The Couch Stretch

One of my favorite stretches. If your back is a problem, this might be one of the best ways you can help straighten things out.

Bare 5

*If your back bothers you, your hips are tight, your knees hurt, your shoulders are stiff, your posture has gotten worse, you generally want to feel better or all of the above, this post is for you.*

As a general rule, the more life goes along the less people move. We go from high volume, varietal, intense and dynamic movers to increasingly lower volume, lower variety, lower intensity movers that are mostly stationary and static beings.

While kids move all the time in a hundred different ways and with great intensity and change, adults (even teenagers) move very little, with fewer and fewer movement patterns that aren’t too intense (or have too much intensity) when we do move. Add a few too many hours sitting at a desk, in a car or on a couch and the result is many of our joints and muscles lose their mobility and strength…

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My Exercise Program

A little exercise philosophy rundown over on the Bare 5 blog…

Bare 5

 “What do you do to stay in shape?”

This question comes around quite often and is asked in the context of me being one or more of the following things:

– a guy a couple years from 40
– a dad, particularly of 4
– a lifetime/former athlete
– a personal trainer
– obstacle course connoisseur
– ninja warrior trainee
– generally active human
– lover of all things playful and fun

The shortest and simplest answer to how I stay in shape is “be as active as life allows.” The much longer but far more descriptive answer is “I move around a lot, play often, challenge my body in new ways, strive to conquer new things, let my creativity guide me, listen to my body, learn from kids, try new things and try not to hurt myself while generally being as active as time, energy and life allows.”

Part 1…

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Mon 11-11-13: Misc

A little low on energy so instead of tackling a Moderate Basic 5 I decided to get a little simple work in…

Behind The Neck Push Press/Deep Squat Combo

A set of Behind the Neck Push Press for 6 reps, followed by a set Deep Back Squat for 6 reps

45*, 95, 115, 135, 155, 135, 115, 95, 45*

*on the warm up and cool down sets at 45lb I did an alternating rep combo for 10 reps each.

Wed 10-16-13: B5F 9

Workout 9: Horizontal Push & Pull

Incline Bench BB Row
20 reps: 45,65
10 reps: 105,125,135,135,135

Incline Bench Press
10 reps: 105,145,165,165 (9),165 (7)

Standing Keiser Dual Cable Bar Row
15 reps: 50,60,70

3 supersets on Keiser Functional Trainer:
Dual Pulley Cable Fly 12 reps @ 30,32.5,32.5
Dual Pulley Cable Reverse Fly 12 reps @ 10,11,11

3 supersets of:
Keiser Dual Cable High Curl 12 reps @ 20lbs
Close Grip EZ Bar Press 10 reps @ 120 lbs

Mon 4-1-13: Trees

Climbed trees for about 15 minutes. Found a street with some good trees and climbed up and down each one. Did some other miscellaneous jumping, swinging and hanging, putting together a nice little outdoor workout. Only gathered a few staring spectators in the process…
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And only a few scrapes too…

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Tues 3-26-13: Upper Body Push

Upper Body Push

Incline Bench Press
45×10, 95×10, 135×5, 155×10,9,8,8

DB Alternating Bench Press
65 lb DBs: 2 sets of 12 reps (6 each side), 1 set of 20 reps

Arnold Press
4 sets: 10 reps at 30 lbs (alternated arms on 2nd and 4th sets)

Dips
3 sets of 10

Superset of 10 reps @ 25 lbs:
DB Fly
DB Lying Tricep Extension

Feeling a bit run down from poor sleep and coughing kids the last few nights so called it a day. Probably time for a few days off…