Jarrod Lombardo (jaberwockynmt) wrote,
Jarrod Lombardo


I am not a doctor nor trainer. This is not medical advice. Use at your own risk.

For about 9 weeks ending 2 weeks ago, I was running three times a week using the Couch to 5K plan (http://www.coolrunning.com/engine/2/2_3/181.shtml). It's gotten cold and I've discovered that I just can't force my body to run for 30 minutes straight in this cold (it might be better once it gets warmer).

I was also doing pushups on the http://www.hundredpushups.com/ plan, but hit a wall in week 3 (I spent 2 weeks trying and failing to complete week 3 day 1 column 3, dropped to column 2 and then got stuck on week 3 day 2 column 2).

I changed to just doing one set of "max" count pushups every day and that worked for a while (when I started doing max every day, I was doing about 30 and now I max at 38-41), but I want to be doing more various exercises.

The Hacker's Diet (http://www.fourmilab.ch/hackdiet/) has an exercise plan that's meant to be done every day without any special equipment. Every day, you do all of the exercises on your rung. If it feels too hard or too easy, decrease or increase a rung the next day. I didn't like the split between "introductory" and "lifetime" exercises and also wanted to change some of the exercises, so I made my own chart.

This morning I started on rung 4. It was too easy, so I'll be on 5 tomorrow. I think I'll end up at something like rung 9 within a week and then increase slowly from there.

The Chart

The Exercises
Bend (http://www.fourmilab.ch/hackdiet/e4/)
"Stand upright with your legs apart, hands outstretched above your head. Bend forward and touch the floor between your legs, bounce up a few inches, and touch the floor again. Then straighten up and bend backward. Repeat the specified number of times."

If you have a BOSU Ball (http://www.amazon.com/gp/product/B002BUJ8RI/), do Myostatic Crunches:
"Sit on the ball with feet on the floor. Roll down the ball until your lower back is supported by the ball. Extend your arms out over your head (they should be parallel to the floor here with biceps touching your ears). Keeping your arms extended, curl your body up until your arms are pointed to the ceiling. Lower yourself back to the starting position. Repeat." (http://www.fitnessyourwayonline.com/3-ab-exercises-to-get-ripped)
If you don't have a ball, do "more" bicycle crunches than the chart shows ("more" should be somewhere in the 1.5x to 2x range, but I'm not sure what the right number is). The Bicycle Crunch is best explained with a video: http://www.ehow.com/video_2351933_bicycle-crunch-exercises-abs.html

Cat Vomit (http://www.howtogetabsinaweekinfo.org/)
"To begin this exercise, you must get down on all fours, keeping your eyes focused directly beneath your head or slightly to the front. Be sure not to strain your neck or arch your back. Exhale heavily from your mouth until you can't push out any more air. From this forcing out of all of the air in your body, your abs should be fully contracted. Then you pull your navel inward toward the spine with as much force as you can and hold it for eight to twelve seconds. After you have held this position for the eight to twelve seconds, inhale fully through your nose. For your rest between reps, take one breath, exhaling slowly out of the mouth and inhaling at the same rate through the nose."

Prone Lift (http://www.fourmilab.ch/hackdiet/e4/)
"Lie face down on the floor, legs slightly apart, with the palms of your hands under your thighs. Lift both legs, bending at the hip, at least high enough that your thighs are lifted from your hands. Simultaneously lift your head and shoulders from the floor. Smoothly lower your head, shoulders, and both legs. Repeat the specified number of times."

Push-up (http://www.fourmilab.ch/hackdiet/e4/)
"Lie face down on the floor with palms just outside your shoulders and arms bent. Keeping your back straight, pivoting on your toes, lift your body until your arms are straight. Then smoothly lower your body back to the floor, touching your chest. Repeat the specified number of times."

Run/Jump (http://www.fourmilab.ch/hackdiet/e4/)
"Run in place at a brisk pace for the specified number of steps, lifting your legs 4 to 6 inches from the floor with each step. Every 75 steps, stop and do 10 'jumping jacks': stand with your legs together, arms at your side. Jump up in the air, extending your legs to the side and your arms upward as high as you can (ideally touching your fingers together above your head, but at least above your shoulders). Then jump up again, bringing your legs back together and your arms back to your side.
The 'Count' column in the table makes it easier to keep track of the running and jumping phases of this exercise. The first number is how many complete sets of 75 steps of running and 10 jumping jacks you should perform. The second number [the +Steps column] gives the number of extra steps you should run after the last full set (don't jump after these final steps).
Be sure to count a step in running only as your left foot touches the floor, not every time either foot touches. The easiest way to keep count is to repeatedly count to 75 as you run, do the ten jumps, then start counting from 1 again for the next running phase. I find that keeping count of the number of complete sets of running and jumping is best done by setting out a number of coins equal to the number of sets you're doing at the current rung and moving a coin from one pile to another after each set is completed."

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