Exercise Progress Update - March 2013 Edition

This has been a very different month for me and exercise. I spent two weeks visiting friends and family back in the U.S. and had to adapt my exercise schedule around my travels. Overall I was able to stay fairly active and still spend plenty of time with all the people I wanted to. I have limited access to weights at my home in the states. I own a small barbell with 50 and 25 pound plates and 30 and 15 pound dumbbells. There is also a chin up bar and some reasonably spaced kitchen counters for doing dips. I opted to do full body workouts to save time and limit the negative impact from not having different weights to chose from.

I wanted to do as many workouts as possible outside but overall the weather was wet and cold and the ground was muddy. Because of this I was only able to workout once outside which you can read about here. There isn't adequate space inside my home to workout with the barbell and I didn't want to scuff the wooden floors by picking up and putting down the barbell. My inside fully body workouts generally consisted of five sets of push and pull exercises for my upper body and five sets of leg work with some additional calf and hamstring sets.

My push sets consisted of body weight dips on the kitchen counter and shoulder work with the dumbbells. I would alternate between two and three sets of dips on different days doing as many reps as possible. I would fill in the rest of my push work with dumbbells doing overhead press, arnold press, upright rows, and lateral raises. I sometimes would do super sets consisting of maximum reps presses with the 30 pound dumbbells followed by alternating reps of upright rows and lateral raises with the 15 pound dumbbells. I enjoyed doing the dips because I don't have anywhere in my apartment in Germany to do them but, overall it wasn't a great workout.

The pull sets were divided between pull ups and rows. I would switch between doing three and two sets each workout for the exercises. I've definitely been enjoying pulls ups recently but I've also noticed that my progress hasn't increased much. I'm hoping that the dumbbell rows will help to break through my plateau. I would vary my grip on the rows and go for maximum reps because the 30 pound dumbbells aren't heavy enough for me. Much like the push sets I felt that my pull work was alright but lacking because of my limited selection of weights.

My leg sets were done with step back lunges, squats, goblet squats, stiff leg deadlifts, and calf raises. I quickly found that the two 30 pound dumbbells weren't enough weight for squats so I phased those out of my workout. I could have used more weight for the goblet squats also but I just went slow and made sure to get as low as possible in hopes of hitting some of weaker muscles that can be worked with deep squats. I was actually surprised that the step back lunges were so challenging with two dumbbells. I've never enjoyed doing lunges but they are an effective exercise. I also did stiff leg deadlifts to hit the hamstrings. Every workout I would also include one or two sets of calf raises depending on how I felt and the time I had available. I felt I got a better leg work in then my upper body work but it was also hindered by my limited selection of weights.

I'm glad I was able to consistently exercise while home but I definitely felt limited in what I was able to accomplish. I wanted to do as few body weight exercises as possible while home to change up my routine a little because I have been mainly focusing on body weight resistance while in Germany. I figured with only two weeks time it would be good to try something different and keep my workouts interesting. The wet and muddy weather kept me from doing any cardio while home besides just walking in the woods. If it was a bit drier I may have went for a run but I generally don't enjoy running and wanted to spend my time doing other things.

I'm taking a week off of exercise to give my body a rest during the last week of March before I start back in April. I'm currently planning on doing full body workouts three times a week using various body weight exercises. I'll also do one or two days of Insanity for cardio and one or two days of yoga. I'm looking forward to picking up where I left off before my travels.

Beer Review for March 2013: Samuel Adams Alpine Spring

You may be wondering why there is a beer review on a blog dedicated to fitness, diet, and health. I've loved beer and trying new brews for a long time and if I'm going to expend some of my precious daily calories on beer I want to make sure that it is worth it. I've nobly decided to share my experiences with you so you can make an informed decision about your precious calories. I don't have a refined set of beer tasting skills so, I won't be going on about bouquet and mouth feel. I may make a formal rating system at some point but for now I'll just go with my gut. Just because I like to exercise doesn't mean I have to stop liking beer!

I was tired after having just flown from Germany to Newark Liberty International and I had a four hour layover. I could have gone to my gate and done some push ups or maybe dropped down into a few warrior poses but, I was lacking energy and motivation. I also had the sinking feeling that I would probably be detained or tasered if I did anything more then just sit there. I began walking around checking out the shops near my gate when I came upon the Samuel Adams Brew Club. I knew the choice to enter would be pricey but with 4 hours to kill on a Monday afternoon what better to do then grab a beer or two?

I sat down and scanned the small collection of taps and was unimpressed by the selection. I had already tried every beer on tap multiple times before except for one so I easily decided to have the Samuel Adams Alpine Spring. With the upcoming change of the season and my never ending thirst to try new beer I was drawn into this beers hazy web of taste.

I was actually surprised when it was poured because I was expecting something clearer but was greeted by 22 ounces of unfiltered orange haze with a thin white head. It looked good so I dove in mouth first. After having had mainly German beer for a whole year I was interested in seeing an American twist on German beer. I was promised aspects of a Helles, spring bock, and Kellerbier by the description and was intrigued that they somehow managed to cram all of that into one glass. I'm often impressed with German beers consistency (this also has it draw backs in lack of diversity) and American beers willingness to push boundaries (although sometimes I think this just means trying to overload every beer with hops) and it was interesting to see these two worlds come together. The beer tasted crisp and refreshing with a nice balance of smooth malt and light citrus hops. I can see where this brew pulls inspiration from German beer but this beer tastes in no way German. This was a great beer to have after an eight hour flight and I enjoyed it enough to order a second one!

This beer is tasty and would work well on a cold or warm spring day. Despite its delicious taste and reasonable 5.5% alcohol content the 191 calories per 12 oz serving is hefty enough that it might be better suited to pack on a few pounds for winter hibernation then help chisel out that six pack for the summer beach season.

Overall: 8/10 

Random Road Workout 1: Deadlift, Row, & Press

Working out away from home is always a challenge. It is difficult to find the time let alone the energy or the place to workout. I'm currently back in West Virginia where I grew up and I don't have access to very much workout equipment. I do have a straight bar (not Olympic sized), 50/25 lb metal plates, 30/15 lb dumbbells, and a chin up bar. I do have plenty of time to work out on this trip so I've decided to do some improvised workouts. Monday was one of the few days during my trip with a dry and warm forecast so I decided to take my workout outside.

I wanted to just work out with the plates and bar so I did deadlifts, bent over rows, and presses. I also decided to do one set of barbell squats because, I was getting tired doing the deadlifts. I did one one set of deadlifts with just the 50 lb plates on to warm up and then did 3 sets with the 50 and 25 lb plates on the bar. I did 5 sets or rows and 5 sets of shoulder presses with the plates and straight bar. I also added in one set of the barbell squats to get a fifth set for my legs. Overall it was a decent workout and as far as I can remember the first time I've lifted weights outside. I really enjoyed being under some sun but that might also be because I don't see the sun very often in Germany.

The only negative I found with the workout is that the ground isn't perfectly solid or flat outside. It wasn't a problem but it could be dangerous trying to move a heavier weight during a deadlift. I never felt unsteady but the ground felt so much different under foot then lifting in a gym.

What is Your Food Weakness?

Mine is pizza!

Well not this pizza exactly ... 

Getting closer ... 

The tuna fish pizza tasted alright but one time was enough.

There is just something about it ... thin crust, thick crust, just cheese, or with all the toppings I just love it. I've gotten better at treating it as a treat and not leaving it as a viable dinner option but I can't have just one slice. I can go to a pizzeria and just order a couple slices but that's not quite the same. If I get delivery I'll eat half the pizza and if I make a frozen pizza there is a good chance I'll eat the whole thing.

So what is your food weakness? How do you deal with it? Moderation or abstaining? Only for special occasions?