. . .
I haven’t done a fitness-themed post in a while, mostly because people took me more seriously than I expected.
When I posted about the Spartacus and Tabata workouts, people started coming up to me at shows and emailing me to say that they had done these workouts. That’s cool – it’s great to be taken seriously, and it’s great that people are doing things fitness-wise.
But I’m not a certified personal trainer, and I don’t want to pass myself off as an authority when all I really know is how to train myself. I don’t want people to injure themselves because they tried some workout that I mentioned. The best workout is not one-size-fits-all; it’s one tailored to your specific needs.
So I’ll mostly hold off on delineating specific workouts. (The one below is a one-off challenge.) But I’ll still share resources and talk about things like psychology, because those are universally applicable. Cheesy as it may sound, fitness and metal are very intertwined for me. I view both as methods of self-improvement.
The current way I train stems from reading about “muscle confusion”. I don’t know if that concept has any scientific basis, but incorporating it into my workouts has made them more fun – and more effective. I’m in the best shape of my life, and I adhere to no routine. Some days I lift heavy, some days I lift light, and some days I’m doing only bodyweight exercises. The point is to avoid physical plateauing and mental boredom.
Bodyweight exercises particularly interest me because they’re cheap and portable. I don’t want to lose fitness just because I lack access to a gym. (I haven’t had a gym membership in years.) So I’ve gotten pretty serious about “prison-style” workouts, where I just use my body and whatever’s around me. In doing so, I’ve stolen ideas and exercises from many commercial exercise programs – CrossFit, P90X, Insanity Workout, even Jillian Michaels.
. . .
Slayer – “Angel of Death” (live)
Still Reigning DVD
. . .
CrossFit has been a great source of education, since that program (and its affiliates) post its workouts all over the place. So I can do the ones that don’t need much equipment without paying the hefty fee. However, if you like your fitness to have a social component, and if you can afford it, CrossFit is a great choice. It works, it occurs in classes, and it’s competitive worldwide: people post their workout times and exchange ideas in many forums and blogs.
One CrossFit practitioner compiled a thorough list of bodyweight workouts (.PDF). That’s been my bible for the past few months. If I need a new workout in a pinch, I go to this list. This past weekend, I was stuck in a hotel whose only fitness equipment was a treadmill. I don’t do treadmills. So all I had was my room. No equipment, just my body. The list had something for that: 150 burpees, for time. I think I’m still sore from them.
CrossFit has some workouts named for people. The ones named for women are hard; the ones named for men are harder. One of my favorites is “Angie”. I call it “Angel of Death”. You’ll understand why when you see what it is:
100 pullups
100 pushups
100 situps
100 squats
You must do these consecutively. That is, you cannot move on to pushups until you finish all 100 pullups. You can break each set of 100 into segments, and you can rest as much as you want – but the clock will be running all the while. Each exercise requires proper form: chin above bar for pullups (CrossFit uses the “kipping” variation; I’ve been doing strict ones; I don’t care what kind you do), chest to ground for pushups, chest above hips for situps, thighs parallel to ground for squats (no weights, just sit down as if in a chair).
I did Angie/Angel of Death last week in 17:12. Can you do better?
(These exercises are simple, so I don’t think any injuries would result other than to one’s pride.)
Post your times in the comments box below. You have until midnight PST Wednesday, March 16 (a week from today) to do so. Honor system applies for timing yourself. The person with the shortest time gets to pick any metal album, old or new, for us to review. Good luck!
. . .
2 hours 15 minutes.
A holocaust-themed workout is just what I’ve been looking for. Thanks!
But seriously, I use Power Blocks (“the world’s best dumbbell”). I have those, plus a nice fold-away bench, and a homemade wooden block and incline. This is an awesome setup because I can do workouts for every muscle group, it’s easy to change the weight, and all of it fits nicely in a closet. One day I do bench, curl, incline press, tricep extensions, and forearm exercises. The next I do all kinds of stuff I don’t know the name for, for my back and shoulders. The next day I do squats, lunges, reverse lunges, step-ups (with the wooden block), ankle raises (with the incline), and sit-ups. Four or five 2 hour workouts per week. (I plan to add a chin-up bar and a homemade PVC pipe / rope / weight contraption for working on forearms to my equipment list). The only problem with the setup is that it’s getting hard to find shirts that fit right, since they’re all made for folks who are built like I used to be.
However, it might be nice to add in some new workouts to the rotation. I might have to try this.
As a side note, I don’t listen to music when I lift. I watch TV that I’ve got on my DVR. It’s the only time I have to watch, and I listen to music for about 8-10 hours a day anyway while at work and while rough-housing with my son.
“for my back and shoulders”
I meant, for my back, chest, and shoulders.
I didn’t realize how much I had to say on this topic. I hate gyms. I used to have a gym membership, and would go when I expected nobody else to be there. I played music on the stereo. But they had classes in there, at unpredictable times (as far as I could tell), and they would play music suited for aerobics at high volume. I couldn’t take it anymore, so that’s why I started working out at home.
Another side note, my brother-in-law (who particularly likes Electric Wizard, but listens to anything that’s “heavier than Rosie O’Donnell”) is a hardcore, three-hour workout every day kind of guy who just broke 700 pounds in dead lift. I will never get there.
I can do 100 situps and 100 squats, but my upper body is not nearly strong enough to do 100 pullups or 100 pushups. I could probably spread the pushups out throughout the day, but there’s no way I could do 100 pull-ups right now in the shape I’m in, which, oddly enough, is the best shape I’ve ever been in. I’ll try to hit this as a goal, though.
Well, if I start today I may be finished by next week.
This chick has a ton of great workout videos for free on youtube:
http://www.youtube.com/watch?v=vXjnEM_Kp_4&feature=relmfu
Yes, she is nice to look at, but man is she in great shape!
I’m reasonably fit, but there’s no way I’d be able to do 100 pullups in any reasonable amount of time. Not a bad goal though, I might start working on it
A 100 pullups? Am I missing something. I can do 100 pushups pretty easily, but can only do maybe 20 pullups on a good day.
I personally have taken up half marathoning with the goal of a few full marathons this year, so I’ve given up hour long free-weight workouts as it adds weight, but I still try to do it 2x a week.
Like others, not sure I could even do 50 pullups consecutively without dying. Plus they are palm forward pushups, not palms facing. Tough, but a hefty goal to reach for.
I see 100 pullups and can’t help but think this one is aimed at women or thin, ripped dudes — folks with low body weight in general.
In high school I was scrawny — 5′11″, 120lbs — but I could do 35 pullups without really pushing myself. These days I’m normal sized and far stronger, but I doubt I could do more than 15.
You guys are maniacs!
Let me chime in with a “100 pullups!?!?!?!?” comment of my own. I think being able to bench twice your weight should be a prereq for that.
For the person who mentioned that you don’t have the upper body strength to do 100 pullups or pushups, not to fear! CrossFit is all about scaling workouts to your fitness level. It’s more important to complete the workout and go through the proper full range of motion however you can (like doing pushups on your knees or with a box to prop your hands on) to get it done. I started doing CrossFit a number of months ago but had to stop going to the gym because I really couldn’t afford the monthly membership (excuses, I know), but have been doing bodyweight workouts like those listed in the post at home or in the park. Being strong kicks ASS.
Its funny you mention crossfit… my brother urged me to join due to some health problems ive been having (even agreed to foot the bill for two months)… went for the first time last night. I dont think I like it. I see 100% how it is an effective program, but these trainers didnt seem much interested in scaling and were more interested in pushing me to do things I didnt feel comfortable doing – which is going to make me want to do it even less. I’d much rather work at my own home at my own comfortable (yet challenging) pace is better than wasting my own (or someone else’s) money. Making a 265lbs guy who’s more used to strapping 400 lbs across his back and doing lifting go at a 100mph pace is a bit unrealistic.
100 pullups? Wow. I have difficulty doing 10 in a row. In my defense I’m 5′10″ and 190 lbs, still trying to adjust to the fact that I’ve gained 30 lbs of muscle since age 16. Going to try this, though. Is there a specific form you want on the situps or pullups (i.e. am I supposed to pull with biceps, shoulders and back, etc)?
nvm didn’t read the last part.
Yup, way too much testosterone for me in this post…
100 Bongrips?
I don’t think I can do that Angie level yet. I could barely pull off 10 pull ups myself. I think I’m gonna stick with Stan for now – “Stain of Mind”. ;-[
I’ll try this weekend. Due to health reasons, I’ve had to start taking t his shit seriously so we’ll see what happens. I have friends that train with CrossFit and love it. You only do it 2 or 3 times a week and do something different each time. The 100 pullups is going to take a long while to do though.
Hell yeah Cosmo, 17:12 is an impressive-ass Angie time.
Here’s a video of Speal doing Angie in 10:11 for anyone who likes having their mind blown.
http://media.crossfit.com/cf-video/CrossFit_SpeallerDoesAngie.mov
Todd – That video is sick. 70 consecutive pullups! Beautiful form on the squats, too. I love how the dog comes in and out of the frame. Evidently some people have posted sub-10-minute times, which is just insane.
Also, why do all workout videos have horrible music?
This is great! Metal and fitness both methods of self improvement, definetly! Always listened to metal while i run. Recently left my weights gym due to family and work stuff, home workouts all the way, so any bodyweight exercise suggestions are helpful to me. 100 pullups though? seriously!! At least I get to choose my music at home, commercial gyms always seem to play hideous music.
Here’s another video of Speal doing 106 pull-ups straight: http://journal.crossfit.com/2009/07/the-quest-for-100-pull-ups.tpl
And yeah, the resident mutant at my gym did Angie in 9:40 something.
Crossfit videomakers love dumb nu-metal! Rather than tying metal and exercise together via the concept of self-improvement, it seems that civilians tie metal and exercise together via the concept of misguided aggression.
While I’m sure these ‘workout til you puke’ regiments work for some, to me it seems they’re designed for overweight people looking to get in shape and shed the pounds. For me, a hardgainer, a proper diet and progressive overload/linear progression workouts work the best. Compound exercises with increasingly heavier weight and using a 5×5 set/rep routine has worked wonders. Every week i am still consistently making gains. Playing sports namely soccer and tennis for cardio keeps me trim and provides a great cardio workout that is much for fun than a treadmill.
To fullmetalattorney: no deadlifts?
Last time I did an un-modified Angie was October 2009: 31 minutes, 55 seconds.
I was wondering about that whole 5×5 set/rep routine(compound excercise), i read about it sometime ago. might have to get at that one pretty soon, but i think it requires an olympic bar (dead lifts)and some kinda frame meant for squatting.
im in the midst of changing up my workout routine, have heard of muscle confusion and its abilty of providing a remedy for “plateuaing”
all in all, im always looking forward to progressing, will have to give this angel of death a try when i think i am able to lol.
im curious as to what cosmo is talking about when he mentions psychology, my only way of being consistent at my workouts is to just do it and not even thinking about the pain that is attached to it.
just wanted to add i created a playlist entitled “\m/etal” with 200 plus tracks on it ranging from danzig, slayer, and manson to cult of luna, tombs, and wormrot.
grind provides the best tracks to run in -30 degree weather!!!
Cosmo, you should check out Beastskills.com. There are a bunch of tutorials for bodyweight stuff, mostly from gymnastics.
I might try the challenge. I prefer lifting heavy things, so I’m pretty tied to having a gym of some sort. Nothing beats deadlifts.
As an aside, I hate how crossfitters do pullups.
Nathan – Beastskills.com is awesome! I’ve added it to my feed. Thanks for the tip. Maybe someday I can work up to a one-handed pullup!
I must point out that own’s one body is a heavy thing.
As for the CrossFit kipping pullup, the explanation is that it involves more muscles and helps train explosiveness more than a strict pullup. That might be true – I don’t know. I haven’t learned yet how to do kipping pullups, so right now I’m just doing strict ones.
I found this marginally unbearable, with the pullups taking well over half my time (and energy). Still, a respectable finish of 21:44.