"32 for 13" My custom Birthday workout
“32 for 13”
10 min Warmup Airdyne
Training
32 x Deads @ 185#
23 x Situps
32 x Pullups
32 x Ground to OH @ 25# ea
32 x Calories on Airdyne
32 x Pushups
32 x Goblet Squats @ 24kg KB
32 x KB Swings @ 24kg KG
32 x Jumping lunges
32 x SH Dislocates
32 x Bench Press @ 135#
32 x plank walkups
32 x Squat Jumps
Very few people were in the 6PM Class last night. When I got there Connie (The Alpine Training Center)
had a special workout written on the board.
“32 for 13” She said I don’t care
how you do them, split them up, change the order, whatever, but you need to do
32 reps of each. I was on the Airdyne
warming up and I said I would just go top to bottom. This decision quickly changed after I
started. Deads @ 185, very light weight for me, did two sets of 16. Sit-ups easy, then I saw pull-ups. My weakness.. @ 6’5” and 225 I would say I’m overweight
for my strength. But I can start strong. I did 5 good pull-ups. Then realized this would never happen so I
set my goal for 2 between each exercise.
Ground to OH is basically a clean and press with Dumbells. Broke it up into 3 sets catching my breath
partially before the next set. Airdyne I
skipped cause I knew even if it made me puke, I could do that last. Pushups - easy, then I realized I had to do the Bench. 135# isn’t bad but it’s a lot of reps. I think I got 9 out on my first run at
it. I was already exhausted but Connie
said lets split them up. I used the SH
dislocates to break them up and did sets of 2 or 3 like me pull-ups until the
end. I worked in My Goblet squats and My
KB Swings. Jumping Lunges, a few Bench presses, squat
jumps, Finish pull-ups and bench. To
finish it out I did 16 Plank walkups, then the 32 cals on the Airdyne (2 mins
not too bad) then Finished with my 16
final plank walkups. 1 hour and 11
minutes and 58 seconds. When I started
Connie smiled and said, I have no Idea how long this will take you. Well now I know. Maybe next year I will repeat it with 33
reps. I think I could legitimately cut
that time in half. I’m not making that a
goal because I’m not sure it’s possible but I’m not in top shape right now but
decent. When I woke up this morning I
did not want to get out of bed. I was
sore but after a shower I could move enough to type this blog.
When I told people I was working out on my birthday they didn’t
understand. They said “hey lets go out
and get some beers” or “shouldn’t the workout be easier since it’s your
birthday?”. This is a similar type of
Gym to a Cross fit gym but I would call the workouts more Sport functional. One thing that attracted me to the Alpine
Training center is the athletes that work out there. These are real people. Really tough people. Their unofficial Motto is “Suffer here so you
don’t suffer in the mountains”. I’ve seen some Amazing Feats accomplished
there. Its small and sometimes cramped,
its quiet. A few groans (usually from
me). But having Connie make your
birthday workout is like I “rite of passage” there. They all do it. Connie knows your level and makes a workout
she thinks is possible at your level but will Punish you. She knows your strengths and your weaknesses
and exploits them. I will say my workout
is the “Easiest” birthday workout I’ve seen.
I don’t pretend to be able to compete with these people. I don’t think I’m on their same level of
fitness. But guess what? I’m there next to them. Doing the same stuff they are. And while it may take me slightly longer and
I can’t always finish cause I have to be at work or whatever, I do the best I
can every time. I give it everything
till the point of exhaustion, not just being uncomfortable, even if it means I’ll
be sore to ski the weekend or if it means I’m going to throw up on my way to
the office. This Gym is 1 hour away from
my House. It is extremely inconvenient
to go there. It’s expensive with all the
gas I spend. SO why not go somewhere
else? If you’re asking that question, I
can tell you’ve never been. Give Connie
A call, I think your first times free.
posted by Dustin at
8:56 AM
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