Author Topic: Arthur's Workout Journal  (Read 5653 times)

Offline arthurb999

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Arthur's Workout Journal
« on: March 03, 2010, 06:29:10 AM »
Hello All,

Thanks for checking out my journal.  I will log a week per post and then edit it as the days pass...A week is sun-sat.  

We have a gym and locker room at my office with fitness trainers.  We do a "running" class every Wed and Fri at noon (good group of about 10-15 of us).   I also have a decent set of equipment in my garage for weekend stuff.

I will put in what i plan on doing at the beginning of the week and edit accordingly.  


02/28 - Off  (did a killer workout (plyometrics) the past fri and needed 2 days to recover, trying not to overtrain)

03/01 - Upper Body Strength (2 nonstop circuits , 3 sets each circuits)

Dumbell Chest Press
Dumbell Rows
Dumbell Cleans

Pushups (progressing to one arm)
Pullups
Pike Presses (progressing to handstand)

03/02 - Run
Did 2 miles as fast as possible and then finished with 3 100 yard hill sprints (walked back down)

03/03 - Off

03/04 - Missed today (swamped at work)... will have to make it up Saturday (it's suppose to be nice so I'll take my son to the park)

03/05 - Run
1 mile for time, 5 100 yard hill sprints, another mile for time, 8 more hill sprints (last 8 sprints were brutal).

03/06 - Park workout -- Pushups, pullups, dips, pike presses, single leg squats (legs were pretty fried from the sprints on Thurs)





« Last Edit: March 24, 2010, 10:17:01 AM by arthurb999 »

Offline Wlfdg

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Re: Arthur's Workout Journal
« Reply #1 on: March 03, 2010, 07:36:24 AM »
Good work! Way to get after it!


Offline arthurb999

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Re: Arthur's Workout Journal
« Reply #2 on: March 08, 2010, 05:46:53 AM »
Week of 03/07 - 03/13


3/7 Off


3/8 - 60 degrees and sunny so headed outside.  Did 10 hilll sprint and at the top of the hill did a plyometric excersise (jumped onto a picnic table, jumping lunges, burpees) then walked back down.  The sprint into burpees were killer.


3/9 - Squats, Weighted Pullups, Benchpress


3/10 - 5K for time (doing a thing at work)


3/11 - Off


3/12 - 5K for time (doing a thing at work)


3/13 - Off (my back hurts for some reason)

------

** We're doing a group 5k run next week so the trainers are having practice runs in the parking lot.  My workouts are not ususally like this but it's fun and with a group of my buddies.
« Last Edit: March 15, 2010, 06:13:25 AM by arthurb999 »

Offline arthurb999

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Re: Arthur's Workout Journal
« Reply #3 on: March 15, 2010, 06:16:11 AM »
I hurt my back last week somehow so this week I'm going to do a "rehab workout".  My wife is a physical therapist so it's nice to have all the equipment and massage work at home so I usually recover pretty quickly from injury.  I really need to work on my posture at work... I think that's the major issue that causes my lower back problems.

03/14 - Off


03/15 - Used pilates ball to eliminate pressure on my lower back and did some lower back work.  Felt good.  Did upper body workout on the ball and did some bridging and swimmers.  Better than nothing.


03/16 - More Rehab work... focused on legs... feeling a lot better


03/17 - Off (1 hour walk -- it was nice outside but walking isn't working out :D)  Had a work lunch thing.


03/18 - Back feeling better so i stepped it up a bit.  Did squats, military press, pullups and bench press ... not too heavy, just making sure my form is good and back can handle them.  (I should be back to 100% next week)


03/19 - Off (had a work lunch)


03/20 - 3 mile walk... nothing major...  (not running the 5k due to back hurting the past 7 days or so).  It's fine now but not going to push it.


« Last Edit: March 22, 2010, 10:32:38 AM by arthurb999 »

Offline arthurb999

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Re: Arthur's Workout Journal
« Reply #4 on: March 22, 2010, 10:31:54 AM »
Starting a new workout schedule this week (with the help of wlfdg):

3/21 - Squats, Standing Front Military Press, Deadlifts, Bench Press

3/22 - Conditioning Circuit... burpees, renegade rows, bw squats, jumping jacks, rest... x8 (each excersise/rest was for 30 sec at max speed/effort -- originally planned 5 rounds but got 8 in... feeling good).  

As the night progressed, I realized I'm pretty damn sore from Sunday's workout.

3/23 - Power cleans/push press, weighted dips, weighted pullups...  did bicycle crunches, side planks and swimmers at the end.  Feels good to be back in action.

3/24 - Hill Sprints (did about a 3/4 mile warm up and then 10 100 yard hill sprints)  It was awesome... I beat people that used to smoke me on the sprints... I'm pumped.

Oh man... I'm paying for it today though (3/25)... my glute/hams are destroyed

3/25 - Dumbell Cleans, Bench Press, Barbell Rows 5x5

3/26 -  Did 4 miles (weather cleared up).

3/27 - Off
« Last Edit: March 29, 2010, 06:05:48 AM by arthurb999 »


Offline arthurb999

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Re: Arthur's Workout Journal
« Reply #5 on: March 29, 2010, 06:13:04 AM »
This weeks plan:

3/28 - Off

3/29 - Squat, Bench, Deads, Standing Overhead Press

3/30 - Sprints (raining out today so will do sprints in the gym on the bike) 15 min, 20 sec on 40 sec off.

3/31 - Stayed home today because of major flooding in the area... did a yoga dvd for flexibility.  Will be ready for tomorrows powerlifting.

4/1 - Clean and Press, Weighted Dips, Weighted Pullups
 
4/2 - 5k for time (good time was 70 and sunny out)

4/3 - Father-in-law's apartments basements we flooded this past week so I lugged stuff/water out of it for 8 hours up stairs... I would absolutely count this as a workout.
« Last Edit: April 05, 2010, 06:39:35 AM by arthurb999 »

Offline arthurb999

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Re: Arthur's Workout Journal
« Reply #6 on: April 05, 2010, 06:41:08 AM »
The next few weeks are my busy time at work (finance person/quarter end) so workouts at lunch won't happen.  Will be using my home equipment (bodylastics bands and a weight vest) and will not be as structured:

4/4-  Off

4/5 - Weighted (wore weight vest)... pushups, pullups, single leg squat, pike presses, grip trainer (active rest i guess) ... 4 circuits non stop.

4/6 - off (burnt out from work... and lazy i guess... did take 3 15 min mini breaks and walked around the building... so 45 min of walking... not really exercise but it's better than nothing)

4/7 - squeezed in a class at lunch... was conditioning... pretty fun... burpees, bw squats, pushups, mountain climbers, jumping jacks, high knees... in a circuit... x7 in 30 min.

4/8 - Took my son to the part after work... did pullups, girdona dips (spelling), pike presses, pistols and calf raises (also got in 2 15 min walks around the building... gotta squeeze in what i can given my current schedule)

4/9 - Off

4/10 - Yoga
« Last Edit: April 12, 2010, 05:58:27 AM by arthurb999 »

Offline arthurb999

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Re: Arthur's Workout Journal
« Reply #7 on: April 12, 2010, 06:01:29 AM »
4/11 - Yoga again... felt great after yesterdays so did it again... really shows some weaknesses in my posture, flexibility and core strength (obliques really).

4/12 - off (was soooo sore from the sunday yoga... almost embarrassed to admit it)... said it was a level 2 flow with mods for a level 1 (no clue what that meant) but I'm sore in places i didn't know i had... lol

4/13 - Squat, bench, deads, standing overhead press

4/14 - Hill sprints... did about 3/4 mile jog to warmup, 8 100 yard hill sprints (races) then walked back to the building.  Did a good stretch after as well...  the last 3 were rough.

4/15 - Clean and press, weighted pushups, weighted pullups and a good stretch

4/16 - 2 miles for time... was nice and quick

4/17 - Beginner Vinyassa Yoga
« Last Edit: April 19, 2010, 06:16:51 AM by arthurb999 »

Offline Il Capo

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Re: Arthur's Workout Journal
« Reply #8 on: April 14, 2010, 07:24:11 AM »
4/13 - Squat, bench, deads, standing overhead press
4/14 - Hill sprints today

I have to admit I'm a little jealous. I tried to alternate squats with Tabata cycling and it didn't go well for me (the following squat session was weak). I'm a beginner (and not a young one at that) and following Starting Strength, so almost every squat session is a PR for me, but still.

Good job.

Offline arthurb999

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Re: Arthur's Workout Journal
« Reply #9 on: April 14, 2010, 08:06:45 AM »
The soreness lessens over time... or maybe you just get used to it.  I'm not a fan of tabata stuff... too long at top speed and not enough rest imo.  I do about 100 yards at max then walk back down (sometimes slowly :D)

Sometimes I wonder if my legs actually ever recover...

I only get in 2 max strength sessions so sometimes do have a day break bewteen squats and sprints...

Offline arthurb999

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Re: Arthur's Workout Journal
« Reply #10 on: April 19, 2010, 06:21:04 AM »
4/18 - A different yoga dvd (the same one that killed me last week... not so bad this time)

4/19 - Off (too busy at work to take a lunch)

4/20 - Off (too busy at work to take a lunch)  sucks

4/21 - AM yoga (~15min) 1st thing in the morning, 2 miles for time at lunch

4/22 - AM yoga (~15min) 1st thing in the morning, powerlifiting in the gym

I really like the AM yoga...  since i hurt my back a month or so ago, i really want to make sure that never happens again.  Since i sit on my arse all day at work, this really helps with the stiffness in the morning.

4/23 - 5k for time at lunch... good time

4/24 - off... got hammered friday night at a bachelor party.
« Last Edit: April 26, 2010, 11:16:25 AM by arthurb999 »

Offline arthurb999

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Re: Arthur's Workout Journal
« Reply #11 on: April 26, 2010, 11:15:52 AM »
4/25 - Off (painted the nusery... wife is due June 12 with our 2nd child)

4/26 - Powerlifting in the gym... squat, bench, dead, oh press

4/27 - off (work lunch thing) -- PM yoga

4/28 - Hill sprints (brutal but I love em... time invested vs. reward is very high)

4/29 - Powerlifting in the gym... clean and press, weighted dips, weighted pullups

4/30 - Long run (did 4 miles... so nice out)  I'm getting  a lot better at running...

5/01 - Yoga
« Last Edit: May 03, 2010, 05:56:20 AM by arthurb999 »

Offline arthurb999

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Re: Arthur's Workout Journal
« Reply #12 on: May 03, 2010, 05:54:45 AM »
5/2 - Off

5/3 - Hit the iron (squat, bench, dead, oh press)

5/4 - Ran 2 miles for time then some yoga poses for a good stretch

5/5 - off (will be busy at work)

5/6 - hit the iron (Cleans, dips, pullups)

5/7 - run (hammered out 4 miles... could have just kept going but had to shower and get back to work).

5/8 - yoga
« Last Edit: May 10, 2010, 05:53:23 AM by arthurb999 »

Offline arthurb999

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Re: Arthur's Workout Journal
« Reply #13 on: May 10, 2010, 05:55:39 AM »
5/9 - Will be busy with work event next 2 days so did some strength training at home, used my bodylastics bands, chest press, rows, overhead press, single leg squat, hamstring curls, calf raises

5/10 - off

5/11 - off.... was exausted after the work events so took another off day.  Was sore as hell from the bands... haven't used them in a while and forgot how "different" a workout they gave.

5/12 - did wind sprints and stairs in the parking lot... 10 round wind sprint, 10 sets of stair climbs every 2 or 3 steps... repeat 3x

5/13 - Clean and press, dips, pullups

5/14 - off (swamped at work)

5-15 - yoga
« Last Edit: May 17, 2010, 05:55:42 AM by arthurb999 »

Offline arthurb999

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Re: Arthur's Workout Journal
« Reply #14 on: May 17, 2010, 05:56:57 AM »
5/16 - Went to the playground with my wife and son.  Did a 3 mile run around the track (10 laps) and did pullups, dips and pistol squats.

5/17 - 2 mile fast run and then did Clean and press, weighted pullups, weighted pushups

5/18 - off (too busy at work)

5/19 - off (too busy at work)

5/20 - off (too busy at work)

5/21 - off (too busy at work)

5/22 - because i took 4 days off, I brought it today.  Did the usual strength trainining but was fresh and angry (because missed 4 days)... awesome.
« Last Edit: May 24, 2010, 06:18:18 AM by arthurb999 »