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Offline Chris

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Re: Chris' Workout Journal (Revised!)
« Reply #15 on: January 19, 2010, 10:58:53 AM »
Week 2

Monday 18th January 2010
Physical Activities: 2 hours of basketball practise

Tuesday 19th January 2010
Physical Activities: 3 hours of surfing
Have my usual day off from college tomorrow, so I will do my full workout then.

Wednesday 20th January 2010
Physical Activities: Workout
Didn't manage to do the whole routine, though I've started my weightlifting. And getting to 25 reps is surprisingly tough, I wasn't expecting such a burn, especially on the power clean!

Exercise                  
Squats
One Legged Squats
Dorsal Raises
Sit Ups
L-Seat
Push Ups
Wide Arm Push Ups
Wall Handstand
Frog Stand
Tricep Dips
Full BW Dips
Pull Ups
Close Grip Pull Ups
Front Tuck Lever
Isometrics
Sprints
Squats (20kg)
Deadlift (20kg)
Overhead Press (20kg)
Power Clean (20kg)
Bench Press (20kg)
Bent Over Row (20kg)
Reps/Time
72
--
35
47
--
26
--
00:37
--
52
--
8
8
00:11
0 of 6
4
25
25
13, 11, 1
19, 6
25
25

Thursday 21st January 2010
Physical Activities: 2 hours of karate
DOMS primarily across the whole of the trapezius muscle, and the other back muscles covering and around the shoulder blade. Otherwise, not too bad.

Friday 22nd January 2010
Physical Activities: 1 hour of dodgeball

Saturday 23rd January 2010
Physical Activities: 5 hours of dodgeball at tournament (like interval training, on and off)
So, our college dodgeball team was in its first ever official UKDBA tournament, and we did amazingly well, I think! We had playoffs against every team and qualified for the knock out matches. We then made our way to the finals and played against the UK's #1 team in a close game which we lost. However, 2nd place was still a great position for our team's first competition! :D

Sunday 24th January 2010
Physical Activities: None
Having some rest today - legs and backside are aching from the tournament yesterday. I'm looking to start doing my workout routine more regularly. Hopefully, every Wednesday, Friday and Sunday.
« Last Edit: January 24, 2010, 01:47:52 PM by Chris »
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Re: Chris' Workout Journal (Revised!)
« Reply #16 on: January 26, 2010, 07:12:36 AM »
Week 3

Monday 25th January 2010
Physical Activities: 1.5 hours of basketball practice, 1 hour of light cardio in gym
Had a gym session at college, so I had to do some cardio work as that was the focus of the lesson. Did some basketball practice at lunch too, starting to get a lot better at 3 pointers but need to refine my technique to put backspin on consistently :)

Tuesday 26th January 2010
Physical Activites: None
Resting today. Got my full workout tomorrow; looking forward to it!

Wednesday 27th January 2010
Physical Activites: Workout

Exercise                   
Squats
One Legged Squats
Dorsal Raises
Sit Ups
L-Seat
Push Ups
Wall Handstand
Frog Stand
Tricep Dips
Full BW Dips
Pull Ups
Front Tuck Lever
Isometrics
Sprints
Squats (22.5kg)
Deadlift (22.5kg)
Overhead Press (20kg)
Power Clean (20kg)
Bench Press (22.5kg)
Bent Over Row (22.5kg)
Reps/Time
73
--
36
47
--
26
--
--
--
--
--
--
0 of 6
--
25
25
13, 9, 3
20, 5
25
25
Was lacking time today, so I focused on getting my weight training done and then did a few of my muscular S+E exercises afterwards. Hopefully the next time I work out I will have time to get through the majority or all of the exercises. However, an idea I have is to prioritise an exercise I didn't do the last time I worked out (e.g. I did squats this workout, so I'd avoid squats and do all the other exercises first).

Thursday 28th January 2010
Physical Activites: 2 hours of basketball practice, 1.5 hours strength training
General strength training in our college gym lesson; nothing particularly exerting.

Friday 29th January 2010
Physical Activites: 1 hour of basketball practice, 1 hour of dodgeball
I was hoping to do my workout here, however my legs are still a bit achy and unfortunately I pulled a tendon around my hip when playing dodgeball, so I figured I'd be better off waiting until Sunday.

Saturday 30th January 2010
Physical Activities: 2 hours of karate
A normal Saturday for me: karate training in the morning and then spent most of the day walking about in town. Working out tomorrow! Looking forward to it ;D

Sunday 31st January 2010
Physical Activities: Workout
A good workout today, managed to cover all the exercises I missed out on Wednesday. Keeping an eye on my technique with the weightlifting exercises, particularly the power clean, and will look to improve technique on Wednesday.

Exercise                   
Squats
One Legged Squats
Dorsal Raises
Sit Ups
L-Seat
Push Ups
Wall Handstand
Frog Stand
Tricep Dips
Full BW Dips
Pull Ups
Front Tuck Lever
Isometrics
Sprints
Squats (25kg)
Deadlift (25kg)
Overhead Press (20kg)
Power Clean (20kg)
Bench Press (25kg)
Bent Over Row (25kg)
Reps/Time
--
7
--
--
00:22
26
00:40
00:36
52
7
8
00:14
2 of 6
4
25
25
14, 8, 3
21, 4
21, 4
20, 5
Some improvements here and there - it felt great to have a higher time on the tuck front lever as I've been struggling to hold that position well. I've hit less than 25 reps in the bench press and bent over row, so those exercise will stick at 25kg. I've done some thinking, and if I'm finding it difficult to progress I may alternate every 12 weeks from a 1x25 to a 5x5 routine. That way, the exercises always total 25 reps but the 1x25 focuses on muscular strength-endurance whilst the 5x5 focuses on muscular strength and power. However, we'll see how I do aiming for 1x25 first :)
« Last Edit: February 01, 2010, 03:02:22 PM by Chris »
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Offline Chris

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Re: Chris' Workout Journal (Revised!)
« Reply #17 on: February 01, 2010, 03:05:06 PM »
Week 4

Monday 1st February 2010
Physical Activities: 2 hours of basketball practice, 1 hour of college strength training
Did some strength training at the gym but, seeing as I was a bit achy from yesterday's training, I kept the weights light and took the chance to practice my power clean technique.

Tuesday 2nd February 2010
Physical Activities: 1 hour of basketball practice

Wednesday 3rd February 2010
Physical Activities: None
I was hoping to do my workout today but I wasn't expecting my trapezius to be aching so much.  I noticed it yesterday but didn't think much of it, but maybe the power cleans on Monday were a bit too much. Anyway, had a fairly easy day, and will be ready to train on Friday.

Thursday 4th February 2010
Physical Activities: 1 hour of basketball practice, 2 hours of karate
Fairly easy day, DOMS in trapezius is gone now. Workout tomorrow! ;D

Friday 5th February 2010
Physical Activities: 1.5 hours of basketball practice, workout

Exercise                  
Squats
One Legged Squats
Dorsal Raises
Sit Ups
L-Seat
Push Ups
Wall Handstand
Frog Stand
Tricep Dips
Full BW Dips
Pull Ups
Front Tuck Lever
Isometrics
Sprints
Squats (35kg)
Deadlift (35kg)
Overhead Press (25kg)
Power Clean (25kg)
Bench Press (30kg)
Bent Over Row (30kg)
Reps/Time
74
--
37
48
00:22
27
00:45
00:40
--
7
--
00:15
6 of 6
--
5,5,5,5,5
5,5,5,5,5
5,5,5,4,3
5,5,5,5,5
5,5,5,5,5
5,5,5,5,5
A good workout today! Maintaining slow improvements on the strength-endurance exercises. Hopefully I'll be seeing the frog stand getting up to a minute soon! I've also made a change to my weight training: I'm still totalling 25 reps, however I'm now following a 5x5 routine so that I'm training a lot heavier than before. Overhead press is a tough one! Technique has been getting better too on my weighted exercises; a little more practice on the power clean and I'll be getting it right every time :)

Saturday 6th February 2010
Physical Activities: 2 hours of karate

Sunday 7th February 2010
Physical Activities: Workout

Exercise                  
Squats
One Legged Squats
Dorsal Raises
Sit Ups
L-Seat
Push Ups
Wall Handstand
Frog Stand
Tricep Dips
Full BW Dips
Pull Ups
Front Tuck Lever
Isometrics
Sprints
Squats (40kg)
Deadlift (40kg)
Overhead Press (25kg)
Power Clean (26kg)
Bench Press (32.5kg)
Bent Over Row (32.5kg)
Reps/Time
--
--
--
--
--
--
--
--
--
--
--
--
0 of 6
--
5,5,5,5,5
5,5,5,5,5
5,5,5,5,5
5,5,5,5,5
5,5,5,5,5
5,5,5,5,5
Been quite a hectic day today, so I had to prioritise my workout with the weights. I've progressed the weights in everything bar the Overhead Press which, despite a bit of DOMS in the trapezius, I was able to push through to 25 reps today :) I've reduced the large jumps in weight now and I'm sticking with 1kg and 0.5kg weight increases from now on. Hopefully next week I'll have more time to get more exercises done!
« Last Edit: February 07, 2010, 04:26:57 PM by Chris »
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Offline Chris

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Re: Chris' Workout Journal
« Reply #18 on: February 08, 2010, 11:31:59 AM »
Week 5

Monday 8th February 2010
Physical Activities: 1 hour of basketball practice
Not much to say really, though my muscle are barely aching at all. Maybe I'm not training heavy enough or my body's getting used to the weight training. We'll see how that fares across the next couple of weeks.

Tuesday 9th February 2010
Physical Activities: None
Had a nice, lazier day today. Getting some rest before my workout tomorrow!

Wednesday 10th February 2010
Physical Activities: Workout, 2 hours woodcutting

Exercise                  
One Legged Squats
L-Seat
Push Ups
Wall Handstand
Frog Stand
Full BW Dips
Pull Ups
Front Tuck Lever
Isometrics
Sprints
Squats (41kg)
Deadlift (41kg)
Overhead Press (26kg)
Power Clean (27kg)
Bench Press (33.5kg)
Bent Over Row (33.5kg)
Reps/Time
7
--
27
00:55
00:43
7
9
00:17
0 of 6
--
5,5,5,5,5
5,5,5,5,5
5,5,5,5,5
5,5,5,5,5
5,5,5,5,5
5,5,5,5,5

Thursday 11th February 2010
Physical Activities: 2 hours of basketball practice, half an hour weight training, 2 hours of karate

Friday 11th February 2010
Physical Activities: None

Saturday 11th February 2010
Physical Activities: 2 hours of karate,

Sunday 11th February 2010
Physical Activities: Workout

Exercise                  
One Legged Squats
L-Seat
Push Ups
Wall Handstand
Frog Stand
Full BW Dips
Pull Ups
Front Tuck Lever
Isometrics
Sprints
Squats (42kg)
Deadlift (42kg)
Overhead Press (27kg)
Power Clean (27.5kg)
Bench Press (34.5kg)
Bent Over Row (34.5kg)
Reps/Time
--
--
--
--
--
--
--
--
0 of 6
--
5,5,5,5,5
5,5,5,5,5
--
--
5,5,5,5,5
5,5,5,5,5
« Last Edit: February 14, 2010, 03:22:04 PM by Chris »
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Offline Chris

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Re: Chris' Workout Journal
« Reply #19 on: May 02, 2010, 04:15:53 PM »
Week 6

Monday 8th March 2010
Physical Activities: Workout

Exercise:     Squat    Overhead Press    Deadlift    Pull Ups   One Legged Squats    BW Dips    Tuck Front Lever
Weight:
43.5kg
28.5kg
51kg
BW
BW
BW
BW
Reps/Time:
5,5,5,5,5
5,5,4,2,1
5
5
5
5
0:17s


Wednesday 10th March 2010
Physical Activities: Workout

Exercise:     Front Squat    Bench Press    Power Clean    Push Ups   L-Seat    Wall Handstand    Frog Stand
Weight:
35kg
35kg
28.5kg
BW
BW
BW
BW
Reps/Time:
5,5,5,5,5
5,5,5,5,4
5,5,5,5,5
18
0:16s
0:40s
0:30s


Saturday 13th March 2010
Physical Activities: Workout

Exercise:     Squat    Overhead Press    Deadlift    Pull Ups   One Legged Squats    BW Dips    Tuck Front Lever
Weight:
44.5kg
28.5kg
52kg
BW
BW
BW
BW
Reps/Time:
5,5,5,5,5
5,5,5,3,2
5
6
6
5
0:20s
« Last Edit: May 12, 2010, 10:16:39 AM by Chris »
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Re: Chris' Workout Journal
« Reply #20 on: May 02, 2010, 04:16:40 PM »
Week 7

Monday 15th March 2010
Physical Activities: Workout

Exercise:     Front Squat    Bench Press    Power Clean    Inc 1Arm PU   Fingertip L-Seat    Wall HS NegPU    Frog Stand
Weight:
kg
kg
kg
BW
BW
BW
BW
Reps/Time:
,,,,
,,,,
,,,,
x
x:xx
x
x:xx

Thursday 18th March 2010
Physical Activities: Workout

Exercise:     Squat    Overhead Press    Deadlift    Pull Ups   One Legged Squats    BW Dips    Tuck Front Lever
Weight:
kg
kg
kg
BW
BW
BW
BW
Reps/Time:
,,,,
,,,,
,,,,
x
x
x
x:xx

Saturday 20th March 2010
Physical Activities: Workout

Exercise:     Front Squat    Bench Press    Power Clean    Inc 1Arm PU   Fingertip L-Seat    Wall HS NegPU    Frog Stand
Weight:
kg
kg
kg
BW
BW
BW
BW
Reps/Time:
,,,,
,,,,
,,,,
x
x:xx
x
x:xx
« Last Edit: May 03, 2010, 07:36:44 PM by Chris »
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Re: Chris' Workout Journal
« Reply #21 on: May 02, 2010, 06:14:09 PM »
Week 8

Tuesday 23rd March 2010
Physical Activities: Workout

Exercise:     Squat    Overhead Press    Deadlift    Pull Ups   One Legged Squats    BW Dips    Tuck Front Lever
Weight:
kg
kg
kg
BW
BW
BW
BW
Reps/Time:
,,,,
,,,,
,,,,
x
x
x
x:xx

Thursday 25th March 2010
Physical Activities: Workout

Exercise:     Front Squat    Bench Press    Power Clean    Inc 1Arm PU   Fingertip L-Seat    Wall HS NegPU    Frog Stand
Weight:
kg
kg
kg
BW
BW
BW
BW
Reps/Time:
,,,,
,,,,
,,,,
x
x:xx
x
x:xx

Sunday 28th March 2010
Physical Activities: Workout

Exercise:     Squat    Overhead Press    Deadlift    Pull Ups   One Legged Squats    BW Dips    Tuck Front Lever
Weight:
kg
kg
kg
BW
BW
BW
BW
Reps/Time:
,,,,
,,,,
,,,,
x
x
x
x:xx
« Last Edit: May 03, 2010, 07:37:18 PM by Chris »
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Offline Chris

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Re: Chris' Workout Journal
« Reply #22 on: May 02, 2010, 06:14:57 PM »
Week 9

Tuesday 30th March 2010
Physical Activities: Workout

Exercise:     Front Squat    Bench Press    Power Clean    Inc 1Arm PU   Fingertip L-Seat    Wall HS NegPU    Frog Stand
Weight:
kg
kg
kg
BW
BW
BW
BW
Reps/Time:
,,,,
,,,,
,,,,
x
x:xx
x
x:xx

Friday 2nd April 2010
Physical Activities: Workout

Exercise:     Squat    Overhead Press    Deadlift    Pull Ups   One Legged Squats    BW Dips    Tuck Front Lever
Weight:
kg
kg
kg
BW
BW
BW
BW
Reps/Time:
,,,,
,,,,
,,,,
x
x
x
x:xx

Sunday 4th April 2010
Physical Activities: Workout

Exercise:     Front Squat    Bench Press    Power Clean    Inc 1Arm PU   Fingertip L-Seat    Wall HS NegPU    Frog Stand
Weight:
kg
kg
kg
BW
BW
BW
BW
Reps/Time:
,,,,
,,,,
,,,,
x
x:xx
x
x:xx
« Last Edit: May 03, 2010, 07:39:05 PM by Chris »
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Offline Chris

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Re: Chris' Workout Journal
« Reply #23 on: May 02, 2010, 06:15:49 PM »
Week 10

Wednesday 7th April 2010
Physical Activities: Workout

Exercise:     Squat    Overhead Press    Deadlift    Pull Ups   One Legged Squats    BW Dips    Tuck Front Lever
Weight:
kg
kg
kg
BW
BW
BW
BW
Reps/Time:
,,,,
,,,,
,,,,
x
x
x
x:xx

Friday 9th April 2010
Physical Activities: Workout

Exercise:     Front Squat    Bench Press    Power Clean    Inc 1Arm PU   Fingertip L-Seat    Wall HS NegPU    Frog Stand
Weight:
kg
kg
kg
BW
BW
BW
BW
Reps/Time:
,,,,
,,,,
,,,,
x
x:xx
x
x:xx
« Last Edit: May 03, 2010, 07:39:31 PM by Chris »
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Offline Chris

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Re: Chris' Workout Journal
« Reply #24 on: May 02, 2010, 06:16:54 PM »
Week 11

Monday 12th April 2010
Physical Activities: Workout

Exercise:     Squat    Overhead Press    Deadlift    Pull Ups   One Legged Squats    BW Dips    Tuck Front Lever
Weight:
kg
kg
kg
BW
BW
BW
BW
Reps/Time:
,,,,
,,,,
,,,,
x
x
x
x:xx

Wednesday 14th April 2010
Physical Activities: Workout

Exercise:     Front Squat    Bench Press    Power Clean    Inc 1Arm PU   Fingertip L-Seat    Wall HS NegPU    Frog Stand
Weight:
kg
kg
kg
BW
BW
BW
BW
Reps/Time:
,,,,
,,,,
,,,,
x
x:xx
x
x:xx

Saturday 17th April 2010
Physical Activities: Workout

Exercise:     Squat    Overhead Press    Deadlift    Pull Ups   One Legged Squats    BW Dips    Tuck Front Lever
Weight:
kg
kg
kg
BW
BW
BW
BW
Reps/Time:
,,,,
,,,,
,,,,
x
x
x
x:xx
« Last Edit: May 03, 2010, 07:40:02 PM by Chris »
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Re: Chris' Workout Journal
« Reply #25 on: May 02, 2010, 06:17:37 PM »
Week 12

Monday 19th April 2010
Physical Activities: Workout

Exercise:     Front Squat    Bench Press    Power Clean    Inc 1Arm PU   Fingertip L-Seat    Wall HS NegPU    Frog Stand
Weight:
kg
kg
kg
BW
BW
BW
BW
Reps/Time:
,,,,
,,,,
,,,,
x
x:xx
x
x:xx

Thursday 22nd April 2010
Physical Activities: Workout

Exercise:     Squat    Overhead Press    Deadlift    Pull Ups   One Legged Squats    BW Dips    Tuck Front Lever
Weight:
kg
kg
kg
BW
BW
BW
BW
Reps/Time:
,,,,
,,,,
,,,,
x
x
x
x:xx

Saturday 24th April 2010
Physical Activities: Workout

Exercise:     Front Squat    Bench Press    Power Clean    Inc 1Arm PU   Fingertip L-Seat    Wall HS NegPU    Frog Stand
Weight:
kg
kg
kg
BW
BW
BW
BW
Reps/Time:
,,,,
,,,,
,,,,
x
x:xx
x
x:xx
« Last Edit: May 03, 2010, 07:40:43 PM by Chris »
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Re: Chris' Workout Journal
« Reply #26 on: May 02, 2010, 06:19:16 PM »
Week 13

Tuesday 27th April 2010
Physical Activities: Workout

Exercise:     Squat    Overhead Press    Deadlift    Pull Ups   One Legged Squats    BW Dips    Tuck Front Lever
Weight:
kg
kg
kg
BW
BW
BW
BW
Reps/Time:
,,,,
,,,,
,,,,
x
x
x
x:xx

Thursday 29th April 2010
Physical Activities: Workout

Exercise:     Front Squat    Bench Press    Power Clean    Inc 1Arm PU   Fingertip L-Seat    Wall HS NegPU    Frog Stand
Weight:
kg
kg
kg
BW
BW
BW
BW
Reps/Time:
,,,,
,,,,
,,,,
x
x:xx
x
x:xx

Sunday 2nd May 2010
Physical Activities: Workout

Exercise:     Squat    Overhead Press    Deadlift    Pull Ups   One Legged Squats    BW Dips    Tuck Front Lever
Weight:
kg
kg
kg
BW
BW
BW
BW
Reps/Time:
,,,,
,,,,
,,,,
x
x
x
x:xx
« Last Edit: May 03, 2010, 07:42:04 PM by Chris »
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Re: Chris' Workout Journal
« Reply #26 on: May 02, 2010, 06:19:16 PM »

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