Author Topic: PenskeFile Workout Log  (Read 15919 times)

Offline PenskeFile

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PenskeFile Workout Log
« on: October 05, 2006, 10:16:07 AM »
I had been bloggin on my eating and exercise, but I think this MB may provide me with a better forum.  My blog went pretty much unnoticed and as a result I never received any real feedback.

I have really slacked off in the last week and didn't really workout at all.  My eating habits have also gone south, so today I am starting anew!

I had been lifting weights in the evening after putting my kids to bed.  Today though, I got up to lift in the morning instead.  I'd like to get on a schedule of lifting 3 times/week and walking/sprinting/using my elliptical machine on the other days.

The peer pressure of this group will be great to help me keep on track!

So this morning I did:

4 sets of 5 reps of back squats
5 sets of 5 reps of bench press
5 sets of 5 reps deadlift
3 sets of 5 reps of dumbbell curl/standing press

Offline Eric

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Re: PenskeFile Workout Log
« Reply #1 on: October 05, 2006, 04:13:35 PM »
Cool I should get some more posts up but I'm focusing on my productivity so...

One thing to try is quick movements on the positives (e.g. pushing the barbell up over your body during a bench press)

Then slow movements on the negatives (coming down)

I go up in less than a second and shoot for at least 2-3 seconds coming down

Don't forget as much intensity/weight as possible while still having perfect form

Try these idea out some time and let me know what you think


Offline PenskeFile

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Re: PenskeFile Workout Log
« Reply #2 on: December 18, 2006, 11:33:32 AM »
Wow.  I can't believe I haven't updated this since October 10th.  There has been SOME exercise going on!

I'm trying to get into a groove where I work out six times per week doing:

Weights - 2xweek (Bench Press, Deadlift, Squats, Curls)

Sprints - 2xweek (50 yds uphill in the neighborhood or go to the track and mix up 400M, 200M, 100M)

Calisthenics - 1xweek (pushups, situps, squats, jump rope)

Aerobics - 2 hour MB ride or hiking, or elliptical trainer depending on weather conditions and time constraints

That a fairly ambitious schedule for me, I haven't yet successfully pulled it off, but I'm coming close.  I did sprints last Thu, weights on Fri, sprints at the track on Sat, bike ride Sun and plan to do weights again tonight.
« Last Edit: December 19, 2006, 10:39:47 AM by PenskeFile »

Offline PenskeFile

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Re: PenskeFile Workout Log
« Reply #3 on: December 19, 2006, 06:35:48 AM »
Had errands to run last night so I didn't have the time for a weight workout.  Instead I spent 30 minutes on the elliptical trainer (Avg HR 140, said I burned 620 calories).

Weights tonight!

Offline PenskeFile

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Re: PenskeFile Workout Log
« Reply #4 on: December 20, 2006, 06:37:56 AM »
Had a good session with the weights last night.  Bench press, deadlift, squats and curls


Offline PenskeFile

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Re: PenskeFile Workout Log
« Reply #5 on: December 21, 2006, 07:03:55 AM »
I jumped rope last night for about 15 minutes.  I would go for about a minute and then take a minutes rest.  That definitely feels like good exercise as it shoots your heart rate straight up.  Unfortunately, the jumping caused my HR monitor to lose track, so I never really saw where it was peaking at.  When I would rest, it would take about 10 seconds for the monitor to go back online and my HR was usually in the upper 140's at that point.  By contrast, my HR will usually hit about 165 or so at the end of a 30-40 yard uphill sprint (which lasts about 20 seconds)

By the end, I was feeling some major soreness in my calf muscles.  I thought it would be even worse this morning when I got up, but it's actually not so bad.

I then did a set of crunches and oblique crunches and 20 min. on the elliptical trainer.

I weighed 219 this morning and my waist measured 38.5 inches (around the belly button).  I currently wear a 36 pants size and I want to get that down to 34 and get my waist-hip ratio to less than 0.9 (currently at 0.92)

Offline PenskeFile

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Re: PenskeFile Workout Log
« Reply #6 on: December 22, 2006, 06:14:37 AM »
Ouch - calves hurting today.  I forgot about that "1 day lag" between working out a new muscle and feeling the first effects.

I took my new mountain bike out yesterday and hit the trail near my house.  It was a little much for me since I am a beginner, so I turned back after about 15 minutes and rode through the campsites at the park.  So I got about 30 minutes on the trail and 30 minutes on the road.  All-in-all a pretty good workout as my HR averaged about 145.

Offline PenskeFile

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Re: PenskeFile Workout Log
« Reply #7 on: December 23, 2006, 11:48:40 AM »
Didn't do too much yesterday.  We went to the Trail of Lights in Austin which is a 1 mile trail of Christmas lights and displays.  I did half of the trail with a 45 lb weight on my back (aka my younger son).  We also rode our bikes half way across the dam at Lake Georgetown, but that was a bit of a joke because my younger son was being a pain and wouldn't ride.

This morning I played two set of tennis with a friend.  Good to get that in before the weather turns bad.

Offline PenskeFile

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Re: PenskeFile Workout Log
« Reply #8 on: December 29, 2006, 08:26:03 AM »
We got back in town yesterday and I took that as a "rest" day.  Monday I had a nice ride on my new bike, Tue was a 1 hour walk and Wed. I ran sprints at the junior high track in Bedford.  I played tennis last Saturday for the first time in a while.  Sunday was a lifting day

The weather is supposed to turn bad today so I'll probably lift and go on the elliptical trainer.  I hope to go kayaking on Town Lake tomorrow and play tennis again on Sunday.  The basketball league starts on Wednesday - that should be interesting.

Offline PenskeFile

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Re: PenskeFile Workout Log
« Reply #9 on: January 04, 2007, 09:39:13 AM »
I've fallen a few days behind here.

Let's see,

On Fri. I did a full body lifting session. 

On Saturday I tried kayaking.  It was fun, but a little windy and as a beginner I wasn't having a lot of fun.  Even though I paid for two hours, I quit after a little over 1 because I developed this terrible pain between my shoulder blade and neck.  I'm sure I was using poor form, but the kid renting the equipment wasn't much of a teacher.

Sunday morning I played tennis.

Monday morning I had a terrible hangover from New Years and did nothing.

Tuesday, I was still sluggish and did nothing.

Last night I played in a basketball league.  That was interesting.  Me and bunch of dad's from my son's school signed up for the "Mens Low" league at the Round Rock Rec Center.  Well, I can't wait to see what the "Medium" and "High" leagues are like, because we ended up playing a bunch of very athletic guys who were all about 20 years old and younger.  We lost like 66-44 or something because all they wanted to do was fast-break.

In the process I cramped up in my calf, so I'm moving a little slow today.  I hadn't played organized b-ball in about ten years, and even that was just a weekend tournament.

Offline PenskeFile

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Re: PenskeFile Workout Log
« Reply #10 on: January 06, 2007, 09:29:09 AM »
Nothing Thu or Fri, but this morning I rode my bike for a little over an hour on the trail by Lake Georgetown.  Since I'm a beginner I've been looking for a good trail and I think I found it today. 

Offline PenskeFile

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Re: PenskeFile Workout Log
« Reply #11 on: January 10, 2007, 07:35:55 AM »
I did an upper body workout on Monday (bench press, rows, curls).  Yesterday I did a strong 30 minutes on the elliptical.

Tonight is basketball again.  Only in the last day or two have my knees recovered from the soreness from last weeks game.  Will be interesting to see what happens this week.

Offline PenskeFile

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Re: PenskeFile Workout Log
« Reply #12 on: January 11, 2007, 10:45:58 AM »
Well I really did it last night...

Early in the second half, I "skyed" for a rebound and came down on one leg, spraining my knee!  I don't think it will be too bad, but I'm working from home today and resting, icing and elevating.  (I don't have anything to compress with).

I just hope I can get back on my feet and active in a couple of days.

Offline kallyn

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Re: PenskeFile Workout Log
« Reply #13 on: January 11, 2007, 12:21:49 PM »
ACK!  Hope you heal quickly!

Offline PenskeFile

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Re: PenskeFile Workout Log
« Reply #14 on: January 22, 2007, 12:11:18 PM »
It's been about a week and a half now since I sprained my knee.  It's feeling ok now, but I don't plan to play this week, just to give it a little more time.  Last weeks game was cancelled because of an ice storm we had in the area.  That weather, combined with my bum knee really put a crimp in my fitness plans.  Not only was my exercise limited, but I was kept at home so much and I ended up eating WAY too much junk food.

I did an upper body workout a week ago and also yesterday.  In addition, I did a fairly easy 30 minutes on my elliptical machine.  My knee was feeling great after that, but then I slipped off a ladder while changing light bulbs and hurt it some more.

I'm going to try some lower body stuff (deadlifts, squats) tonight.