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Online Fitness Journal - Week of 30 November 2009

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ZenLefty Donating Member (1000+ posts) Send PM | Profile | Ignore Mon Nov-30-09 11:26 AM
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Online Fitness Journal - Week of 30 November 2009
I have diligently keep a fitness journal for many years now. For me it's an invaluable tool for my fitness goals. I use it to keep myself accountable, track my progress, identify trends and determine how to work through difficult spots. Last week, I decided to keep my fitness journal here in this wonderful exercise and fitness forum, and I invite you to do the same. This thread isn't just for me, it's for everyone who wishes to participate. No rules, just post, and I'll start a new one every week.

Keeping it in an online forum with like minded individuals is a really good way to get support. People can see what you're doing and offer ideas, answer questions, or just let you know that they think you're doing great.

I am very detailed when I write about my workouts, but you don't have to be. Just a simple "Hey, I walked around the park today!" is perfectly fine. It's awesome, in fact. I get into details because I like to go back and read what I was doing to see where I'm struggling and see where I'm doing well. It helps me plan for the next exercise or routine. I also like to keep track of pains and injuries, if something has been hurting for a while I can read back and figure out when it started and what I was doing at the time.

So I'll check back this evening and post about my daily workout. If you've posted yours, I look forward to reading it.
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ZenLefty Donating Member (1000+ posts) Send PM | Profile | Ignore Mon Nov-30-09 08:47 PM
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1. Monday, 30 November 2009
Let me preface by saying Mondays Suck.

But that's no excuse! :D

During the week, Monday through Friday, I take the stairs at work. I work on the 9th floor. I go up twice, and down twice. It's a good burn and it sure gets the blood flowing. On the way up in the morning, I'm carrying 15 pounds worth of briefcase and laptop. (Heh, just a year ago I'd carry a 12 ounce starbucks latte into an elevator and just push a button. In my defense, at the time I was working on the 28th floor, and I really didn't want to take those stairs up...)

Elliptical - 35 minutes, 290 calories burned
I had about a 45 minute window in which to work out when I got home, so I got on the elliptical. I start at resistance 4 and incline 4. Every odd minute, I increase the resistance. Every even minute, I increase the incline. At 21 minutes, I max out at 14 incline and 15 resistance. The last 14 minutes are pretty deep. The calorie readout is a little stingy on this machine, no matter how hard I work I've never seen it over 300 at the end of my 35 minutes. Starting heart rate: 89. Peak heart rate: 161.

Heavy bag - about 10 minutes
The heavy punching bag was looking at me funny so I decided to go over and kick its butt. Well, I tried to anyway. We fought to a draw. I did lots of traditional strikes and moves, a few mid- and high-range kicks, but didn't want to do any spin moves since I went pretty hard on the elliptical.

Tomorrow, it's back to bench press. And stairs up to the 9th floor, twice.
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ZenLefty Donating Member (1000+ posts) Send PM | Profile | Ignore Tue Dec-01-09 10:24 PM
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2. Tuesday, 1 December 2009
Stairs at work - 8 flights, twice up, twice down.

Bench Press
Warmup: 135, 16 reps
225, 12 reps
245, 8 reps
275, 4 reps
245, 6 reps
225, 7 reps
225, 7 reps
No pain in my left wrist this time. Worked to failure on last four sets.

Military Press, seated
135, 10 reps
155, 10 reps
155, 8 reps
155, 7 reps
These were a bit of a struggle tonight. Worked to failure on last two sets.

Sit ups, incline
3 sets of 16 reps
These felt a lot better than the last time I did them.

Dips
3 sets of 12 reps

Leg Raise, vertical
3 sets of 12 reps

Superset the dips and the leg raise.

Decline Bench
225, 9 reps
225, 7 reps
225, 7 reps
225, 6 reps
I did these on the smith machine since some guy was hogging the good decline bench. One benefit of the smith machine is I can work to failure on every set, so I did. I still prefer a free barbell, though, but this did the trick.

Tomorrow's supposed to be a 20 rep squat day but my schedule's not going to permit me to make it to the gym at all. So I get a day off. Yay!
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ZenLefty Donating Member (1000+ posts) Send PM | Profile | Ignore Thu Dec-03-09 01:33 AM
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3. Wedneday, 2 December 2009
Just got home from a long day. It was one of those involuntary off-days from the gym.

Climbed the stairs at work today, twice up, twice down. Was planning on doing some stretching when I got home but I'm just too tired. I hope your workout fared better than mine today. :)
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ZenLefty Donating Member (1000+ posts) Send PM | Profile | Ignore Thu Dec-03-09 08:45 PM
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4. Thursday, 3 December 2009
It was 12 degrees above zero when I woke up this morning, and the forecast warned it wasn't going to get much toastier than that. Unfortunate, because today's one of those days I have about a 45 minute window in which I can get a workout in. And only if said workout is in my garage. My garage has neither heat nor insulation. Just an unfinished attic story with an elliptical machine, punching bag, pull up bar and some assorted light weights. I figured today might be a good day to just take it easy.

Then on my drive to work, when it had warmed up to 12.5 degrees, I saw a girl outside jogging. I figured if she was going to get out of bed at the crack of butt cheese and run a couple miles, the least I could do is stick to my plan too.

I was encouraged by the fact that the temperature had soared to 18 degrees by the time I got home. I have a little space heater in the garage, surely it would warm the place up to at least 19! I bundled up, and hit the elliptical.

I'm not going to debate here whether that was a smart idea or not. I'm just going to say, I got the job done.

Elliptical machine, progressive resistance/incline
Time: 30 minutes
Starting heart rate: 101 (a little high)
Ending heart rate: 161
Balls lost to hypothermia: 2
Calories burned: 275, though I don't think you can consider anything to have burned when you can't get axle grease to melt.

That's all the time I had tonight. I didn't even have time to call the punching bag a foul name on my way out the door.

I'll be back in a nice toasty gym tomorrow.
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ZenLefty Donating Member (1000+ posts) Send PM | Profile | Ignore Fri Dec-04-09 10:34 PM
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5. Cure Friday, 4 December 2009
It's Cure Friday. I'm presently listening to the live version of Homesick, on the Lullaby single CD. It's soothing, and calming, and the complete opposite of the first 14 hours of my day.

Took the stairs at work today. Twice up, twice down. I'm trying to work in a couple of floor taking two stairs at a time. (I took the stairs yesterday too, just forgot to write about it.)

Made it to the gym and decided I was just going to do cardio. By Friday I'm usually pretty exhausted, physically and mentally, and today was no exception. Listened to the Show album on my iPhone, which has some great live tracks and not bad to work out to.

Treadmill
Ran 2.5 miles in 30 minutes. I ran on the pink treadmill, which is painted pink because it supports breast cancer research. I'm not exactly sure how it does this, but that's what it says.

AMT Machine
15 minutes, 10 resistance, long strides. 205 calories burned. My legs felt like gumby.

Was going to do some sit ups but the gym floor was crawling with college punks and I was feeling a little anti-social so I cut it short. I may still do some tonight before I go to bed. Wish me luck.
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ZenLefty Donating Member (1000+ posts) Send PM | Profile | Ignore Sat Dec-05-09 02:32 PM
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6. Saturday, 5 December 2009
A nice, early workout today.

Squat
Warmup set: 135 - 10 reps
235 - 20 reps
235 - 10 reps

Dumbbell Pullover
75 - 2 sets of 20 reps
I do a set of pullovers after each heavy squat set.

21's
One set at 70 pounds, then one set at 80 pounds

Calf Raise
205 - 12, 10, 10, 9, 8 reps
180 - 10, 9 reps
I worked to failure on the last 4 sets. The calves are evil and must be punished.

Dips
Body weight - 3 sets of 12 reps

Leg Raise
Body weight - 3 sets of 16 reps

Again, superset the dips and leg raise

Sit ups, incline
16, 12, 10
This is about when my body reminded me I had no breakfast this morning...
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ZenLefty Donating Member (1000+ posts) Send PM | Profile | Ignore Sun Dec-06-09 10:19 PM
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7. Sunday, 6 December 2009
No workout today, unless you count putting up christmas decorations. I did a bit of yoga tonight though.
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