2013 workout log.

First post with my basic plan/goals, PRs, and some things that motivate me.

The short and sweet for now is I'm doing obstacle racing this year as a challenge for myself getting in shape, and ultimately my goal is to participate in american ninja warrior if its still around next year. Short term goals will be made with these long term goals in mind.

Also, im working 7 days a week 12 hrs a day for the foreseeable future in the next two months. I have at most 40 minutes to do a workout with this schedule so most workouts will be as brief as possible with 100% intensity.

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Seriously, if you always put limits on what you can do...It’ll spread into your work, into your morality,into your entire being.There are no limits.There are plateaus, but you must not stay there,you must go beyond them.If it kills you, it kills you.A man must constantly exceed his level.”-Bruce Lee

Day 1 April 22nd 2013

The magic 50

20lb dumbbells

Completed in 11:58

comments

Ive never really done swings and snatches so i kept the weight low for my first time ever doing this. Still getting the feel for it but plan on quickly raising the weight once i get it down. Also, more burpees ive done in a long time, with a lot more planned.

_________________
Seriously, if you always put limits on what you can do...It’ll spread into your work, into your morality,into your entire being.There are no limits.There are plateaus, but you must not stay there,you must go beyond them.If it kills you, it kills you.A man must constantly exceed his level.”-Bruce Lee

Day 2, April 23rd 2013

Was suppose to be a running outside conditioning day. It's raining.

Jumping rope. 45 sec x 3. 20 seconds of rest in between.
Walking lunges x 40, both legs
Jumping rope top speed till I screw up. 30 seconds rest
43 turns
36 turns

Sandbag carry/hold. 70lb bag x 10 mins

Post workout weight: 176.5 lbs
Post workout bodyfat %: 17.6

Comments

I'm still relatively new to jumping rope, I don't really have the best technique yet, but it's something new to me so it sure does work up a sweat. I can only hop in place for the time being as running in place throws me off because I have no sense of tempo when it comes to this apparently. Lunges are going to be a staple of mine on conditioning days when I actually run, but I need to build up to it. I'm out of condition on a lot of things but ideally in the future I want to be doing intervals with 100m walking lunges in between.

P.S. Sandbag carries suck.

Happy training everyone.

_________________
Seriously, if you always put limits on what you can do...It’ll spread into your work, into your morality,into your entire being.There are no limits.There are plateaus, but you must not stay there,you must go beyond them.If it kills you, it kills you.A man must constantly exceed his level.”-Bruce Lee

Day 3, April 24th.

Mini-core workout when I got home at 7am from work today.

Kneeling roll-out x 5
Chinnies x till it burns
Plank x 30 seconds
Dumbbell deadlift twist thingie from II x 5 each side
Kneeling roll-out x 5
Crunches x till it burns

Notes: Felt good to finally do a core workout, I tend to find excuses not to do these. Gonna try to do something core related every day I come home from work. Some days will be harder than others.

Evening Strength Workout

Dumbbell Clean and Press
40lbs 4 x 3 each side - 90 seconds rest

Dumbbell Snatch
40lbs 4 x 4 each side - 90 seconds rest.

Dumbbell step ups 2 x 40 lb dumbbells
RDLs 2 x 40 lb dumbbells
Rest 45 seconds

2 x 6 for step ups
2 x 8 for RDLs

(At this point I looked at the time and only had 20 minutes till I had to go to work, skipped the last two sets of these and moved on to pull ups)

Weighted Pull-ups x 3
Weighted Dips x 10
Rest 45 seconds

20lb weighted vest.

Did 4 circuits.

No time for a finisher today.

Comments

Starting to get used to the snatch and clean and press. Can definitely up the weight a more but I might do one more session at this weight. I don't want to over shoot my tendons and get an injury that slows me down, and since I'm not the most experienced with these exercises I'm gonna err on the side of caution. I'm pretty happy that I managed to do all 4 sets of pull-ups, as I went down and completely locked out after each rep. Hopefully 4-5 months from now that elusive OAC will be mine.

Happy Training all.

_________________
Seriously, if you always put limits on what you can do...It’ll spread into your work, into your morality,into your entire being.There are no limits.There are plateaus, but you must not stay there,you must go beyond them.If it kills you, it kills you.A man must constantly exceed his level.”-Bruce Lee

Yesterday was an impromptu rest day where i was up 26ish hrs straight so nothing got done.

April 26th 2013

morning core workout.

Ab wheel on knees x 5
Side bends with clubbell x 5 each side.
Deadlift twists 40lbs x 5 each side.

Repeat x 3

Afternoon conditioning.

1 mile run at 10:30
50ish meter sprints up slight hill in backyard x 4
jump rope x 2 minutes

notes:
the mile run i didnt push myself too hard was still feeling it from staying up way too long. Sprints i went all out and i was panting at the end of it. Still building my base back up for running before interval work starts.

_________________
Seriously, if you always put limits on what you can do...It’ll spread into your work, into your morality,into your entire being.There are no limits.There are plateaus, but you must not stay there,you must go beyond them.If it kills you, it kills you.A man must constantly exceed his level.”-Bruce Lee

April 27th 2013

Worked out with a buddy and let him pick what we did. Ended up being a bunch of lifts, and I don't lift much, oh well, guess that means variety.

Deadlift

105lb x 8
105lb x 8
105lb x 12

Low Row

105lb x 10
105lb x 10
105lb x 8

Good Mornings

105lb x 8
105lb x 10
105lb x 10

Hi Row

105lb x 6
105lb x 8
105lb x 8

Pull ups

3x4

Comments: I don't lift too much, I'm feeling this today. April 28th is a scheduled rest day though so I should be good to go by monday.

_________________
Seriously, if you always put limits on what you can do...It’ll spread into your work, into your morality,into your entire being.There are no limits.There are plateaus, but you must not stay there,you must go beyond them.If it kills you, it kills you.A man must constantly exceed his level.”-Bruce Lee

April 29th, Week 2, Day 1

The Magic 50

25lb dumbbell

Time: 10:57

Comments

Took a full minute off my time while adding 5 lbs to the dumbbell. Burpees are what are slowing me down more than anything. Wont be doing the magic 50 again for at least 3 weeks so hopefully next time I come around to it I can blow this time out of the water. First two sets of burpees I knocked out pretty good, the third round my jump at the end wasn't very high, by the fourth and fifth it was just a tiny hop with gasps for air. But, it was progress from last times burpees. I'm thinking about doing a 10x10 burpee set for a GPP day, start every minute on the minute, but we'll see. Tomorrow is conditioning.

_________________
Seriously, if you always put limits on what you can do...It’ll spread into your work, into your morality,into your entire being.There are no limits.There are plateaus, but you must not stay there,you must go beyond them.If it kills you, it kills you.A man must constantly exceed his level.”-Bruce Lee

April 30th

Ab circuit
Front plank x 30 sec
Side plank x 30 sec
sit ups x 20
Side plank, other side x 30 sec
Supermans x 20
rest x 60 sec
repeated

1 mile jog
50m sprints x 4
stretching

April 31st

side to side pull ups x 6
neutral pull up ladder counting down from 6
two dumbbell snatch 20lb 3x5
seesaw press 3x5 each side

weighted lunges x 8 each leg
weighted squats x 10
rest 60 seconds
repeat x 3

weighted bench dips 3 x 10
rest x 45 sec
repeat x 3

normal push ups x 10
wide push ups x 10
diamond push ups x 10

_________________
Seriously, if you always put limits on what you can do...It’ll spread into your work, into your morality,into your entire being.There are no limits.There are plateaus, but you must not stay there,you must go beyond them.If it kills you, it kills you.A man must constantly exceed his level.”-Bruce Lee