Aufwuchs' Exercise Log

(6 & 7 Feb 2010 Rest Days)

Warm up with
3 rounds of (10/leg mountain climbers + 5 squat + 10 jumping jacks + 3 incline push ups)
then
2 rounds of (3 Romanian dead lift + 3 bent-over rows + 3 hang cleans + 3 shoulder press + 3/leg lunges w/bar in rack position) @ bar only
then
10 shoulder press @ 55 lb

Strength Training

Max Effort Shoulder Press
1 X 5 @ 85, 95 & 100 lb
1 X 3 @ 105, 110 & 115 lb

Lat Pull 3 X 3 @ 180 lb

Circuit: Do 3 rounds of
45 sec Hopscotch +
5 Bent-Over Rows @ 45 lb dumbbells (both arms simultaneously)
No rest between rounds.

Circuit: Do 3 rounds of
45 sec Elbow Plank +
20 Bridges @ 45 lb dumbbell on stomach

Cool down with
1 mile walk and some arm and shoulder stretching

Notes
Lunges were canceled because of the tiredness in my legs on Friday and stiffness when I sat too long on Saturday and Sunday. I "relaxed" with hopscotch.

(9 Feb 2010 Rest Day)

Warm up with
3 rounds of (10/leg mountain climbers + 5 squat + 10 jumping jacks + 3 incline push ups)
then
1 round of (5 Romanian dead lift + 5 bent-over rows + 5 hang cleans + 5 shoulder press) @ bar only

Strength Training

Hang Clean 1 X 3 @ 85, 100 & 110 lb

Zercher Squats
1 X 7 @ 65 lb (warm up)
1 X 5 @ 95, 115, 125, 135 & 145 lb

Swiss Ball Knee Curls
Two Leg Knee Curl 1 x 5
One Leg Knee Curl 1 X 5/leg

Ab Roller(version with one for each hand) 3-3-5

Circuit: Do 3 rounds of
5 Push Ups +
10 Bridges @ 75 lb dumbbell on stomach
No rest between rounds

Cool down with
5 min cycling on AirDyne
then
1 mile walk

Notes
1. I intended to do a 105 lb loading with the Zercher squats, but I was talking and didn't check the weights I had grabbed and added to the bar.

2. Two leg Swiss Ball knee curl is pretty easy nowadays; One leg version is very challenging. I had an ab burn when I got up to find the Ab Rollers. I should try sets of three to build up my agility and strength.

3. Shoulders and arms felt tired, so I kept the push ups to only 5.

Interval Rows on C2

damper = 10

Warm up with
3 rounds of (10/leg mountain climbers + 5 squat + 10 jumping jacks)
then
1 km row at a moderate pace

Intervals

Every minute on the minute for 10 min row hard for 20 sec and row at a moderate pace (500 m split < 2:45 min) for 40 sec.
Record distance rowed.

Rest 5 min

3 X (1 min work : 1 min rest)
Record distance rowed. Compare 23 Jan 2010

Cool down with
10 min on AirDyne, cycling at a moderate pace
then
20 hang clean shoulder press

Results
10 min (20:40) = 2386 m
(1 min : 1 min) = 274 m, 286 m , 266 m.

Notes
(1 min : 1 min) within range of 23 Jan rows

No direct comparison for 10 min (20:40).

I am adding this entry on 13 Feb 2010. My lower back became stiff when I sat a while on Thursday night (11 Feb), after rowing. I woke up with a stiff and sore back on Friday. The problems are abating quickly and I learned something: If Wednesday's exercises included a good deal of stress on my back, do not row on Thursday for interval training; use the AirDyne.

(13 Feb I took a 3-mile walk; 12 & 14 Feb 2010 Rest Days)

Warm up with
3 rounds of (10/leg mountain climbers + 5 squat + 10 jumping jacks)
then
1 round of (5 Romanian dead lift + 5 bent-over rows + 5 hang cleans + 5 shoulder press) @ bar only
then
7 shoulder press @ 55 lb

Strength Training

Max Effort Shoulder Press 1 X 3 @ 95, 100, 105, 110, 115 & 120 lb

Circuit: Do 3 rounds of
45 sec Hopscotch +
7 Bent-Over Rows @ 45 lb dumbbells
No rest between rounds. This is not a one-arm exercise: both arms work simultaneously.

Swiss Ball Knee Curls
Two Leg Knee Curl 1 x 2
One Leg Knee Curl 2 X 2/leg

Ab Roller(version with one roller for each hand) 3 X 5

Cool down with
20 Bridges @ body weight
then
10 min on AirDyne
then
1 mile walk

Notes
1. Back is no longer tight or sore.
2. New 3 RM for Shoulder Press @ 120 lb.

(16 Feb 2010 Rest Day)

Warm up with
3 rounds of (10/leg mountain climbers + 5 squat + 10 jumping jacks)
then
2 rounds of (3 Romanian dead lift + 3 hang power clean + 3 shoulder press + lunge w/bar @ rack position) @ bar
then
7 Zerscher squat @ 55 lb

Strength Training

Zerscher Squats 1 X 5 @ 135, 145, 155, 165, 175 lb

Lat Pull 3 X 3 @ 190 lb

Swiss Ball Single Leg Knee Curl 2 X 2/leg

Practice Push Up Circuit on Med Ball (see note 2)

Vertical Row 3 X 5 @ 85 lb

Bridges 3 X 20 @ 30 lb dumbbell on stomach

Cool down with
5 min on AirDyne
then
1 mile walk

Notes
1. Near a 5 RM for the Zerscher squat.

2. I must admit to reading the TMuscle web site. Though I am not interested in body building or a large mass of muscle (and more importantly my wife likes the lean angular look), this web site does have some good exercise advice. The push up circuit is from an article on triceps. It was
designed by Nick Tumminello, a strength coach. If you are interested in trying this, the article has a video of the exercise. Briefly, the push up circuit is
(a) Push up followed by plank hold using the arm on the ball for support;
(b) Plyometric exercise in which the hand on the ball is changed in mid air after the push off from the ground;
(c) Close-grip push up with both hands on the ball;
(d) Plyometric exercise where both hands land on the ball when pushing off the ground.
Very difficult. I could do only one set of one rep of each movement. I will have to practice the moves separately and in combinations before attempting the full circuit.

Intervals on AirDyne

Warm up with
5 min cycling on AirDyne

Intervals
6 X (20 sec work : 10 sec rest)

Cool down with
10 min cycling on AirDyne
then
2 mile walk

20 Feb 2010 Exercise

(19 Feb 2010 Rest Day)

Warm up with
3 rounds of (10/leg mountain climbers + 5 squat + 10 jumping jacks + 5 incline push ups)
then
2 rounds of (3 Romanian dead lift + 3 bent-over row + 3 hang power clean + 3 shoulder press) @ bar
then
10 dead lift @ bar

Strength Training

Dead Lift
1 X 7 @ 135 lb
1 X 5 @ 225 lb
5 X 1 @ 275 lb
Rest 2 min between sets

Practice Elements of Med Ball Push Up Circuit (see note 1)
3 X 3 Plyometric push on and off ball
3 X 2 Close grip push up

Circuit: 3 rounds of
7 Hang Clean @ 40 lb dumbbells +
10 m Waiter's Carry Right Side @ 40 lb dumbbell +
10 m Waiter's Carry Left Side @ 40 lb dumbbell
Rest 30 sec between rounds

Cool down with
10 min on AirDyne
then
3 X (10 Swiss ball roll out + 10 Bridges @ body weight)
then
1.33 mile walk.

Notes
1. See 17 Feb 2010 for description of med ball push up circuit. Not going for exhaustion -- just looking to keep good form and build coordination.

2. Swiss ball roll out worked surprisingly well as cool down exercise. Nice stretch of the shoulders and back. This was also a welcome sign of progress: when I started to work out (pre-BWC membership) this was part of my progression to be able to do the Ab wheel. The SBRO were not a cool down exercise in summer of 2007!

[EvilOne]

Good stuff here man

Thank you EvilOne.

I am trying to pick up the pace and go back to 4 work outs a week now that the peculiar problem with my back has gone away. I am trying new exercises and working harder on my weaknesses (plyometric exercises involving push ups for example) this year.

(21 Feb 2010 Rest Day)

Warm up with
3 rounds of (10/leg mountain climbers + 5 squat + 10 jumping jacks + 5 incline push ups)
then
one round of (5 Romanian dead lift + 5 bent-over rows + 5 hang cleans + 5 shoulder press)
then
3 shoulder press @ 55

Strength Training

Max Effort Shoulder Press
1 X 3 @ 100, 105 & 110 lb
1 x 1 @ 115, 120 & <* 125 lb *> <* New PR and 1 RM *>

Circuit: Do 4 rounds of
45 sec Hopscotch +
5 Bent-Over Rows @ 45 lb dumbbells
No rest between rounds. Both arms are worked simultaneously when doing the Bent-Over Rows.

Swiss Ball Knee Curls
Two Leg Knee Curl 1 x 2
One Leg Knee Curl 2 X 2/leg

Ab Wheel Roll Outs (version with one roller for each hand) 3 X 6

Cool down with
2 X [10 superman (5 sec hold) + elbow plank (20 sec hold) + 5/side bird dog (5 sec hold)]
then
10 min on AirDyne
then
0.33 mile walk

Notes

A very good day:
1. New Pr and 1 RM for sholder press at 125 lb.
2. Increased the circuit by one round.
3. Increased the reps within sets of the Ab Wheel exercise.