Aufwuchs' Exercise Log

Friday, 30 Jan 2009

7 rounds of
10 m walking lunges + 10 m bear crawl
rest 1 min after each round.

Rest 5 min (total)

Baby Bear Variant
For 10 min on the minute every minute do
3 dead lift + 3 hang power clean + 3 squat thrusts
use 25 lb dumbbells

Notes.
1. For the record, a full Bear uses weights equal to or greater than 40% of the lifter's body weight and requires a full 20 min of effort with 5 reps of each lift per minute.

Walk 2 miles on 0.3 mile track.

Laps 1 & 6 use for warm up and cool down, respectively, of body weight exercises

Laps 2 & 4 do 3 diamond close grip push ups + 10 squat jumps + 7 body weight rows

Laps 3 & 5 do 5 standard push ups + 10 sideways jumps + 7 body weight rows

Notes.
1. Sunday exercise is hard to program because Monday's are for strength training -- so efforts will be maximal tomorrow.
2. First time for diamond grip push up. Three were all I could do. Good thing I do not exercise for ego enlargement.
3. Failed at one arm rows. I will have to practice a one-armed negative move.

Strength Training

Dead Lift 1 X 3 @ 220 lb. (Stopped at third lift; intended 1 X 15)

Hack Squat 3 x 15 @ 135 lb

Dumbbell curls 3 X 15 @ 30 lb

Leg Press 3 X 20 @ 320 lb

Calf Press 1 x 50 @ 310 lb

Dumbbell bench press 2 X 10 + 1 X 8 @ 50 lb

French Press 3 X 15 @ 30 lb

Rowing 3 X 15 @ 110 lb

Side Leg Lifts 1 X 5 for straight leg with and without toe pointed and knee bent with upper half of move and lower half of move done separately. Done at body weight.

Plank 1 X 60 sec

Superman holds 2 X 15 sec with 15 sec rest between

Notes.
1. Strength training is with a trainer. I work out at a YMCA and the Y subsidizes the trainers so the price is cheap. Well worth it: I got started properly in an exercise program and we do a wide variety of exercises from body weight to those using weight machines.
2. Problem with a back muscle. Twinge in back on third lift. Now that I am home, back is stiffening up. This means a two month rest from dead lifts and easing into them when I do start again.

[whmaine]

Mostly looking pretty good, although a 2 month layoff seems kinda steep just because you tried pulling too much weight. Why not recover over the next few days, and when you feel good, do your DL's with a lot less weight? At least DO them...

Originally Posted by whmaine

Mostly looking pretty good, although a 2 month layoff seems kinda steep just because you tried pulling too much weight.

Thanks for the concern WhyMaine; however, three weeks prior to joining BWC, I had a twinge in the same spot while rowing on the C2 indoor rowing machine and I laid off from dead lifts for two weeks. I certainly agree that I probably tried to do too much weight. I did my usual warm up then tested the back with dead lifts at bar only 1 X3, 95 lb 1 X 3 and 135 lb 1X 3 before going to the 220 lb effort (week 1 of the periodicity cycle). I feel that I need to rest this muscle(s) for a while to be sure that it is healed. But I wont neglect the posterior chain in the mean time and I certainly will not begin lifting at 220 lb in April. By-the-way I am also using the elliptical machine for intervals to further give my back a rest.

Best wishes,
Aufwuchs

[whmaine]

sounds good, then. The whole story makes more sense of it for me. Take care!

(3 Feb is a rest day)

Strength Training

Lat pulls 3 X 12 @ 120 lb

Dumbbell Bench Press 3 x 10 @ 50 lb

French Press 3 x 15 @ 30 lb

Hack Squat 3 x 15 @ 135 lb

Decline Hip Lift (?) 2 rounds of 30 sec static hold per leg, 30 sec rest at end of round

Knee Unders 3 X 7 each leg

Notes.
1. No back squat because of slightly stiff back from Monday.

2. Decline hip lift has one leg perpendicular in air, other pushing up from a 12 inch height such that your body is elevated and straight from the shoulders downward.

Interval Training

Elliptical Machine (set to Level 1; forgot to shift higher after warm up)

warm up 5 min.

Using all-out effort,

work 60 sec : rest 60 sec

work 60 sec : rest 50 sec

work 60 sec : rest 40 sec

work 60 sec : rest 30 sec

cool down 5 min

Notes
1. Total calories expended during 4 work:rest cycles = 100. After some thought I believe recording the total amount of calories expended during the work:rest cycles of a timed exercise offers the best way to measure progress.
2. Wanted to do 2 rounds, but I have not used the elliptical machines in 6 months (I prefer rowing), so my legs are not completely ready for a more vigorous set of intervals.
3. Moved at a pace of 3.5 +/- 0.2 mph during rest and 13.5 to 15 mph during work interval

[whmaine]

compare that 100 calories over 7 minutes with the 300-500 people burn in an HOUR of Long Slow work. And, you're gonna be burning calories after you stop, probably for a lot of the day, and they're just gonna go right back to normal. Good job!

Strength and Endurance

5 Rounds of 20 m Walking Lunges (@ bodyweight) + 20 m Farmer's Carry with 50 lb dumbbell/hand; rest 1 min between rounds

rest a total of 5 minutes

Tabata Interval (20 sec work: 10 sec rest) Standing Press with 15 lb dumbbells. Total reps = 81; Least reps in an interval = 12 (Could not complete as required, see Note 3)

Superman Holds 3 X (20 sec hold : 20 sec rest)

Notes
1. Tough day, though it does not seem like it from the short list of exercises.
2. Farmer's Carry is, in my opinion, one of the old forgotten exercises that is simple to do and strengthens a wide range of muscles from core to grip.
3. First attempt at a Tabata interval with weight. Even with 15 lb dumbbells I fatigued too fast and could not finish as prescribed. After 3 cycles I had to rest 4 min, then was able to complete 2 cycles. A rest of 2 min followed and I resumed with 1 cylce. I had to stop because I could no longer lift my arms, literally.
4. I had planned a few push ups in circuit with the Superman Holds, but my shoulders were too tired after Tabata intervals