FamilyBeer's Battle Logs

[FamilyBeer]

Monday May 12, 2014

 

Cycle commute:

• to work: 25.03km, 1:06:18, 22.6kmh
• home: 3.99km, ~12min

Lower Body Workout:

• Squats: 12@95, 10@105, 8@115, 6@125, 12@105 - tough
• Leg press: 12@220 - tough, leg press machine, plate machine not available
• Deadlifts: 12@95, 10@105, 8@115, 6@125, 12@105 - tough, used guided rack
• Walking lunges: 12@25/side - still hard but getting easier, may move up soon
• Standing calf raises: 12@160, 10@180, 8@200, 6@220, 12@200 - add 20 next time
• Seated calf raises: 12@35/side - still tough
• Decline situps: 12@0 notches, 10@1, 8@2, 6@3, 12@1 - tough, couldn't finish last set w/out break
• Russian twist: 12@10, getting easier, watch to see if need to move up in weight

Notes:

• I moved up in weights on the squats (by 5lb) and I felt like I was sagging my back at times, I had to focus on form to ensure that I didn't ruin my back. Today, the next day, I'm fine at the moment but I will see if anything develops.
• I also moved up by 5lb in deadlifts but I think I handled them OK.

[FamilyBeer]

Tuesday May 13, 2014

 

Commute:

• needed to take the car in for repairs
• also cold and rainy
• didn't bike in

[FamilyBeer]

Wednesday May 14, 2014

 

Cycle commute:

• to work: 25.03km with 5 sets of intervals (couldn't hear HIIT timer app on phone due to traffic noise)
• to home: 22.05 km (headwind for 10km, yuck!)

Upper Body Workout:

• first item to note: Oooo, I'm going to be sore tomorrow!!!
• Bench press using barbells for the first time: 12@5/side, 10@15, 6@25 (couldn't do 8), 5@25 (couldn't do 6), 12@15 - next time, do 10/15/20/25/15
• Dumbbell flyes (using dumbbells for the first time): 12@20/side - do same next time, tough
• Shoulder press (using dumbbells for the first time): 12@15/side, 10@20, 8@25, 6@30, 12@20 - do same next time, tough
• Shoulder raises (using dumbbells for the first time): 12@10/side - tough, needed to rest part way, use same weight next time
• Rows (on cable machine, I'll keep doing this): 12@70, 10@80, 8@90, 6@100, 12@80
• Pulldowns (on cable machine, I'll keep doing this): 6@80, 6@70 - couldn't do 12@80, use same weight next time
• Triceps extensions (using curl bar): 12@35, 10@40, 8@45, 6@50, 12@40 - still tough
• Triceps extensions (using rope): 6@30, 6@25 - try 12@25 next time, then work up to 30 later
• Zottman curls: 12@10/side, 10@15, 8@20, 6@25, 12@15 - still tough
• Curl bar: 12@30 - still tough

Notes:

• will have to find a way to put phone up front on the bike rather than in a back pocket so I can hear the interval timer
• will try to convert machine workouts to free weight workouts, may do just one exercise at a time for each upper body night so I can determine the correct weight (weight on machine may not equal weight of free weights) and not spend too much time fussing around
• ended up converting first 4 routines to free weights which I'm happy with, the weights I chose were close to what I'll be able to work with next time
• tough workout but it was made easier because the Habs were always ahead of the Bruins and ended up winning the game, 3-1 and the series, 4-3

[FamilyBeer]

Thursday May 15, 2014

 

Cycle commute:

• to work: 10.5km, wet, cold, gusty headwinds, took a shorter route, not sure I needed to wear my hi viz jacket given the bright red colour of my legs during the ride
• back home: same 10.5km route, still wet but not so cold or windy

Notes:

• Wet and cold, 5C/41F, headwinds for much of the ride, gusting to 43kmh/27mph. Warmer this afternoon of 10C/50F with rain still but less wind. Forecast for up to 60mm/2.5in of rain between tonight and tomorrow night.
• Arms and shoulders a bit sore from last night but not seriously so, was sore-ish at about 10am to noon but less so afterwards, let's see what tomorrow has for me

[Guzzi]

 

• first item to note: Oooo, I'm going to be sore tomorrow!!!

 

Hahahaha! I love that this was the first thing on your list!

[FamilyBeer]

I don't often get too sore. I go to the gym by myself most of the time, sometimes, my youngest son will join me but he tends to stay to himself as well. It is a new-to-me gym so I don't know anyone there. Therefore, I don't have spotter and, being the chicken I am, I tend to use less weights than I might if I did have a spotter. Last night, however, my son asked me to spot for him and so I did. A few minutes later, he saw me using the same bench (way less weight) and he asked if I wanted him to spot for me. I said yes and I lifted as much as I could, knowing that he would be there to help if necessary, and so, the "ooo, I'm going to be sore tomorrow" comment came out of that.

[Guzzi]

It's that "hurts so good" feeling though, amiright?

[FamilyBeer]

It's that "hurts so good" feeling though, amiright?

 

It means that I put in a good effort and for that, I'm happy.

 

BTW, my boss just came back from a holiday in Scotland. The only two areas I overheard mentioned were Inverness and Skye: near you or further away?

[Guzzi]

Haha! Very near me, and I've just mentioned them in the Talking thread about 2 minutes ago, lol! Have you trolled through that one yet? It's called "I have an idea" Lots of fun!

[FamilyBeer]

Haha! Very near me, and I've just mentioned them in the Talking thread about 2 minutes ago, lol! Have you trolled through that one yet? It's called "I have an idea" Lots of fun!

 

I had a quick look for that thread but couldn't find it.

[FamilyBeer]

Friday May 16, 2014

 

Cycle commute:

• to work: 18km, cool (4C) but little wind, however, my body felt drained so it felt like a slow ride
• back home: 5km short route

Notes:

• feeling tired, will go to the gym tomorrow

[Guzzi]

Ah, here it is...

http://rebellion.nerdfitness.com/index.php?/topic/45848-i-have-an-idea/page-1#entry1036867

It's a good laugh if nothing else, and a little more flirting

[FamilyBeer]

Saturday May 17, 2014

 

Lower Body Workout:

• Squats: 12@25/side, 10@30, 8@35, 6@40, 12@30 - not too tough but don't move up just yet
• Leg press: 12@90/side - not so tough, add 25/side next time
• Deadlifts: 12@25/side, 10@30, 8@35, 6@40, 12@30 - not too tough but don't move up just yet, biggest problem is grip strength near the end
• Walking lunges: 12@25/side - still hard but getting easier, may move up soon
• Standing calf raises: 12@180, 10@200, 8@220, 6@240, 12@200 - good
• Seated calf raises: 12@35/side - still tough
• Decline situps: 12@0 notches, 10@1, 8@2, 6@3, 12@1 - tough, couldn't finish last set w/out break
• Russian twist: 12@10, getting easier, watch to see if need to move up in weight, keep it slow to keep the effort high

Notes:

• Last time, I felt like I was sagging my back at times during squats, this time, I felt I was doing them better
• Next workout would have been Monday except that in Canada, Monday is a holiday and the gym will be closed so I'm going to do intervals on my bike, I should do more of them anyway.
• Also, by shifting my workouts this coming week to Tuesday/Thursday/Saturday, my oldest son can join me, I'd like to get him into doing more fitness and I think he'll like doing weights, especially if he has someone to go with. I need to find some beginner workouts that he can do.

[FamilyBeer]

It's that "hurts so good" feeling though, amiright?

 

On the other hand, a sore back as a result of squats and deadlifts the day before is not as pleasant as the DOMS from an upper body workout. Maybe I should hire a trainer for one of each of my upper and lower body workouts to check my form.

[Guzzi]

I was once told that "It takes 300 reps to learn proper form, but 3000 reps to unlearn bad form once it's ingrained" so yeah, if you have that option open to you, I'd say go for it.

[Guest]

Agreed. I'm having the same problem with form, saw a suggestion on taking a video and posting on the form check part of the forum: link as an alternative. Maybe ask your son to video you and then show the trainer? Might be easier to spot what to do better from a view outside your body (if I am making sense). I find DOMS at the core the worse.

[FamilyBeer]

Tuesday May 20, 2014

 

Cycle commute:

• to work: 25 km
• home: 18km

Upper Body Workout:

• Barbell bench press: 12@10/side, 10@15, 8@20, 6@25, 12@15 - this time, I completed it all but will hold off on increasing weight for one more night
• Dumbbell flyes: 12@20/side - not tough enough this time, increase by 5 next time
• Incline dumbbell press: 12@15/side, 10@20, 8@25, 6@30, 12@20 - first time doing this, increase by 5 next time
• Shoulder raises: 12@10/side - hold off on increasing weight for one more night but move to the 12lb dumbbells when ready
• Cable rows: 12@70, 10@80, 8@90, 6@100, 12@80 - increase by 10 next time but hold Bas back at this weight
• Cable pulldowns: 12@80 - ok as is, not happy with form, not pulling bar to chest for all of the reps so I need to build strength and work on form before I add more weight, also, try wider grip
• Extensions: 12@35, 10@40, 8@45, 6@50, 12@40 - increase by 5 next time
• V-bar extensions: 12@40 - someone else was using the rope, used this instead, not as good a workout
• Zottman curls: 12@10/side, 10@15, 8@20, 6@25, 12@15 - early is easy, struggled with heaviest weight, don't increase just yet
• Curlbar: 12@30 - ok but don't increase just yet

Notes:

• had planned to do intervals this morning on the ride in but the app on my phone failed so I just rode in, I should ask for a bike computer for my birthday so that I can just use the clock for intervals
• I'm going to be a bit sore tomorrow because of the upper body workout but not as sore as after last time
• need to take a "before" photo for the record of my progress

[FamilyBeer]

Wednesday May 21, 2014

 

Cycle commute:

• to work: 10km
• home: 17km

Notes:

• didn't want to ride in because of shit to deal with at home before I could leave, wasn't happy and was planning of just bussing it in but talked myself into riding in, albeit, a shorter 10km route, feel better now that I've ridden in and had time to clear my head before arriving at work
• ride home was in nice warm, lightly breezy, weather, the sun was partly behind thin clouds so it was warm and bright but not intense, good ride home

[FamilyBeer]

I took a few selfies in the mirror this morning to use as the "before" images. My bit-of-a-spare-tire falls just below my belt area so I decided to take photos in the nude with the intent of cropping. However, even cropped so as to hide my twig and giggle berries but also, so you can still see what I call my spare tire, I still think it's a bit to risqué to post (I also don't want to start a flirting avalanche like Guzzi sees on her battle log, LOL).

 

I think I'll just try again tomorrow.

[Guzzi]

Wuss!

[FamilyBeer]

Wuss!

 

LOL, I'm undecided, I might change my mind.

[FamilyBeer]

Thursday May 22, 2014

 

Cycle commute:

• to work: 25km, 1:01:04, 24.5kmh - wooo, hoo, fastest time this year
• home: 5km, on the hook for making dinner tonight so had to take the short route home

Lower Body Workout:

• Squats: 12@25/side, 10@30, 8@35, 6@40, 12@30 - still leaning forward at times, don't move up until form is corrected
• Leg press: 12@115/side - tough but a good challenging weight
• Deadlift: 12@25/side, 10@30, 8@35, 6@40, 12@30 - add 5 next time but watch form
• Walking lunges: 12@25/side - ok as is
• Standing calf raises: 12@180, 10@200, 8@220, 6@240, 12@200 - good
• Seated calf raises: 12@35/side - good
• Decline situps: 12@notch 0, 10@1, 8@2, 6@3. 12@1 - kind of tough at the end
• Russian twists: 12@10 - still difficult

Notes:

• didn't feel like it was the best of workouts, may be a bit tired, must remember to take melatonin tonight
• took the dog for a walk, he loves the water despite the fact that the creek is still very cold, at one point, a couple and their dog were approaching us so I made him sit but that wasn't good enough for him, he walked over to a nearby mud puddle and lay down in it to cool off, later in the walk, I made him (didn't really have to push him at all) go for a dip in the creek to rinse the mud off, silly dog!!

[FamilyBeer]

Friday May 23, 2014

 

Cycle commute:

• to work: 0km
• home: 0km, and that's how it's going to be today

Notes:

• physically exhausted: got home late from the gym last night, then logged my workout here, then watched part of a concert on YouTube, then checked the clock (it was 11:30, late for me) and then had a poor sleep despite remembering to take my melatonin
• have a date with my son to go to the gym tonight but I think I'll just help him rather than participate

[Guest]

 

• took the dog for a walk, he loves the water despite the fact that the creek is still very cold, at one point, a couple and their dog were approaching us so I made him sit but that wasn't good enough for him, he walked over to a nearby mud puddle and lay down in it to cool off, later in the walk, I made him (didn't really have to push him at all) go for a dip in the creek to rinse the mud off, silly dog!!

 

 

That's so cute what breed is he?

[FamilyBeer]

That's so cute what breed is he?

 

English Black Lab + Border Collie (+ Husky? not sure about this)

 

I'll post a photo of him later today, I don't have any good ones with me.