Glasswyvern's battle log

[glasswyvern]

I guess having a singular place where all my workouts are written down is good for keeping track of improvement.

Nov 25th strength workout was the following:

3 min warm up

15 pound weights, one in each hand if possible

Squats 25

Lunges 42

Bridges 20 for 5 sec each

Calf raises 3 sets of 10 each toes out, straight, in

Step ups 20 each

Leg extensions 15 with weight 10 w/o each

Chair lunges 18 each

Wide squats 25

Calf raises no weights 2 sets of 15 each toes out, straight, in, 1 extra set toes out

Resistance band work 20 each direction each leg

5 min stretching cool down

P.S. my legs feel like jello

[glasswyvern]

Sorry for multiple postings, it seems the app sent the posting even though it said it did not.

[glasswyvern]

Nov 26th

Ran 1.5 miles. 7:38 fastest mile. 35 degrees and wet snow. Lots of puddles to jump.

[glasswyvern]

Nov 29 team 4.5 miles and did the following strength workout.

Knee pushups 30

Situps 20

Jump chin ups 3

Wide pushups 10

Lying Leg raises 12

Pull up hang 10s, 5s

Knee diamond pushups 10

Side v ups 20 each

Neutral grip hangs 13s, 8s

Knee pushup 5 sec holds 8

Hanging knee curl ups 4 each L, Mid, R (shoulders hurt)

Back rows 15 lbs 15 reps

Chest press 15 lbs each 17 reps

Banana hold 20s x3

Superman hold 60s

Under bridge pushups 5

Plank as footrest 30s, 13s

Chest Flys 15 lbs 10 reps

[glasswyvern]

Nov 30 strength workout

15 pounds

Press up 10, 9

Upright row 10, 10

Seated bent over rows 20

Bent over triceps 8 each

Biceps curls 4

10 pounds

Side arm raises 10, 9

Front arm raises 15

Bicep curls 15

Overhead triceps 12, 10

Hammer curls 10, 8

Bent over triceps 15 each

Triceps dips 15, 15, 15

1 min plank

[glasswyvern]

I did a 3.2 mile run in 27min 18sec on tuesday or Wednesday and also did a legs workout that day. I neglected to write down the exercises. Today Dec 5 I did a shoulders and arms workout.

5 pounds

Arms out hold 10s a few times

Arms front hold 10s a few times

10 pounds

Biceps curls 10, 10

Overhead triceps 15

Hammer curls 12

Bent over triceps 15 each

15 pounds

Upright rows 12

Press 10, 8

20 pounds

Seated rows 9

Upright rows 5

Triceps dips 20, 20

[glasswyvern]

Ran to the grocery store the long way today, totalling 4.2 miles. Also got in a 20 minute strength workout that looked like this:

pushups 10

chit up 15 s hold, 5 count down

situps 35

wide pushups 10

pull up 10 s hold, 5 count down

lying leg raises 20

knee diamond pushups 15

neutral grip pull up 10 s hang, 10 count down

side v ups 20 each

elbows in pushups 2

knee elbows in pushups 8

bent over rows 15 w 15 pounds

twist situps 10 each

 

[glasswyvern]

Monday I climbed stairs for exercise and yesterday I decided to make a good cardio/legs workout out of stairs so I did a good hard hiit workout. 1m stair climbing, 30s rest. Every minute I was climbing about 7 flights (and going back down). Then I finished the legs workout with some work on my glutes. 14 sets of holding a bridge with 20 pounds for 30 seconds. then I did some planks.

[glasswyvern]

Today I actually had time to work out while my son napped (instead of cleaning or running errands or having a son who decided he doesn't need a nap even though he does) so I got in a nice (read hard) shoulders and arms workout. Since I did p90x a while ago, I took some basics of that shoulders and arms workout and put together my own. I was aiming for high weight low reps for building muscle mass because lately I've been aiming for 10-12 reps in my workouts and not feeling like I'm working hard enough.

 

upright now 8x20lbs

biceps curl 4x15lbs

triceps kickback 6x15lbs

 

standing overhead press 4x20lbs

hammer curl 12x10lbs

overhead triceps extension 8x10lbs

 

side raise 5x10lbs

reverse curl 5x10lbs

one arm bent over triceps extension 6x15lbs

 

front raise 10x10lbs

static arm curls 8eachx10lbs

triceps dips legs and arms on a chair 15

 

bent over row 9x20lbs

in n out biceps curls 8x10lbs

side tri rise 10 each

 

This set, I repeated my weakest exercise from each group

side raise 6x10lbs

reverse curl 7x10lbs

overhead triceps extension 10x10lbs

 

This set, I repeated my strongest exercise in each group, but made it harder.

front raise 5x15lbs each, alternating

hammer curls 1x15lbs, 8x10lbs

triceps dips one leg up with both hands and feet on chairs 16

[glasswyvern]

Yesterday I ran 1.3 miles at ten at night in 34 degree weather. Ran a mile in something like 7:30 but a lot of it was downhill so I don't want to count it really.

Worked out watching a movie today.

Pushups 10

Situps 20

Arms chair diamond pushups 10

Situps twist 10 each

Sitting bent over row 15 lbs 12

Wide pushups 10

Lying Leg raises 20

One arm Bent over row 15 lbs 15 each

Seated leg raises 15

Knee military pushups 10

Squats 10, 10, 15

Bridge hold 5s x20

Downward pushups 5, 5

Banana hold 30s X2

Plank hold 30s

[glasswyvern]

Ran 3.1 miles of sprints pushing Nikolas in the stroller tonight.

[glasswyvern]

I felt so sick tonight (i think i had low blood pressure) but I still did a little bit of hiit work. 8 sets of 1 min stair climbs. Then topped it off with some glute work, pushups, and Situps. Nothing fancy but it took up a bit more than 30 minutes. I didn't get my 10k steps in today though.

[glasswyvern]

Did a run in the snow Tuesday (by mistake but 2.5 miles is 2.5 miles) and 40 minutes of yoga yesterday. Also so far sticking to 2 servings of sweets is really keeping me on track food wise. I feel healthier and am not craving the sweets endlessly.

[glasswyvern]

I ran another 22 minutes today, in the 15 degree weather. It was cold, but I got to use my new running gear made for the cold. I wore 3 layers on the bottom and 3 on the top and gloves, a hat, and thick socks in my running shoes and I was actually too warm. I could have used a scarf or facemask though, because breathing through my nose to run, while preventing any asthma problems that I've had running in the cold in the past, was really hard and kept my speed down.

[glasswyvern]

Went for a 27 minute run today and also got in my last 10 minutes of yoga (actually I did 12). I ate half of a chocolate bear from christmas, and really it was too much all at once. I could have eaten far less and been satisfied. That puts me at completion for all of my goals for the week though, so tomorrow is kind of a free day for the week. I might do that 12 minute yoga workout again because it is a short sweet workout that stretches me out nicely.

[glasswyvern]

12 mins yoga yesterday with a plan to do a bunch of yoga this evening as soon as my son is in bed.