tallpants

week 1 summary overall grade: F My lower back has been really tight for a week or two; so I focused on stretching this week. That said, I didn't stick to my running plans, I didn't stick to my meditation plans, and I quickly got off my drinking plans.

19 Apr 2015 . 4 mile bike ride to work bodyweight workout . warm up // #1 . 20 push ups . 40 bicycle crunches . 20 wide grip push ups . 40 scissor crunches . 15 knuckle push ups -- keeping elbows tight . 40 bicycle crunches . 10 diamond push ups* . 40 scissor crunches // #2 . bw squats - 3x20 (10 sec holds 10-15) . bw lunges - 3x20 // #3 . pull ups - 5-4-3-3 [less than anticipated, but focusing on getting back involved and keeping good form. Worth the sacrifice.] . leg lifts - 4x10 // #4 . step ups - 3x30 . 1 leg dips - 10-15-15 // #5 - shoulder cycle . lat raise - 3x8x8lbs . straight raise - 3x8x8lbs . bent delt raise - 3x8x8lbs

13 Apr 2015 Plank workout - 2 cycles . 1 min standard plank . 1 min raised plank on ab ball . 1 min decline plank on ab ball . 2x45 sec side planks . 10x10 sec quadropeds

Back for the next challenge. Ended up getting hurt during the second and--to be frank--lost motivation. Here we go. Working with a pretty similar challenge to what I started with because I ended up with a C and (I think) it was a good challenge. Main Quest: To excel at being a human. Tangibles: Physical components: Be able to do consecutive 100 push ups, 25 consecutive pull ups, and squat 1.5 times my body weight. Mental components: Meditate daily. Journal daily. Read daily... with purpose. Smart quests for this challenge Body weight workout 3 times a week; interval training or strong cardio 3x a weekMeditate 5 minutes a day Diet: cutting out bread at lunch. Life quest Keep myself to 2 drinks a night Monday through Thursday. I'll keep track of my progress in my daily battle log. Thanks all.

11 April 2015 Indoor ultimate tournament -- 2hrs of running

31 Mar 2015 5k run in 25 minutes plank routine - 2 cycles of . 1 min standard plank . 1 min decline plank (park bench) . 1 min raised plank (park bench) -- [not really challenging--ab ball is better] . 2x45 sec side planks (ea side) notes . run felt ok when I figured it would feel miserable. My right knee was giving me a lot of trouble afterwards; but I was able to massage/work on it last night and it's feeling a lot better. Love them rollers. . need to build interval workouts into my routine again. I'm enjoying working towards running longer distances again; but running intervals definitely did more for my endurance/power than running 5ks.

30 Mar 2015 Ultimate -- savage - 1.25 hours Bike 7 miles notes . bad eating has caught up to me again -- amazingly slow/sluggish during the first 45 minutes of Ultimate. I've also generally been feeling pretty low. I imagine diet factors in--along with mentality. . Great to get on a bike again.

29 Mar 2015 body weight workout . warm up // #1 . 20 push ups . 40 bicycle crunches . 20 wide push ups . 40 scissor crunches . 20* knuckle push ups . 40 bicycle crunches . 10 decline push ups . 40 scissor crunches // #2 . bw squats - 3x20 (15 conut hld on 11-15) . lunges - 3x20 // #3 . pull ups - 6-5-4-3 . leg lifts - 4x10 // #4 . step ups - 3x30 . 1 leg dips - 3x15 // #5 . push ups - 3x20 . 1 min planks - 3x . quadropeds - 3x10 // #6 . lat raise - 3x10x5lbs . straight raise - 3x10x5lbs . bent over delt row - 3x10x5lbs notes . start substituting work towards 1 leg squats in for 1 leg dips . really focused on using my back during pull ups. what a difference! I didn't realize how much I was using my arms. . workouts never felt great last week; but I got them done. .

27 Mar 2015 . 5k run . 2.5 mile bike ride notes . run felt terrible and clunky; but my mind adjusted quicker than in the last few runs. Progress is progress--no matter how slow or small.

26 Mar 2015 body weight workout . warm up // #1 . 20 push ups . 40 bicycle crunches . 20 wide grip push ups . 40 scissor crunches . 18 knuckle push ups . 40 bicycle crunches . 11* diamond push ups // #2 . bw squats - 3x20 (15 count hold btwn 11-15) . bw lunges - 3x20 // #3 . pull ups - 6-5-4-3* . leg lifts - 4x10 // #4 . step ups - 3x30 . 1 leg dips - 3x15 // #5 . push ups - 20-20-20* . chin ups - 3x5 . 3x(1 min planks) . quadropeds - 3x10 (15 count holds) // #6 . lat raise - 3x8x8lbs . straight raise - 3x8x8lbs . bent over delt rows - 3x8x8lbs notes . workouts are taking some time. I must be taking too many breaks. Need to watch my time. . want to add squat jumps . legs are feeling much stronger. sweet. .

25 Mar 2015 Running: 5K at an 8min/mile pace Biking: 3 miles notes . it's felt great to start running again. Some time to clear my mind. Some obstacles to help build up my fortitude. . want to amp up my speed on the 5k, but I'm trying to remind myself that (1) I'm breaking in new running shoes, (2) I'm working on a route that's very hilly, and (3) it's been long enough since I've run a 5k that I should just be happy to accomplish that. That said, I've got my goals in sight.

24 Mar 2015 Body weight workout . warm up // #1 . 20 push ups . 40 bicycle crunches . 20 wide grip push ups . 40 scissor crunches . 16* knuckle push ups . 40 bicycle crunches . 11* diamond push ups . 40 scissor crunches // #2 . bw squats - 3x20 (15 count hold 11-15) [legs burning from run] . bw lunges - 3x20 // #3 . pull ups - 6-5-4-3* . leg lifts - 4x10 // #4 . step ups - 3x30 . 1 leg dips - 3x15 (ea leg) // #5 . push ups - 3x20 . chin ups - 5-5-5* . 1 min planks - 3x . quadropeds - 3x10 (15 count holds) Notes . I was exhausted at the end of this workout. Not exactly sure why though: I was able to do this just fine on Sunday and even added in bicep curls at the end. I've got to figure it has something to do with not taking an extra rest day for the last week and a half. . still brainstorming ways to mix up my routine. Need to figure out some things for the push up portion of the workout. I could switch to pull up holds on the pull ups portion. Can add in squat jumps to the legs and 1 leg straight leg deadlifts. I also want to start building up my 1 leg squat strength... which is going to take some time!

23 Mar 2015 Running . 3.2 mile run Plank workout 2 cycles . 1 min standard plank . 1 min raised plank on ab ball . 1 min decline plank on ab ball . 30 sec side plank (ea arm) notes . new running shoes. Felt surprisingly comfortable despite needing to use non-factory insoles . felt fresh on run. Can pick up the pace. Reminds me I need to get back to my interval workouts!

22 Mar 2015 body weight workout at the park . warm up // #1 . 20 push ups . 40 bicycle crunches . 20 wide grip push ups . 40 scissor crunches . 16 knuckle push ups (moving up) . 40 bicycle crunches . 15 dips (sitting dips, need to find some dip bars because) . 40 scissor crunches // #2 . bw squats - 3x20 (15 count hold on 11-15) . bw lunges - 3x20 // #3 . pull ups - 6-5-4-3 (no negatives!) . leg lifts - 4x10 // #4 . step ups - 3x30 . 1 leg dips - 3x15 ea leg // #5 . push ups - 3x20 . chin ups - 3x5 . 1 minute planks - 3 sets . quadropeds - 3x10 (15 counts) // #6 . curls - 10-10-10 - 20lbs notes . my body is starting to get used to some of the exercises in my routine. I need to figure out ways to change things up a bit. I'd like to hit the boso ball for squats and start adding weights to my lunges and squats. Also want to start adding in dumb bell training at the end of my workouts to fatigue certain muscle groups. Any advice on alternatives/challenges to this routine would be greatly appreciated.

18 Mar 2015 Body weight workout . warm up // #1 . 20 push ups . 40 bicycle crunches . 20 wide push ups . 40 scissor crunches . 15 knuckle push ups . 40 bicycle crunches . 10* diamond push ups . 40 scissor crunches // #2 . bw squats - 3x20 (15 count hold on 11-15) . walking lunges - 3x20 // #3 . pull ups - 6-5-4*-3* [getting there] . leg lifts - 3x10 // #4 . bw squats - 3x20 [want to move to boso ball soon, but form not there] . 1 leg dips - 3x15 ea leg // #5 . push ups - 2x20 . chin ups - 5 - 5* . 1 min plank . quadropeds 10x15 count holds Notes . need to start adding more to my legs. I'm getting the form down, but need to realize that body weight workouts don't build unless you're adding reps or holds. . I'm approaching this week as a get back in shape week. It's annoying to look back at where I was and compare it to where I am now; but it's also a helpful reminder as to why I need to keep working out. That, and how good it feels to get back in the gym. . other habits to lock down: sleep! Need to regulate my schedule better-- goal of waking up at 6:00 am every day.