MattSkywalker Posted February 20, 2018 Report Share Posted February 20, 2018 So... ...the thread to log this Padawan's workouts and progress toward the long-term fitness goals (along with weekly program changes). Long-term fitness goals 1. Be lighter (get down from 205 lbs to 180lbs | 93 kg to 82 kg) | STATUS: 87 kg 2. Be leaner (cut that gross belly) | STATUS: still there, but smaller 3. Be stronger (especially in the arms and chest) | STATUS: improvement, but going for more 4. Gain more sleep (at least 7 and half hours on average) | STATUS: still under 6.5 hrs per night on avg 5. Gain deeper endurance (come to a point where I can do a full chin-up in a row and run a half-marathon) | STATUS: still half chin-ups only; but ran a half-marathon (2:07) Typical workout week Sun: long run (over 10k) + strength training Mon: strength training + walking 6000+ steps Tue: active recovery day (walking 6000+ steps) Wed: HIIT/fartlek/hill running + walking Thu: strength training + walking 6000+ steps Fri: tempo run + walking (before sundown) Sat: 24-hours rest day (from sundown Fri to sundown Sat) + walking 6000+ steps after sundown Will post the first workout battle log soon. When I reach the long-term fitness goals, I will become a Jedi Knight, with a seat in the Jedi Council as a bonus (I won't complain about not being granted the rank of a Jedi Master like silly Anakin did). 1 Quote Level 4 Padawan STR 4.75 | DEX 5 | STA 8.5 | CON 4.25 | WIS 4.25 | CHA 2.75 Challenge #1, #2, #3, #4, #5 , #6, #7 | Battle Log | Epic Quests | STRAVA Profile ! Join the Rebellion (NF Club) On Strava ! >>> On 8/11/2017 started Walking to Mordor, threw the Ring into Mount Doom on 26/5/2019 and now heading back to Hobbiton >>> 'We all long for Eden, and we are constantly glimpsing it: our whole nature is still soaked with the sense of exile.' - J. R. R. Tolkien Link to comment
MattSkywalker Posted February 20, 2018 Author Report Share Posted February 20, 2018 Today was the 8000+ steps of walking + strength training day. Walked nice in the snow for some 45 mins in the afternoon, listening to an audiobook; had 10853 steps at the end of the day. Did the strength training in the evening. Warm-up + bodyweight exercises: Several dozens of jumping jacks 2x10 pushups 2x10 squats 10x10 sec bridges 5x30 sec side planks (right) 5x30 sec side planks (left) 5x30 regular planks 2x10 supermans (of which 1x10 were alternating ones aka swimmers) 2x10 frog crunches Dumbbell lifting (6kg x2): 3x10 flat chest fly 3x20 bench presses 2x20 twisting biceps curls 1x20 alternating biceps curls 2x20 preacher biceps curls 2x10 tricep extensions (right hand) 2x10 tricep extensions (left hand) 2x10 bent over rows (right hand) 2x10 bent over rows (left hand) 5x5 lateral raises 3x10 squats 3x5 lunges (right leg) 3x5 lunges (left leg) 3x5 side lunges (right leg) 3x5 side lunges (left leg) Finishing up: 5x1 negative pull-ups 3x5 chin-ups Workout duration: est. 90 mins Reps in total: 515 Sets in total: 59 This inexperienced strength-training Padawan was unpleasantly surprised by the difficulty of some exercises. Those 30 sec planks were pretty hard. Biceps curls were hard as hell this time - last time, I managed to do 3x20 for each of the listed biceps curl exercises; I don't know if the planks sucked out the stamina from the arms or if 6-hour sleep was to blame (last time I had 8 hours). Squats were also pretty demanding on the legs, and lunges felt damn hard as usual on the hamstrings and quadriceps. Side lunges were nice - felt the knees strengthening. Also, lateral raises were slightly easier than usual. Triceps extensions felt unusually great after those damn biceps curls. Unassisted pull-up was impossible again, so I did 5 sets of 1 negative which were still hard as hell. Still a long journey ahead to that first unassisted pull-up. Quote Level 4 Padawan STR 4.75 | DEX 5 | STA 8.5 | CON 4.25 | WIS 4.25 | CHA 2.75 Challenge #1, #2, #3, #4, #5 , #6, #7 | Battle Log | Epic Quests | STRAVA Profile ! Join the Rebellion (NF Club) On Strava ! >>> On 8/11/2017 started Walking to Mordor, threw the Ring into Mount Doom on 26/5/2019 and now heading back to Hobbiton >>> 'We all long for Eden, and we are constantly glimpsing it: our whole nature is still soaked with the sense of exile.' - J. R. R. Tolkien Link to comment
MattSkywalker Posted February 22, 2018 Author Report Share Posted February 22, 2018 Today was again a strength-training day, but much easier than the last one, though the exercises for the back, glutes and triceps were more emphasized than in the last one. Warm-up + bodyweight exercises: 100 jumping jacks 500 steps of alternating brisk walks and easy runs - 1x10 dips 1x10 squats 1x10 pushups 10x30 sec bridges 2x30 sec side planks (right) 2x30 sec side planks (left) 2x30 regular planks 4x10 supermans 1x20 swimmers 2x10 frog crunches Dumbbell lifting (6kg x2): 1x10 flat chest fly 1x20 bench presses 1x10 twisting biceps curls 1x10 alternating biceps curls 1x10 preacher biceps curls 2x10 tricep extensions (right hand) 2x10 tricep extensions (left hand) 2x10 tricep hammer extensions (right hand) 2x10 tricep hammer extensions (left hand) 2x10 bent over rows (right hand) 2x10 bent over rows (left hand) 1x5 lateral raises Finishing up: 1x5 chin-ups Workout duration: est. 40 mins Reps in total: 316 Sets in total: 29 Initially planned to do a harder workout (only skipping the legwork because of tomorrow's tempo run), but my arm and back muscles are so sore two days after that it was not feasible. I failed miserably even in the negative pull-up. Biceps and upper back pain throbbed like... Oh, and I'm gonna have to find more back exercises. I feel its hunger for more workout. AND... I'm gonna tweak my weekly workout cycle to fit running and strength training. I still can't figure it out quite yet. Quote Level 4 Padawan STR 4.75 | DEX 5 | STA 8.5 | CON 4.25 | WIS 4.25 | CHA 2.75 Challenge #1, #2, #3, #4, #5 , #6, #7 | Battle Log | Epic Quests | STRAVA Profile ! Join the Rebellion (NF Club) On Strava ! >>> On 8/11/2017 started Walking to Mordor, threw the Ring into Mount Doom on 26/5/2019 and now heading back to Hobbiton >>> 'We all long for Eden, and we are constantly glimpsing it: our whole nature is still soaked with the sense of exile.' - J. R. R. Tolkien Link to comment
MattSkywalker Posted February 22, 2018 Author Report Share Posted February 22, 2018 Added a sleigh-pulling (my 4yo son) and snow cleaning workouts to this. Thought it would be too taxing after all the strength workouts but actually felt quite great. My body seemed more stable and firm than before. Quote Level 4 Padawan STR 4.75 | DEX 5 | STA 8.5 | CON 4.25 | WIS 4.25 | CHA 2.75 Challenge #1, #2, #3, #4, #5 , #6, #7 | Battle Log | Epic Quests | STRAVA Profile ! Join the Rebellion (NF Club) On Strava ! >>> On 8/11/2017 started Walking to Mordor, threw the Ring into Mount Doom on 26/5/2019 and now heading back to Hobbiton >>> 'We all long for Eden, and we are constantly glimpsing it: our whole nature is still soaked with the sense of exile.' - J. R. R. Tolkien Link to comment
MattSkywalker Posted February 27, 2018 Author Report Share Posted February 27, 2018 My runs got quite sidetracked by crazy weather (heavy snow + below zero temps + winds). Outside, I just walked daily, cleaned the snow and did a short easy run once. But I did some additional strength workouts to compensate. For the latest one, I upped my dumbbells to 8kg each. Here's the log from yesterday's workout: Warm-up: 100x Jumping Jacks 10x Burpees Bodyweight training: 10x Chair Dips 10x Bodyweight Squats 10x Pushups 5x30 sec right side planks 5x30 sec left side planks 5x60 sec regular planks 20x swimmers 20x supermans 5x60 sec weighted (16kg) bridges Dumbbell training (2x8kg): 5x5 flat chest flys 4x15 chest presses 1x10 double straight-arm pullovers (with horizontal dumbells) 4x5 bicep curls with a twist 3x10 alternating bicep curls with a twist 4x5 bicep curls without a twist 4x5 tricep extension (right hand) 5x5 tricep extension (left hand) 4x5 tricep hammer extensions (right hand) 2x5 tricep hammer extensions (left hand) 4x5 bent over rows (right hand) 5x5 bent over rows (left hand) 3x3 lateral raises 5x5 dumbbell lunges (right leg) 5x5 dumbbell lunges (left leg) 5x5 dumbbell squats 3x5 side lunges (right leg) 3x5 side lunges (left leg) Finishing up: 3x1 negative pullups 2x5 chinups Workout duration: est. 90 minsReps: 502Sets: 83 Planks felt much better this time. I actually got enough courage to do five 1 min ones, for the first time. I upped my dumbbells from 6 kg to 8 kg each, and I gotta admit it was much harder than I expected. But this is what I wanted - transition to less but harder reps for more strength gain. It was at times an excruciating workout, but, surprisingly, I don't feel so sore today. It seems the conditioning of this Padawan is improving. Quote Level 4 Padawan STR 4.75 | DEX 5 | STA 8.5 | CON 4.25 | WIS 4.25 | CHA 2.75 Challenge #1, #2, #3, #4, #5 , #6, #7 | Battle Log | Epic Quests | STRAVA Profile ! Join the Rebellion (NF Club) On Strava ! >>> On 8/11/2017 started Walking to Mordor, threw the Ring into Mount Doom on 26/5/2019 and now heading back to Hobbiton >>> 'We all long for Eden, and we are constantly glimpsing it: our whole nature is still soaked with the sense of exile.' - J. R. R. Tolkien Link to comment
MattSkywalker Posted February 28, 2018 Author Report Share Posted February 28, 2018 I so miss running, that today I was ready to go out and run in -8 C, but roads were not cleaned due to snow being frozen (which is too much even for the snowploughs), so instead of running, I went to the gym in the school I work in. It doesn’t have a treadmill, only the elliptical (which I hate), so I did 30 min of speedwork there, and then proceeded to strength training. Aaand… This was officially my first encounter with barbells and machines. As you see, I was pleasantly surprised that I could lift those, and the end of the workout surprised me most. Warm-up + cardio: several dozens of Jumping Jacks The Mattock Dynamic Warm-Up Routine est. 1500 steps of walking 10 wall pushups 30 min speed training on elliptical Bodyweight training: 2x30 sec right side planks 2x30 sec left side planks 1x60 sec regular planks 40x swimmers 20x supermans 5x60 sec weighted (17,5kg) bridges Lifting: est. 2 min of farmer walk (2 x 17,5 kg) 5x5 wide-grip lat pulldowns (20 kg) 1x5 dumbbell squats (2 x 12,5 kg) 5x5 barbell bench presses (50 kg) 5x5 rack squats (25 kg) 5x5 rack overhead presses (25 kg) 5x5 barbell deadlifts (50 kg) Finishing up: 3x3 kipped pull-ups 5x5 kipped chin-ups Workout duration: est. 90 minReps: 240 (not including warmup & cardio)Sets: 47 (not including warmup & cardio) I dreaded deadlifts, but it actually felt pretty nice. My back hungry for a workout felt grateful. And yes, I actually managed to do 3 kipped pull-ups! Since I could do only negatives before, this made me sooo happy. Quote Level 4 Padawan STR 4.75 | DEX 5 | STA 8.5 | CON 4.25 | WIS 4.25 | CHA 2.75 Challenge #1, #2, #3, #4, #5 , #6, #7 | Battle Log | Epic Quests | STRAVA Profile ! Join the Rebellion (NF Club) On Strava ! >>> On 8/11/2017 started Walking to Mordor, threw the Ring into Mount Doom on 26/5/2019 and now heading back to Hobbiton >>> 'We all long for Eden, and we are constantly glimpsing it: our whole nature is still soaked with the sense of exile.' - J. R. R. Tolkien Link to comment
MattSkywalker Posted March 14, 2018 Author Report Share Posted March 14, 2018 It seems I don't have time to post here, I hardly manage to post on the 4WC thread. :/ But the training is going well. I think I'll be increasing the dumbbells to 10 kg soon. Quote Level 4 Padawan STR 4.75 | DEX 5 | STA 8.5 | CON 4.25 | WIS 4.25 | CHA 2.75 Challenge #1, #2, #3, #4, #5 , #6, #7 | Battle Log | Epic Quests | STRAVA Profile ! Join the Rebellion (NF Club) On Strava ! >>> On 8/11/2017 started Walking to Mordor, threw the Ring into Mount Doom on 26/5/2019 and now heading back to Hobbiton >>> 'We all long for Eden, and we are constantly glimpsing it: our whole nature is still soaked with the sense of exile.' - J. R. R. Tolkien Link to comment
MattSkywalker Posted March 15, 2018 Author Report Share Posted March 15, 2018 Did the standard middle-duration strength training today. Warm-up & bodyweight training A few dozens of jumping jacks 10 pushups 10 bodyweight squats 5x30sec right side planks 5x30sec left side planks 3x1min regular planks 20x swimmers 5x30sec supermans 3x1min weighted (16kg) bridges Dumbbell (2x8kg) lifting 3x10 flat chest flys 4x15 chest presses 3x10 biceps curls 3x10 biceps curls with a twist 3x10 alternating biceps curls with a twist 2x20 bent over rows (right hand) 2x20 bent over rows (left hand) 2x20 triceps hammer extensions 4x10 lunges (2 sets on each leg) 5x30sec calf raises 3x20 calf raises 3x10 squats Finishing up 2x5 pull-ups 3x7 chin-ups Workout duration: ~60 minReps: 496Sets: 46 Yup, I can now do 5 pull-ups in a row. But I also have a tennis elbow for a week now. :/ Didn't run since Sunday long run (15k), planning to have a tempo run tomorrow. I'm kind of chilling this week before the next 4WC starts. Quote Level 4 Padawan STR 4.75 | DEX 5 | STA 8.5 | CON 4.25 | WIS 4.25 | CHA 2.75 Challenge #1, #2, #3, #4, #5 , #6, #7 | Battle Log | Epic Quests | STRAVA Profile ! Join the Rebellion (NF Club) On Strava ! >>> On 8/11/2017 started Walking to Mordor, threw the Ring into Mount Doom on 26/5/2019 and now heading back to Hobbiton >>> 'We all long for Eden, and we are constantly glimpsing it: our whole nature is still soaked with the sense of exile.' - J. R. R. Tolkien Link to comment
MattSkywalker Posted March 21, 2018 Author Report Share Posted March 21, 2018 Had sort of a fartlek session today, exceeded the planned pace. But felt pretty good afterwards. So I went on and had a short dumbbell lifting session + a few reps on a pull-up bar. 3x10 flat chest flys 2x15 chest presses 1x10 bicep curls 3x10 bicep curls w/ a twist 1x20 alternating bicep curls w/ a twist 2x20 triceps hammer extensions had a lunch and a skype meeting and then 4x10 lunges on each leg 2x10 squats 10x10sec calf raises 2x20 calf raises 1x5 half pull-ups 1x4 full chin-ups 1 Quote Level 4 Padawan STR 4.75 | DEX 5 | STA 8.5 | CON 4.25 | WIS 4.25 | CHA 2.75 Challenge #1, #2, #3, #4, #5 , #6, #7 | Battle Log | Epic Quests | STRAVA Profile ! Join the Rebellion (NF Club) On Strava ! >>> On 8/11/2017 started Walking to Mordor, threw the Ring into Mount Doom on 26/5/2019 and now heading back to Hobbiton >>> 'We all long for Eden, and we are constantly glimpsing it: our whole nature is still soaked with the sense of exile.' - J. R. R. Tolkien Link to comment
MattSkywalker Posted March 25, 2018 Author Report Share Posted March 25, 2018 Friday (03/23/2018) was a strength training. Did it ALL with my 4 years old son. He imitated all the exercises (incl. dumbbell lifting - he with 0.5 kg dumbbells), except that he did swimmers instead of supermans, and, most awesomely, he could actually do the 1 min planks! Here's a pic near the end of one such plank (notice my son already has some cool arm muscles ). Warm-up and bodyweight 50 jumping jacks 10 chair dips 4x30sec left side planks 4x30sec right side planks 2x60sec regular planks 5x30sec seated leg extensions 1x10 seated leg extensions 5x30sec supermans 1x10 supermans 2x60 sec weighted (16kg) bridges Dumbbell lifting (2x8kg) 3x10 flat chest flys 4x15 chest presses 2x10 bicep curls 2x10 bicep curls with a twist 2x20 alternating bicep curls with a twist 2x10 overhead presses 2x20 triceps hammer extensions 2x20 bent over rows Finishing up 1x4 half pull-ups 2x5 half chin-ups 2 Quote Level 4 Padawan STR 4.75 | DEX 5 | STA 8.5 | CON 4.25 | WIS 4.25 | CHA 2.75 Challenge #1, #2, #3, #4, #5 , #6, #7 | Battle Log | Epic Quests | STRAVA Profile ! Join the Rebellion (NF Club) On Strava ! >>> On 8/11/2017 started Walking to Mordor, threw the Ring into Mount Doom on 26/5/2019 and now heading back to Hobbiton >>> 'We all long for Eden, and we are constantly glimpsing it: our whole nature is still soaked with the sense of exile.' - J. R. R. Tolkien Link to comment
PettyMort Posted March 25, 2018 Report Share Posted March 25, 2018 I love how your son is joining you on this. Kids that age make great barbells, by the way. May the force be with you. 1 Quote Level 1 Dwarven Ranger STR 0 | DEX 0 | CON | STA 0 | WIS 0 |CHA 0 Battlelog | NF Character Sheet Template 2.0 (stats system) | NF Character Sheet Template v3.0 (XP system) (File > Make a Copy), enter your own details, track everything in one place. Please PM me if you have any questions or ideas. The only way of discovering the limits of the possible is to venture a little way past them into the impossible. - Arthur C Clarke Link to comment
MattSkywalker Posted March 25, 2018 Author Report Share Posted March 25, 2018 Just now, PettyMort said: I love how your son is joining you on this. Kids that age make great barbells, by the way. May the force be with you. Thanks! Hm... not a bad idea - will think on how to include son-barbell training for the future sessions. 1 Quote Level 4 Padawan STR 4.75 | DEX 5 | STA 8.5 | CON 4.25 | WIS 4.25 | CHA 2.75 Challenge #1, #2, #3, #4, #5 , #6, #7 | Battle Log | Epic Quests | STRAVA Profile ! Join the Rebellion (NF Club) On Strava ! >>> On 8/11/2017 started Walking to Mordor, threw the Ring into Mount Doom on 26/5/2019 and now heading back to Hobbiton >>> 'We all long for Eden, and we are constantly glimpsing it: our whole nature is still soaked with the sense of exile.' - J. R. R. Tolkien Link to comment
PettyMort Posted March 25, 2018 Report Share Posted March 25, 2018 I teach kindergarten. Here are some ways I exploit my students' bodyweight for my own gainz: 1. Kettlebell swings (works a little better with smaller children; watch out for flailing feet near your crotch) 2. Deadlifts 3. Barbell squats (holding them by the torso while doing squats) 4. Goblet squats (kid giving you a bear hug while you do squats) 5. Weighted walking (piggy back rides) 6. Turkish get-up (when a kid is crying and you're giving them a hug while sitting on the floor, but need to get up while holding onto them). I 1 1 Quote Level 1 Dwarven Ranger STR 0 | DEX 0 | CON | STA 0 | WIS 0 |CHA 0 Battlelog | NF Character Sheet Template 2.0 (stats system) | NF Character Sheet Template v3.0 (XP system) (File > Make a Copy), enter your own details, track everything in one place. Please PM me if you have any questions or ideas. The only way of discovering the limits of the possible is to venture a little way past them into the impossible. - Arthur C Clarke Link to comment
PettyMort Posted March 25, 2018 Report Share Posted March 25, 2018 1 Quote Level 1 Dwarven Ranger STR 0 | DEX 0 | CON | STA 0 | WIS 0 |CHA 0 Battlelog | NF Character Sheet Template 2.0 (stats system) | NF Character Sheet Template v3.0 (XP system) (File > Make a Copy), enter your own details, track everything in one place. Please PM me if you have any questions or ideas. The only way of discovering the limits of the possible is to venture a little way past them into the impossible. - Arthur C Clarke Link to comment
MattSkywalker Posted March 25, 2018 Author Report Share Posted March 25, 2018 Thanks, @PettyMort, that's helpful (and funny)! 1 Quote Level 4 Padawan STR 4.75 | DEX 5 | STA 8.5 | CON 4.25 | WIS 4.25 | CHA 2.75 Challenge #1, #2, #3, #4, #5 , #6, #7 | Battle Log | Epic Quests | STRAVA Profile ! Join the Rebellion (NF Club) On Strava ! >>> On 8/11/2017 started Walking to Mordor, threw the Ring into Mount Doom on 26/5/2019 and now heading back to Hobbiton >>> 'We all long for Eden, and we are constantly glimpsing it: our whole nature is still soaked with the sense of exile.' - J. R. R. Tolkien Link to comment
MattSkywalker Posted July 11, 2019 Author Report Share Posted July 11, 2019 Did a core session yesterday: 18 sit-ups 18 long arm crunches 20 heel touches 18 clapping crunches 10 reclined oblique twists 1 min plank - repeated everything, and finished with 30 sec cobra stretch + 30 sec lying twist stretch for both sides Then did a '50-upper' dumbbell session: 50 reps for chest (20 lying chest flyes + 30 chest presses) 50 reps for lats and delts (2x25 two-arm rows) 50 reps for biceps (3x10 straight curls + 2x10 rotating curls) 50 reps for triceps (2x20 overhead extensions + 1x10 chair dips) Quote Level 4 Padawan STR 4.75 | DEX 5 | STA 8.5 | CON 4.25 | WIS 4.25 | CHA 2.75 Challenge #1, #2, #3, #4, #5 , #6, #7 | Battle Log | Epic Quests | STRAVA Profile ! Join the Rebellion (NF Club) On Strava ! >>> On 8/11/2017 started Walking to Mordor, threw the Ring into Mount Doom on 26/5/2019 and now heading back to Hobbiton >>> 'We all long for Eden, and we are constantly glimpsing it: our whole nature is still soaked with the sense of exile.' - J. R. R. Tolkien Link to comment
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