Random Wanderer's Chronicle

[RandomWanderer]

I have no idea yet what kind of workout setup I'm doing or many goals. still working on that but I figured I'd start this up for now!

Goals:

- Running(lvl12) - Do a 12 mile run by February 1st (current max 7.2 miles(lvl 7) as of 8/22/12)

- Pull Ups - 10 by January 1st ( can do 3 currently)

- Chin Ups - 10 by January 1st (can do 5 current, for some reason i do chin ups a lot easier)

- Jump Rope(lvl2) -100 consecutive by January 1st

- get under 200lbs ( currently 208) by spring : this is not really a weight loss goal, but a goal to basically not fall off the wagon of what I'm already doing, I've been steadily losing weight since I joined this community and became active and while I could care less what weight I'm at as long as I'm healthy, I think continuing to lose some weight will help with my pull ups anyways LOL.

Goals achieved:

- Jump Rope 50(lvl 1)(max so far 87) - completed on 7/24/12

- Running(lvl6) - Do a 6 mile run by September 1st (current max 7.2 miles(lvl 7) as of 8/22/12)

[RandomWanderer]

- Today I did my normal Saturday 1.5 mile jog at 7am with a co-worker. Going to do a 5k next Saturday.

- I did some parkour lifting and climbing exercises( scaling the sides of stair cases, cat leaps on short walls, climbing filing cabinets) at the office between doing reports and prepping for court(the benefits of coming in to work on a Saturday! lol)

- I climbed my first tree since I was a kid, about 30 feet high.

- I also played tennis with the sister for an hour.

What I've Learned:

I found that climbing in itself is a good work out...

I also learned in the last few days of practice that my relative weakness when it comes to bodyweight exercises, climbing, and parkour, is my upper body. So I'm trying to develop a good upper body workout.

[RandomWanderer]

took it easy today. Spend two hours at the park with the nephew running around, climbing, lifting, ducking, etc.

[RandomWanderer]

45 minutes in the gym this morning 6am -

5 minute treadmill warm up, took it slow, gradually went from walking to jogging, last week when I did this I did interval .. it just doesn't work for me to go crazy like that first thing.. I eased into the workout this time and it worked much better imo.

-Bench dip(legs up 3 feet on a step thingie) 3x12

-Incline(or decline?) push ups , feet on bench 3x12

-Dumbbell row 30lb one arm at a time 3x12

-Inverted row using smith 3x5-8

-Deadlift 95lbs 3x12

- Leg ups on the ab/dip/pull up thingie(love my technical words!) straight out, slow with breath 3x12

- Dip on ab/dip/pull , usually do 3x8 but my hand hurt after the first set , I guess from bodyweightpressure on the palm.

- Lunges with 15lb dumbells 4 lines in gym(about 12-14 lunges each way)

I think I'm working on this being my 3x a week workout with my running as well, one thing I didn't do was squats, I need to add that in, I've done it my last few workouts.

[RandomWanderer]

Today I did:

Warm up (7am barefoot)

- 87 rotations jump rope(new record! level 1 complete)

- 15 body weight squats

- 50 jumping jax

Exercise (7 am barefoot)

- 1.2 mile jog barefoot( real barefoot, no vibrams)

[RandomWanderer]

listened to my body and decided to take it easy today... I found the Dynamic warm up post two days ago and since then i've been practicing it to commit it to memory, did it this morning.

• 2-3 minutes of jump rope (who cares if you mess up, push yourself!)
  
• 50 jumping jacks (pull your shoulder blades back, extend arms and really focus on the movement)
  
• 20 body weight squats
  
• 5 lunges (each leg)
  
• 10 hip extensions
  
• 5 hip rotations each leg (like you’re stepping over a fence)
  
• 10 forward leg swings (each leg)
  
• 10 side leg swings (each leg)
  
• 10-20 push ups (scale based on your level of fitness)
  
• 10 spiderman steps (each leg)
  

[RandomWanderer]

after learning what a proper pull up and chin up look like, I think I may need to re-evaluate my goals. I had no idea about the bringing arms down to straight haha!

so my current goals are thus -

Pull Ups - 5 by January 1st ( can do 1 or 2 currently)

Chin Ups - 10 by January 1st (can do 3-5 current, for some reason i do chin ups a lot easier)

it is still true Chin Ups are easier, but from straight arm hanging, I can do one of each on a good lucky day. I think I am going to keep the January 1st goals and shoot for them. Someone here on the forums suggested this

http://www.twentypullups.com/node/1 the 20 pull-up challange

so I am going to be starting from week -2 and working my way up to week 6 to see what I can do.

[RandomWanderer]

did a 1.7 mile barefoot walk... ya know it's funny how walking on roads and sidewalks barefoot seems to do more damage to the foot then jogging it. This is my 3rd time walking more then a mile in barefoot and I've also done one barefoot run. Each time I go out the roads that use to make me go very slow and were uncomfortable, become more comfortable, and my feet are a lot less rough after doing it.

[RandomWanderer]

I have become utterly addicted to fitocracy... can Steve sue these guys for stealing the level idea? LOL

My work out today -

Tracked a workout for 1,401 pts

• Jump Rope:
  
  • 0:03:00 (+14 pts)
    

  [*] Jumping Jacks:

  • 50 jumping jacks (+15 pts)
    
  • 50 jumping jacks (+15 pts)
    

  [*] Body Weight Squat:

  • 20 reps (+13 pts)
    
  • 12 reps (+7 pts)
    
  • 12 reps (+7 pts)
    

  [*] Body Weight Lunge:

  • 10 reps (+20 pts)
    
  • 15 reps (+30 pts)
    
  • 20 reps (+40 pts)
    

  [*] Push-Up:

  • 20 reps (+30 pts)
    
  • 40 reps (+60 pts)
    
  • 40 reps (+60 pts)
    

  [*] Bench Dip (Seated Dip):

  • 12 reps (+24 pts)
    
  • 12 reps (+24 pts)
    
  • 12 reps (+24 pts)
    
  • 34 reps (+84 pts)
    
  • 15 reps (+31 pts)
    
  • 15 reps (+31 pts)
    

  [*] Decline Push-Up:

  • 12 reps (+18 pts)
    
  • 12 reps (+18 pts)
    
  • 12 reps (+18 pts)
    

[RandomWanderer]

continued(cant fit it all in one post apparently

• One-Arm Dumbbell Row:
  
  • 30 lb x 12 reps (+37 pts)
    
  • 30 lb x 12 reps (+37 pts)
    
  • 30 lb x 12 reps (+37 pts)
    

  [*] Body Weight Inverted Row (Let Me Ups):

  • 8 reps (+12 pts)
    
  • 5 reps (+8 pts)
    
  • 5 reps (+8 pts)
    

  [*] Barbell Squat:

  • 45 lb x 12 reps (+43 pts)
    
  • 65 lb x 12 reps (+49 pts)
    
  • 85 lb x 12 reps (+57 pts)
    
  • remembered to lift with hips and weight on heel
    

  [*] Barbell Deadlift:

  • 95 lb x 12 reps (+61 pts)
    
  • 95 lb x 12 reps (+61 pts)
    
  • 95 lb x 12 reps (+61 pts)
    
  • remembered to lift with hips and weight on heel
    

  [*] Dumbbell Lunges:

  • 30 lb x 14 reps (+72 pts)
    
  • 30 lb x 14 reps (+72 pts)
    
  • 30 lb x 14 reps (+72 pts)
    
  • 30 lb x 14 reps (+72 pts)
    
  • 15lb dumbells about 14 lunges each way, remember to listen to heart and take break
    

  [*] Dip Station Straight Leg Raise:

  • 12 reps (+5 pts)
    
  • 12 reps (+5 pts)
    
  • 12 reps (+5 pts)
    

  [*] Crunch:

  • 30 reps (+15 pts)
    

  [*] Plank:

  • 30 sec (+10 pts)
    

  [*] Bicycle (abs):

  • 30 reps (+12 pts)
    

  [*] Jump Squat (Toyotas):

  • 10 reps (+7 pts)
    

[RandomWanderer]

This is a little more then the normal routine I setup.... because I so wanted to earn a bunch of achievements today that were half complete with what I normally do.

from here on In I will most likely just post " normal dynamic warm up and routine".

[RandomWanderer]

Saturday 7/28 Log

forgot to log! on Saturday the 28th I did thus-

- my first 5k run barefoot!, I had done 5k before in my vibrams once, so this is my second total.

also this -

• Running:
  
  • 0:36:15 || 3.2 mi || 0 bpm || 0 lb (+282 pts)
    

  [*] Crunch:

  • 100 reps (+50 pts)
    

  [*] Walked up the stairs (in lieu of the elevator):

  • 1 floors (+5 pts)
    
  • 1 floors (+5 pts)
    

  [*] Jump Rope:

  • 0:06:00 (+28 pts)
    

  [*] Jumping Jacks:

  • 100 jumping jacks (+30 pts)
    

  [*] Body Weight Squat:

  • 20 reps (+13 pts)
    
  • 12 reps (+7 pts)
    

  [*] Body Weight Lunge:

  • 10 reps (+20 pts)
    

  [*] Push-Up:

  • 40 reps (+60 pts)
    
  • 20 reps (+30 pts)
    
  • 20 reps (+30 pts)
    

  [*] Bench Dip (Seated Dip):

  • 12 reps (+24 pts)
    
  • 12 reps (+24 pts)
    
  • 12 reps (+24 pts)
    
  • need to look into weighing myself down or switch to dip station dips with a towel to stop my wrist from hurting.
    

  [*] Decline Push-Up:

  • 12 reps (+18 pts)
    
  • 12 reps (+18 pts)
    
  • 12 reps (+18 pts)
    

  [*] One-Arm Dumbbell Row:

  • 30 lb x 12 reps (+37 pts)
    
  • 30 lb x 12 reps (+37 pts)
    
  • 30 lb x 12 reps (+37 pts)
    

[RandomWanderer]

CONTINUED -

• Body Weight Inverted Row (Let Me Ups):
  
  • 5 reps (+8 pts)
    
  • 5 reps (+8 pts)
    
  • 5 reps (+8 pts)
    

  [*] Barbell Squat:

  • 105 lb x 10 reps (+63 pts)
    
  • 105 lb x 10 reps (+63 pts)
    
  • 105 lb x 10 reps (+63 pts)
    
  • remembered to lift with hips and weight on heel
    

  [*] Barbell Deadlift:

  • 115 lb x 10 reps (+68 pts)
    
  • remembered to lift with hips and weight on heel
    

  [*] Dumbbell Lunges:

  • 15 lb x 13 reps (+64 pts)
    
  • 15 lb x 13 reps (+64 pts)
    
  • 15 lb x 13 reps (+64 pts)
    
  • 15 lb x 13 reps (+64 pts)
    
  • 15lb dumbells about 14 lunges each way, remember to listen to heart and take break
    

  [*] Dip Station Straight Leg Raise:

  • 10 reps (+5 pts)
    
  • 10 reps (+5 pts)
    
  • 10 reps (+5 pts)
    

  [*] Romanian Deadlift:

  • 115 lb x 10 reps (+53 pts)
    

  [*] Sumo Deadlift:

  • 115 lb x 10 reps (+56 pts)
    

  [*] Barbell Bench Press:

  • 95 lb x 20 reps (+66 pts)
    

  [*] Dumbbell Bench Press:

  • 20 lb x 20 reps (+45 pts)
    

  [*] Dumbbell Bicep Curl:

  • 20 lb x 20 reps (+30 pts)
    

  [*] Dumbbell Flyes:

  • 20 lb x 20 reps (+20 pts)
    

[RandomWanderer]

What did I learn:

I also played in the pool with family as it was my niece's 18th birthday and man my legs were cramping... I'm learning that my body is capable of a hell of a lot of working out in a short time.. but there are always limits.

the barefoot 5k went well, I'm getting to the point where I only seem to get my feet a little roughed up, I'm landing lighter and being conscious of my form as much as possible.

[RandomWanderer]

oi.. a little behind on this log.. I think i've just become lazy about it since finding fitocracy, but I'm determined to keep this going, if anything just for the notes to myself!

Monday 7/30/12

• Jump Rope:
  
  • 0:03:00 (+14 pts)
    

  [*] Jumping Jacks:

  • 50 jumping jacks (+15 pts)
    

  [*] Body Weight Squat:

  • 20 reps (+13 pts)
    

  [*] Body Weight Lunge:

  • 10 reps (+12 pts)
    

  [*] Push-Up:

  • 20 reps (+30 pts)
    

  [*] Bench Dip (Seated Dip):

  • 12 reps (+24 pts)
    
  • 12 reps (+24 pts)
    
  • 12 reps (+24 pts)
    

  [*] Decline Push-Up:

  • 12 reps (+18 pts)
    
  • 12 reps (+18 pts)
    
  • 12 reps (+18 pts)
    

  [*] One-Arm Dumbbell Row:

  • 40 lb x 10 reps (+39 pts)
    
  • 40 lb x 10 reps (+39 pts)
    
  • 40 lb x 10 reps (+39 pts)
    

[RandomWanderer]

Monday Continued

• Body Weight Inverted Row (Let Me Ups):
  
  • 5 reps (+8 pts)
    
  • 5 reps (+8 pts)
    
  • 5 reps (+8 pts)
    

  [*] Barbell Squat:

  • 135 lb x 8 reps (+75 pts)
    
  • 135 lb x 8 reps (+75 pts)
    
  • 135 lb x 8 reps (+75 pts)
    
  • remembered to lift with hips and weight on heel 135 worked out pretty good, no body issues noticed.
    

  [*] Barbell Deadlift:

  • 135 lb x 8 reps (+75 pts)
    
  • 135 lb x 8 reps (+75 pts)
    
  • 135 lb x 8 reps (+75 pts)
    
  • remembered to lift with hips and weight on heel weight might be a little heavy, I'm attempting to do proper form but I do feel it in my back a bit the first couple reps.
    

  [*] Dumbbell Lunges:

  • 20 lb x 14 reps (+67 pts)
    
  • 20 lb x 14 reps (+67 pts)
    
  • 20 lb x 14 reps (+67 pts)
    
  • 20 lb x 14 reps (+67 pts)
    
  • 20lb dumbells about 14 lunges each way, remember to listen to heart and take break
    

  [*] Dip Station Straight Leg Raise:

  • 10 reps (+5 pts)
    
  • 10 reps (+5 pts)
    
  • 10 reps (+5 pts)
    

[RandomWanderer]

Tuesday 7/31/12

This morning I went to a local park and practiced my parkour rolls for the first time on the grass.. rolls are not as easy as they seem and you can hurt yourself if you do them wrong, I tried it once on concrete before I left and I'm not quite ready for that just yet lol.

during my short 15 minute breaks at work I usually walk around the building doing walking meditation, 6 times around is 1 mile so I walk around 3 times, with each lap I drop and do some push ups.

• Walking:
  
  • 0:15:00 || 0.5 mi || 0 bpm || 0 lb (+7 pts)
    

  [*] Push-Up:

  • 33 reps (+49 pts)
    
  • 34 reps (+51 pts)
    
  • 33 reps (+49 pts)
    

Wednesday 8/1/12

I worked out a route last night and decided this morning I'd get up and go right for a run, after my dynamic warm up of course!

• Running:
  
  • 1:05:07 || 4.5 mi (+309 pts)
    
  • first time breaking the 5k mark!
    

as it states this is the first time I've gone over 5k, I did it in my vibrams because I was unfamiliar with the route, next time is barefoot. there was a period of about 120 yards where there was no area on the road for me to run so I ran ON the curb, balancing myself. I felt like an assassin then lol, and did pretty good.

[RandomWanderer]

Today I basically did my normal 3x a week workout plus my walking and push ups on break.

• Jump Rope:
  
  • 0:03:00 (+14 pts)
    

  [*] Jumping Jacks:

  • 50 jumping jacks (+15 pts)
    

  [*] Barbell Deadlift:

  • 135 lb x 8 reps (+75 pts)
    
  • 135 lb x 8 reps (+75 pts)
    
  • 135 lb x 8 reps (+75 pts)
    
  • seems like I was more easily able to engage my hips coming up then having that feeling of lurching over with my back, the very first lift seems to do that though but after that it is better.
    

  [*] Dumbbell Lunges:

  • 20 lb x 14 reps (+67 pts)
    
  • 20 lb x 14 reps (+67 pts)
    
  • 20 lb x 14 reps (+67 pts)
    
  • 20 lb x 14 reps (+67 pts)
    
  • 20lb dumbells about 14 lunges each way, remember to listen to heart and take break
    

  [*] Dip Station Straight Leg Raise:

  • 10 reps (+5 pts)
    
  • 10 reps (+5 pts)
    
  • 10 reps (+5 pts)
    

  [*] Barbell Bench Press:

  • 135 lb x 8 reps (+75 pts)
    
  • 135 lb x 8 reps (+75 pts)
    
  • 135 lb x 5 reps (+66 pts)
    

  [*] Walking:

  • 0:30:00 || 1 mi || 0 bpm || 0 lb (+16 pts)
    

  [*] Body Weight Squat:

  • 20 reps (+13 pts)
    

  [*] Body Weight Lunge:

  • 10 reps (+12 pts)
    

  [*] Push-Up:

  • 20 reps (+30 pts)
    

  [*] Bench Dip (Seated Dip):

  • 12 reps (+23 pts)
    
  • 12 reps (+23 pts)
    
  • 12 reps (+23 pts)
    

[RandomWanderer]

Today Continued -

• Decline Push-Up:
  
  • 12 reps (+18 pts)
    
  • 12 reps (+18 pts)
    
  • 12 reps (+18 pts)
    

  [*] One-Arm Dumbbell Row:

  • 40 lb x 12 reps (+40 pts)
    
  • 40 lb x 12 reps (+40 pts)
    
  • 40 lb x 12 reps (+40 pts)
    

  [*] Body Weight Inverted Row (Let Me Ups):

  • 5 reps (+8 pts)
    
  • 5 reps (+8 pts)
    
  • 5 reps (+8 pts)
    

  [*] Barbell Squat:

  • 155 lb x 8 reps (+85 pts)
    
  • 155 lb x 8 reps (+85 pts)
    
  • 135 lb x 8 reps (+75 pts)
    
  • raised the weight to see where I'm at , I don't know if I'd go any higher then 155 right now, if anything just for my back holding the weight up.
    

  [*] Diamond Push-Up:

  • 10 reps (+15 pts)
    
  • 10 reps (+15 pts)
    
  • 10 reps (+15 pts)
    

  [*] Plank:

  • 150 sec (+52 pts)
    

[RandomWanderer]

Today I ran my normal Saturday 5k barefoot. Also went to the gym. Did the dynamic warm up before running and again at gym.

• Running:
  
  • 0:35:00 || 3.2 mi || 0 bpm || 0 lb (+296 pts)
    

  [*] Jump Rope:

  • 0:03:00 (+14 pts)
    
  • 0:03:00 (+14 pts)
    

  [*] Jumping Jacks:

  • 50 jumping jacks (+15 pts)
    
  • 50 jumping jacks (+15 pts)
    

  [*] Body Weight Squat:

  • 20 reps (+13 pts)
    
  • 20 reps (+13 pts)
    

  [*] Body Weight Lunge:

  • 10 reps (+12 pts)
    
  • 10 reps (+12 pts)
    

  [*] Push-Up:

  • 20 reps (+30 pts)
    
  • 20 reps (+30 pts)
    

  [*] Bench Dip (Seated Dip):

  • 12 reps (+23 pts)
    
  • 12 reps (+23 pts)
    
  • 12 reps (+23 pts)
    

  [*] Decline Push-Up:

  • 12 reps (+18 pts)
    
  • 12 reps (+18 pts)
    
  • 12 reps (+18 pts)
    

[RandomWanderer]

CONTINUED

• One-Arm Dumbbell Row:
  
  • 40 lb x 10 reps (+39 pts)
    
  • 40 lb x 10 reps (+39 pts)
    
  • 40 lb x 10 reps (+39 pts)
    

  [*] Body Weight Inverted Row (Let Me Ups):

  • 5 reps (+8 pts)
    
  • 5 reps (+8 pts)
    
  • 5 reps (+8 pts)
    

  [*] Barbell Squat:

  • 135 lb x 10 reps (+77 pts)
    
  • 135 lb x 8 reps (+75 pts)
    
  • 135 lb x 8 reps (+75 pts)
    

  [*] Barbell Deadlift:

  • 135 lb x 10 reps (+77 pts)
    
  • 135 lb x 8 reps (+75 pts)
    
  • 135 lb x 8 reps (+75 pts)
    
  • weight might be a little heavy, I'm attempting to do proper form but I do feel it in my back a bit the first couple reps.
    

  [*] Dumbbell Lunges:

  • 20 lb x 14 reps (+67 pts)
    
  • 20 lb x 14 reps (+67 pts)
    
  • 20 lb x 14 reps (+67 pts)
    
  • 20 lb x 14 reps (+67 pts)
    
  • 20lb dumbells about 14 lunges each way, remember to listen to heart and take break
    

  [*] Dip Station Straight Leg Raise:

  • 10 reps (+5 pts)
    
  • 10 reps (+5 pts)
    
  • 10 reps (+5 pts)
    

  [*] Barbell Bench Press:

  • 135 lb x 10 reps (+77 pts)
    
  • 135 lb x 10 reps (+77 pts)
    

I LEARNED:

Today I learned that what you put in your body really effects your ability to work out.. my stomach has been off the past two days so I haven't eaten much.. and I felt it today, I was able to do everything as normal but just more tired doing it.

I also learned that if I'm gonna go barefoot running I need to do it more then once a week, while my feet were fine, my legs were done. I did run during the week but in my vibrams because I tried a new route.

I also tried the handstand push ups again to make a video for the challenge.. worked out pretty well -

[RandomWanderer]

went to a rock climbing gym about 45 minutes from me to take the class. Learned how to do the knots and how to work the belay system and also did about 4 wall climbs and also two boulder climbs. It was definitely as fun as I remember when I use to do this as a teenager and a good upper body work out on the harder climbs.

it was a two hour class but I'd say only about an hour of that was actual climbing.

[RandomWanderer]

This week I decided to listen to my body and take a break from my normal gym and running routine... but then I got addicted to rock climbing LOL.. I've been to the Rock Climbing Gym two more times since my class on Sunday, an hour on Monday and an hour on Tuesday.

also went with the nephew to the park for some fun tonight -

[RandomWanderer]

it's been a while since I posted in my Chronicle because I took near on a week off from my normal work out schedule. It was worth it I think, sometimes I can push myself way to hard. Although during my "week off" I did do three nights of Rock Climbing lol.. that made me sore as hell.

I got started again this week after doing a 4 day meditation retreat at the monastery I visit in West Virginia.

Tuesday 14th

Ran 2.5 miles, first run in a week

Wednesday the 15th

Practiced my Parkour rolls for the challenge and then in the morning and at night worked on the iron gym trying a variety of things.. I was inspired by the dudes in the video in the below post to see what I could do, suffice to say I was impressed, but it looked nothing like what these guys do LOL -

Thursday the 16th

My normal gym routine with some added handstand practice. I have been practicing my handstands without the wall and doing the kick up.. it's harder to keep the handstand push ups going this way compared to just walking up the wall.. but I want to learn the real deal. here is a video of my practice at the gym-

if anyone has any tips or critiques regarding my handstand practice please feel free to share.

[RandomWanderer]