Aces3000 - Adventurer, Musician - My Battle Log

[Aces3000]

5/19 workout with trainer

Warm up - stretches and mobility exercises

Bent over row 20 lbs 3X15

Dumbbell press 20 lbs 3X15

Glute Bridge 20 lbs 3X15

Assisted pull ups 10

Battle ropes at end.

A great workout overall.

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[Aces3000]

5/22 Workout

 

Warm up

Mobility exercises

 

Wall Kisses 3X12

 

Dumbbell Row 25 lbs. 3X15

Dumbbell Press 25 lbs. 3X15

Goblet Squat 25 lbs. 3X15

Glute Bridge w/Bosu 25 lbs 3X15

[Aces3000]

5/26 workout w/trainer

Warm up and mobility exercises

Assisted pull-ups 4X5

Dumbbell row 30 lbs 4 sets 15/12/10/10

Dumbbell press 30 lbs 4 sets 15/15/15/15

Glute bridge w/bosu ball 4X15

Deadlift 25 lbs 4X15

Also exercises using resistance bands:

Overhead press 4X15

Finished with two minute drill using battle ropes.

Cool down and stretches using foam roller.

This was an awesome workout. He's decided to really push me and I am definitely getting a lot out of these sessions.

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[Aces3000]

5/29 workout

Warm up

Dumbbell row 3X15 30 lbs

Dumbbell press 3X15 30 lbs

Deadlift w/30 lb kettle bell 3X15

Glute bridge 30 lbs 3X15

Finished with prone thumbs up and stretches.

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[T2sarahconnor]

Couldn't find a new challenge for you so I will say hi and glad you are back here I guess.

[Aces3000]

I haven't started a challenge this time. Need to update this battle log too. But glad to be back!

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[T2sarahconnor]

I will just follow this for now!

[Aces3000]

I will just follow this for now!

awesome!

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[Aces3000]

Haven't posted in a few days so will try to get back on track.

6/13

Warm up

YTA

dumbbell warmup

Bench press - bar 1X12, 65 1X12, 85 12, 12, 12, 10

Assisted Pull-ups 6, 6, 6, 10

Overhead dumbbell holds 12 lbs 4X20 secs.

Torso rotation 20 1X12, 30 1X12, 40 2X12

Stretch

Stability ball

YTA

6/10

Warm up

Dumbbell press 35 lbs. 3X12

Press 35 lbs. 3X12

Goblet squat 25, 35 lbs 3X12

Glute bridge w/bosu 25, 35 lbs 3X12

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[Aces3000]

6/15

Warm up, YTA

dead lift 30 1X15, 35 1X15, 55 2X15

Step up complex:

Front 2X15

Lateral 1X15

Crossover 1X15

Glute bridge w/bosu

30 1X15, 35 1X15, 55 2X15

Stretch

Snow angels 3X15

YTA

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[Balthazar]

here you are

[cn3wton]

Yo bro I'm here. I th8nk. I'm on my phone and I can't really tell if this is your current battle log.

[Aces3000]

Yo bro I'm here. I th8nk. I'm on my phone and I can't really tell if this is your current battle log.

You got it. thanks for checking in!

[Aces3000]

6/18

 

Warm up

Prone thumbs up

 

Dumbbell rows: 35 1X10, 40 1X10, 45 2X10

Dumbbell press: 35 1X10, 40 3X10

Lat pull down: 90 2X10, 110 2X10

Overhead press: 50 2X10, 70 1X10, 1X8 - just couldn't get those last two reps.

 

A good workout overall. I've created a four workouts per week routine based on Steve's post about doing less. After running it by my trainer, I've started this week and really loving it. Today is day four, so will post later.

[Shello]

Things are going consistently well over here.  I like your modification of breaking your workout into 4 weekly workouts.  Hopefully that is going well.  

[Aces3000]

6/24 workout

Upper body day 1 of routine, week 2

 

Warmup

 

Bench press

Bar only 1X12

65 1X12

85 2X12

 

overhead dumbbell hold

12 lbs 4X20 seconds each, each arm

 

Assisted Pullups

6, 6, 6, 10

 

Torso rotation

30 1X12

40 2X12

50 1X12

 

A good workout and fast since it was during my lunch hour. 

[Aces3000]

Really fell off my workout schedule last week. I was able to see my trainer on Tuesday though and he really kicked my butt and now feel like I'm back on track. I don't recall all the exercises he had me do, so won't log it here. Suffice it to say, it was a ridiculous workout and I felt tired and awesome afterward.

 

Since I'm not doing a challenge, I will put down some thoughts here about my struggles with sleep and coffee intake. I have sleep apnea, which I've mentioned before. Even though I use the mask most of the time, it doesn't seem to work for me. I'm basically always tired and never wake up refreshed. At any rate, I also love coffee and tend to drink several cups throughout the day. I don't think it's too much, but definitely borderline. The worst part of that is that it causes me some stomach issues. I guess I'm feeling frustrated because I know that to achieve the results I want, diet and sleep are two key components. Overall my diet is good, so I'm not too concerned about that. Which is good to have one less thing to think about. The sleep thing is really getting to be a drag though. I'm also not too worried about the coffee intake, I just don't like that I use it to compensate for lack of sleep. Or lack of good sleep I should say. I tend to be in bed at a decent hour. Sorry for the rambling post, I'm just feeling particularly aggravated today and needed to vent some. I do need to take some action and book an appointment with my sleep specialist.

 

Thanks for listening to my rant. I'll be back to posting workout logs later today. 

[T2sarahconnor]

I don't mind listening to you rant. That is what we are here for. Sometimes it just helps to type it out. Tummy problems from coffee usually means ulcerish problems. Make sure you are eating something with that first cup even if it just a cracker. I would go with out eating and just drink coffee all day and it flared my ulcer bad. Stress doesn't,help but it is hard to tell you not to stress. Sleep however, you know how important it is. If you have always drank caffeine all day, even though the dr will tell you not to drink coffee after noon is probably not the culprit for bad sleep. I am sure it is apnea related. Are you shutting down electronics and phones 1/2 hour before bed? That helped me a ton to get better quality sleep. Just some ramblings for you to look at..

[Aces3000]

I don't mind listening to you rant. That is what we are here for. Sometimes it just helps to type it out. Tummy problems from coffee usually means ulcerish problems. Make sure you are eating something with that first cup even if it just a cracker. I would go with out eating and just drink coffee all day and it flared my ulcer bad. Stress doesn't,help but it is hard to tell you not to stress. Sleep however, you know how important it is. If you have always drank caffeine all day, even though the dr will tell you not to drink coffee after noon is probably not the culprit for bad sleep. I am sure it is apnea related. Are you shutting down electronics and phones 1/2 hour before bed? That helped me a ton to get better quality sleep. Just some ramblings for you to look at..

Thanks for listening and the feedback! The coffee is probably not the culprit for the sleep, although it probably doesn't help. Typically what happens is I fall asleep just fine and then wake up at 3:30. I'll usually fall asleep again after an hour or so. Although sometimes not until 5:00-ish. So it's more likely insomnia of some kind. I will say that I have not been great about the no electronics before bed. I had been doing really well with that but recently found a new, very addictive game to play on my iphone. Oops. I'll take your suggestion regarding that!

[Aces3000]

7/2 workout

 

Dead lifts 

35 1X12, 55 2X12, 70 1X12

 

Step up complex

Front 2X12

Lateral 1X12

Crossover 1X12

 

Glute bridge w/bosu

35 1X12

55 3X12

 

Farmers carry

45 lbs 3X

 

Stability ball - plank and torso rotation

 

stretch, cool down, foam roller

[Aces3000]

I'm going to make an appt with my specialist to talk about options for the CPAP. Another not great night of sleep last night has made me realize it's time for some action. Also going to try to limit caffeine in the afternoon. Lastly, it's a good suggestion to turn off electronics for 30 minutes before lights out. 

 

Good workout today, though. Upper body

dumbbell warm up routine

 

dumbbell row

40 2X10

45 2X10

 

lat pull down

60 1X10

75 2X10

90 1X12

 

dumbbell press

40 2X10

35 1X10

35 1X12 was feeling a little weak on the press today so went down in weight. Finished with some yoga and stretching. 

[cn3wton]

With the sleeping issues do you wake up to an alarm? I know that allowing yourself to wake up on your own can help.

Also how much sleep are you getting each night?

Also you need to try to kick that caffeine habit man!

[Shello]

it may be an extreme option but I have a friend that had sleep apnea and he ended up having a surgery to remove tonsils and adenoids.  (I don't really know the details of the surgery)   This has really helped him and he doesn't use a mask anymore.  it's something to look in to and probably isn't an option for everyone.  

[Aces3000]

it may be an extreme option but I have a friend that had sleep apnea and he ended up having a surgery to remove tonsils and adenoids.  (I don't really know the details of the surgery)   This has really helped him and he doesn't use a mask anymore.  it's something to look in to and probably isn't an option for everyone.  

It's definitely an option, but from what I've researched an extreme one. It's a very painful and slow recovery. My doctor has ruled that out for me since my apnea is considered mild. I'm looking into an orthodontic option that is very promising. The caffeine certainly doesn't help, however, I don't typically drink it too late in the day. Also the doctor said my waking up in the middle of the night is more commonly related to insomnia rather than too much coffee. So there you go. 

 

Meanwhile, I saw my trainer last night and he just kicked my butt. It was a great workout. Sorry that I don't have all the weights and reps, but it looked something like this:

 

kettle bell deadlifts

bench press

bent over dumbbell row

bodyweight squats w/hold

misc bodyweight exercises

I'm sure there was something else, but it's a bit of a blur. By the end of the 75 minutes, I was really beat. Was a great session though!

[Shello]

I think that's a sign that it was a great workout.  And 75 minutes.. are you with the trainer that whole time?