Northman's Weekly-Daily Workout Log

[northman88]

Welcome to Northman's Weekly-Daily Workout Log.
 
Here I will keep track of my bodyweight workout progressions and nutrition goals.

 

Status Update

 

<Space for status update. How ya feelin' bud? You okay?>

 

Weight

• Current Weight

Goal

• Goal (Gain/Cut) - Calories - Macros (Carbs/Prot/Fat)

Routine

• Exercise - Sets/Reps

[northman88]

Status Update

 

I found this cool site called NerdFitness yesterday and I couldn't be more excited. A place where nerdy guys and gals can get together and be healthy? Count me in.

 

I created my character today (6' 1" tall Human Assassin. Creative huh?).

 

My goals are hypertrophy and strength gain in preparation for Tough Mudder in August and to recuperate from my broken collarbone surgery (12 weeks ago).

 

Weight

• 178 lbs (upon last weight-in on 04/26, will be updating this number on Monday)

Goal

• Gain - 2700 calories - 371 carbs, 135 protein, 75 fat

Routine

• Pullup Progression - None
• Dip Progression - Ring Support - 3x30sec
• Squat Progression - 2 Step Deep Step Up - 3x8
• L-Sit Progression - Foot Supported L-Sit - 3x30sec
• Pushup Progression - Full Pushup - 3x8
• Row Progression - Full Row - 3x5

[northman88]

Northman's 6 Week Recruit Challenge

 

"My goal is to gain weight (ideally muscle) consistently leading up to June 21, 2015."

[northman88]

Status Update

 

I added a new progression to my routine yesterday and boy am I feeling it today. It was definitely harder to get through the entire workout.

 

Rows are getting easier so hopefully I can increase the reps this week.

 

I weighed myself in Sunday morning and hit 180 (7 lbs to go for my 6 Week Challenge Goal), which means I'm averaging a gain of a pound a week. Keep it up man.

 

I'm going to mark progressions from previous posts in bold.

 

Weight

• 180 lbs (gained 1 pound a week for 2 weeks, keep it up)

Goal

• Gain - 2700 calories - 371 carbs, 135 protein, 75 fat

Routine

• Pullup Progression - Negative Chinup - 3x5
• Dip Progression - Negative Dip - 3x5
• Squat Progression - 2 Step Deep Step Up - 3x8
• L-Sit Progression - Foot Supported L-Sit - 3x30sec
• Pushup Progression - Full Pushup - 3x8
• Row Progression - Full Row - 3x5

[northman88]

I've been off work sick from a flu I caught from my daughter. I haven't eaten correctly or worked out in 3 days and counting.

 

This is unacceptable. Get back to it as soon as you can, Adam.

[northman88]

I worked out yesterday (somewhat lightly) and got closer to my macros than I had been the previous 2 days.

 

I'm feeling much more myself and back on the wagon. Don't forget this feeling.

[northman88]

Status Update

 

I'm definitely back on the wagon. Both in workouts and diet.

 

I had a great long weekend with the family and have progressed nicely.

 

Move the buckles on the rings tonight so they don't dig into your arms when doing full dips! Ow!

 

Weight

• 180 lbs

Goal

• Gain - 2700 calories - 371 carbs, 135 protein, 75 fat

Routine

• Pullup Progression - Chinup - 3x3 - Negative Chinup 3x2 (want to progress to Chinup 3x5 soon)
• Dip Progression - Ring Shrug - 3x5 (need to improve form to full Ring Dip)
• Squat Progression - 2 Step Deep Step Up - 3x8
• L-Sit Progression - Foot Supported L-Sit - 3x30sec (improved breathing has made this a lot easier)
• Pushup Progression - Full Pushup - 3x8
• Row Progression - Full Row - 3x6 (added another rep, form is improving greatly)

[northman88]

Short on carbs this afternoon... bleh. Not a good day to attempt a new progression but here I go.

 

I'll be having a cheat day tomorrow while attending a BBQ and will be golfing on Sunday so I feel that I need to get a good workout under my belt.

[northman88]

Status Update

 

I had a great workout on Friday with some nice progressions but took a full 2-day rest for weekend purposes (socializing and golfing).

 

Back at it tonight.

 

Weight

• 180 lbs

Goal

• Gain - 2700 calories - 371 carbs, 135 protein, 75 fat

Routine

• Pullup Progression - Chinup - 3x4 - Negative Chinup 3x1 (I'm SO close to simply 3x5 Chinup, which is roughly where I was before my broken collarbone)
• Dip Progression - Ring Dip - 3x5 (still need to improve form and stability)
• Squat Progression - 2 Step Deep Step Up - 3x8
• L-Sit Progression - One Foot Supported L-Sit - 3x20sec (can probably move to 3x30sec soon)
• Pushup Progression - Full Pushup - 3x8
• Row Progression - Full Row - 3x6

[northman88]

Status Update

 

Didn't hit the progression I wanted to with my Chin Ups unfortunately, that may have been a little aggressive.

 

I did, however, progress in my L-Sit. I'm very pleasantly surprised by my core strength thus far. I wonder if that has anything to do with playing hockey regularly.

 

Weight

• 180 lbs

Goal

• Gain - 2700 calories - 371 carbs, 135 protein, 75 fat

Routine

• Pullup Progression - Chinup - 3x4 - Negative Chinup 3x1
• Dip Progression - Ring Dip - 3x5 (still need to improve form and stability)
• Squat Progression - 2 Step Deep Step Up - 3x8
• L-Sit Progression - One Foot Supported L-Sit - 3x30sec
• Pushup Progression - Full Pushup - 3x8 (should attempt Diamond Pushups next week)
• Row Progression - Full Row - 3x6

[northman88]

Planning on getting a workout in tonight before hockey. Feeling a little sore so hoping to power through this one and take a 2 day break before working out again on Saturday (this will still give me the 3 workouts for the week).

[northman88]

Status Update

 

What was that I said about Chin Up progression? Well, ignore it. I hit 3x5 Full Chin Ups last night! Woo!

 

Wasn't able to fit in L-Sit or Squats due to time constraints (dentist trips are fun); however, had a great time at hockey so the legs were definitely not neglected last night.

 

Weight

• 180 lbs

Goal

• Gain - 2700 calories - 371 carbs, 135 protein, 75 fat

Routine

• Pullup Progression - Full Chinup - 3x5
• Dip Progression - Ring Dip - 3x5 (form and stability is improving)
• Squat Progression - 2 Step Deep Step Up - 3x8
• L-Sit Progression - One Foot Supported L-Sit - 3x30sec
• Pushup Progression - Full Pushup - 3x8
• Row Progression - Full Row - 3x6 (breakthrough on form, hopefully can increase reps soon)

[northman88]

Status Update

 

Progression was the name of the game this weekend: decided to try 3 exercise (not just reps!) progressions in one workout and all were successful.

 

I also weighed in on Sunday and clocked in at 181. Not a huge gain but I like that the number is going up. I think having the flu for a few days may have thrown me off. I have some work to do to hit 187 by my deadline for my challenge.

 

Weight

• 181 lbs

Goal

• Gain - 2700 calories - 371 carbs, 135 protein, 75 fat

Routine

• Pullup Progression - Full Chinup - 3x5 (giving this a progression indicator because form and strength improved already)
• Dip Progression - Ring Dip - 3x5
• Squat Progression - 3 Step Deep Step Up - 3x5
• L-Sit Progression - One Foot Supported L-Sit - 3x30sec
• Pushup Progression - Diamond Pushup - 3x5
• Row Progression - Full Row - 3x6

[northman88]

I've decided to do another weigh-in on this coming Sunday (June 7) to see if I've made any progress in just one week. If the scale hasn't moved (or has gone down?!), I'm going to change the diet accordingly and increase the intake.

 

I'm doing this because if I hope to hit 187 by June 21 for my challenge, I need the extra time with the additional calories.

[northman88]

Status Update

 

Progression was not the name of the game yesterday. After 3 progressions on Saturday, I'm going to go forward with the workout as-is for the full week.

 

Weight

• 181 lbs

Goal

• Gain - 2700 calories - 371 carbs, 135 protein, 75 fat

Routine

• Pullup Progression - Full Chinup - 3x5
• Dip Progression - Ring Dip - 3x5
• Squat Progression - 3 Step Deep Step Up - 3x5
• L-Sit Progression - One Foot Supported L-Sit - 3x30sec
• Pushup Progression - Diamond Pushup - 3x5
• Row Progression - Full Row - 3x6

[northman88]

I've decided to try a progression or two tonight as Saturday I am planning a full-on cheat day. I will be weighing in on Monday as well as a weigh-in first thing Sunday morning won't be possible.

[northman88]

Status Update

 

Went with a few very minimal progressions on Friday. Gonna work out on a Tuesday - Thursday - Saturday schedule this week (my back is killing me from sleeping on the ground at the stag and doe on Saturday lol).

 

Forgot to weigh in this morning - DON'T FORGET tomorrow.

 

Weight

• 181 lbs

Goal

• Gain - 2700 calories - 371 carbs, 135 protein, 75 fat

Routine

• Pullup Progression - Full Chinup - 3x5
• Dip Progression - Ring Dip - 3x6
• Squat Progression - 3 Step Deep Step Up - 3x6
• L-Sit Progression - One Foot Supported L-Sit - 3x30sec
• Pushup Progression - Diamond Pushup - 3x6
• Row Progression - Full Row - 3x6

[northman88]

Weighed in this morning at 182.5. Keep it up!

 

However, I've edited my challenge goal to be more vague.

 

"My goal is to gain weight (ideally muscle) consistently leading up to June 21, 2015."

[northman88]

Status Update

 

Progressions!

 

The plate that was installed to repair my collarbone hurts like a motherfucker... WHY?!

 

Weight

• 182.5 lbs

Goal

• Gain - 2700 calories - 371 carbs, 135 protein, 75 fat

Routine

• Pullup Progression - Full Chinup - 3x6
• Dip Progression - Ring Dip - 3x7
• Squat Progression - 3 Step Deep Step Up - 3x6
• L-Sit Progression - One Foot Supported L-Sit - 3x30sec
• Pushup Progression - Diamond Pushup - 3x6
• Row Progression - Full Row - 3x7

[northman88]

Collar bone repair area hurts less today: weird.

 

Dominated at hockey last night: not weird.

 

Will be weighing in this Sunday again. I'd like to keep a closer eye on my weight approaching my first progress pic. I feel stronger and I think I look stronger but I need the scale and camera to prove it.

[northman88]

Status Update

 

Went a little nuts with the progressions last night while being a little lazy as well (I really wanted to eat dinner and sit down lol).

 

I'll be indicating maxed out progressions with a MAX. I plan on sticking with these maxed out progressions until I can do 3x8 Full Chinups. Go me!

 

I've also picked a date to begin training handstands - I've been challenged by someone at work to achieve one by July 16 (they have to do one Chinup/Pullup).

 

Last update before the weekend - remember to weigh in on Sunday.

 

Weight

• 182.5 lbs

Goal

• Gain - 2700 calories - 371 carbs, 135 protein, 75 fat

Routine

• Pullup Progression - Full Chinup - 3x6
• Dip Progression - Ring Dip - 3x8 MAX
• Squat Progression - 3 Step Deep Step Up - 3x8 MAX
• L-Sit Progression - One Foot Supported L-Sit - 3x30sec
• Pushup Progression - Diamond Pushup - 3x8 MAX
• Row Progression - Full Row - 3x7

[northman88]

I performed adequately on the obstacle course I ran this weekend (really happy with my upper body strength so far); however, my ankle/achilles area is incredibly sore from the hill sprints we did.

 

EDIT: I forgot about when we were hanging from rings bent-elbow and I held for much, much longer than my friends (and they weren't even hanging with bent-elbow lol).

 

I also weighed in at 185.5 this morning... which would equal a 3 pound increase in one week. I'm going to weigh in again tomorrow to verify.

[northman88]

Status Update

 

This is a preemptive update for tonight's workout...

 

Weighed in this morning at 185. Still more of a gain than I'd like but the scale is definitely moving in the right direction. I need to figure out when to do a cut; perhaps at 190?

 

I'm going to skip Step Ups tonight as my legs are still killing me from the weekend and I need them for hockey tomorrow.

 

EDIT: didn't skip Step Ups.

 

Weight

• 185 lbs

Goal

• Gain - 2700 calories - 371 carbs, 135 protein, 75 fat

Routine

• Pullup Progression - Full Chinup - 3x6
• Dip Progression - Ring Dip - 3x8 MAX
• Squat Progression - 3 Step Deep Step Up - 3x8 MAX
• L-Sit Progression - One Foot Supported L-Sit - 3x30sec MAX
• Pushup Progression - Diamond Pushup - 3x8 MAX
• Row Progression - Full Row - 3x7

[northman88]

Status Update

 

Big status update from this past weekend.

 

Worked out on Sunday and not Saturday - for whatever reason (likely because of lack of sleep and bad diet on Friday), I had absolutely no energy and couldn't do it on Saturday.

 

After Sunday's workout I do feel more sore than normal. I'm also stalled at 185 lbs (challenge completed!), therefore, I am upping my food intake so I can keep gaining (hopefully) and in preparation of adding cardio training in July.

 

Also considering a deload and getting a massage for next week - I've been working out hard for 8 weeks now (will be 9 weeks on Sunday) and feel stronger than ever but I think my body may be telling me that a break is in order. I may be taking some vacation days so this would be good timing... will keep this updated once I've made a decision.

 

Weight

• 185 lbs

Goal

• Gain - 2850 calories - 392 carbs, 143 protein, 79 fat

Routine

• Pullup Progression - Full Chinup - 3x6
• Dip Progression - Ring Dip - 3x8 MAX
• Squat Progression - 3 Step Deep Step Up - 3x8 MAX
• L-Sit Progression - One Foot Supported L-Sit - 3x30sec MAX (I need to improve form here significantly)
• Pushup Progression - Diamond Pushup - 3x8 MAX
• Row Progression - Full Row - 3x7 (almost ready to max. out reps here)

[northman88]

Status Update

 

Usual workout last night but I skipped Step Ups and L-Sit to save myself time because I'm the Batman.

 

185 lbs at last weigh-in as you can see below but this Sunday will be both a weigh-in and a progress pic (first pic after 9 weeks of training; fingers crossed).

 

Moved to max. reps on Ring Rows.

 

Weight

• 185 lbs

Goal

• Gain - 2850 calories - 392 carbs, 143 protein, 79 fat

Routine

• Pullup Progression - Full Chinup - 3x6
• Dip Progression - Ring Dip - 3x8 MAX
• Squat Progression - 3 Step Deep Step Up - 3x8 MAX
• L-Sit Progression - One Foot Supported L-Sit - 3x30sec MAX
• Pushup Progression - Diamond Pushup - 3x8 MAX
• Row Progression - Full Row - 3x8 MAX