Nomad Posted December 30, 2011 Report Share Posted December 30, 2011 Here it is, my new and improved workout, life and make everything better log.Life goals:- Figure out my strengths and weaknessesI will write a little bit more about that later on as it is a very important and big topic for me.Relationship goals:- Surprise my girlfriend with something nice every month- Call or mail minimum 3 old friends who I haven’t heard for a long time every monthTo be honest, I am very bad at some common socializing tasks like calling an old friend (or even my own mom and dad) or remembering birthdays. Trying to do better now! Fitness goals:- Start a complete run of the PLP-60day challenge on Monday, second of January (http://www.t-nation.com/free_online_article/most_recent/plp_the_60day_challenge)I did half of the challenge from November to December and had a great time with it. Now it is time to do the whole thing.Btw. I only do it from Monday to Friday, the weekend is off. I also changed exercises to Jumping pull ups, squats, push-ups. - Do a full body workout at least twice a week (both gym or home training count)Creativity goals:- Find a rehearsal room to sing- Learn tin whistle 3 times a week on lunch break at work- Revise the ruleset for my self invented board game until january is over- Add one card to my self created trading card game every workdayTimelineDaily goals (mo-fr)- Add one card to my self created trading card game- Exercise the 60day PLP challengeWeekly goals- Learn tin whistle 3 times a week on lunch break at work- Do a full body workout at least twice a week (both gym or home training count)Monthly goals (January)- Surprise my girlfriend with something nice- Call or mail minimum 3 old friends who I haven’t heard for a long time- Find a rehearsal room to sing- Revise the ruleset for my self invented board game until january is overNomad Quote Add me in Fitocracy History will be kind to me. For I intend to write it. Link to comment
Nomad Posted December 30, 2011 Author Report Share Posted December 30, 2011 updated with timeline and additional info Quote Add me in Fitocracy History will be kind to me. For I intend to write it. Link to comment
Nomad Posted January 2, 2012 Author Report Share Posted January 2, 2012 2012-1-2Day 1 of 60 in the PLP challenge10 Push-ups10 Jumping pull-ups10 SquatsDone right after waking up.I also added not only 1 but 3 cards to my self created trading card game (work title: Apocalypse). A good start I think Plan on going to the gym tonight. Will see how the last days have affected my lifting Edit: Gym workout addedgym workoutSome mobility drillsDeadlift Only Bar x 10 10kg x 5 20kg x 3 40kg x 1 60kg x 1 70kgx5 70kgx5 80kgx5 (PR + 10kg)I started deadlifting not long ago. I could lift some more but I think it is better to get the technique down firstUsually I do overhead-pushes and pull-ups next but I switched it up because my shoulder did not feel right.Playing around in the gym:Dips 3x5Holds x3 (just hold myself as long as possible at the pull-up bar)Back extensions on roman chair 2x10 (with 5kg plate) Hanging knee raises 2x10Farmers walk (one round is about 20-30 meters)20kg each side22,5kg each side (1 drop, grip was too fatigued)Row machine 15kg x 1015kg x5Trying to move the weight as slow as possible here (5-10 sec each way), full rom. Quote Add me in Fitocracy History will be kind to me. For I intend to write it. Link to comment
Nomad Posted January 3, 2012 Author Report Share Posted January 3, 2012 2012-1-3Day 2 of 60 day PLP challenge11 push-ups11 jumping pull-ups (on door frame)11 squatsAdded not only 1 but 8 cards to my tcg Apocalypse. Yeah Quote Add me in Fitocracy History will be kind to me. For I intend to write it. Link to comment
Nomad Posted January 4, 2012 Author Report Share Posted January 4, 2012 2012-1-4Day 3 of the PLP challenge12 push-ups12 jumping pull-ups (on door frame)12 squatsI try to get an bodyweight workout at home in tonight. Still a little bit sore from mondayAdded 4 cards to Apocalypse. Quote Add me in Fitocracy History will be kind to me. For I intend to write it. Link to comment
Nomad Posted January 5, 2012 Author Report Share Posted January 5, 2012 No bwe workout yesterday and I slept to long today and had no time for my PLP challenge. Not satisfied. I will do it on lunch break at work.Edit: 2012-1-5Day 4 of the PLP challenge13 push-ups13 jumping pull-ups (on door frame)13 squatsAdded 10 cards to my game. Wohoo Total of 51 cards now. The goal is at least 200 until the first test plays will start. Long way to go but I'm on it and very excited Quote Add me in Fitocracy History will be kind to me. For I intend to write it. Link to comment
Nomad Posted January 9, 2012 Author Report Share Posted January 9, 2012 I had to cancel the 5th day of the PLP challenge because I fell ill on friday. No further workouts over the weekend.But it is monday now and I'm back on it. 2012-1-9Day 6 of the PLP challenge15 push-ups15 jumping pull-ups (on door frame)15 squatsI also missed the second weekly goal because haven't practised the tin whistle at all. One time playing keyboard and thats it. Needs to be better this week.Added 4 cards to ApocalypseWent out of the office during lunch break to practise tin whistle today but after 5 minute it started to rain. Duh! Quote Add me in Fitocracy History will be kind to me. For I intend to write it. Link to comment
Nomad Posted January 10, 2012 Author Report Share Posted January 10, 2012 Did only a quick bodyweight workout yesterday cause I had no time for more. Warm-up: jumping-Jacks 50Push-Ups 2x20Dips 5Assisted Dips 15Squats 2x252 sprints (distance: ca 30 meters)Everything done in a circuit. No rest.2012-1-10Day 7 of the PLP challenge16 push-ups16 jumping pull-ups (on door frame)16 squatsAdded one card to my game. Quote Add me in Fitocracy History will be kind to me. For I intend to write it. Link to comment
Nomad Posted January 11, 2012 Author Report Share Posted January 11, 2012 2012-1-11Day 8 of the PLP challenge17 push-ups17 assisted dips17 squatsI had to change the exercises a bit, because the jumping pull-ups were too loud this early in the morning. I will look for my terra band tonight and do band rows from tomorrow morning on.No cards added today. Buuuh Quote Add me in Fitocracy History will be kind to me. For I intend to write it. Link to comment
Nomad Posted January 12, 2012 Author Report Share Posted January 12, 2012 2012-1-12Day 9 of the PLP challenge18 push-ups18 band rows (band on doorknob)18 squatsNo cards added. Quote Add me in Fitocracy History will be kind to me. For I intend to write it. Link to comment
Nomad Posted January 16, 2012 Author Report Share Posted January 16, 2012 2012-1-13Day 10 of the PLP challenge19 push-ups19 band rows (band on doorknob)19 squats Again no cards added Wanted to do a bodyweight workout at night but hurt two fingers during the day and called it off.2012-1-16Day 11 of the PLP challenge20 push-ups20 band rows (band on doorknob)20 squats 4 cards added. I'm back on track Gym workoutDeadlift- Bar x10- 20kg x 5- 30kg x 3- 40kg x 1- 60kg x 1- 70kg 3x5Single arm overhead push- 6kg x 5 each side- 7,5kg x 3 each side- 10kg x 1 each side- 11,5kg x 1 each side- 13kg x 1 each side- 16kg x 1 each side- 18kg x 4 right arm, 3 with left arm. Had no power for the 18kg today- 16kg x 6 each sidePull-ups5x22x1Everything done as a cirquit. Deadlift, overhead push, pull-up, rest, repeat Quote Add me in Fitocracy History will be kind to me. For I intend to write it. Link to comment
Nomad Posted January 17, 2012 Author Report Share Posted January 17, 2012 2012-1-17Day 12 of the PLP challenge21 push-ups21 band rows (band on doorknob)21 squats Quote Add me in Fitocracy History will be kind to me. For I intend to write it. Link to comment
Nomad Posted January 18, 2012 Author Report Share Posted January 18, 2012 2012-1-18Day 13 of the PLP challenge22 push-ups22 band rows (band on doorknob)22 squats added 2 cards to my tcg.Still have a sore back from deadlifting on monday. I think I need to work a little more on technique, the weight wasn't that high. Quote Add me in Fitocracy History will be kind to me. For I intend to write it. Link to comment
Nomad Posted January 19, 2012 Author Report Share Posted January 19, 2012 2012-1-19Day 14 of the PLP challenge23 push-ups23 band rows (band on doorknob)23 squatsShort workout at home.- Plank hold 2 min 30- Side plank hold 1 min each side- Leg hold 1 min (don't know how it is called properly. I just lay flat on the back and lift arms and legs a short step into the air and hold it there)- Back hold 2 mins (don't know how it is called properly. I just lay flat on the stomach and lift arms and legs a short step into the air and hold it there)- Squat hold against the wall 2 mins- Push-up hold 1 min (hold at the bottom of push-up movement. Just a little over the floor.)Done. Quote Add me in Fitocracy History will be kind to me. For I intend to write it. Link to comment
Nomad Posted January 20, 2012 Author Report Share Posted January 20, 2012 2012-1-20Day 15 of the PLP challenge24 push-ups24 band rows (band on doorknob)24 squatsAdded 3 cards to my game.Gym workoutStill with a sore back so I went slow.Mobility workBench press- Bar 2x10- 10kg x 5- 15kg x 3- 20kg x 1- 25kg x 1- 30kg 3x10Farmers walk2 x 7,5kg - ca 15 meters2 x 10kg - ca 10 meters2 x 13kg - ca 5 meters2 x 16kg - ca 5 meters2 x 20kg - ca 10 meters2 x 22,5kg - 2 x ca 15 meters (1 drop in second run)Some L-sit and planche training Quote Add me in Fitocracy History will be kind to me. For I intend to write it. Link to comment
Nomad Posted January 23, 2012 Author Report Share Posted January 23, 2012 2012-1-22Some bodyweight speed, coordination and flexibility work (like front kick throughs, burpees, bridges, etc)2012-1-23Day 16 of the PLP challenge25 push-ups25 band rows (band on doorknob)25 squatsAdded 3 cards to my gameShort bodyweight workout while walking with the dogPush-ups 2x30Assisted dips 2x15tried bodyweight rows but totally suckt at itSquats 2x35Knee raises in dip position 15 (& hold the last one up in the air as long as possible) Quote Add me in Fitocracy History will be kind to me. For I intend to write it. Link to comment
Nomad Posted January 24, 2012 Author Report Share Posted January 24, 2012 2012-1-24Day 17 of the PLP challenge26 push-ups26 band rows (band on doorknob)26 squatsAdded 1 card to my game. Total of 70 now. Still a long way to go but progressing nicely. Quote Add me in Fitocracy History will be kind to me. For I intend to write it. Link to comment
Nomad Posted January 25, 2012 Author Report Share Posted January 25, 2012 2012-1-25Day 18 of the PLP challenge27 push-ups27 band rows (band on doorknob)27 squatsHave a pain in my left shoulder since yesterday. Will do only the plp challenge "workouts" this week and see how it progresses. When the pain not disappears I take the next week off completely. Quote Add me in Fitocracy History will be kind to me. For I intend to write it. Link to comment
Nomad Posted January 26, 2012 Author Report Share Posted January 26, 2012 2012-1-26Day 19 of the PLP challengepush-ups 25 + 3 = 2828 band rows (band on doorknob)28 squatsadded 2x10 Facepulls with band on doorknobShoulder is a lot better now. Don't know if it is because of the facepulls or just natural regeneration Quote Add me in Fitocracy History will be kind to me. For I intend to write it. Link to comment
Nomad Posted January 27, 2012 Author Report Share Posted January 27, 2012 2012-1-27Day 20 of the PLP challengepush-ups 25 + 4 = 2929 band rows (band on doorknob)29 squatsadded 2x10 Facepulls with band on doorknobShoulder is improving more and more. I think I can attack again next week Quote Add me in Fitocracy History will be kind to me. For I intend to write it. Link to comment
Nomad Posted February 7, 2012 Author Report Share Posted February 7, 2012 Haven’t updated my log tue to some hectic days, but I’ve met most of my goals anyway and my whole life has taken a turn in the right direction I think. And now... back to the battle log!2012-2-7Day 25 of the PLP challengepush-ups 25 + 11 = 36band rows (band on doorknob) x36squats 35 + 1 = 36Facepulls with band on doorknob x 15 (I do them every day now because I feel better with them somehow)My girlfriend made me a compliment yesterday about my changing body! Feels good Quote Add me in Fitocracy History will be kind to me. For I intend to write it. Link to comment
Nomad Posted March 8, 2012 Author Report Share Posted March 8, 2012 Everything's got pulled apart again. Prioritys are shifting every week currently because I try to really dig to the point to know whats important for me. Fitness is a top priority but I decided to close this workout log currently and switch over to fitocracy. Just feels better. Life goals are changing all the time and I will log them again (in the blog section) when I think that I get the hang on to them.Thanks for watching. Quote Add me in Fitocracy History will be kind to me. For I intend to write it. Link to comment
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