The nomad is on his way

[Nomad]

Here it is, my new and improved workout, life and make everything better log.

Life goals:

- Figure out my strengths and weaknesses

I 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 month

To 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 workday

Timeline

Daily goals (mo-fr)

- Add one card to my self created trading card game

- Exercise the 60day PLP challenge

Weekly 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 over

Nomad

[Nomad]

updated with timeline and additional info

[Nomad]

2012-1-2

Day 1 of 60 in the PLP challenge

10 Push-ups

10 Jumping pull-ups

10 Squats

Done 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 added

gym workout

Some mobility drills

Deadlift 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 first

Usually 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 3x5

Holds 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 2x10

Farmers walk (one round is about 20-30 meters)

20kg each side

22,5kg each side (1 drop, grip was too fatigued)

Row machine

15kg x 10

15kg x5

Trying to move the weight as slow as possible here (5-10 sec each way), full rom.

[Nomad]

2012-1-3

Day 2 of 60 day PLP challenge

11 push-ups

11 jumping pull-ups (on door frame)

11 squats

Added not only 1 but 8 cards to my tcg Apocalypse. Yeah

[Nomad]

2012-1-4

Day 3 of the PLP challenge

12 push-ups

12 jumping pull-ups (on door frame)

12 squats

I try to get an bodyweight workout at home in tonight. Still a little bit sore from monday

Added 4 cards to Apocalypse.

[Nomad]

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:

2012-1-5

Day 4 of the PLP challenge

13 push-ups

13 jumping pull-ups (on door frame)

13 squats

Added 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

[Nomad]

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.

2012-1-9

Day 6 of the PLP challenge

15 push-ups

15 jumping pull-ups (on door frame)

15 squats

I 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 Apocalypse

Went out of the office during lunch break to practise tin whistle today but after 5 minute it started to rain. Duh!

[Nomad]

Did only a quick bodyweight workout yesterday cause I had no time for more.

Warm-up: jumping-Jacks 50

Push-Ups 2x20

Dips 5

Assisted Dips 15

Squats 2x25

2 sprints (distance: ca 30 meters)

Everything done in a circuit. No rest.

2012-1-10

Day 7 of the PLP challenge

16 push-ups

16 jumping pull-ups (on door frame)

16 squats

Added one card to my game.

[Nomad]

2012-1-11

Day 8 of the PLP challenge

17 push-ups

17 assisted dips

17 squats

I 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

[Nomad]

2012-1-12

Day 9 of the PLP challenge

18 push-ups

18 band rows (band on doorknob)

18 squats

No cards added.

[Nomad]

2012-1-13

Day 10 of the PLP challenge

19 push-ups

19 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.

2012-1-16

Day 11 of the PLP challenge

20 push-ups

20 band rows (band on doorknob)

20 squats

4 cards added. I'm back on track

Gym workout

Deadlift

- Bar x10

- 20kg x 5

- 30kg x 3

- 40kg x 1

- 60kg x 1

- 70kg 3x5

Single 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 side

Pull-ups

5x2

2x1

Everything done as a cirquit. Deadlift, overhead push, pull-up, rest, repeat

[Nomad]

2012-1-17

Day 12 of the PLP challenge

21 push-ups

21 band rows (band on doorknob)

21 squats

[Nomad]

2012-1-18

Day 13 of the PLP challenge

22 push-ups

22 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.

[Nomad]

2012-1-19

Day 14 of the PLP challenge

23 push-ups

23 band rows (band on doorknob)

23 squats

Short 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.

[Nomad]

2012-1-20

Day 15 of the PLP challenge

24 push-ups

24 band rows (band on doorknob)

24 squats

Added 3 cards to my game.

Gym workout

Still with a sore back so I went slow.

Mobility work

Bench press

- Bar 2x10

- 10kg x 5

- 15kg x 3

- 20kg x 1

- 25kg x 1

- 30kg 3x10

Farmers walk

2 x 7,5kg - ca 15 meters

2 x 10kg - ca 10 meters

2 x 13kg - ca 5 meters

2 x 16kg - ca 5 meters

2 x 20kg - ca 10 meters

2 x 22,5kg - 2 x ca 15 meters (1 drop in second run)

Some L-sit and planche training

[Nomad]

2012-1-22

Some bodyweight speed, coordination and flexibility work (like front kick throughs, burpees, bridges, etc)

2012-1-23

Day 16 of the PLP challenge

25 push-ups

25 band rows (band on doorknob)

25 squats

Added 3 cards to my game

Short bodyweight workout while walking with the dog

Push-ups 2x30

Assisted dips 2x15

tried bodyweight rows but totally suckt at it

Squats 2x35

Knee raises in dip position 15 (& hold the last one up in the air as long as possible)

[Nomad]

2012-1-24

Day 17 of the PLP challenge

26 push-ups

26 band rows (band on doorknob)

26 squats

Added 1 card to my game. Total of 70 now. Still a long way to go but progressing nicely.

[Nomad]

2012-1-25

Day 18 of the PLP challenge

27 push-ups

27 band rows (band on doorknob)

27 squats

Have 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.

[Nomad]

2012-1-26

Day 19 of the PLP challenge

push-ups 25 + 3 = 28

28 band rows (band on doorknob)

28 squats

added 2x10 Facepulls with band on doorknob

Shoulder is a lot better now. Don't know if it is because of the facepulls or just natural regeneration

[Nomad]

2012-1-27

Day 20 of the PLP challenge

push-ups 25 + 4 = 29

29 band rows (band on doorknob)

29 squats

added 2x10 Facepulls with band on doorknob

Shoulder is improving more and more. I think I can attack again next week

[Nomad]

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!

2012-2-7

Day 25 of the PLP challenge

push-ups 25 + 11 = 36

band rows (band on doorknob) x36

squats 35 + 1 = 36

Facepulls 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

[Nomad]

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.