ArtemisWolf's Battle Log

Artemis Wolf · April 28, 2017

Well, here we go. Using this as a place where I can log the workouts and such that I do on a daily basis. This may get more or less complex as time goes on, or who knows, it may peter out entirely after the current 4 Week Challenge. Maybe I'll add various stats and measurements to this top post, maybe I'll go crazy with gifs and pictures. Or maybe I'll just stay boring old vanilla me. We shall see.

Onward and upward to bigger and better things.

Artemis Wolf · April 28, 2017

23APR17
Today was a really easy day. BST5K Day 1 rest day.

Yoga 20 minutes
A few hours of cooking for meal prep. Counts.

Artemis Wolf · April 28, 2017

24APR17
Today was pretty damn good.

5 minute elliptical warm up

-1 minute normal movement
-30 seconds backward movement, half squat
-30 seconds forward movement, half squat
-1 minute normal movement
-30 seconds backward movement, half squat
-30 seconds forward movement, half squat
-1 minute normal movement

Lat pulldowns 2x10 at 10 lbs resistance (I will not feel ashamed of my capabilities or lack thereof)
Back Extensions 2x10
Decline bench 2x10 10 lbs (I will not compare myself to others)
Incline bench 2x10 10 lbs (Everyone is at a different place in their fitness journey)
What I'm gonna call X Rotations with the resistance cables 1x10 2.5 lbs (I WILL NOT MAKE MYSELF SMALL FOR ANYONE. Not even me)
Week 1, Day 1 HundredPushups challenge

-Set 1: 2 knee push ups
-Set 2: 3 knee push ups
-Set 3: 2 knee push ups
-Set 4: 2 knee push ups
-Set 5: 6 knee push ups

BST5K (Day 2)

- 1.36 mi in 25:39

5K Self assessment. Time: 46:50 NEW PR W00T!

Artemis Wolf · April 28, 2017

25APR17
Today was pretty good (read exhausting).

Treadmil workout (25 minutes)

-3 minute warm up 3mph no incline
-2 minutes at 3.5 mph no incline
-3 minutes at 3.5 mph 3% incline
-2 minutes at 3.5 mph no incline
-1 minute at 3.5 mph 6% incline
-1 minute at 3 mph no incline
-1 minutes at 3.5 mph no incline
-2 minutes at 3.5 mph 3% incline
-1 minute at 3.5 mph no incline
-2 minutes at 3.5 mph 3% incline
-1 minute at 3.5 mph no incline
-1 minute at 3.5 mph 7% incline
-1 minute at 3 mph no incline
-1 minute at 3.5 mph 8% incline
-1 minute at 3 mph no incline
-1 minute at 3.5 mph 8% incline
-1 minute at 3 mph no incline

Bodyweight Circuit (3 rounds, 30 minutes)

-10 air squats
-5 burpees (step back, no push up, no jump)
-10 plank shoulder tap
-20 lunges
-10 frog jumps
-10 knee push ups

BST5K Day 3

-1.36 mi in 25:58. I think I was really feeling the activity from yesterday. And today really since this was the last thing I did for the day.

Artemis Wolf · April 28, 2017

26APR17
Today was not too shabby.

TRX (33 minutes!!! I think Kelly the Physical Therapy Assisstant is right, we need to add more exercises moving forward.)

-Biceps Curl / Triceps Press
Alternate 3x10
-Inverted Rows (elbows out at 90, 45, and close in. 10 each) / Incline Pushups ("Chest Press")
Alternate 3x10
-Y's (Also known to my lats as the Why oh why's) / Roll outs (Which we've been known to call the Superman. And talk crap about Superman while doing it, cause what is the appeal of a Superhero with NO WEAKNESS? Anyway.)
Alternate 3x10
-Obliques ("Hip drop")
3x10 each side
-Squats / Reverse squats? (Back to the anchor point, using the straps to lean forward and squat with heels off the ground. It puts more emphasis on the quads, rather than the glutes. I think. I'll ask Kelly later.)
Alternate 3x10
-Knee tucks ("Hamstring Curl") / Abductors (Which, oh by the way, SUCK now that I started lifting my hips off the groud for this exercise. It's awesome.)
Alternate 3x10
-Leg raises (sort of like a reverse crunch or situp. Knees bent, legs hinge at the hips instead of trying to lift the head and shoulders off the ground.
3x10

Week 1, Day 2 HundredPushups Challenge (Did these against the bleachers in the gym, so my hands were about 35 inches up off the ground.)

-Set 1: 3 incline push ups
-Set 2: 4 incline push ups
-Set 3: 2 incline push ups
-Set 4: 3 incline push ups
-Set 5: 10 incline push ups

Restorative yoga (30 minutes)

Artemis Wolf · April 28, 2017

27APR17

Treadmill warm up (5 minutes)
Dice workout (50 minutes) Various exercises for 2 minutes at a time, broken up by short walk / runs the length of the basketball court
TRX (50 minutes)

-Biceps Curl / Triceps Press
Alternate 3x10
-Inverted Rows (elbows out at 90, 45, and close in. 10 each) / Incline Pushups ("Chest Press")
Alternate 3x10
-Y's (Also known to my lats as the Why oh why's) / Roll outs
Alternate 3x10
-Obliques ("Hip drop")
3x10 each side
-Squats / Reverse squats
Alternate 3x10
-Knee tucks ("Hamstring Curl") / Abductors
Alternate 3x10
-Leg raises
3x10
-Torso rotations
3x10

Artemis Wolf · April 29, 2017

28APR17

Warm up walk (10 minutes at 3 mph)
TRX (50 minutes)

-Biceps Curl / Triceps Press

Alternate 3x10

-Inverted Rows (elbows out at 90, 45, and close in. 10 each) / Incline Pushups ("Chest Press")

Alternate 3x10

-Y's (Also known to my lats as the Why oh why's) / Roll outs

Alternate 3x10

-Obliques ("Hip drop")

3x10 each side

-Squats / Reverse squats

Alternate 3x10

-Knee tucks ("Hamstring Curl") / Abductors

Alternate 3x10

-Leg raises

3x10

-Torso rotations

3x10

HundredPushups Challenge Week 1, Day 3.

http://hundredpushups.com/week1.html

-Set 1: 4 incline push ups

-Set 2: 5 incline push ups

-Set 3: 4 incline push ups

-Set 4: 4 incline push ups

-Set 5: 15 incline push ups

Artemis Wolf · April 30, 2017

29APR17

Walking around the mall (approx 3 hours)
Basic Dumbell workout (45 minutes)

-Biceps curls / Triceps extensions

3x10 Alternate
-Dumbell flys / dumbell rows
3x10 Alternate
-Overhead press / lat pulldowns (20lbs set 1, 30lbs set 2 and 3)
3x10 Alternate

Artemis Wolf · May 1, 2017

30APR17

Today was meal prep day, so that's mostly what I did.

Meal prep (approx 3 hours active)
Walking 2.7 mph (20 minutes)

Artemis Wolf · May 2, 2017

1MAY17

Basic Dumbell workout (2 rounds, 45 minutes)

-Biceps curls (15lbs) / Triceps extensions (15lbs)
3x10 Alternate
-Dumbell bench press (15lbs) / dumbell rows (15lbs)
3x10 Alternate
-Overhead press (15lbs) / lat pulldowns (27.5lbs)
3x10 Alternate

HundredPushups Challenge Week 2, Day 1.

http://hundredpushups.com/week2.html
-Set 1: 4 incline push ups
-Set 2: 6 incline push ups
-Set 3: 4 incline push ups
-Set 4: 4 incline push ups
-Set 5: 8 incline push ups

BST5K Day 9

-1.45mi in 22:30 Much better than last time.

5k in 45:44 Woohoo! My knees hurt.

Artemis Wolf · May 3, 2017

2MAY17

TRX tabata circuit (this one is kind of hard to log. We basically took a handful of the exercises I usually do and did them in a different order as many times as we could for 30 seconds then rested. Then we did it all again for minute long intervals. For an hour. So, yeah, pretend I wrote that out in a clear and concise way....)
BST5K Day 10

-1.45 mi in 26:09 not quite as good as last time, but I also did no running, so I'll accept it.

Artemis Wolf · May 4, 2017

3MAY17

TRX (45 minutes)

-Biceps Curl / Triceps Press
Alternate 3x10
-Inverted Rows (elbows out at 90, 45, and close in. 10 each) / Incline Pushups ("Chest Press")
Alternate 3x10
-Y's (Also known to my lats as the Why oh why's) / Roll outs
Alternate 3x10
-Obliques ("Hip drop")
3x10 each side
-Squats / Reverse squats
Alternate 3x10
-Knee tucks ("Hamstring Curl") / Abductors
Alternate 3x10
-Leg raises
3x10
-Torso rotations
3x10

TRX. Yep again, only this time at a steeper incline and 2x10 of each exercise
Short walk (30 minutes at 3.0 mph)
HundredPushups Challenge Week 2, Day 2

http://hundredpushups.com/week2.html

-Set 1: 5 incline push ups
-Set 2: 6 incline push ups
-Set 3: 4 incline push ups
-Set 4: 4 incline push ups
-Set 5: 8 incline push ups

Artemis Wolf · May 5, 2017

4MAY17

TRX circuit

-chest press

-squats

-rows

-planks

-reverse lunge

-bicep curls

-hamstring curls

-tricep curls

-knee tucks

30 seconds x3 rounds

BST5K Day 12

-1.45 mi in 29:04

Artemis Wolf · May 6, 2017

5MAY17

HundredPushups Challenge Week 2, Day 3

http://hundredpushups.com/week2.html

-Set 1: 5 incline push ups
-Set 2: 7 incline push ups
-Set 3: 5 incline push ups
-Set 4: 5 incline push ups
-Set 5: 8 incline push ups

Short walk (40 minutes at 3.0 mph)

Artemis Wolf · May 7, 2017

6MAY17

10 km walk (2 hours and 8 minutes at 3 mph)
Meal prep (approx 3 hrs active time)

Artemis Wolf · May 8, 2017

7MAY17

Short walk (20 minutes at 3.0 mph)
Yoga (15 minutes)

Artemis Wolf · May 9, 2017

8MAY17

HundredPushups Challenge Week 2, Day 1. Have to repeat Week 2. Can't yet do 16 push ups.

http://hundredpushups.com/week2.html
-Set 1: 4 incline push ups
-Set 2: 6 incline push ups
-Set 3: 4 incline push ups
-Set 4: 4 incline push ups
-Set 5: 8 incline push ups

BST5K Day 16

-1.35mi in 27:16

Artemis Wolf · May 10, 2017

9MAY17

TRX Circuit

-Chest press

-front squat

-roll outs

-triceps

30 sec each, 3x

-Rows

-Squats

-Y's

-Lunges

30 sec each, 3x

-Hamstring curls

-Abductors

-Bicycles

-Crunches

30 sec each, 3x

-Plank

-Side plank

30 sec each 2x

BST5K Day 17

-1.45 in 23:23

5K Self-Assesment

-New PR of 43:07!!!!!!!!!!!!!!!!!!!!!!!!!!

Artemis Wolf · May 11, 2017

10MAY17

TRX (55 minutes)

-Biceps Curl / Triceps Press
Alternate 3x10
-Inverted Rows (elbows out at 90, 45, and close in. 10 each) / Chest Press
Alternate 3x10
-Y's / Roll outs
Alternate 3x10
-Squats / Front squats
Alternate 3x10

-Hip drop / Torso rotations
Alternate 3x10
-Hamstring Curl / Abductors
Alternate 3x10
-Leg raises
3x10

Short walk (40 minutes at 3.0 mph)
HundredPushups Challenge Week 2, Day 2

http://hundredpushups.com/week2.html

-Set 1: 5 incline push ups
-Set 2: 6 incline push ups
-Set 3: 4 incline push ups
-Set 4: 4 incline push ups
-Set 5: 9 incline push ups

Artemis Wolf · May 12, 2017

11MAY17

TRX Circuit

-Chest press

-front squat

-roll outs

-triceps

30 sec each, 3x

-Rows

-Squats

-Y's

-Lunges

30 sec each, 3x

-Hamstring curls

-Abductors

-Bicycles

30 sec each, 3x

Basic stretches and abs for Physical Therapy
BST5K Day 19

-1.67 mi in 33:58

Artemis Wolf · May 15, 2017

12MAY17

TRX (55 minutes)

-Biceps Curl / Triceps Press
Alternate 3x10
-Inverted Rows (elbows out at 90, 45, and close in. 10 each) / Chest Press
Alternate 3x10
-Y's / Roll outs
Alternate 3x10
-Squats / Front squats
Alternate 3x10

-Hip drop / Torso rotations
Alternate 3x10
-Hamstring Curl / Abductors
Alternate 3x10
-Leg raises
3x10

HundredPushups Challenge Week 2, Day 3

http://hundredpushups.com/week2.html

-Set 1: 5 incline push ups
-Set 2: 7 incline push ups
-Set 3: 5 incline push ups
-Set 4: 5 incline push ups
-Set 5: 7 incline push ups

Short walk (35 minutes at 2.6 mph)

Artemis Wolf · May 15, 2017

13MAY17

Meal prep (3 hours active time)
Short walk (20 minutes at 2.5 mph)

Artemis Wolf · May 15, 2017

14MAY17

Walk through the mall (approx 3 hours walking at 2.6 mph)

Artemis Wolf · May 19, 2017

15MAY17

This is a placeholder. Updates will happen.

Artemis Wolf · May 19, 2017

16MAY17

This is a placeholder. Updates will happen.

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