Ballad's Battle Log

[Ballad]

 Ballad's Battle Log

 

Welcome to my battle log!

 

My name is Meaghan, and I'm a 25-year-old Canadian from Toronto. I've been lifting on and off for the past 6 years, and would like to make fitness more of a consistent habit.

 

I had previously started a battle log way back in 2014, when I first joined this lovely forum. My participation at that time dropped to nil about 3-4 weeks in, so I'm back with a vengeance - and a brand new outlook.

 

Lessons learned:

• Go for quick wins. I got really excited and ambitious last time around, and set myself up for failure by having a number of very challenging side quests all at once. This time around, I plan to set smaller & more achievable goals (or "quick wins") to keep myself motivated and on track.
• Build foundational habits. These are keystone habits - like getting enough sleep, drinking water, meditating, and following a morning ritual - that will set me up for success in other areas of my life. This time around, I plan to focus on these habits first.
• Master the mental game. Being at the gym, cooking myself a meal, or completing a specific task is completely doable - once I'm doing it. It's the mental energy I expend trying to convince myself to do these things that's exhausting. Master the mind --> master the body.

This year, I've set myself a theme & a corresponding epic quest based around 3 pillars:

 

1. Mental fortitude

2. Discipline

3. Kindness

 

More to come on these pillars.

 

I'll be using this battle log to record training sessions, share resources & updates, and write commentary. Please feel free to introduce yourself and follow along!

 

Cheers,

Meaghan

[Ballad]

Gym Log: December 28, 2015

Chest & Triceps

 

1. Push-ups

• Full x 8, assisted x4
• Full x 5, assisted x 7
• Assisted x 4 

2. Dumbbell Bench Press

• 5lb x 12 x 3

3. Flat Bench Dumbbell Flys

• 5lb x 12 x 3

4. Standing Dumbbell Triceps Extension

• 5lb x 12 x 1
• 7.5lb x 12 x 2

5. Triceps Pulldown

• 12.5lb x 12 x 3

6. Cardio (treadmill, 5.5 incline)

• 4 min warm-up @ 3.5 speed
• 22 min alternating sprints @ 6.5 speed (1 min) & walks @ 3.7 speed (2 min)
• 4 min cool-down @ 3.2 speed
• Total distance: 2.18 miles

7. Plank

• Body x 1 min x 3

[Ballad]

Gym Log: December 30, 2015

Back & Biceps

 

1. Hammer Strength Lat Pull

• 20lb x 10 x 3

2. Wide Grip Lat Pulldown

• 55lb x 10 x 3

3. Seated Narrow Grip Cable Row

• 40lb x 10 x 3

4. Barbell Row

• 30lb x 10 x 3

5. Back Extensions

• Body x 10 x 3

6. Barbell Curl

• 20lb x 10 x 3

7. Alternate Hammer Curl

• 7.5lb x 10 x 3

8. Incline Dumbbell Curl

• 5lb x 10 x 3

 

My FitBit arrived today, so I'm looking forward to using that for cardio motivation!

[Ballad]

Gym Log: December 31, 2015

Cardio

 

Yikes, my endurance needs some serious work. It's been a while since I attempted a 3.1 mile treadmill run (as opposed to a sprint/walk combo). Unfortunately, I ended up stopping to walk before I hit 1 mile. I'm sure part of it was mental (ie. not pushing myself enough), but part of it was definitely endurance.

 

I ended up turning the rest of my treadmill time into an incline walk: 8 incline, 3.7 speed. It still felt like I got a good workout in, but I'm looking forward to improving my actual running ability in the new year.

 

On the plus side, I planked for 2.5 minutes, and I've very nearly hit 10k steps today!

 

Happy New Year, y'all.

[Ballad]

Gym Log: January 4, 2016

Legs

 

1. Leg Extensions

• 50lb x 10 x 3

2. Dumbbell Squat

• Body x 10 x 1
• 22.5lb x 10 x 3

3. Dumbbell Lunges

• 10lb x 10 x 3

4. Single Leg Dumbbell Deadlift

• 5lb x 10 x 3

5. Standing Calf Raise

• 95lb x 12 x 3

6. Lying Leg Curl

• 30lb x 10 x 3

 

10k steps today, whaaat.

[Ballad]

Gym Log: January 6, 2016

Back & Biceps

 

1. Wide Grip Lat Pulldown

• 60b x 10 x 3

2. Hammer Strength Lat Pull

• 30lb x 10 x 1
• 30lb x 8 x 1
• 30lb x 7 x 1

3. Seated Narrow Grip Cable Row

• 40lb x 10 x 1
• 55lb x 10 x 1
• 55lb x 5 x 1

4. Back Extensions

• Body x 10 x 2
• 5lb x 10 x 1

5. Barbell Row

• 30lb x 10 x 3

6. Barbell Curl

• 20lb x 10 x 3

7. Incline Dumbbell Curl

• 5lb x 10 x 3

8. Alternate Hammer Curl

• 8lb x 10 x 3

9. Cardio (treadmill, 5.0 incline)

 

I followed the interval training suggested in this NerdFitness article. It was awesome. It left me feeling just the right mix of tired & refreshed. I'm looking forward to shortening the rest time to 1.5 mins next time!

• 5 min warm-up @ 3.7 speed
• 30 sec sprint at 6.0 speed / 2 min walk at 3.7 speed
• 30 sec sprint at 6.5 speed / 2 min walk at 3.7 speed
• 30 sec sprint at 7.0 speed / 2 min walk at 3.7 speed
• 30 sec sprint at 7.5 speed / 2 min walk at 3.7 speed
• 30 sec sprint at 8.0 speed / 2 min walk at 3.7 speed
• 30 sec sprint at 9.0 speed / 2 min walk at 3.7 speed
• 5 min cool-down

Total distance: 1.51 miles

 

10. Plank

• Body x 1 x 2.5 mins

[Ballad]

Gym Log: January 9, 2016

Legs

 

1. Leg Extensions

• 50lb x 10 x 3

2. Dumbbell Squat

• Body x 10 x 1
• 22.5lb x 10 x 3

3. Dumbbell Lunges

• 10lb x 10 x 3

4. Single Leg Dumbbell Deadlift

• 5lb x 10 x 3

5. Lying Leg Curl

• 30lb x 10 x 1
• 40lb x 10 x 2

6. Standing Calf Raise

• 90lb x 12 x 3

[Ballad]

Gym Log: January 11, 2016

Chest & Triceps

 

1. Push-ups

• Full x 9, Assisted x 3
• Full x 3, Assisted x 4
• Full x 1, Assisted x2

2. Dumbbell Bench Press

• 7.5lb x 12 x 3

3. Flat Bench Dumbbell Flyes

• 7.5lb x 12 x 3

4. Standing Dumbbell Triceps Extension

• 7.5lb x 12 x 3

5. Bench Dips

• Body x 10 x 1
• Body x 8 x 2

6. Cardio (treadmill, 5.0 incline)

• 5 min warm-up @ 3.7 speed
• 30 sec sprint at 6.0 speed / 1.5 min walk at 3.5 speed
• 30 sec sprint at 6.5 speed / 1.5 min walk at 3.5 speed
• 30 sec sprint at 7.0 speed / 1.5 min walk at 3.5 speed
• 30 sec sprint at 7.5 speed / 1.5 min walk at 3.5 speed
• 30 sec sprint at 8.0 speed / 1.5 min walk at 3.5 speed
• 30 sec sprint at 9.0 speed / 1.5 min walk at 3.5 speed
• 5 min cool-down

Total distance: 1.45 miles

 

7. Plank

• Body x 1 min x 3

[Ballad]

Gym Log: January 14, 2016

Circuit Training

 

I wanted to mix things up today, so I followed most of the Beginner Body Weight Workout (excluding Dumbbell Rows and including Dumbbell Lunges).

 

1. Squats

• Body x 20 (all 3 circuits)

2. Assisted push-ups

• Body x 10 (first 2 circuits)
• Body x 9 (3rd circuit)

3. Dumbbell Lunges

• 8lb x 20 (all 3 circuits)

4. Plank

• Body x 1 min (all 3 circuits)

5. Jumping Jacks

• Body x 30 (all 3 circuits)

 

I have mixed feelings about this workout. I'll see what my body's feeling like tomorrow.

[Ballad]

Gym Log: January 16, 2016

Back & Biceps

 

1. Hammer Strength Lat Pull

• 30lb x 10 x 3

2. Wide Grip Lat Pulldown

• 60lb x 10 x 2
• 60lb x 8 x 1

3. Seated Narrow Grip Cable Row

• 55lb x 8 x 2
• 55lb x 7 x 1

4. Back Extensions

• 5lb x 10 x 2
• 10lb x 10 x 1

5. Barbell Row

• 40lb x 10 x 3

6. Incline Dumbbell Curl

• 10lb x 10 x 3

7. Alternate Hammer Curl

• 10lb x 10 x 3

8. Barbell Curl

• 25lb x 6 x 3

 

Gym Log: January 19, 2016

Legs

 

1. Leg Extensions

• 65lb x 10 x 2
• 65lb x 8 x 2

2. Dumbbell Squats

• Body x 10 x 1
• 25lb x 10 x 3

3. Dumbbell Lunges

• 10lb x 10 x 3

4. Single Leg Dumbbell Lunge

• 5lb x 10 x 2
• 5lb x 5 x 1

5. Lying Leg Curls

• 40lb x 10 x 3

6. Standing Calf Lift

• 95lb x 10 x 3

 

So, I definitely thought the Leg Extensions machine was set at 50lb and was disappointed that it felt so much harder than last time. Needless to say, it was a relief to realize it was actually set at 65lb!

[PrincessMononoke]

Ballad's Battle Log

Welcome to my battle log!

My name is Meaghan, and I'm a 25-year-old Canadian from Toronto. I've been lifting on and off for the past 6 years, and would like to make fitness more of a consistent habit.

I had previously started a battle log way back in 2014, when I first joined this lovely forum. My participation at that time dropped to nil about 3-4 weeks in, so I'm back with a vengeance - and a brand new outlook.

Lessons learned:

• Go for quick wins. I got really excited and ambitious last time around, and set myself up for failure by having a number of very challenging side quests all at once. This time around, I plan to set smaller & more achievable goals (or "quick wins") to keep myself motivated and on track.
• Build foundational habits. These are keystone habits - like getting enough sleep, drinking water, meditating, and following a morning ritual - that will set me up for success in other areas of my life. This time around, I plan to focus on these habits first.
• Master the mental game. Being at the gym, cooking myself a meal, or completing a specific task is completely doable - once I'm doing it. It's the mental energy I expend trying to convince myself to do these things that's exhausting. Master the mind --> master the body.

This year, I've set myself a theme & a corresponding epic quest based around 3 pillars:

1. Mental fortitude

2. Discipline

3. Kindness

More to come on these pillars.

I'll be using this battle log to record training sessions, share resources & updates, and write commentary. Please feel free to introduce yourself and follow along!

Cheers,

Meaghan

This is so me! I did the same. Jumped

On the boards with non realistic goals and commitments. I fizzled out much quicker however! Lol I'm back too and planning out my battle log. Love your 3 pillars also. I think I'm gonna steal that

Sent from my iPhone using Tapatalk

[Ballad]

Thanks for the love, PrincessMononoke - and welcome back! I'm glad you've also made the leap back onto the forums. I'm all about learning from past failures and setting myself up for future successes - and NF is so full of similarly-minded folks. It's wonderful.

 

Please do feel free to steal those pillars! Shoot me a link when your battle log & next challenge is up - I'd love to follow along. xx

[Ballad]

Gym Log: January 22, 2016

Chest & Triceps

 

1. Push-ups

• Assisted x 13 x 1
• Assisted x 9 x 1
• Assisted x 5 x 1

2. Dumbbell Bench Press

• 7.5lb x 10 x 1
• 10lb x 10 x 2

3. Flat Bench Dumbbell Flyes

• 7.5lb x 10 x 1
• 10lb x 10 x 2

4. Bench Dips

• Body x 10 x 3

5. Standing Dumbbell Triceps Extension

• 10lb x 10 x 3

6. Cardio (treadmill, 5.5 incline)

• 5 min warm-up @ 3.7 speed
• 30 sec sprint at 6.0 speed / 1 min walk at 3.7 speed
• 30 sec sprint at 6.5 speed / 1 min walk at 3.7 speed
• 30 sec sprint at 7.0 speed / 1 min walk at 3.7 speed
• 30 sec sprint at 7.5 speed / 1 min walk at 3.7 speed
• 30 sec sprint at 8.0 speed / 1 min walk at 3.7 speed
• 30 sec sprint at 9.0 speed / 1 min walk at 3.7 speed
• 3 min cool-down

Total distance: 1.2 miles

 

7. Plank

• Body x 2.5 min x 1

[Ballad]

Gym Log: January 24th [A delayed entry]

Back & Biceps

 

1. Hammer Strength Lat Pull

• 30lb x 10 x 2
• 40lb x 5 x 1

2. Wide Grip Lat Pulldown

• 60lb x 10 x 3

3. Seated Narrow Grip Cable Pull

• 55lb x 10 x 3

4. Back Extensions

• 10lb x 10 x 3

5. Barbell Row

• 40lb x 10 x 3

6. Barbell Curl

• 20lb x 10 x 3

7. Alternate Hammer Curl

• 10lb x 10 x 2
• 10lb x 7 x 1

8. Incline Dumbbell Curl

• 10lb x 10 x 1
• 10lb x 7 x 2

9. Plank

• Body x 1 min x 3

[Ballad]

Gym Log: February 1st

Chest & Triceps

 

1. Assisted Push-Ups

• Body x 20 x 1
• Body x 8 x 1
• Body x 5 x 1

2. Bench Dips

• Body x 10 x 3

3. Dumbbell Bench Press

• 10lb x 10 x 3

4. Flat Bench Dumbbell Flyes

• 10lb x 10 x 3

5. Triceps Pulldown

• 17.5lb x 10 x 2
• 17.5lb x 5 x 1

6. Standing Triceps Extension

• 12.5lb x 10 x 1
• 12.5lb x 7 x 1
• 12.5lb x 6 x 1

[Ballad]

Gym Log: February 5th

Legs

 

1. Leg Extensions

• 65lb x 10 x 2
• 65lb x 7 x 1

2. Dumbbell Squats

• Body x 10 x 1
• 25lb x 10 x 3

3. Dumbbell Lunges

• 7.5lb x 10 x 1
• 10lb x 10 x 2

4. Single Leg Dumbbell Lunge

• 5lb x 10 x 2
• 5lb x 5 x 1

5. Lying Leg Curls

• 40lb x 10 x 1
• 50lb x 10 x 2

6. Standing Calf Lift

• 95lb x 10 x 2
• 115lb x 10 x 1

7. Plank

• Body x 2 min 30 sec x 1

[Ballad]

Gym Log: February 7th

Back & Biceps

 

1. Hammer Strength Lat Pull

• 40lb x 10 x 1
• 40lb x 7 x 1
• 40lb x 5 x 1

2. Wide Grip Lat Pulldown

• 60lb x 10 x 2
• 60lb x 7 x 1

3. Seated Narrow Grip Cable Pull

• 55lb x 10 x 2
• 55lb x 6 x 1

4. Back Extensions

• 10lb x 10 x 2
• 10lb x 8 x 1

5. Barbell Row

• 40lb x 10 x 3

6. Barbell Curl

• 20lb x 10 x 3

7. Alternate Hammer Curl

• 10lb x 10 x 3

8. Incline Dumbbell Curl

• 10lb x 10 x 3

9. Cardio (treadmill, 5.5 incline)

• 5 min warm-up @ 3.7 speed
• 30 sec sprint at 6.0 speed / 1 min walk at 3.7 speed
• 30 sec sprint at 6.5 speed / 1 min walk at 3.7 speed
• 30 sec sprint at 7.0 speed / 1 min walk at 3.7 speed
• 30 sec sprint at 7.5 speed / 1 min walk at 3.7 speed
• 30 sec sprint at 8.0 speed / 1 min walk at 3.7 speed
• 30 sec sprint at 9.0 speed / 1 min walk at 3.7 speed
• 5 min 40 sec cool-down

Total distance: 1.3 miles