nick's workout

worked out with nick this morning at gold's gym. really good workout, it was like having a personal trainer workout with me. i'm already sore!

rear delts (65, 70, 85) x 12
lat pulls (90, 140, 140) x 10
dips (18, 18, 18)
overhead lat pulls (180, 180, 180) x 10
inverted floating flys w/ pushups (15, 15/5, 10/5)
delt cable raises, (20, 20, 15) x 10
lower back raises (15, 15, 15)
military press (70+bar, 70+bar, 70+bar) x 10
decline pushups (20, 20, 20)
incline situps (30, 30, 20)

pushups 4.1, situps 3.3, and pullups 1.3

i'm doing week 4 day 1 of hundredpushups.com, week 3 day 3 of twohundredsitups.com, and jv week 1 day 3 of fiftypullups.com

pushups
21
25
21
21
max (at least 32)


situps

set 1 24
set 2 32
set 3 23
set 4 23
set 5 max (at least 32)

pullups
(2) Pull-Ups (:60)
(14) Assisted (:60)
(12) Assisted (:60)
(1) Power Hang (:60)
(1) Slow Descent (max)

pullups 1.2 & jogging

fiftypullups.com week 1 day 2 ("JV"):

(2) Pull-Ups (:60)
(13) Assisted (:60)
(11) Assisted (:60)
(1) Power Hang (:60)
(1) Slow Descent (max)

22m14s minutes jogging around the neighborhood

pushups 3.3 & situps 3.2

hundredpushups.com, day 3.
twohundredsitups.com, day 2.

pushups:
Day 3
rest 120 seconds between each SET (longer if required)
set 1 22
set 2 30
set 3 20
set 4 20
set 5 max (at least 28)


situps:
Day 2
rest 60 seconds between each SET (longer if required)
set 1 21
set 2 28
set 3 21
set 4 21
set 5 max (at least 28)
Completed this workout? Go log it at Sit-Ups Logger!

800m swimming

200m forward crawl
200m breath stroke
100m forward crawl
100m breath stroke
25m butterfly
25m backstroke
25m butterfly
25m backstroke
50m breathstroke
50m forward crawl sprint

situps 3.1 & pushups 3.2

following the workout guides from onehundredpushups.com and twohundredsitups.com, i am on day two for pushups, and day one for situps.

i alternated between the two exercises with each set:
pushups: 20, 25, 15, 15, 25
situps: 18, 25, 19, 19, 25

pullups 1.1

week 1, day 1 ("JV" level) of fiftypullups.com:
2 regular pullups
(skipped: 11 assisted)
(skipped: 10 assisted)
1 powerhang
1 slow descent

twohundredsitups.com

well, i'm already doing programs for 100 pushups, and 50 pullups, might as well throw in 200 situps too. i have to figure out how i will schedule all three workouts, since the abs definitely overlap with both pushups and pullups. maybe i'll do abs the morning of the days taht i do pullups. i'll know soon enough if i'm overdoing it.

i did the diagnostic test, which is basically as many crunches as you can do in a row. sadly, i was only able to do 40. it's funny that i've seen such a decrease in performance after getting out of my training schedule for such a short amount of time. a score of 40 puts me in the "average" group for my age, but also tells me that i should start the program on week 3.

here is the training schedule for week 1 for my group:

Day 1
rest 60 seconds between each SET (longer if required)
set 1 18
set 2 25
set 3 19
set 4 19
set 5 max (at least 25)
Completed this workout? Go log it at Sit-Ups Logger!

Day 2
rest 60 seconds between each SET (longer if required)
set 1 21
set 2 28
set 3 21
set 4 21
set 5 max (at least 28)
Completed this workout? Go log it at Sit-Ups Logger!

Day 3
rest 60 seconds between each SET (longer if required)
set 1 24
set 2 32
set 3 23
set 4 23
set 5 max (at least 32)
Completed this workout? Go log it at Sit-Ups Logger!

fiftypullups.com

thought i might as well get started on another workout routine. i'd heard of fiftypullups.com, but today i actually visited teh site, read about it, and decided i would endeavor into the push-up world. i figure it would be a good exercise to do on alternate days from the hundredpullups workout.

tonight i did the assessment. i did 4 legit pullups and 1 that was about 80% of the way there... so 4.8 pullups. this puts me at level 2, "j.v." (ha!).

Here's my schedule for the 1st week:

Day 1
(2) Pull-Ups (:60)
(11) Assisted (:60)
(10) Assisted (:60)
(1) Power Hang (:60)
(1) Slow Descent (max)

Day 2
(2) Pull-Ups (:60)
(13) Assisted (:60)
(11) Assisted (:60)
(1) Power Hang (:60)
(1) Slow Descent (max)

Day 3
(2) Pull-Ups (:60)
(14) Assisted (:60)
(12) Assisted (:60)
(1) Power Hang (:60)
(1) Slow Descent (max)

the exercises:

Power Hang
Similar to a "Negative Pull-Up", the object of this exercise is to hold the position of bar at chest (or slightly above) for at least :05, then lower yourself down to your feet.

Slow Descents
Also similar to a "Negative Pull-Up" (see how the workouts build on each other?), this workout starts with a "real" pull-up or chin up (no assist) then lower yourself slowly for at least :05.

Pull-Up
This is what you came here for, right? All that hard work on your form with the assisted pull-ups will pay off here. Make sure to breathe out on the way up and in on the way down.

pushups 3.1

hundredpullups.com, week 3, day 1 (this is my first day. it told me to start on week 3 bc of my initial diagnostic test)

Day 1 (7m47s total)
rest 60 seconds between each SET (longer if required)
set 1 14
set 2 18
set 3 14
set 4 14
set 5 max (at least 20)

hundredpushups.com

i've been finding it really hard to fit workouts into my schedule, since i'm busy juggling a carpool, playing music, and trying to cook healthy food. i've decided to try out http://hundredpushups.com/. it's hokey, but it's a quick workout that i can do without any equipment. since i'm currently not a member of a gym, this seems like a good option.

tonight i did the initial assessment. 30 consecutive pushups (it's been 1 month since finishing my initial entry training with the army, and i've already dropped to half of my pushup score! THIS IS A NO-GO PRIVATE!!!)

according to the website, since i can do 30 pushups consecutively, i should start on week 3, column 3 (http://hundredpushups.com/week3.html).

this means my next 3 pushup workouts (spaced every two days) will be as follows:

Day 1 (Wednesday 4/20 - 7m47s total)
rest 60 seconds between each SET (longer if required)
set 1 14
set 2 18
set 3 14
set 4 14
set 5 max (at least 20)

Day 2
rest 90 seconds between each SET (longer if required)
set 1 20
set 2 25
set 3 15
set 4 15
set 5 max (at least 25)

Day 3
rest 120 seconds between each SET (longer if required)
set 1 22
set 2 30
set 3 20
set 4 20
set 5 max (at least 28)

day 1 will be wednesday, day 2 will be friday, and day 3 will be sunday.
following week will be week 4 done on tuesday, thursday, saturday... and week 5 and week 6 will be on monday, wednesday, and friday.

30min bike ride

just a quick ride up 84 to kings mountain road and back home.

6.4 miles total.
mild elevation.
about 32 minutes.

swimming 700m

swimming @ymca embarcadero

got my new swedish race goggles... not impressed. still they're better than nothing, and were dirt-cheap.

2 laps front crawl
1 lap kickboard
(1/2 lap front crawl, 1/2 lap breathstroke) x 8
1 lap kickboard
2 laps front crawl

700m

700m swimming

swimming at the embarcadero YMCA.

this is the best military benefit i've experienced so far: YMCA day use $5 (discount from $15), and they give you free towels. that means all i need to bring is my swimsuit and a lock. note-to-self: i need goggles bc there is SO MUCH CHLORINE in their pool!

1 lap = 50m

2 laps front crawl, 1/2 lap kickboard
1 lap front crawl, 1/2 lap kickboard
1 lap breathstroke, 1/2 lap kickboard
1 lap breathstroke, 1/2 lap kickboard
1 lap front crawl, 1/2 lap kickboard
1 lap front crawl, 1/2 lap kickboard
1 lap breathstroke, 1/2 lap kickboard
1 lap breathstroke, 1/2 lap kickboard

1/2 lap front crawl sprint
1/2 lap front crawl sprint

500m full + 200m kickboard

swimming

swimming at the embarcadero ymca

first time i've been in the water since last summer. felt really good.
1 lap = 2 lengths

2 laps freestyle
1/2 lap kickboard
1 lap freestyle
1/2 lap kickboard
1 lap hand paddles
1/2 lap kickboard
1 lap breath stroke
2 laps freestyle

18 minutes