John's Workout Log

[mjjdm1985]

Tuesday 2/9/2010

I'm starting to think that although my current job is a desk job that working overtime every day really does wear me out. I feel like I have a lot of energy when I get to the gym but I get drained very fast.

Also, does anyone know what a Super Plank is? I was supposed to do that today but I found conflicting techniques online...

Stretch for 5 minutes
Warm-up jog at 10 mph for 2 minutes, then at 6 mph for 3 minutes

Sumo Squat 185 * 8, jump rope * 100, rest for 1 minute
Sumo Squat 185 * 8, jump rope * 100, rest for 1 minute
Sumo Squat 185 * 8, rest for 2 minutes

Barbell Squat 225 * 8, jump rope * 100, rest for 1 minute
Barbell Squat 225 * 8, jump rope * 100, rest for 1 minute
Barbell Squat 225 * 8, rest for 2 minutes

Stiff Legged Deadlift 135 * 8, no rest, Wall sit with 25 pound dumbell (arms fully extended) * 45 seconds, rest for 2 minutes
Stiff Legged Deadlift 135 * 8, no rest, Wall sit with 25 pound dumbell (arms fully extended for half) * 1:10, rest for 2 minutes
Stiff Legged Deadlift 135 * 8, no rest, Wall sit with 25 pound dumbell (arms fully extended for half) * 1:10, rest for 2 minutes

Dumbbell Step Up (45 lb dumbbell) * 8, no rest, Calf Raise (45 lb dumbbell) * 8, rest for 2 minutes
Dumbbell Step Up (45 lb dumbbell) * 8, no rest, Calf Raise (45 lb dumbbell) * 8, rest for 2 minutes

Plank for 1 minute 20 seconds

Cool down walk for 5 minutes

[fitoverforty]

Also, does anyone know what a Super Plank is? I was supposed to do that today but I found conflicting techniques online...

here is one technique I found: Super Planks: "get into a full plank position (on hands). Maintain a rigid core. Do not let your hips drop or your back to sag. From the full plank position, do 1 push up and then go down to your forearms 1 at a time. Push yourself back up to your hands, again, 1 at a time and then do another push up, repeat for desired number of sets."
Looks challenging, and you are getting a chest and triceps workout at the same time. Hope this helps some.

[mjjdm1985]

I think so...I'll try it tomorrow! Thanks!

[mjjdm1985]

Wednesday 2/10/2010

Stretch for 5 minutes
Warm-Up jog at 6 mph (10 minute per mile pace) for 4 minutes
Run at 8.6 mph (7 minute per mile pace) for 7 minutes
Rest 3 minutes
Elliptical HIIT for 15 minutes (1 minute "jog," 1 minute sprint, etc. the whole time)

Thursday 2/11/2010

Skipped workout today because the snow made it so that I couldn't make it to the gym

[mjjdm1985]

Thursday 2/11/2010

Warm up stretch for 5 minutes
Warm up jog for 5 minutes at 6 mph

Machine Bench Press 225 * 8, no rest, Weighted Pullups * 4 (25 pound backpack) and then 4 regular, rest for 2 minutes
Machine Bench Press 235 * 8, no rest, Weighted Pullups * 5 (25 pound backpack), rest for 2 minutes
Machine Bench Press 245 * 5.5, no rest, Weighted Pullups * 3 (25 pound backpack) and then 3 regular, rest for 2 minutes

Machine Military Press 100 * 8, no rest, Weighted Dips * 8 (25 pound backpack), rest for 2 minutes
Machine Military Press 110 * 8, no rest, Weighted Dips * 5 (25 pound backpack), rest for 2 minutes
Machine Military Press 120 * 6 and 2 halves, no rest, Weighted Dips * 5 (25 pound backpack), rest for 2 minutes

1-Arm Dumbbell Row 45 pounds * 8, no rest, 1-Arm Hammer Curls 30 pounds * 8, rest for 2 minutes
1-Arm Dumbbell Row 55 pounds * 8, no rest, 1-Arm Hammer Curls 30 pounds * 8, rest for 2 minutes
1-Arm Dumbbell Row 60 pounds * 8, no rest, 1-Arm Hammer Curls 30 pounds * 8, rest for 2 minutes

Barbell Wrist Curl 30 pounds * 20, no rest, Barbell Reverse Wrist Curl 20 pounds * 15, rest for 2 minutes
Barbell Wrist Curl 30 pounds * 20, no rest, Barbell Reverse Wrist Curl 20 pounds * 15

[mjjdm1985]

Friday 2/12/2010

I took today off. Tried to make it to the gym but the weather was too bad and couldn't. Ended up just having fun in the snow!

[mjjdm1985]

Saturday 2/13/2010

Stretch for 5 minutes

Treadmill run for 4 minutes at a 6 minute per mile pace (so 2/3 mile)
Rest 2 minutes
Elliptical HIIT for 15 minutes (starting with "jog")

[mjjdm1985]

Sunday 2/14/2010

Morning:

Stretch for 5 minutes
Run on treadmill for 5 minutes at 6 minute mile pace
Elliptical HIIT for 11 minutes

Evening:
Stretch for 5 minutes
Run on treadmill for 24 minutes at 8 minute per mile pace (3 miles)

Worked out twice today because I spent the whole day studying with my girlfriend and by the time it was night I needed to be active again.

[mjjdm1985]

Monday 2/15/2010

Warm up stretch for 5 minutes
Warm up jog for 5 minutes at 6 mph

Machine Bench Press 235 * 8, no rest, Weighted Pullups * 8 (25 pound backpack), rest for 2 minutes
Machine Bench Press 245 * 8, no rest, Weighted Pullups * 6 (25 pound backpack), rest for 2 minutes
Machine Bench Press 255 * 8, no rest, Weighted Pullups * 4.5 (25 pound backpack), rest for 2 minutes

Machine Military Press 115 * 8, no rest, Weighted Dips * 8 (25 pound backpack), rest for 2 minutes
Machine Military Press 125 * 8, no rest, Weighted Dips * 5 (25 pound backpack), rest for 2 minutes
Machine Military Press 135 * 5.5, no rest, Weighted Dips * 7 (25 pound backpack), rest for 2 minutes

1-Arm Dumbbell Row 55 pounds * 8, no rest, 1-Arm Hammer Curls 30 pounds * 8, rest for 2 minutes
1-Arm Dumbbell Row 60 pounds * 8, no rest, 1-Arm Hammer Curls 30 pounds * 8, rest for 2 minutes
1-Arm Dumbbell Row 60 pounds * 8, no rest, 1-Arm Hammer Curls 30 pounds * 5, rest for 2 minutes

Barbell Wrist Curl 30 pounds * 20, no rest, Barbell Reverse Wrist Curl 20 pounds * 15, rest for 2 minutes
Barbell Wrist Curl 30 pounds * 20, no rest, Barbell Reverse Wrist Curl 20 pounds * 15

[mjjdm1985]

Tuesday 2/16/2010

Was too tired today to push myself through my workout. Worked 12 hours and ate badly. At least I got in there for a little while, better than nothing.

Stretch for 5 minutes
Warm-up jog at 10 mph for 3 minutes

Sumo Squat 185 * 8, jump rope * 100, rest for 1 minute
Sumo Squat 185 * 8, jump rope * 100, rest for 1 minute
Sumo Squat 185 * 8, rest for 2 minutes

Barbell Squat 235 * 8, jump rope * 100, rest for 1 minute
Barbell Squat 235 * 5 (went down lower), jump rope * 100, rest for 1 minute

Run at 10 mph for 90 seconds

[mjjdm1985]

Wednesday 2/17/2010

Stretch for 5 minutes
Run for 7 minutes at 7 minute mile pace (level 8.6 treadmill)

Walk for 3 minutes

Run at 5:30 mile pace for 1 minute

Walk for 1 minute

Run at 5:00 mile pace for 1 minute

Walk for 1 minute

[fitoverforty]

I know you said at the beginning of your log that you didn't have any specific goals set. But I just thought I'd throw this out there...Have you thought about running some 5K or 10K races in your area, just for fun? I'm constantly impressed with your speed in your treadmill warmups and sprints. You seem to have alot of natural talent and speed there. I know it's not everybody's thing, but just thought I'd ask.
5:00 mile pace for 1 minute is 12 mph! - that is the highest speed setting I have on my treadmill!

[mjjdm1985]

I have definitely thought about it. I just have so much to do right now that it will be very hard to schedule it until at least the end of the fall.

I have made some goals though! They are a little corny but whatever right! I am aiming to bench 300 by the end of the year and to run a marathon before summer 2011, we will see how it goes!

Update to my workout:

I have taken several days off. Played basketball on Saturday and worked out sparingly with some running on the other days. I just was feeling pretty burnt out on the whole weightlifting thing and I felt like I needed a rest to get my motivation back. I think it has helped; I will see today when I go.

[mjjdm1985]

Monday 2/22/2010

Stretch for 5 minutes
Warm-up on treadmill at level 6.5

Dumbbell Press 80 lbs * 5, no rest, Weight Pull-ups (35 pound backpack) * 5, jump rope * 100, rest for 1 minute
Dumbbell Press 85 lbs * 5, no rest, Weight Pull-ups (35 pound backpack) * 4.5, jump rope * 100, rest for 1 minute
Dumbbell Press 85 lbs * 5, no rest, Weight Pull-ups (35 pound backpack) * 3, rest for 2 minutes

Dumbbell Military Press 45 lbs * 5, no rest, Bent-Over Row 65 lbs * 8, jump rope * 100, rest for 1 minute
Dumbbell Military Press 50 lbs * 5, no rest, Bent-Over Row 65 lbs * 8, jump rope * 100, rest for 1 minute
Dumbbell Military Press 55 lbs * 5, no rest, Bent-Over Row 65 lbs * 8, rest for 2 minutes

Barbell Curl 70 lbs * 10, no rest, Lying Tricep Extension 25 lbs * 8, rest for 1 minute
Barbell Curl 70 lbs * 8, no rest, Lying Tricep Extension 25 lbs * 8, rest for 1 minute

Dumbbell Wrist Curl 30 pounds * 13, no rest, Dumbbell Reverse Wrist Curl 20 lbs * 10

Cool down walk on treadmill for 5 minutes

[mjjdm1985]

Tuesday 2/23/2010

Stretch for 5 minutes
Warm-up jog at level 6.5 for 5 minutes

Front Squat 205, jump rope for 1 minute, rest for 1 minute
Front Squat 205, jump rope for 1 minute, rest for 1 minute
Front Squat 225, rest for 2 minutes

Standard Squat 255 * 5, jump rope for 1 minute, rest for 1 minute
Standard Squat 235 * 5, jump rope for 1 minute, rest for 1 minute
Standard Squat 235 * 5, rest for 2 minutes

Sumo Deadlift 225 * 5, jump rope for 1 minute, rest for 1 minute
Sumo Deadlift 225 * 5, jump rope for 1 minute, rest for 1 minute
Sumo Deadlift 225 * 5, rest for 2 minutes

Stationary Barbell Lunges (40 lb dbells) 10/side, rest for 2 minutes
Stationary Barbell Lunges (40 lb dbells) 10/side, rest for 2 minutes
Stationary Barbell Lunges (40 lb dbells) 10/side, rest for 2 minutes

Calf Raise (40 lb dbell) 12/side, rest for 1 minute
Calf Raise (40 lb dbell) 12/side, rest for 1 minute

Plank for 1:30, rest for 1 minute
Plank for 1 minute