John's Workout Log

[mjjdm1985]

This website seems like a pretty convenient way to track progress. I don't have any specific goals right now, just to make it to the gym and workout hard every day I have scheduled on workout program. I'm also eating 5-6 meals every day composed of vegetables, fruits, lean meats, etc. Right now I weigh 173 and max bench press is probably about 220-230 although I haven't actually maxed in a long time. So that's the baseline.

Monday 12/28/2009

Warm-up stretching * 5 minutes then Warm-up treadmill jog at 6 mph * 5 minutes
Dumbbell Press 65 lbs * 8, no rest, Rows 130 lbs * 8, jump rope 1 minute, rest 1 minute
Dumbbell Press 70 lbs * 8, no rest, Rows 140 lbs * 8, jump rope 1 minute, rest 1 minute
Dumbbell Press 75 lbs * 8, no rest, Rows 150 lbs * 8, rest 2 minutes

Wide-grip pullups * 8, no rest, Dumbell Military Press 35 lbs * 8, jump rope 1 minute, rest 1 minute
Wide-grip pullups * 5.5, no rest, Dumbell Military Press 40 lbs * 8, jump rope 1 minute, rest 1 minute
Wide-grip pullups * 4.5, no rest, Dumbell Military Press 45 lbs * 8, rest 2 minutes

Dumbbell Bicep Curl 60 lbs * 10, no rest, Standing Tricep Extension (Rope) 80 lbs * 10, rest 1 minute
Dumbbell Bicep Curl 60 lbs * 10, no rest, Standing Tricep Extension (Rope) 100 lbs * 10, rest 1 minute
Dumbbell Bicep Curl 60 lbs * 10, no rest, Standing Tricep Extension (Rope) 110 lbs * 10

Cool down jog/walk on treadmill for 5 minutes

Tuesday 12/29/2009

Warm-up stretching * 5 minutes then Warm-up treadmill at 6 mph * 5 minutes

Barbell Squat 185 lbs * 8, no rest, One-Leg RDL 30 lb dumbbells * 10/side, jump rope 1 minute, rest 1 minute
Barbell Squat 205 lbs * 8, no rest, One-Leg RDL 30 lb dumbbells * 5/side the 20 lb dumbbells * 5/side (went too heavy), jump rope 1 minute, rest 1 minute
Barbell Squat 205 lbs * 8, rest 2 minutes

Dumbbell Step-Up 30 lb dumbbells * 8/side, no rest, Forward Dumbbell Lunges 30 lb dumbbells * 8/side, jump rope 1 minute, rest 1 minute
Dumbbell Step-Up 30 lb dumbbells * 8/side, no rest, Forward Dumbbell Lunges 30 lb dumbbells * 8/side, jump rope 1 minute, rest 1 minute
Dumbbell Step-Up 30 lb dumbbells * 8/side, no rest, Forward Dumbbell Lunges 30 lb dumbbells * 8/side, rest 2 minutes

Wall-Squat Hold 45 seconds, no rest, Plank 45 seconds, rest 1 minute
Wall-Squat Hold 45 seconds, no rest, Plank 45 seconds, rest 1 minute

Cool down jog/walk on treadmill for 5 minutes

[fitoverforty]

I'm exhausted just reading your workout! Looks like you cover all the bases, good job.
I like the wall squat/plank combo, I already do front planks, side planks but like the idea of adding the wall squat with it.

[mjjdm1985]

Thanks! I've never really done a workout like this before but I've been doing a lot of research recently and it seems like if I stick to this program it will get me exactly where I want to be! It helps when people comment though, keeps me motivated Thank you!

Wednesday 12/30/09 --> Cardio Intervals

After doing this interval workout for the first time yesterday I realized how far I truly need to go to get where I want to be. I hate sprints! I guess that's why I've never done them before haha.

Goal: 5 minute warm-up jog
then sprint for 1 minute at 90-100%
then run for 2 minutes at 60%
then sprint for 1 minute at 90-100%
then run for 2 minutes at 60%
then sprint for 1 minute at 90-100%
then run for 2 minutes at 60%
Finally, 5 minute cool-down jog/walk

Actual (I did an extra round because endurance was so low):
5 minute warm-up jog
sprint for 40 secs at 100%
jog at 60% for 2 minutes
sprint for 20 secs at 100%
jog/walk for 1.5 minutes
sprint for 20 secs at 100%
jog/walk/stand/have a ridiculously hard time breathing for 2 minutes
sprint for 20 seconds at 100%
cool down jog/walk for 5 minutes

Got a long way to go!

[mjjdm1985]

Thursday 12/31/09

Warm-up stretching * 5 minutes then Warm-up treadmill jog at 6 mph * 5 minutes
Dumbbell Press 70 lbs * 8, no rest, Rows 140 lbs * 8, jump rope 1 minute, rest 1 minute
Dumbbell Press 70 lbs * 8, no rest, Rows 140 lbs * 8, jump rope 1 minute, rest 1 minute
Dumbbell Press 75 lbs * 5, no rest, Rows 150 lbs * 8, rest 2 minutes

Wide-grip pullups * 9, no rest, Dumbell Military Press 40 lbs * 8, jump rope 1 minute, rest 1 minute
Wide-grip pullups * 6, no rest, Dumbell Military Press 40 lbs * 8, jump rope 1 minute, rest 1 minute
Wide-grip pullups * 5, no rest, Dumbell Military Press 45 lbs * 6, rest 2 minutes

Dumbbell Bicep Curl 70 lbs * 8, no rest, Standing Tricep Extension (Rope) 140(6) then 130(2) lbs * 10, rest 1 minute
Dumbbell Bicep Curl 70 lbs * 8, no rest, Standing Tricep Extension (Rope) 130(4) then 120(4) lbs * 10, rest 1 minute


Cool down jog/walk on treadmill for 5 minutes

[mjjdm1985]

Friday 1/1/10

Warm-up stretching * 5 minutes then Warm-up treadmill at 6 mph * 5 minutes

Barbell Squat 205 lbs * 8, no rest, One-Leg RDL 25 lb dumbbells * 10/side, jump rope 1 minute, rest 1 minute
Barbell Squat 225 lbs * 8, no rest, One-Leg RDL 30 lb dumbbells * 10/side, jump rope 1 minute, rest 1 minute
Barbell Squat 225 lbs * 8, rest 2 minutes

Dumbbell Step-Up 30 lb dumbbells * 8/side, no rest, Forward Dumbbell Lunges 30 lb dumbbells * 8/side, jump rope 1 minute, rest 1 minute
Dumbbell Step-Up 30 lb dumbbells * 8/side, no rest, Forward Dumbbell Lunges 30 lb dumbbells * 8/side, jump rope 1 minute, rest 1 minute
Dumbbell Step-Up 35 lb dumbbells * 8/side, no rest, Forward Dumbbell Lunges 35 lb dumbbells * 8/side, rest 2 minutes

Wall-Squat Hold 45 seconds, no rest, Plank 45 seconds, rest 1 minute
Wall-Squat Hold 50 seconds, no rest, Plank 50 seconds, rest 1 minute

Cool down jog/walk on treadmill for 5 minutes

[mjjdm1985]

Ran today early in morning which I'm not used to. Wasn't very healthy over past two days diet-wise, especially New Year's Eve.

Saturday 1/2/10

Stretch for 5 minutes
Warm-up jog for 5 minutes

Sprint for 33 seconds
Jog/walk for 2 minutes
Sprint for 20 seconds
Jog/walk for 2 minutes
Sprint for 20 seconds

Cool down jog/walk for 5 minutes

[mjjdm1985]

Sunday 1/3/10

Full-court basketball for 90 minutes

[mjjdm1985]

Monday 1/4/2010

Warm-up stretching * 5 minutes then Warm-up treadmill jog at 6 mph * 5 minutes
Dumbbell Press 70 lbs * 8, no rest, Rows 120 lbs * 8, jump rope 1 minute, rest 1 minute
Dumbbell Press 75 lbs * 8, no rest, Rows 130 lbs * 8, jump rope 1 minute, rest 1 minute
Dumbbell Press 75 lbs * 8, no rest, Rows 140 lbs * 8, rest 2 minutes

Wide-grip pullups * 8, no rest, Dumbell Military Press 40 lbs * 8, jump rope 1 minute, rest 1 minute
Wide-grip pullups * 7, no rest, Dumbell Military Press 45 lbs * 8, jump rope 1 minute, rest 1 minute
Wide-grip pullups * 6, no rest, Dumbell Military Press 45 lbs * 8, rest 2 minutes

Dumbbell Bicep Curl 70 lbs * 8, no rest, Standing Tricep Extension (Rope) 120 lbs * 8, rest 1 minute
Dumbbell Bicep Curl 70 lbs * 6, no rest, Standing Tricep Extension (Rope) 140 lbs * 8

Cool down jog/walk on treadmill for 5 minutes

[mjjdm1985]

Haha I know basketball is by far the highlight of workout program! Also a good break from the monotony of lifting weights every day. You play?

Tuesday 1/5/10

Warm-up stretching * 5 minutes then Warm-up Elliptical * 5 minutes

Barbell Squat 225 lbs * 8, no rest, One-Leg RDL 25 lb dumbbells * 10/side, jump rope 1 minute, rest 1 minute
Barbell Squat 235 lbs * 8, no rest, One-Leg RDL 30 lb dumbbells * 10/side, jump rope 1 minute, rest 1 minute
Barbell Squat 245 lbs * 8, rest 2 minutes

Dumbbell Step-Up 30 lb dumbbells * 10/side, no rest, Forward Dumbbell Lunges 30 lb dumbbells * 10/side, jump rope 1 minute, rest 1 minute
Dumbbell Step-Up 35 lb dumbbells * 10/side, no rest, Forward Dumbbell Lunges 35 lb dumbbells * 10/side, jump rope 1 minute, rest 1 minute
Dumbbell Step-Up 35 lb dumbbells * 10/side, no rest, Forward Dumbbell Lunges 35 lb dumbbells * 10/side, rest 2 minutes

Wall-Squat Hold 45 seconds, no rest, Plank 1 minute, rest 1 minute
Wall-Squat Hold 50 seconds, no rest, Plank 1 minute

Didn't have time to cool down today unfortunately

[mjjdm1985]

Wednesday 1/6/10

Stretch for 5 minutes
Warm-up jog for 5 minutes

Sprint for 42 seconds
Walk 30 seconds, Jog 1.5 minutes
Sprint for 25 seconds
Walk 30 seconds, Jog 1.5 minutes
Sprint for 22 seconds
Cool down walk for 2 minutes, Jog for 3 minutes
Sprint for 16 seconds
Walk for 30 seconds

Round 2 (went to the gym tonight with girlfriend so she could work out, just did some light stuff)

Warm-up treadmill walk for 5 minutes
Jump rope * 100
Ab solo ball throws * 25
Jump rope * 170
Ab solo ball throws * 12
Jump rope * 100
Ab machine weighted crunches (60 lbs) * 25
Jump rope * 50
Cool down walk for 5 minutes

[mjjdm1985]

Thursday 1/7/2010

Warm-up stretching * 5 minutes then Warm-up treadmill jog at 6 mph * 5 minutes
Dumbbell Press 70 lbs * 8, no rest, Rows 130 lbs * 8, jump rope 1 minute, rest 1 minute
Dumbbell Press 75 lbs * 8, no rest, Rows 130 lbs * 8, jump rope 1 minute, rest 1 minute
Dumbbell Press 80 lbs * 6.5, no rest, Rows 140 lbs * 8, rest 2 minutes

Wide-grip pullups * 10, no rest, Dumbell Military Press 45 lbs * 8, jump rope 1 minute, rest 1 minute
Wide-grip pullups * 6.5, no rest, Dumbell Military Press 50 lbs * 8, jump rope 1 minute, rest 1 minute
Wide-grip pullups * 5.5, no rest, Dumbell Military Press 50 lbs * 8, rest 2 minutes

Dumbbell Bicep Curl 70 lbs * 8, no rest, Standing Tricep Extension (Rope) 130 lbs * 10, rest 1 minute
Dumbbell Bicep Curl 70 lbs * 6, no rest, Standing Tricep Extension (Rope) 140 lbs * 10

Cool down jog/walk on treadmill for 5 minutes

[mjjdm1985]

Friday 1/8/10

Skipped workout

[mjjdm1985]

Saturday 1/9/10

Skipped workout

[mjjdm1985]

Sunday 1/10/10

Tried to play a little catch-up today.

Full court-basketball for 45 minutes.

Later:

Warm-up stretching * 5 minutes then Warm-up Treadmill * 5 minutes

Barbell Squat 235 lbs * 8, no rest, One-Leg RDL 25 lb dumbbells * 10/side, jump rope * 100, rest 1 minute
Barbell Squat 245 lbs * 8, no rest, One-Leg RDL 30 lb dumbbells * 10/side, jump rope * 100, rest 1 minute
Barbell Squat 255 lbs * 8, rest 2 minutes

Dumbbell Step-Up 35 lb dumbbells * 10/side, no rest, Forward Dumbbell Lunges 35 lb dumbbells * 10/side, jump rope * 100, rest 1 minute
Dumbbell Step-Up 40 lb dumbbells * 10/side, no rest, Forward Dumbbell Lunges 40 lb dumbbells * 10/side, jump rope * 100, rest 1 minute
Dumbbell Step-Up 40 lb dumbbells * 10/side, no rest, Forward Dumbbell Lunges 40 lb dumbbells * 10/side, rest 2 minutes

Wall-Squat Hold 60 seconds, no rest, Plank 60 seconds, rest 1 minute
Wall-Squat Hold 60 seconds, no rest, Plank 60 seconds

Didn't have time to cool down today unfortunately

[mjjdm1985]

Monday 1/11/10

Warm-up jog on treadmill * 5 minutes at 6 mph

Bench Press 185 * 8, no rest, One Arm Bent Over Row (dumbbell) 25 * 8, Jump Rope * 100, rest for 1 minute
Bench Press 195 * 6.5, no rest, One Arm Bent Over Row (dumbbell) 35 * 8, Jump Rope * 100, rest for 1 minute
Bench Press 195 * 4 and 2 halves, no rest, One Arm Bent Over Row (dumbbell) 40 * 8, rest for 3 minutes (spotting someone)

Chin-Up * 8, no rest, Barbell Military Press 85 * 8, jump rope * 100, rest for 1 minute
Chin-Up * 8, no rest, Barbell Military Press 95 * 6, jump rope * 100, rest for 1 minute
Barbell Military Press 85 * 8, no rest, Chin-Up * 8, rest for 2 minutes

Barbell Curl 60 * 8, no rest, Lying Tricep Extension 20 * 10, rest for 1 minute
Barbell Curl 60 * 8, no rest, Lying Tricep Extension 20 * 10

Cool down treamill incline walk * 5 minutes (Fat Burner Level 3.5)