John's Workout Log

[fitoverforty]

Wall-Squat Hold 60 seconds

I tried this in last workout and could only last 30 seconds! Basically leaning up against a wall and "sitting" with thighs straight, knees bent (just like sitting in a chair - but with no chair). Very tough for me...and I consider legs to be strongest feature! Pretty humbling, lol!! Sometimes what might seem to be an "easy" exercise turns out to be the most challenging. I am always on the lookout for challenging exercises that I haven't tried yet....I thank you, thighs don't...haha, but I do.

[mjjdm1985]

I know! It doesn't seem like sitting against a wall should be that hard, but when I'm done I can barely stand! Congratulations on getting 30 seconds! I started at 45 and I've been trying to work way up 5 seconds each week; I'm sure you will be doing a minute in no time

Tuesday
1/12/10

Barbell Squat 235 * 8, jump rope * 100, rest for 1 minute
Barbell Squat 255 * 8, jump rope * 100, rest for 1 minute
Barbell Squat 265 * 8, rest for 2 minutes

Sumo Deadlift (insert later) * 8, jump rope * 100, rest for 1 minute
Sumo Deadlift (insert later) * 8, rest for 2 minutes

Bulgarian One-Legged Squats 50 * 8/side, jump rope * 100, rest for 1 minute
Bulgarian One-Legged Squats 60 * 8/side, jump rope * 100, rest for 1 minute
Bulgarian One-Legged Squats 60 * 8/side, rest for 2 minutes

Wall Squat Hold * 1 minute, Seated Hamstring Curl (machine) 70 * 10, rest for 1 minute
Wall Squat Hold * 1 minute, Seated Hamstring Curl (machine) 90 * 10, rest for 1 minute

Dumbell One-Legged Calf Raise on Step 35 * 10/side, Plank * 1 minute

Cool down walk on treadmill Fat Burner Setting for 5 minutes

[mjjdm1985]

I bought a GoWear Fit a few days ago and I got it in the mail yesterday. Got it set up, charged and ready to go by 12:30 AM this morning. I actually bought it for girlfriend, but I'm keeping it for a few days to have a rough idea of BMR calorie burn for the day and during various activities.

plan today (Wednesday, January 13, 2010) is to be very lazy at work (which is not hard in a desk job) to see how many calories I burn with a very low level of activity. Then I will do normal workout routine and normal evening and see what happens.

Fell asleep at about 1230, slept until 0550, snoozed alarm until 0610, got up, got dressed and put food for today together, got to work and made breakfast, sat down at desk and finished eating at 0700
> Calories burned: 528

0700 to 0719: Sat, tested burn for various activities
> Sitting: 1 Calorie Burned per 48 seconds
> Walking: 1 Calorie Burned per 30 seconds
> Push-Ups: 1 Calorie Burned per 20 seconds

0719 to 0926: Sat at desk and typed, very little walking
> Calories Burned: 163

0926 to 1140: Worked at desk
> Calories Burned: 170

1140 to 1220: Slept
> Calories Burned: 53

1220 to 1510: Meetings, Worked at desk
Calories Burned: 229

1510 to 1650: Left, took books to friend, picked up girlfriend and drove to gym
> Calories Burned: 202

1650 to 1708: Interval jog with sprints
> Starting Calorie Count: 1370 Finishing Calorie Count: 1545 Total calories burned: 175 Workout duration: 18 minutes
> Calories Burned: 175

1708 to 0000: Normal night, worked on stuff at library, drove some
> Calories Burned: 754

>>Total Calories Burned: 2299

Update: LOL I didn't realize that it was set to girlfriend's body weight so none of this is really accurate. I wore it again on a similar day and burned about 2800 I think.

[mjjdm1985]

Wednesday 1/13/10

Stretch for 5 minutes
Warm-up jog for 5 minutes

Sprint for 45 seconds
Jog 2 minutes
Sprint for 30 seconds
Walk 1 minute, Jog 1 minute
Sprint for 25 seconds
Walk 1 minute, Jog 1 minute
Sprint for 20 seconds

Cool down walk for 1 minute, Jog for 4 minutes


A little better than last time!

[mjjdm1985]

Thursday 1/14/10

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

Bench Press 185 * 8, no rest, One Arm Bent Over Row (dumbbell) 35 * 8, Jump Rope * 100, rest for 1 minute
Bench Press 195 * 6 and 2 halves, no rest, One Arm Bent Over Row (dumbbell) 40 * 8, Jump Rope * 100, rest for 2 minutes
Bench Press 195 * 5.5, no rest, One Arm Bent Over Row (dumbbell) 45 * 8

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 85 * 8, jump rope * 100, rest for 1 minute
Chin-Up * 6.5, no rest, Barbell Military Press 85 * 7, rest for 2 minutes

Barbell Curl 60 * 10, no rest, Lying Tricep Extension 20 * 10, rest for 1 minute
Barbell Curl 60 * 8, no rest, Lying Tricep Extension 25 * 9

Cool down elliptical 5 minutes

[mjjdm1985]

Friday
1/15/10

Warm-up stretch for 5 minutes
Warm-up elliptical for 5 minutes

Barbell Squat 245 * 8, jump rope * 100, rest for 1 minute
Barbell Squat 265 * 8, jump rope * 100, rest for 1 minute
Barbell Squat 275 * 8, rest for 2 minutes

Sumo Deadlift 155 * 8, jump rope * 100, rest for 1 minute
Sumo Deadlift 165 * 8, jump rope * 100, rest for 1 minute
Sumo Deadlift 175 * 8, rest for 2 minutes

Bulgarian One-Legged Squats 50 * 8/side, jump rope * 100, rest for 1 minute
Bulgarian One-Legged Squats 60 * 8/side, jump rope * 100, rest for 1 minute
Bulgarian One-Legged Squats 60 * 8/side, rest for 2 minutes

Wall Squat Hold * 1 minute, Seated Hamstring Curl (machine) 90 * 10, rest for 1 minute
Wall Squat Hold * 1 minute, Seated Hamstring Curl (machine) 110 * 10, rest for 1 minute

Dumbell One-Legged Calf Raise on Step 35 * 10/side, Plank * 1 minute

Cool down walk on treadmill Fat Burner Setting for 5 minutes

[mjjdm1985]

Saturday 1/16/10

Stretch for 5 minutes
Warm-up jog for 5 minutes (7 minute mile pace)

Sprint for 50 seconds
Walk for 10 seconds, Jog 1 minute and 50 seconds
Sprint for 35 seconds
Walk 1 minute, Jog 1 minute
Sprint for 30 seconds
Walk 1 minute, Jog 1 minute
Sprint for 25 seconds

Cool down walk for 1 minute, Jog for 4 minutes

[mjjdm1985]

Sunday 1/17/2010

Played basketball for 2 hours

[mjjdm1985]

Worked out early today which I'm not used to, feeling a little sick. Also printed off the wrong work-out schedule so had to do it by memory and missed rows.

Monday 1/18/2010

Warm-up stretching * 5 minutes then Warm-up treadmill jog at 6.5 mph * 5 minutes
Bench Press 185 lbs * 8, jump rope 1 minute, rest 1 minute
Bench Press 195 lbs * 6.5, jump rope 1 minute, rest 1 minute
Bench Press 205 lbs * 1 and three halves, rest 2 minutes

Chin-ups * 8, no rest, Dumbbell Military Press 45 lbs * 8, jump rope 1 minute, rest 1 minute
Chin-ups * 8, no rest, Dumbbell Military Press 45 lbs * 8, jump rope 1 minute, rest 1 minute
Chin-ups * 8, no rest, Dumbbell Military Press 50 lbs * 7, rest 2 minutes

Bicep Curl 60 lbs * 10, no rest, Laying Tricep Extension 25 lbs * 10, rest 1 minute
Bicep Curl 60 lbs * 10, no rest, Laying Tricep Extension 25 lbs * 10, rest 1 minute

Wall-Squat * 1minute, rest 1 minute
Wall_Squat * 1 minute, no rest, Plank * 1 minute

Cool down jog/walk on treadmill for 5 minutes

[mjjdm1985]

Tuesday 1/19/10 feeling a little sick today but able to push through it

Warm-up stretch for 5 minutes
Warm-up elliptical for 5 minutes

Barbell Squat 255 * 8, jump rope * 100, rest for 1 minute
Barbell Squat 275 * 8, jump rope * 100, rest for 1 minute
Barbell Squat 285 * 8, rest for 2 minutes

Sumo Deadlift 165 * 8, jump rope * 100, rest for 1 minute
Sumo Deadlift 175 * 8, jump rope * 100, rest for 1 minute
Sumo Deadlift 185 * 8, rest for 2 minutes

Bulgarian One-Legged Squats 60 * 10/side, jump rope * 100, rest for 1 minute
Bulgarian One-Legged Squats 60 * 8/side, jump rope * 100, rest for 1 minute
Bulgarian One-Legged Squats 70 * 8/side, rest for 2 minutes

Wall Squat Hold * 1:05, Seated Hamstring Curl (machine) 100 * 10, rest for 1 minute
Wall Squat Hold * 1:05, Seated Hamstring Curl (machine) 120 * 10, rest for 1 minute

Dumbell One-Legged Calf Raise on Step 35 * 10/side

Cool down walk on treadmill Fat Burner Setting for 5 minutes (very slow today)

[mjjdm1985]

Wednesday 1/20/10

Sick, decided to rest today. Was supposed to do HIIT running

[fitoverforty]

Rest is an important part of fitness too. So take care of yourself, hope you get to feeling better soon!

[mjjdm1985]

Haha yeah I know I think body mightve been fighting back after what I've been putting it through. Thanks for the support

Thursday 1/21/2010

Warm-up stretching * 5 minutes then Warm-up treadmill jog at 6.5 mph * 5 minutes

Bench Press 185 lbs * 8, no rest, One-Arm Bent Over Row (dumbbell) 40 * 8, jump rope 1 minute, rest 1 minute
Bench Press 195 lbs * 7.5, no rest, One-Arm Bent Over Row (dumbbell) 40 * 8, jump rope 1 minute, rest 1 minute
Bench Press 205 lbs * 5.5, no rest, One-Arm Bent Over Row (dumbbell) 45 * 8, rest 2 minutes

Chin-ups * 8, no rest, Dumbbell Military Press 45 lbs * 8, jump rope 1 minute, rest 1 minute
Chin-ups * 8, no rest, Dumbbell Military Press 50 lbs * 8, jump rope 1 minute, rest 1 minute
Chin-ups * 6, no rest, Dumbbell Military Press 50 lbs * 7, rest 2 minutes

Bicep Curl 60 lbs * 8, no rest, Laying Tricep Extension 25 lbs * 8, rest 1 minute
Bicep Curl 60 lbs * 8, no rest, Laying Tricep Extension 30 lbs * 6, rest 1 minute

Wall-Squat * 1:15, no rest, Plank 1:05, rest 1 minute
Wall-Squat * 1:05

Cool down jog/walk on treadmill for 5 minutes

Friday 1/22/10

Skipped workout today will do tomorrow. I had to go talk to a professor about doing some research over the summer and didn't get back in town until late this evening.

[mjjdm1985]

You both are absolutely right. I always forget how necessary rest is until the next day when I go workout. I felt like I had so much more energy today when I got in the gym!

Saturday 1/23/10

Warm-up stretch for 5 minutes
Warm-up treadmill 6.5 mph for 5 minutes

Barbell Squat 265 * 8, jump rope * 100, rest for 1 minute
Barbell Squat 285 * 8, jump rope * 100, rest for 1 minute
Barbell Squat 295 * 8, rest for 2 minutes

Sumo Deadlift 175 * 8, jump rope * 100, rest for 1 minute
Sumo Deadlift 185 * 8, jump rope * 100, rest for 1 minute
Sumo Deadlift 195 * 8, rest for 2 minutes

Bulgarian One-Legged Squats 60 * 10/side, jump rope * 100, rest for 1 minute
Bulgarian One-Legged Squats 60 * 10/side, rest for 2 minutes
Bulgarian One-Legged Squats 70 * 10/side, jump rope * 100, rest for 1 minute

Wall Squat Hold * 1:10, Seated Hamstring Curl (machine) 100 * 10, rest for 1 minute
Wall Squat Hold * 56 seconds, Seated Hamstring Curl (machine) 120 * 10, rest for 1 minute

SKIPPED! Dumbell One-Legged Calf Raise on Step 35 * 10/side

Cool down walk on treadmill Fat Burner Setting for 5 minutes (very slow today)

I skipped calf raises because when I was walking around the room I almost fell several times because quads were burning so bad lol. I don't know if it's because workout schedule has changed a little or I'm lifting a little bit more but these workouts are getting awful. I'm so ready to change it up again next week.

[Boss Man]

I'd politely disagree. Flexing the Foot will do that, so things like Calf Raises, Sprints, Step-ups, Walking Calf Raises, etc etc, might do that, but static foot exercises won't do much in opinion. At best you might get some good emphasis on the Plantaris, but as for the Gastrocnemius and Soleus, not really.