John's Workout Log

[mjjdm1985]

Friday 2/6/2010

Unfortunately, I came straight to the gym from work today and forgot to take workout. I hate it when this happens. I did it all by memory but forgot plank and added an extra set of step-ups and lunges. Still a good workout, though, even though it was a little different.

Stretch for 5 minutes
Warm-Up jog * 5 minutes at 8.0 mph

Front Squat 185 * 5, no rest, Jump Squat * 20, jump rope * 100, rest for 1 minute
Front Squat 205 * 5, no rest, Jump Squat * 20, jump rope * 100, rest for 1 minute
Front Squat 205 * 5, no rest, Jump Squat * 20, rest for 2 minutes

Deadlift 225 * 5, no rest, Seated Hamstring Curl 80 * 20, jump rope *100, rest for 1 minute,
Deadlift 225 * 5, no rest, Seated Hamstring Curl 80 * 20, jump rope * 100, rest for 1 minute
Deadlift 225 * 5, no rest, Seated Hamstring Curl 80 * 20, rest for 2 minutes

Dumbbell Step Up (65 pound dbells) * 5, no rest, Forward Dbell Lunges (25 pound dbells) * 20, rest for 2 minutes
Dumbbell Step Up (65 pound dbells) * 5, no rest, Forward Dbell Lunges (25 pound dbells) * 20, rest for 2 minutes
Dumbbell Step Up (65 pound dbells) * 3, no rest, Forward Dbell Lunges (25 pound dbells) * 20, rest for 2 minutes

Calf Raise (c 45 pound dbell) * 5 each side

[mjjdm1985]

Saturday 2/6/2010

I don't think I'll ever get to the point where I actually look forward to interval sprints. At least I forced myself to do it again today lol.

Warm-up jog for 5 minutes
Sprint for 1 minute (First time I actually made it to 1 minute!)
Walk for 30 seconds, Jog for 1:30
Sprint for 45 seconds
Walk for 30 seconds, Jog for 1:30
Sprint for 40 seconds
Walk for 1 minute
Cool down jog for 4 minutes pace increasing over the 4 minutes

[fitoverforty]

awwww...come on guys! I LOVE sprints! It's so much more interesting than a steady run. More challenging, more intense = more fun! ...but that's just me
Good job on making it to the 1 minute sprint! Keep it up!

[mjjdm1985]

More challenging + more intense = More fun?? Haha I wish I thought like that, I need to get where you are!

[mjjdm1985]

Sunday 2/7/2010

I had decided to make today a rest day until the Colts lost the Super Bowl. After it was over I had too much pent-up frustration not to go to the gym!
I had no plan today except to run until I was exhausted, which didn't really take that long

5 minutes stretching
3 minute run on treadmill: 1/2 mile at 6 minute/mile pace
3 minute rest
3 minute run on treadmill: 1/2 mile at 6 minute/mile pace
3 minute rest
9 minutes on elliptical: first minute "jog," second minute sprint, third minute jog, fourth minute sprint...ninth minute jog

[mjjdm1985]

Monday 2/8/2010

Don't know if I'm doing better or not again today because of the lack of a spotter! Argh! I know I could do some different exercises but I stubbornly want to follow plan!

Warm-up stretch for 5 minutes
Warm-up jog for 5 minutes at 6 mph (decided to slow it down today in hopes to increase lifting)

Bench Press 215 * 3 and 5 halves, no rest, Weighted Pullups * 5 (25 pound backpack), jump rope * 100, rest for 1 minute
Bench Press 215 * 5 (with help), no rest, Weighted Pullups * 5 (25 pound backpack), jump rope * 100, rest for 1 minute
Bench Press 225 * 2 with 4 halves, no rest, Weighted Pullups * 4.5 (25 pound backpack), rest for 2 minutes

1-Arm dumbbell row (45 pounds) * 8, no rest, Weighted Dips * 8 (25 pound backpack), jump rope * 100, rest for 1 minute
1-Arm dumbbell row (50 pounds) * 8, no rest, Weighted Dips * 8 (25 pound backpack), jump rope * 100, rest for 1 minute
1-Arm dumbbell row (55 pounds) * 8, no rest, Weighted Dips * 8 (25 pound backpack), rest for 2 minutes

Military Press 105 * 5, no rest, 1-Arm Hammer Curls (30 pound dumbbell) * 8, jump rope * 100, rest for 1 minute
Military Press 95 * 5, no rest, 1-Arm Hammer Curls (30 pound dumbbell) * 8, jump rope * 100, rest for 1 minute
Military Press 95 * 5, no rest, 1-Arm Hammer Curls (30 pound dumbbell) * 8, rest for 2 minutes

Barbell Wrist Curl (30 pound barbell) * 15, no rest, Barbell Reverse Wrist Curl (20 pound barbell) * 10, rest for 2 minutes
Barbell Wrist Curl (30 pound barbell) * 15, no rest, Barbell Reverse Wrist Curl (20 pound barbell) * 10

[mjjdm1985]

Tuesday 2/9/2010

I'm starting to think that although 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 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