CSta's workout log

Post your exercise routines or sequences of exercises that you do during a workout, as well as your questions and tips on such routines.

CSta's workout log

Postby CSta » Oct 06, 2008 11:10

Week 1 (low training load)
Monday (9/28):
1. warm-up: joint rolls top to bottom; warm up back with front, back, and side bends plus twists; 5 mins of running in place moving in various ways; leg swings to front, back, and sides (about 2 X 10 each direction). Time = between 15-20 mins.

2. Main workout
a. front lunge: 1 X 16
b. arm raises from front to above head (elbow injured, waiting to see doctor)
c. back lunge: 1 X 16
d. arm raises from side to above head
e. side lunge: 1 X 16
f. arm raises to back
g. hindu squats 1 X 50
f. hamstring curls 4 lbs/1 X 50 both legs (ankle weight used)
h. ankles: 8 lbs (ankle weight wrapped around foot): (leg parallel to ground) lift toward ceiling 1 X 30; (leg perpendicular to ground) lift up 1 X 20; heal raises on steps 1 X 16

Rest interval between leg exercises = 90 seconds (between leg exercises).

3. Cool down: walk both little guys for 20 mins.

Tuesday (9/29)
1. Warm-up: front, back, and side bends, and twists.
2. Back extensions off arm of couch (wife holds legs): 2 X 20
3. Bicycle crunches: 2 X slight discomfort
4. Sit-ups: 1 X 110

Thursday (10/2/08): same as Monday
Friday (10/3/08): same as Tuesday

Week 2 (medium intensity)
Sunday (10/5):
1. warm-up: joint rolls top to bottom; warm up back with front, back, and side bends plus twists; lift knee towards opposite shoulder and twist shoulder towards knee; 5 mins of running in place moving in various ways; leg swings to front, back, and sides (about 2X10 each direction). Time = between 15-20 mins.

2. Main workout
a. front lunge: 1 X 18
b. arm raises from front to above head (elbow injured, waiting to see doctor)
c. back lunge: 1 X 18
d. arm raises from side to above head
e. side lunge: 1 X 18
f. arm raises to back
g. hindu squats 1 X 55
f. hamstring curls 4 lbs/1 X 55 both legs (ankle weight used)
h. ankles: 9 lbs (ankle weight wrapped around foot): (leg parallel to ground) lift toward ceiling 1 X 25; (leg perpendicular to ground) lift up 1 X 15; heal raises on steps 1 X 18

3. Cool down: walk both little guys for 20 mins.
Last edited by CSta on Nov 23, 2008 18:26, edited 3 times in total.
CSta
 
Posts: 329
Joined: Sep 05, 2008 14:54
Location: Columbus, Ohio

Week 2 (medium training load), cont.

Postby CSta » Oct 07, 2008 09:16

Monday:
1. Warm-up: front, back, and side bends, and twists; lifted knee towards opposite shoulder and bent shoulder towards knee; about 3 minutes of jogging/shuffling in place.
2. Back extensions off arm of couch: 3 X 20 (added additional set; felt good. Last 5 reps of last set approached fatigue.)
3. Regular crunches: 2 X slight discomfort (about 40 and 20)
4. Sit-ups: 1 X 200 (after set of 500 a week ago last Friday, last week's 1 set of 110 felt pretty easy, so I increased the amount dramatically. 1 set of 200 felt about right for medium intensity week.
Last edited by CSta on Nov 23, 2008 18:26, edited 1 time in total.
CSta
 
Posts: 329
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Location: Columbus, Ohio

Week 2 (medium training load) cont.

Postby CSta » Oct 08, 2008 14:21

Tuesday (10/7): sick. pushed workout to Wednesday.
Last edited by CSta on Nov 23, 2008 18:27, edited 2 times in total.
CSta
 
Posts: 329
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Location: Columbus, Ohio

Week 2 (medium training load) cont.

Postby CSta » Oct 09, 2008 10:27

Wednesday (10/8): same as Sunday (10/5). Lost a good deal of water yesterday and today. Exercises felt surprisingly easy.
Last edited by CSta on Nov 23, 2008 18:27, edited 2 times in total.
CSta
 
Posts: 329
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Location: Columbus, Ohio

Week 2 (med. training load) cont.

Postby CSta » Oct 10, 2008 16:03

Thursday (10/9): same as Monday, except on crunches, 35 and 20.

Friday (10/10): same as Wednesday. Felt good. Still not 100% sickness wise, though.
Last edited by CSta on Nov 23, 2008 18:27, edited 2 times in total.
CSta
 
Posts: 329
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Location: Columbus, Ohio

Week 2 (medium training load) cont.

Postby CSta » Oct 11, 2008 18:24

Saturday (10/11): same as Thursday, except performed crunches with hips and legs at 90 degrees. More difficult. crunches=2X25. 200 sit-ups. Not quite sure why crunches are so limited compared to sit-ups.
Last edited by CSta on Nov 23, 2008 18:28, edited 2 times in total.
CSta
 
Posts: 329
Joined: Sep 05, 2008 14:54
Location: Columbus, Ohio

Week 3 (high training load)

Postby CSta » Oct 13, 2008 17:12

Sunday 10/12):
1. warm-up: joint rolls top to bottom; warm up back with front, back, and side bends plus twists; 5 mins of running in place moving in various ways; leg swings to front, back, and sides (about 2 X 10 each direction). Time = between 15-20 mins.

2. Main workout
a. front lunge: 1 X 20 (lunges getting too easy)
b. arm raises from front to above head (elbow injured, waiting to see doctor)
c. back lunge: 1 X 20
d. arm raises from side to above head
e. side lunge: 1 X 20
f. arm raises to back
g. hindu squats 1 X 60
f. hamstring curls 4 lbs/1 X 60 both legs (ankle weight used)
h. ankles: 10 lbs (ankle weight wrapped around foot): (leg parallel to ground) lift toward ceiling 1 X 30; (leg perpendicular to ground) lift up 1 X 15; heal raises on steps 1 X 20

Rest interval between leg exercises = 90 seconds between leg exercises.

Monday (10/13):
1. Warm-up: front, back, and side bends, and twists.
2. Situps: 5lbs 1x75
3. Back extensions off arm of couch (wife holds legs): 3 X 23
4. Crunches: 4 X failure (feet and hips at 90 degrees) Noticed that if I don't lift up so far (merely lifting shoulders off ground), I can do more repetitions than with feet on floor. Not sure how far I should be lifting shoulders off ground. When feet are on floor, I can lift significantly higher. All but last 4-5 inches above rear of my back comes off the ground, but can do only about 35 reps.
Last edited by CSta on Nov 23, 2008 18:28, edited 3 times in total.
CSta
 
Posts: 329
Joined: Sep 05, 2008 14:54
Location: Columbus, Ohio

Week 3 (high training load) cont.

Postby CSta » Oct 15, 2008 09:35

Tuesday (10/14):
1. warm-up: joint rolls top to bottom; warm up back with front, back, and side bends plus twists; 5 mins of running in place moving in various ways; leg swings to front, back, and sides (about 2 X 10 each direction). Time = between 15-20 mins.

2. Main workout
a. front lunge: 10 lbs at 1 X 20 (felt like just the right level of resistance)
b. arm raises from front to above head
c. back lunge: 10 lbs at 1 X 20
d. arm raises from side to above head
e. side lunge: 10 lbs at 1 X 20
f. arm raises to back
g. hindu squats 1 X 60 (didn't worry so much about lifting heals, felt like I had more rhythm)
f. hamstring curls 4 lbs/1 X 60 both legs (ankle weight used)
h. ankles: 10 lbs (ankle weight wrapped around foot): (leg parallel to ground) lift toward ceiling 1 X 30; (leg perpendicular to ground) lift up 1 X 15; heal raises on steps 1 X 20

3. Cool down: walked both little guys for about 20 mins.
Last edited by CSta on Nov 23, 2008 18:28, edited 1 time in total.
CSta
 
Posts: 329
Joined: Sep 05, 2008 14:54
Location: Columbus, Ohio

Week 3 (high training load) cont.

Postby CSta » Oct 16, 2008 09:30

Wednesday (10/15):
1. Warm-up: front, back, and side bends, and twists.
2. Situps: 5lbs 1x125 (felt much stronger than on Monday; could have kept going; will increase weight so as not to exceed 100 reps)
3. Back extensions off arm of couch (wife holds legs): 3 X 23 (rest interval 1 min)
4. Crunches: 4 X failure (feet and hips at 90 degrees) Approx. 50, 25, 20, 20 (rest interval 1 min.)
Last edited by CSta on Nov 23, 2008 18:29, edited 1 time in total.
CSta
 
Posts: 329
Joined: Sep 05, 2008 14:54
Location: Columbus, Ohio

Week 3 (high training load) cont.

Postby CSta » Oct 17, 2008 11:28

Thursday (10/16): same as Tuesday the 14th. Noticed a slight and dull clicking noise in my left leg when performing side leg swings. Not sure where it is occurring. Swung leg 180 degrees to about 160 degrees. The noise stopped when I hit 160ish. Perhaps need to adjust pelvis tilt.
Last edited by CSta on Nov 23, 2008 18:29, edited 1 time in total.
CSta
 
Posts: 329
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Location: Columbus, Ohio

Week 3 (high training load) cont.

Postby CSta » Oct 20, 2008 11:14

Friday (10/17):
1. Warm-up: front, back, and side bends, and twists. Ran in place for about 3 mins. Also, did 25 unweighted sit-ups prior to beginning weighted sit-ups.
2. Situps: 10lbs 1x100 (added 5 pounds. felt like I could have done more.)
3. Back extensions off arm of couch (wife holds legs): 3 X 23 (rest interval 1 min)
4. Crunches: 4 X failure (feet and hips at 90 degrees) Approx. 50, 25, 20, 20 (rest interval 1 min.) (first set more difficult than on Wednesday)
Last edited by CSta on Dec 26, 2008 17:12, edited 2 times in total.
CSta
 
Posts: 329
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Location: Columbus, Ohio

Week 4 (low training load)

Postby CSta » Oct 20, 2008 11:17

Sunday (10/19):
I changed weekly workout plan to incorporate running. Strength exercises will drop to 2 per week.

1. warm-up: joint rolls top to bottom; warm up back with front, back, and side bends plus twists; 5 mins of running in place moving in various ways; leg swings to front, back, and sides (about 2 X 10 each direction). Time = between 15-20 mins.

2. Main workout
a. front lunge: 10 lbs at 1 X 20
b. arm circles forward and backward
c. back lunge: 10 lbs at 1 X 20
d. arm circles forward and backward
e. side lunge: 10 lbs at 1 X 20
f. arm circles forward and backward
g. hindu squats 1 X 60 (feeling very rhythmic)
f. hamstring curls 4 lbs/1 X 60 both legs (ankle weight used)
h. ankles: 10 lbs (ankle weight wrapped around foot): (leg parallel to ground) lift toward ceiling 1 X 30; (leg perpendicular to ground) lift up 1 X 15; heal raises on steps 1 X 20 (feeling good stretch when heel at bottom)

Rest interval: 90 secs.

3. Cool down: jogged for 4 mins; hamstring stretch (both legs X 3 mins); side splits stretch X 3 mins.
Last edited by CSta on Nov 23, 2008 18:29, edited 1 time in total.
CSta
 
Posts: 329
Joined: Sep 05, 2008 14:54
Location: Columbus, Ohio

Week 4 (low training load) cont.

Postby CSta » Oct 21, 2008 09:29

Monday (10/20): Jogged relatively slowly for 15 mins. Today, knees are sore (about 4 out of 10), and upper hams a little stiff (about a 2 out of 10). Knees were ok yesterday, but hams were slightly stiff. Not sure why; leg workout on Sunday had not changed. May skip leg workout tomorrow, depending on how knees and hams feel.
Last edited by CSta on Nov 23, 2008 18:30, edited 1 time in total.
CSta
 
Posts: 329
Joined: Sep 05, 2008 14:54
Location: Columbus, Ohio

Re: Week 4 (low intensity) cont.

Postby Thomas Kurz » Oct 21, 2008 15:53

CSta wrote:May skip leg workout tomorrow, depending on how knees and hams feel.


Good idea. To be sure you have fully recovered, when your hams (or whatever muscles) feel normal, press your fingers into them. If you feel an abnormal tenderness, you are still not ready to repeat the load (resistance, intensity, volume) that caused the stiffness.
Thomas Kurz
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Week 4 (low training load) cont.

Postby CSta » Oct 22, 2008 10:28

Tuesday (10/21):
1. Warm-up: hip rotations; front, back, and side bends, and twists. 25 unweighted sit-ups.
2. Situps: 10lbs 1x100 (again, felt relatively easy.)
3. Back extensions off arm of couch (wife holds legs): 2 X 23 (rest interval 1 min) (dropped from 3 to 2 sets for low intensity week)
4. Crunches: 2 X slight discomfort (feet and hips at 90 degrees) 40, 23 (rest interval 1 min.)

Wednesday (10/22):
Inner upper hamstrings still sore when pressed, and while knees are not sore they don't feel quite ready. Pushing legs to tomorrow. Will skip the run on Friday and do back/ab routine instead. Considering dropping to 5 lbs. for lunges. Going from 0 to 10 lbs may have been too great an increase.

Left elbow: Doc says flexor-pronator strain at bone. Hurts when arm extended and fingers/palm flexed towards underside of forearm. Stretches, isometrics, and PT. Doc says be sure when performing upper body exercises that wrist doesn't curl when it's not supposed to. Example, don't curl wrist when performing bicep curls.
Last edited by CSta on Nov 23, 2008 18:30, edited 1 time in total.
CSta
 
Posts: 329
Joined: Sep 05, 2008 14:54
Location: Columbus, Ohio

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