So since a blog is a weB-log, would this be a klog? or what about a wlog?
Lets start out with some backround. I've always had an active mind, but less than active physique. Parkour combined with leaving home for college changed that. Summer 2005 I start getting out and going to PK jams around northern ohio(much thanks to Willgrind for dragging me to my first jam). Through my own practice and just a good sense of reality, I knew I was out of shape, btu this first jam showed me how bad it really was, and made me wake up and decide to change it. I started doing push ups and eventually inclined pushups, but that wasn't enough I still weighed the same and couldn't run a mile to save my life.
Fast foward to my first quarter of college, Walking around campus I had the parkour vision but I still had the mental block that I couldn't do 'the moves' without clipping my feet and face planting. So parkour got put on hold until I got into better shape.
Whilst walking around campus one day I got handed a flyer to join the Mens club rowing team, I'd seen it a few times on television during the olympics, and on the rivers back home so I decided to join it.
The first day of practice I was put on an erg(onometer) and taught the mechanics of the stroke and then we set the clocks for 6000m(eters) and were told to row and 'keep it under 2:00/500m'
That is much harder than you'd think if you've never been on an erg and are out of shape. Then after that we ran 3 miles(I probably only ran 3/4mi total ).
Since it was a club they couldn't/wouldn't cut me for being horrendously slow and I stuck out the year. I eventually got pretty good at it, I lost a ton of weight throughout the year and by the end of spring season I got my 2000m time down to 7:03:9. Pretty respectable for someone who couldn't run a mile 9 months earlier.
With the end of spring season I decide I need to start up working out on my own to stay in shape for next year, and maybe lose some more weight. I can't remember which plan I was following at the time But if/when I find it I'll post a link to it(it was some sort of 'combat conditioning' type plan, not the Matt Fury one though, I got it from
www.bodybuilding.com) I started keeping a workout journal to hold myself accountable to, in the fourth week of the plan.
WEEK FOUR
Monday May 22 2006
I postpone my morning workout till 7pm due to illness and skip a class.
After tossing it around in my mind the past week or so, I am now determined to compete in as many Ironman competitions as it takes to get me to Kona. Hopefully this workout I'm pursuing will add to my subsequent training for the Ironman competitions.I've never done an Ironman as of yet, but after seeing them on TV during the end of summer in my highschool days, I want to be one of those crazy bastards out there.I mean I joined rowing and thats a bitch of a sport, I've thrown up many a time doing rowing related workouts, lets see how far I can push this body of mine.
200 crunches Woo feel the burn
100 push-ups I took many a break after the first 50(which I half-assed by the way Only
going down to about 100* instead of 90* I need to fix that)
100x65 Forced to take breaks every 10-20reps due to my weakness
lat pulldowns
200 Skipped due to no will power and being sick
bodysquats
2 mile run woah, my arms are so heavy from that workout, I gotta change the order around and do my run first.
Tuesday May 23
Meh decided to sleep all day and skip all my classes(2), and not get my lazy ass out of bed at 7:20am to squeeze in my workout. I've been feeling kinda crappy the past few days, just major congestion and scratchy throat , probably some sinus infection or other weak malady. I finally got around to my work out at 5:30pm
2 mile run Meh not the easiest thing I've ever done, but heaps better than I would have
done it last fall(ie I had enough trouble with 1/4mile contiunous run)
took me around 15min to do, so thats not too shabby
2x100 body I know, the workout says 1x200 but i'm sick remember
squats
25 push-ups I only did 25 cause I did 100 yesterday and am still sore and decided I should take it easy since i'm fighting some pansy-ass head cold or something.
200crunches I did all of those cause they're easier, I feel the burn from 60-85 and catch
my second wind and then again at 160-185
100x65 lat Again No upper body strength so until I can do 100x65 in one go thats
pulldowns where the weights gonna be. I did however manage to will myself to do 30
consecutive reps
Wednesday May 24
My Abs are still a bit sore from monday's workout, mostly my sides(obliques?)
thats enough of that, lets get down to brass tacks
2 mile run I dunno how long it took me today, probably a minute or two slower, my
right knee has been bothering me since I started getting active
right below the kneecap, mostly on the left side, I'll just slather it up
with icy hot tonight.
100 pushups I changed my stance on these, instead of only going to like 105* I
do as many 90* as I can and then go to 'girl style' until I collapse and rest
and am forced to take a break for 20-30 second
65x115 lat I upped the weight today, cause thats why my workout buddy was doing
pulldowns but he wimped out at 30 reps........amateur. My arms are freakin rubber right now I'm gonna regret it tomorrow when i have to get up
35 squats I only did 35 cause my knee started feeling wierd/uncomfortable and given
its history of giving me flak I decided not to press the issue.
Thursday May 25
I woke up with a huge crick in my neck, on the right side so decided not to do the full blown workout but rather substitute today for saturdays workout. Having already done the workout I think I could have suffered through it, but I really don't fancy having a massive muscle spasm like I did last summer, that was such a bitch.
25 pushups meh, what can I saw, they were pushups
40 Squats exactly what it says it was
25 pushups subtituted for 50 pushups
Friday May 26
Completely pussed out on the workout today. I just couldn't force myself to do all the wokout. I skipped my Push ups and pull downs. Combo of didn't want to reinjure my recovering neck/trap and me being a lazy slob
2 mile run I did this without too much suffering, just enough to remind me I was
working out
200 Check. Crunches have never really been an issue for me. still felt the burn
crunches though
43 squats I have no idea why I stopped, I just couldn't go on, it wasn't that my legs
failed, I just stopped and left the rec center
Saturday May 27
I did absolutly nothing all day, it was great.
2 mile run Slowly and steadily building endurance. I need to look at the clock before I start my laps.
200 crunches I can complete these in one set, as usual. The burn reps are mostly the
middle 50 or so
200 squats I tried to do these all in one set, but had to take a break at 120 or so
and then do them in sets of 10-20. mostly 10. I also went a bit deeper than
usual
100 pushups Wow. My strength was really sapped. I have no Idea why, I couldn't even
do 25 'man' pushups. it was sad. I was sweating like mad though.....
65x115 These were also hard to do, I did them in sets of 10 except for the last five
lat pulldowns which I did as a set of.....FIVE. My arms were rubber by the last rep.
Sunday May 28
Another lazy day, my legs were sore from yesterday boy did it feel good to stretch them out.
25 pushups meh, what can I saw, they were pushups
40 Squats I really felt the burn doing these, I assume from really taxing my legs
yesterday. whew,
25 pullups subtituted for 75 pushups
WEEK FIVE
Monday May 29
Memorial day. got about 7 hrs of sleep, went to the rec around 5 only to discover they were closed, as was the convenience store, so I was unable to pick up more protien powder since I ran out on satudray. It was 90* today, so I put off the workout until dark(9:30-ish).My back felt twingy when I was stretching, I hope it dosen't develope into anything nefarious.
2 mile run I ran, got really sweaty. my knee botherd me the first 1/2-3/4 mile but then went away.
200 crunches yep
125 squats I have no idea whats wrong with me, I haven't had ANY strength the past few days its rediculous. I didn't even try the pushups and replacement pushups since I didn't have acces to the lat pull down machine.
Horsepucky!! I really need to force myself through the workout tomorrow.
Tuesday May 30
I woke up at 7:20 as planned, but then decided I didn't want to work out in the morning, and went back to sleep. I bought some single serving protien powder from the rec center convenience store. The Berry flavor is terrible. It's so chalky and lumpy despite me shaking the shaker for like 3 minutes. Met-Rx brand powder is nasty. I don't know if I just started doing them right or what, but squats have gotten so much harder in the past like 5 days. I need to get my reps up on push/pull ups since these are supposed to be continuous excercises instead of rep sets.
2 mile run This running stuff is getting easier and easier. Just keep swimming
200 crunches check
75 pushups 25 real push ups, small break, 50 girly style.
100 squats wow these got harder all of the sudden(hence my incomplete routine)
25x115 I decided to up the ante on my second set which ended up being a bad idea
10x135 I wasn't prepared for the extra weight and that really hurt my endurance
Wednesday May 31
I slept through my classes again, grr, woke up at 11:3-something, and I had a class I needed to go to. I decided today to mix bodyweights and lifting. I weighed myself after the workout, and was 214.5-215 with shoes on, so I figure I'm around 216 no shoes, fully hydrated. Bleh this protien powder is terrible, too many insoluble chunks floating about. My knee is still tender under my kneecap, I hope i'm not doing perminant damage.
My back is also a bit tender, I hope this dosen't blossom into a spasm
2 mile run I went on the treadmill in the rec, after bumbling through the controls
I figured out how I wanted it set up. 2.1 miles in ~15:30min on speed
setting '8'(worked up from 5) no incline.
200 crunches done
100 squats sets of 25
20x135 I hate the fancy legpress machine, I need to use the plate one next time
leg press
20x135 LPD I did three sets at 135 and threw in one at 145, it was too much
20x150 sets of 4-6
Thursday June 1
My knee was sore this morning when I woke up and stayed that way for most of the day. By the time it was wokout time(~7:15pm) it was ok, but of course running 2 miles aggravated it again. I bought a different brand of of protein powder (iss advantage matrix) and its not too bad.
2 mile run again setting 8 on the treadmill took around 15min, i say around, because I bumped the emergency stop cord while swinging my arms. My knee hurt
afterwards, right below the knee cap
200 crunches still the same
50 pushups
6x130 the latter parts were halfassed, but the first two sets were pretty solid
5x145
4x160
3x130
Friday June 2
My knee hurt once again today. Mostly just going up stairs(pain 1-2/10) So originally I wasn't going to run. but then I got caught up in a rowing team dinner and then got dragged to the crew house for taylor-pa-looza and ended up not working out today. I need to figure out whats up w/ my knee and how to fix it or else I don't think I'll be in good enough shape to accomplish my goals.
Saturday June 3
Well I didin't get around to the work out till after midnight, so I guess it's technically sunday, but STFU. My knee is still a bit tender, but nowhere near as tender as it was. I think I'll hold off on running until tuesday atleast.
25push-ups did these no probably
50 squats I added 10 since I skipped yesterday
3x75 once again substituting push-ups for pull ups. had to resort to girl style
pushups for the last set. my arms are burning and my heart is pumping. Good times
Sunday June 4
Lazy sunday wake up in the late afternoon...... Yeah I spent the entire day watching TV.
50 pushups yep
40 squats done
50 pushups still doing the end majority girly style.
FINALS WEEK
Monday June 5
Day off from school. played some water basketball with Kirby, Bill and Adam. then stuffed myself at dinner, it was sick. Turkey sandwich, plate of waffle fries, brownie, cupcake, glass of milk, and milkshake. I was a pig. I need to stop doing that. but I was so hungry, I hadn't eaten much all day. I skipped the 2mile run since I want to give my knee a rest. I don't think I'm gonna run the rest of the week, not till I get a knee brace to run in anyways.
200 squats had to take little 1-3 sec breathers a couple times, but overall pretty good
200 situps situps are situps, i think I went a little higher on thse, or maybe just
because it wasn't on a map I felt my shoulder blades clear the ground
100 pushups I did these girly style, but without a break, so I dunno if thats worth it or not.
EASE BACK WEEK
Tuesday June 13
Yeah, I know I skipped and entire week. but between exams, a terrible, irregular sleep schedule, I knew I just wouldn't make any real progress and wouldn't have enough time to recover, or have enough time to study. So I took the week off.
But now that I'm set up at my dads house and got my stuff together I can start working out again. I'm gonna ease myself back into the routine over the period of the week.
2.5-3 mile I don't know how much of the trail I actually ran but the gorge trail I went
run to was 3.2 miles long. I walked up the stairs on one section of the park
and then walked like the last 1/8 mile of the trail, to A) cool down, and B) I thought I had a rock or something in my shoe....a blister as it turns out
well thats what you get for running in brand new shoes..I wrapped my knee
in an ace bandage and that seems to have kept me from making it sore
so I'm gonna keep that up to see if it was the bandage or the week off
that made the difference.
Wednesday June 14
I tried a different section of the gorge park today, this trail was really rocky and hilly. and significantly shorter. but more intense.
100 pushups 40 break, 40, 20 girly style. a vast improvement from before. that rest
seems to have paid off.
1.8mi run I only ran like 1.5 of these 1.8 miles because I got out of breath going up
hill and the blister on my left foot started acting up reducing my pace
significantly.
Monday June 19
After cutting last week short due to a mild ankle sprain(right) I hopped back into the swing of things. I started right when I woke up, and was thristy so that might have contributed to my subpar performance during my run. I need to remedy that.
100 pushups half good, half girlystyle
100 situps yep
2 mile run I ran to the highway overpass on the highbridge trail. on the way
back I took a couple breaks(~1/8-1/4 mile total) and towards the end I
started getting side stitches in my right side, I dunno if its bad stretching
, a result of not running for a few days, doing it first thing in the morning
dehydrated, or the humitity, either way I want to stop doing that.
Tuesday June 20
2mile runRan to the overpass again and back, running the whole time. it was a good
run.
Wednesday June 21
tut tut tut tut it looks like rain.
Thursday June 22
the torrents continue
Friday June 23
Moist, the trails are prolly washed out
And that's where I kind of lost the initiative to keep working out daily, and I got a job working every day so that kind of made things difficult to keep working, seeing all of my freinds and excercising daily. I eneded up going on runs on weekends so keep my endurance up.
Fall season('06) went fairly un eventful as far as workouts go. We would go out on the river for about an hour 5 days a week and then on weekends when we didn't have races we would stay out for 2-3 hours(
) working on technique and the like.
During winter quarter I really started working out regularly, lifting weights and doing bodyweights. Along with keeping a workout journal. so this is where the written story ends and the data story begins. Eventually I'd like to compete in an Ironman,and Ideally make my way to the championship in Kona. But for now Its Just Rowing and Parkour that my goals are geared towards. But who knows That might change in 6 months. I'll keep this updated at most weekly, there's really no point in writing on here daily, all that does is rack up post count . I don't need that.
If all you see is a time, distance and/or 500 meter split then assume the workout is an erg piece. All lifting will have weights and reps by it
11/20/06
60min 14,841m This was an 'hour of power' pick a good pace and stick with it for 60 min
Time 500m split distance11/27/06 19:08min 1:54/500 5000m
11/28/06 no time recorded 5x1500m
11/29/06 58:12 15000m
11/30/06 16:44 1:40.4 20x250m sprint <-This workout blows
12/01/06 6:54.4 2000m PR!
12/04/06 18:57 5000m
12/05/06 27:37 1:48.4/500 5x1500m r(est)2:30
12/06/06 57:57 ~1:54/500 15000m
12/07/06 6:55.2 2000m
winter break
01/03/07 23:09.6 1:55.8 6000m 23strokes/min
Dbell press 20# x10 30#x10 30#x12
Dbell fly 15#x10x2 15#x12
Bench 110#x10x2 130#x12
dip 110#x10x2 140#x12 this is not added weight, but weight lifted using a dip assist
W Lat pull 140#x10 170#x10 190#x12
cable pull 60#x10x3 burn out 60x15, drop 20# every 15reps
3 rounds of the Death ball ab routine.
12# medicine ball, 50 crunches, 50 twist N-sit holds (Your back is 45*, your legs are held elevated off the ground try not to bend your legs), 25 toe touches( lay back, extend feet vertically, touch ball to toes), 50 crunches... proceed to die
01/04/07 5x5:00 1:50.8 6763m 5x5min suck
pullups
body
weight 4
01/05/07 6:58.9 1:44.7 2000m
01/06/07 3 stadium laps, run up one set of stairs, run over an aisle, run down that set, run over an aisle run up, repeat.
01/08/07 3x 15min 2:04.6 10830m technique
01/09/07 60:11.4 2:00.36 15000m
01/10/07 9:31.7 1:54.3 4x2500m
9:27.0 1:53.4
9:22.9 1:52.6
9:15.3 1:51.1
chest exp 25#x10,10,8
Dbell press 35#x8,8,8
Lat raises 10#x10,10,12
Widehand PU 3
pullup 3
closehand PU 3
Seal
Pus
HUp 10 place hands at lower ribs, rotate perpendicular w/ body thumbs face forwards
regular PHU 15
elevated 10
Dbell bench 35#x7,9,6
Fly machine 95#x9,8,8
Hammergrip PU 3
chin
up 3
Closegrip CU 3
Dbell curl 25#x8,8,10
Dips 130#x8,7
Death Ball 2 rounds
01/11/07 10x2:30 4:52.7 6682m my clock is messed up, you CAN'T Pull a 4:52 split
01/12/07 balance work on 1.25" rails for 30-45min
01/13/07 3 stadium laps
01/16/07 58:02.5 1:56 15000m
01/17/07 36:57.5 1:50.8 10000m sprint pieces of some type, didn't write the interval
1:52.0
1:51.0
1:50.0
1:50.4
Upper body workout, didn't record weight/reps
01/18/07 48:00 2:08.6 8395m
squats 250#x12 270#x12 300#x12
leg curl 90#x12,12,12
leg exten 160#x12 175#x12 190#x9
leg press 360#x12,12,12
Eagle calfraise 270#x13 310#x13 350#x13
Calf raise 180#x12 205#x11,12 two different machines work diff section of the calf
Calf burn out 185#x12 160#x12 135#x12
Deathball 3 rounds
01/20/07 5 stadium laps
01/22/07 3x15min 2:01.5 11102m
01/23/07 57:59.7 1:55.9 15000
chest exp 25#x12,12,12
dbellpress 35#x10,8,8
lat raise 12#x,8,810
WHPU 3
PU 2.5
CHPU 2.5
Seal PHU 12
reg PHU 17
elevatedPHU 10
DBell bench 35#x10,10,12
Fly Mach 95#x9,9,10
HammerGPU 3
ChinUp 2.5
CGCU 2.5
Dbell Curl 25#x10,12,12
Dips 140#x7,5 tricep curl 60#x15
01/24/07 37:05 1:51.2 10000m
01/25/07 10x2:30 1:48.6 6870m total
1:49.2
1:49.9
1:49.4
1:48.7
1:51.1
1:49.7
1:50.0
1:48.4
1:47.9
01/27/07 6 stadium laps
I'll gt this updated as time allows, I mean I do have 5 months of workout log to filter through, and with finals in under 4 days away, I have more pressing matters. Enjoy the reading. ask any questions
