SquireJoe's Workout Journal

[squirejoe]

I've been working out off and on for the last two years but have only gotten serious about it since late-October. Since then I've been pretty consistent in hitting the gym 4-6 days a week - doing a fully body workout three days a week, with cardio on any of the other days I go (so 1-3 days a week).

Starting Monday (yes I know it's somewhat cliche but I'm sick this week) my workout will switch to the four day a week circuit workout below. My other plan is to also start ramping up my running to ultimately be back at half-marathons. So I'll slowly add in running (but very slowly to avoid injury).

Goals: cut body fat, maybe bulk up just a bit, support my running habit

4 day a week circuit:

Day 1, Circuit 1 -

Lying swiss ball dumbell chest press - 10-12 reps - 20lbs
bosu kneeling dumbell lateral raise with rotation - 10-12 reps - 5lbs
lying swiss ball oblique crunch - 16-20 reps

Day 1, Circuit 2 -

push-up with body twist - 10-12 reps
swiss ball lying dumbbell tricep extension (skull crushers) - 10-12 reps, 5lbs
single leg plank - 15 knee tucks

cardio - running

Day 2, Circuit 1

lateral lunge - 15 reps - 7.5lbs
swiss ball reverse back extension - 12-15 reps
lying swiss ball reverse crunch - 15 reps

Day 2, Circuit 2 -

lunges - 15 reps - no weights yet
triple extension squat - 10-12 reps, 10lbs
tower crunches - 12-15 reps

precore for fat burn


Day 3, Circuit 1 -

lying pull up - 15 reps
rotation and reach - 15 reps
lying med. ball overhead pull over - 10-12 reps, 9lb ball
assisted lat pull ups - 10 reps, 82lbs assist - cause i love them so much I couldn't give them up.

Day 3, Circuit 2 -

standing single arm row with rotation - 15 reps, green cable
4 point dumbell row - 16 reps, 20 lbs
cobra - 12 reps

cardio - running

Day 4, Circuit 1

lateral lunge - 15 reps - 7.5lbs
swiss ball reverse back extension - 12-15 reps
lying swiss ball reverse crunch - 15 reps

Day 4, Circuit 2 -

lunges - 15 reps - no weights yet
triple extension squat - 10-12 reps, 10lbs
tower crunches - 12-15 reps

I'm shooting for an 1800-2000 calorie per day diet.
Approximately 30- 40 grams of fat per day (5-10 grams of fat per meal).
Approximately 80- 100 grams of protein a day (28- 35 grams of protein per meal.

Any comments/suggestions greatly appreciated.

[mudd471]

good luck!

[squirejoe]

Originally Posted by mudd471

good luck!

Thanks. I've completed the circuit once through before I got sick so I'm pretty excited about it.

[squirejoe]

Completed my workout today. I upped some of the weight. I was happy about that. I had some pretty serious motivation issues. Work has been stressful and that always distracts me from the gym.

Day 1, Circuit 1 -

Lying swiss ball dumbell chest press - 12 reps - 22.2lbs (up from 20)
bosu kneeling dumbell lateral raise with rotation - 12 reps - 7.5lbs (up from 5)
lying swiss ball oblique crunch - 15 reps

Day 1, Circuit 2 -

push-up with body twist - 12 reps
swiss ball lying dumbbell tricep extension (skull crushers) - 12 reps, 7.5lbs (up from 5)
single leg plank - 15 knee tucks

Ran 1.25 miles, 9:40 min. I was disappointed in my running but I've had a few months off so I've lost what I had.

[squirejoe]

Workout went well today. I hit it pretty hard and completed the circuit in about 30 min. I upped some of the weight.

Day 2, Circuit 1

lateral lunge - 15 reps - 7.5lbs
swiss ball reverse back extension - 15 reps
lying swiss ball reverse crunch - 15 reps

Day 2, Circuit 2 -

lunges - 15 reps - no weights yet
triple extension squat - 15 reps, 12.5lbs (up from 10)
tower crunches - 15 reps

Didn't get in a solid precore - just 10 min.

[squirejoe]

Did 40 min on the precore, moderate intensity to stay aerobic.

[squirejoe]

I upped one of the weights a bit.

Day 3, Circuit 1 -

lying pull up - 15 reps
rotation and reach - 15 reps
lying med. ball overhead pull over - 12 reps, 12.5lb ball (up from 9)

Day 3, Circuit 2 -

standing single arm row with rotation - 15 reps, green cable
4 point dumbell row - 16 reps, 22.5 lbs (up from 20)
cobra - 15 reps

cardio - running - 2 miles, 9:31 per mile.

I was disappointed by the pace on my run but happy with the circuit workout.

[squirejoe]

Workout went well this evening.

Day 2, Circuit 1

lateral lunge - 15 reps - 9lbs
swiss ball reverse back extension - 15 reps
lying swiss ball reverse crunch - 15 reps

Day 2, Circuit 2 -

lunges - 15 reps - no weights yet
triple extension squat - 15 reps, 12.5lbs (up from 10)
tower crunches - 15 reps

precore - 15 min.

[squirejoe]

I did 40 min on the precore. About a 140 for my heartrate.

[squirejoe]

Completed my workout today. I upped some of the weight. I was happy about that. I had some pretty serious motivation issues. Work has been stressful and that always distracts me from the gym.

Day 1, Circuit 1 -

Lying swiss ball dumbell chest press - 12 reps - 25lbs (up from 22.5)
bosu kneeling dumbell lateral raise with rotation - 12 reps - 7.5lbs (up from 5)
lying swiss ball oblique crunch - 25 reps

Day 1, Circuit 2 -

push-up with body twist - 12 reps
swiss ball lying dumbbell tricep extension (skull crushers) - 12 reps, 10lbs (up from 7.5lbs)
single leg plank - 15 knee tucks

Ran 1.5 miles, 9:31 min.

[squirejoe]

Workout went well today. I hit it pretty hard and completed the circuit in about 30 min. I upped some of the weight.

I also added ankle weights for the entire workout. I'm not sure of the exact weight - I'm pretty sure they are over 5lbs but less than 10lbs.

Day 2, Circuit 1

lateral lunge - 15 reps - 10lbs, (up from 7.5lbs)
swiss ball reverse back extension - 15 reps
lying swiss ball reverse crunch - 15 reps

Day 2, Circuit 2 -

lunges - 15 reps - no weights yet
triple extension squat - 15 reps, 12.5lbs (up from 10)
tower crunches - 15 reps

Decided to do some recumbent biking tonight - 20 min about 6 miles.

[squirejoe]

Was only able to squeeze in 25 min on the precore, moderate intensity to stay aerobic.

[SCP]

Originally Posted by squirejoe

Was only able to squeeze in 25 min on the precore, moderate intensity to stay aerobic.

Stay motivated my man! Good luck with it!

[squirejoe]

Happy Valentine's Day


I upped one of the weights a bit.

Day 3, Circuit 1 -

lying pull up - 12 reps (lowered the bar to make them harder)
rotation and reach - 10 reps (for some reason these were HARD today)
lying med. ball overhead pull over - 12 reps, 12.5lb ball

Day 3, Circuit 2 -

standing single arm row with rotation - 16 reps, green cable
4 point dumbell row - 16 reps, 25 lbs (up from 22.5)
cobra - 15 reps

cardio - running - 15 minutes, 9:31 per mile.

[squirejoe]

Missed the gym today due to work and heading up to Tahoe. Won't be back until Monday. It's going to be good to hang out with friends but I miss the routine too.

[squirejoe]

Doubled up since I missed Monday due to Tahoe. Was able to up more of the weights. I have a feeling much of this is still because I started out with the weights too low as I finally had to decrease reps to keep the weight up. I finally got a solid burn on the crunches too - YEAH!

Day 1, Circuit 1 -

Lying swiss ball dumbell chest press - 10 reps - 30lbs (up from 25)
bosu kneeling dumbell lateral raise with rotation - 10 reps - 10lbs (up from 10)
lying swiss ball oblique crunch - 30 reps each side.

Day 1, Circuit 2 -

push-up with body twist - 12 reps
swiss ball lying dumbbell tricep extension (skull crushers) - 12 reps, 10lbs
single leg plank - 15 knee tucks

Day 2, Circuit 1

lateral lunge - 15 reps - 10lbs
swiss ball reverse back extension - 15 reps
lying swiss ball reverse crunch - 15 reps

Day 2, Circuit 2 -

lunges - 15 reps - no weights yet
triple extension squat - 15 reps, 12.5lbs
tower crunches - 15 reps

My weight skyrocketed up to 169 - too much booze and debauchery in Tahoe.

I had some motivation issues actually getting to the gym but once I was there I'm glad I made it in. Wish me luck to keep up the motivation!

[squirejoe]

Did 45 min on the precore, moderate intensity to try and say aerobic.

[squirejoe]

Day 3, Circuit 1 -

lying pull up - 10 reps (lowered the bar to make them harder)
rotation and reach - 10 reps (for some reason these were HARD again today)
lying med. ball overhead pull over - 12 reps, 12.5lb ball

Day 3, Circuit 2 -

standing single arm row with rotation - 20 reps, green cable
4 point dumbell row - 16 reps, 30 lbs (up from 25)
cobra - 15 reps

cardio - running - 15 minutes, 9:22 per mile.

[squirejoe]

wore the leg weights again

Day 2, Circuit 1

lateral lunge - 15 reps - 10lbs
swiss ball reverse back extension - 15 reps
lying swiss ball reverse crunch - 15 reps

Day 2, Circuit 2 -

lunges - 15 reps - no weights yet
triple extension squat - 15 reps, 15lbs (up from 12.5lbs)
tower crunches - 15 reps

Did 15 minutes of running, about 9:15 min/mile

[squirejoe]

My tendonitis in my left ankle is a real drag. I've decided to completely drop my running. I also decided to not hit the gym yesterday and give my body two days off in a row.

Day 1, Circuit 1 -

Lying swiss ball dumbell chest press - 10 reps - 30lbs
bosu kneeling dumbell lateral raise with rotation - 10 reps - 10lbs
lying swiss ball oblique crunch - 30 reps each side.

Day 1, Circuit 2 -

push-up with body twist - 12 reps, 3 extra push-ups
swiss ball lying dumbbell tricep extension (skull crushers) - 12 reps, 10lbs
single leg plank - hold for 25 count on each leg

[squirejoe]

So I've been a lazy slug since my birthday on the 28th and not hitting the gym. I guess I needed a mini-vacation of some sort.

Today I started an "interim" routine until I meet with my trainer this Saturday to set up my new workout routine.

I did the following:

Push-ups to failure - 30, 15, 12
Crunches - 3 sets of 30
Pull-ups to failure (with assist) - 10, 10, 8
Dips to failure (with assist) - 10, 10, 10
Curls - 3 sets of 30 lbs

Precore - 15 minutes

So a rather light workout but I was just happy to be back at the gym and not avoiding it.

[squirejoe]

I did 35 minutes on the recline exercise bike. Kept my heart rate up around 135.

I've been having my ankle issues still off and on. I think it might be due to overtraining - with all the weights, running, and precore. So I'm switching over to the exercise bike for the cardio at the gym and the only running I will do will be outside. My stride is better outside anyway vs. running on the treadmill. We'll see how that goes.

[squirejoe]

Today, I did the following:

Push-ups to failure - 30, 15, 12
Crunches - 3 sets of 30
Pull-ups to failure (with assist) - 10, 10, 8
Dips to failure (with assist) - 10, 10, 10
Curls - 3 sets of 30 lbs
Squats w/ med. ball twist - 3 sets of 30, 12.5lb ball

The squats kicked my ass.

[squirejoe]

Today I met with my trainer to set up my new routine. We did some 1 rep maxes to get a baseline for setting up the new routine which he'll give me this coming Saturday.

Body fat %- 17.9 (went up a bit since my last check in...bleh)
Chest measurement - 36.75 inches

Push-ups - 30
Bench Press - 145
Leg press - 260
Planks - 2:35 min

I was very happy with my pushups but I could have gone 5 to 10 seconds longer on the planks.

[radar410]

Looks good, man. I'm trying to stay motivated myself. My son helps, he doubles as my trainer, but work definitately can get in the way sometimes.

[squirejoe]

On Monday, I did the following:

Push-ups to failure - 30, 15, 12
Crunches - 3 sets of 30
Pull-ups to failure (with assist) - 10, 10, 8
Dips to failure (with assist) - 10, 10, 10
Concentration Curls - 3 sets of 10 - 25 lbs
Butterfly - 3 sets of 10 - 70lbs
Reverse Butterfly - 3 sets of 10 - 70lbs

On Tuesday, I did the following:

Leg extensions - 3 sets of 10 - 70lbs
Leg curls - 3 sets of 10 - 70lbs
Leg Press - 3 sets of 10 - 160lbs
Squats w/ med. ball twist - 3 sets of 30, 12.5lb ball

The squats kicked my ass hardcore after doing the other leg exercises...sigh...but it was a good kick.

[squirejoe]

Originally Posted by radar410

Looks good, man. I'm trying to stay motivated myself. My son helps, he doubles as my trainer, but work definitately can get in the way sometimes.

Thanks for the comment man. I've found keeping my workout evolving and changing really helps keep my motivation up. My trainer told me he really enjoyed working with me and watching my progress so that was really cool too. He said I was one of the few customers he had who actually listened to what he said. I just thought, well why wouldn't I, I'm paying you some serious cash to help me reach my goals.

Hope you're well this evening.

[squirejoe]

I've been a slacker with the weights this week as one can see from my lack of postings.

On Thursday, I was really motivated to go running so I took the puppy out for a 2.4 mile run. My legs where stiff but I didn't have any significant tendonitis so that was a very positive development. I think one issue with the tendonitis is running on the treadmill at the gym, so I'm going to try running in the park by our house on these short runs and see if I can run outdoors without getting my ankles f'ed up. Plus puppy needs the exercise. She's a running dog and 2.4 miles at human pace isn't squat for her.

On Saturday, I was supposed to meet up with my trainer but he forgot to put me in his schedule so he didn't have my new routine done. I was sorta miffed by it since he had to cancel last week so it's now going to be two weeks without my new workout. But these things do happen, nobody is perfect. He was nice though and gave me two additional training sessions for free - at the rate I'm paying that's a substantial amount of savings so that made the pain of having to wait a week, not quite so bad. Instead of lifting I decided to swim. I've not done any significant swimming. I did 20 laps, 1000m total - mix of butterfly and freestyle.

[squirejoe]

Here is what I did today:

Push-ups to failure - 33, 15, 12
Crunches - 34, 33, 33
Pull-ups to failure (with assist - 70lbs) - 10, 10, 8
Dips to failure (with assist - 70lbs) - 10, 10, 10
Concentration Curls - 3 sets of 8 - 22.5 lbs
Tricep Curls - 3 sets of 8 - 22.5lbs
Butterfly - 3 sets of 10 - 70lbs
Reverse Butterfly - 3 sets of 10 - 70lbs

[squirejoe]

Leg extensions - 3 sets of 10 - 85lbs (up from 70)
Leg curls - 3 sets of 10 - 85lbs (up from 70)
Leg Press - 3 sets of 10 - 180lbs (up from 160)
Glute Isolators - 3 sets of 10 - 40lbs
Squats w/ med. ball twist - 3 sets of 30, 12.5lb ball

The squats kicked my ass hardcore after doing the other leg exercises with increased weight.