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    Kyrose workout log june 2009

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    Kyrose

    Posts : 260
    Join date : 2009-05-13
    Age : 34
    Location : Maple Ridge

    Kyrose workout log june 2009

    Post  Kyrose on Mon Jun 01, 2009 5:53 pm

    Figured it would be wise to keep this as a monthly thing, helps reduce the total size of each portion.

    Was a fairly lazy weekend, but it was nessicary after the stress of friday. Back on track today, with renewed enthusiasim.

    Me and cj are discussing the posibility of doing Yoga one night each week. We also have gotten rid of the car, and will be walking much more.

    My long term goals remain the same as desribed in the other thread.

    Short term are as follows
    1) attend karate on a regular basis, even if just once per week.
    2) get back into the habit of working out every day. minimum requirments are 1 set of pulls, pushes, and legs.
    3) to adjust my diet and up my cardio in hopes of dropping 20lbs. That'll take me down to the bf% range i'd like to be in. plan in 20 minutes on the eliptical every morning when i get up.

    We'll see how things go tonight

    Re: Kyrose workout log june 2009

    Post  Shipwrecked Dictator on Mon Jun 01, 2009 6:25 pm

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    Kyrose

    Posts : 260
    Join date : 2009-05-13
    Age : 34
    Location : Maple Ridge

    Re: Kyrose workout log june 2009

    Post  Kyrose on Tue Jun 02, 2009 3:41 pm

    June 1, 2009
    5k walk
    24 pulls
    50 push
    20 squat

    Light on the strength training, but burnt a few cals, so i'm satisfied.

    Kyrose

    Posts : 260
    Join date : 2009-05-13
    Age : 34
    Location : Maple Ridge

    Re: Kyrose workout log june 2009

    Post  Kyrose on Wed Jun 03, 2009 3:18 pm

    June 2
    Went to Karate. Greenbelt self defence review. Ended with greenbelt review x10

    Kyrose

    Posts : 260
    Join date : 2009-05-13
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    Re: Kyrose workout log june 2009

    Post  Kyrose on Thu Jun 04, 2009 3:51 pm

    June 3

    Still easing back into the full body thing
    6 chinups
    6 pullups
    6 n.g. pullups
    3 chinups
    3 pullups
    3 n.g. pullups

    27 total pulls. 54% of my daily target

    62 pushups
    30 pushups
    8 pushups

    100 total push. 100% of daily target. I think starting tonight or tomorrow i'm going to start mixing it up a bit.

    25 slow squats

    yeah, my legs are weak i know. trying to fix it. 12.5% of my daily target.

    Kyrose

    Posts : 260
    Join date : 2009-05-13
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    Re: Kyrose workout log june 2009

    Post  Kyrose on Fri Jun 05, 2009 3:36 pm

    June 4 2009
    walked for 30 minutes in the 35 degree heat. Has to count for something.
    just did some pushup varients last night. workout was as follows. All rests were 10-15 seconds

    10 hindu
    rest
    10 standard
    rest
    10 overhead
    rest
    10 standard
    rest
    10 typewriter
    rest
    10 standard
    rest
    10 elbow tuck
    rest
    10 standard

    80 total reps, but when you factor in difficulty, it was closer to doing 110-120 standard pushups in a night, and thanks to the variety i'm feeling it more in my shoulders than i have for some time.

    Kyrose

    Posts : 260
    Join date : 2009-05-13
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    Re: Kyrose workout log june 2009

    Post  Kyrose on Mon Jun 08, 2009 4:26 pm

    June 5-7 2009
    Went camping this weekend. Walked an average of 7k per day, up and down hills. Add in the extra calories burned trying to stay cool during the day, and warm at night, and i figure thats more than enough of a workout.

    Tonight its back to buisness, with the new pushup system.

    Kyrose

    Posts : 260
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    Re: Kyrose workout log june 2009

    Post  Kyrose on Tue Jun 09, 2009 3:32 pm

    June 8 2009

    pushups
    10 hindu
    10 standard
    10 typewriter
    10 standard
    10 overhead
    10 standard
    10 elbow tuck
    10 standard

    Pullups
    5 ng
    5 pull
    5 chin
    5 ng
    5 pull
    5 chin

    pushups were all at once, as quick as i could pound them out, pulls were over the course of an hour while i played some warcraft 3.

    Kyrose

    Posts : 260
    Join date : 2009-05-13
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    Re: Kyrose workout log june 2009

    Post  Kyrose on Wed Jun 10, 2009 3:28 pm

    June 9 2009

    Went to class. Spent the night practicing throws. By the end I felt like i was 1/4 of the way to where i used to be. Not bad for first time doing them in... 9 months? a year? who knows.

    Fairly sore from it today. Hopefully I'm in better shape by tonight so i can do my normal workout.

    Kyrose

    Posts : 260
    Join date : 2009-05-13
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    Location : Maple Ridge

    Re: Kyrose workout log june 2009

    Post  Kyrose on Mon Jun 15, 2009 3:46 pm

    Fairly laid back week last week. did alittle bit of walking, and the odd set of pushups, but overall not much. back on track this week.

    June 15, 2009
    10 minutes on the eliptical (would have been 20 but my body can only get up about 10 minutes earlier than normal per day. will try for the 20 tomorrow.)
    Still managed to burn through about 220 calories, which isnt a bad start.

    Changed it up a bit while playing a hero defence map in WC3. Each stage i would do some exercise consisting of 6 pulls and 18 push's

    round 1
    pullups
    hindu pushups

    round 2
    n.g. pullups
    typewriters

    round 3
    chinups
    overhead pushups

    round 4
    pullups
    elbow tuck pushups.

    By far the most difficult pushup was the typewriter. I know not what planet it comes from, but it has the capacity to destroy you.

    So that was a total of 72 pushups, 24 pullups, and 200 cal on the eliptical. not bad.

    Kyrose

    Posts : 260
    Join date : 2009-05-13
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    Location : Maple Ridge

    Re: Kyrose workout log june 2009

    Post  Kyrose on Wed Jun 17, 2009 6:28 pm

    June 16 2009

    10 minutes cardio in the morning. burned off 225cal.

    went to karate that night. as such i didnt do any strength training. That said, a 10 minute burn through orange and green belt was a pretty good workout. Rest of the class was spent doing blocking drills.

    Kyrose

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    Join date : 2009-05-13
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    Re: Kyrose workout log june 2009

    Post  Kyrose on Thu Jun 18, 2009 9:37 pm

    Took the 17th off for the most part. Went out for dinner with parents, then it was grandpa's 80th b-day, so went to have coffee with family. Did take the stairs at work 3 times though.

    Kyrose

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    Join date : 2009-05-13
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    Re: Kyrose workout log june 2009

    Post  Kyrose on Thu Jun 18, 2009 9:39 pm

    June 18th 2009

    220cal on the eliptical before cool down, 235 by the end. will edit later tonight with update on strength training.

    Kyrose

    Posts : 260
    Join date : 2009-05-13
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    Re: Kyrose workout log june 2009

    Post  Kyrose on Mon Jun 22, 2009 4:18 pm

    Last week was fairly lax. Mom had to go in for fairly urgent brain surgery on friday to remove a benign tumor from the base of her brain. As such, I didnt really have the motivation to work my ass off. Good news is the surgery was successful, all the tumor was removed, she can still talk, see, feel, move, think, remember things... all the stuff you kinda worry about when somebody is sticking a knife into your head.

    Today started off with cardio. 10 minutes, 200cal, but i decided to do it in intervals. 30 seconds to a minute of going hard (about 80-90rpm)on a very high resistance, followed by slow (30-35rpm) on the lowest resistance until my heart rate slowed to 140.

    Strength training was as follows

    13 n.g. pullup
    13 hindu pushup
    13 one legged squats (in sets of 4. wow my legs are weak)
    13 pullup
    26 elbow tuck pushup
    13 chinup
    13 typewriter pushup

    My basic plan was to do 2 pushups for every 1 pull. I somewhat modified this by assuming the more advanced pushups like hindu and typewriter would count as 2 reps each. makes sense as they kinda are when you think about thier mechanics. I wanted to add in a bunch of leg work, but the way i've been doing cardio kinda took it outta me.

    Kyrose

    Posts : 260
    Join date : 2009-05-13
    Age : 34
    Location : Maple Ridge

    Re: Kyrose workout log june 2009

    Post  Kyrose on Wed Jun 24, 2009 5:50 pm

    June 23 2009

    10 minutes cardio in the morning. intervals again. GOGOGOGOGOGO relax.... GOGOGOGOGOGO relax.... GOGOGOGOGOGO you get the point.

    Last night for a workout i went to class. Orange/green belt review in 10 minutes, bunch of stretching, some punch/block drills, then mat work for the last 20-30 minutes.

    As such, this morning (the 24th) i didnt do cardio. Alarm went off at 650. I tried to reach for it. Body said "FUCK YOU! YOUR GOING NOWHERE!!!".

    I listend.

    Kyrose

    Posts : 260
    Join date : 2009-05-13
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    Location : Maple Ridge

    Re: Kyrose workout log june 2009

    Post  Kyrose on Thu Jun 25, 2009 4:20 pm

    June 25 became a bit of a waste. Sore from karate, followed by going to transformers that night. At least i got to see prime kick some ass.

    Today i did my cardio. 190 in 10 minutes, doing intervals. Legs are burning.

    Tonight i'm either strength training, doing yoga, or walking 7.8k from my parents place back home after dropping off moms car.

    Kyrose

    Posts : 260
    Join date : 2009-05-13
    Age : 34
    Location : Maple Ridge

    Re: Kyrose workout log june 2009

    Post  Kyrose on Mon Jun 29, 2009 4:14 pm

    Almost the end of the month. Didnt go to poorly in my opinion. Next month i want more though, this was maybe 1/3 of what i should be doing, and hopefully i can bring that up to 1/2.

    June 29 2009

    eliptical, 10 minutes + 1minute cooldown. 235cal

    Re: Kyrose workout log june 2009

    Post  Shipwrecked Dictator on Mon Jun 29, 2009 4:24 pm

    Wow, I only burn 300 in 30 minutes. You must be going like a madman.

    Kyrose

    Posts : 260
    Join date : 2009-05-13
    Age : 34
    Location : Maple Ridge

    Re: Kyrose workout log june 2009

    Post  Kyrose on Mon Jun 29, 2009 4:33 pm

    By the end of it all i can do is collapse for about 5 minutes.

    Intervals are the trick. As hard as i can go for as long as i can push myself, then 30 seconds to a minute at a low resistance to catch my breath. then its back up high and pushing hard.

    Had more time this morning than normal (probaly due to not hitting the snooze button twice), and probaly could have fit in another 5 minutes. might try that tomorrow.

    Re: Kyrose workout log june 2009

    Post  Shipwrecked Dictator on Mon Jun 29, 2009 4:36 pm

    Well, was it 10 minutes in one go, THEN a cooldown? Since it seems the cooldown was from the time you stopped, until... now.

    Kyrose

    Posts : 260
    Join date : 2009-05-13
    Age : 34
    Location : Maple Ridge

    Re: Kyrose workout log june 2009

    Post  Kyrose on Mon Jun 29, 2009 4:39 pm

    10 minutes one go

    1.5 hard
    .5 slow
    1.5 hard
    .5 slow
    1 hard
    .5 slow
    1 hard
    1 slow
    .5 hard
    1 slow
    1 hard
    1 slow for cool down

    sit down and try to not pass out.

    Thats 6 sessions of going as hard as possible. I want to reduce that to 5 next week.


    Last edited by Kyrose on Mon Jun 29, 2009 4:40 pm; edited 1 time in total

    Re: Kyrose workout log june 2009

    Post  Shipwrecked Dictator on Mon Jun 29, 2009 4:39 pm

    OK, so not "10 minutes hard, all done". I get it.

    Kyrose

    Posts : 260
    Join date : 2009-05-13
    Age : 34
    Location : Maple Ridge

    Re: Kyrose workout log june 2009

    Post  Kyrose on Mon Jun 29, 2009 5:02 pm

    Intervals are the way to go for cardio. Elevate the heart rate to the point where its about to explode, then let it slow down to where it just hurts alittle, then back up to explode level, then back down, up, down, up, down.

    Helps to improve recovery time, due to the fact your nearing maximum heart rate and holding it there for as long as you can multiple times, your metabolisim gets sped up a hair for hours after.

    Re: Kyrose workout log june 2009

    Post  Shipwrecked Dictator on Mon Jun 29, 2009 5:03 pm

    If I can EVER GET THE KIDS TO SLEEP NORMALLY, I will have to try this in the mornings.

    Kyrose

    Posts : 260
    Join date : 2009-05-13
    Age : 34
    Location : Maple Ridge

    Re: Kyrose workout log june 2009

    Post  Kyrose on Tue Jun 30, 2009 3:40 pm

    June 29
    10 pull
    10 ng
    10 chin
    30 feet on stability ball pushups (from here on refered to as FSB pushups)
    6 hands on stability ball pushups (from here on HSB pushups. wow are they hard.)
    30 SFB pushups
    20 SFB pushups

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