ExRx.net

Longtime lurker; firsttime poster.

bio: 33yrs;88kgs+/-3;180cms

exercise history: started gym exercise in late teens - on reflection spent much time doing cardio w/ light lifting from age 17-23; nothing serious, productive or what I would now call effective. 'Fun' runner from 23yrs - have run on off for 10 years - have completed two marathons (2004, 2006);4 half-marathons(2003,2005,2007,2009) - will not be going to the olympics but really enjoy it. Discovered exrx.net in 2007; have completed two Starting Strength cycles over 3 months; first in late 2009 while studying for masters; 2nd early 2010 prior to wedding.

self assessment: moderately fit; below average strength for weight. With exrx have increased interest in form.

motivation: I exercise for my general well being; I am a Librarian, I require exercise for stress management, as a hobby and to compensate for being inactive during the working day.

purpose of journal: to provide a more permanent record for my activities, as well as provide a reference for reflection.

training cycles - last edited 29/4/11 (tidied table).
Cycle02: 11/08/10 - 06/10/10: strength: 6 weeks
Cycle03: 07/10/10 - 14/10/10: maintenance and relaxation: 1 week
Cycle04: 15/10/10 - 14/11/10: strength: 4 weeks
Cycle05: 15/11/10 - 09/12/10: power/endurance: 3 weeks
Cycle06: 10/12/10 - 22/12/10: strength: 2 weeks
Cycle07: 22/12/10 - 28/12/10: gentle movement/rest: 1 week
Cycle08: 29/12/10 - 27/01/11: general preparation - see overarching program: 4 weeks
Cycle09: 28/01/11 - 28/02/11: exrx pullup challenge w/ some strength/power sessions: 4 weeks
Cycle10: 01/03/11 - 10/04/11: power: 5 weeks
Cycle11 :11/04/11 - 21/04/11: bodyweight endurance: 2 weeks
Cycle12: 25/04/11 - 30/06/11 (estimated): strength: 8 weeks

initial / overarching program: 6 routines done in sequence (A -> F) with varied rest days (0 to 3); depends on rest of my life.

A - Big walk or jog.
Intensity: Low
B - Strength Training
Squat;Shoulder press or bench press;Deadlift or power clean
Conduct: 15/10/3x5
Intensity: High
C - Cardio/physical endurance
Treadmill;Rowing machine;Stepper + abs/stretching or cycle
Conduct: 20m/20m/20m
Intensity: Low
D - Body weight circuit
Pullups;Dips;Push ups;Horizontal pulls;squats;stepups;situps;bridge
Conduct: max with good form in circuit for time
Intensity: Medium
E - Fartlek
Varied interval running
Conduct: short duration
Intensity: High
F - Body weight strength development
Pullups;Dips;Push ups;Inverted rows (feet elevated);situps;bridge
Conduct: 5 x max
Intensity: Medium

objective: by July 2011 meet the following targets for each workout - i do expect to introduce varied workouts between now and July 11:

A - Relax
B - work sets at
Squat 1.5xBW
ShoulderP .75xBW
BenchP 1xBW
DeadLift 2xBW
PowerC .75xBW
C - TreadM 20m@15kms/hr
Rowing 20m@100w/avg or 30-32 r/m
Stepper 20m@10
D (time goal 30 minutes, 1 min rest)/F - PullUp 5x10@BW
Dip 5x20@BW
PushUp 5x25@BW
Horizontal 5x10@BW
Fast Squat 5x20w20kg
Fast StepUP 5x10w10kg
Situp 5x20
Bridge 5x2min
E Intensity

Since i've only commenced this program mid June, my first few entries will be retrospective. Here's to a good twelve months.

routine A
19-Jun (saturday)
4 hour slow walk - 14 kms /w wife to and from shopping centre. nice sunny day.

Routine F: bw development
20-Jun
Pullups: 7 to 4
Dips: 8 to 2
Pushups: 15 to 6
Horizontal pulls:6 to 6
Stretching

5 sequential sets of each w 2 minutes rest in between.

bad record keeping. 1st number is max achieved each set; last number is lowest reps from all set. exhausting.

22-jun: rest day

23-jun

B: Strength training
23-Jun
Squat: 15@0kg | 10@20kg | 10@40kg | 3 x 5 x 82.5kg
Shoulder Press: 10@5kg | 8@10kg | 3x5@30kg
Deadlift: 5@40kg | 5 @ 80kg | 5 @ 120kg

with olympic bar, attempting to use SS form.

C - cardio/endurance

24-Jun

Treadmill: 20min@12km
Stepper: 20m@5
Cycle: 20m@ 5

D - body weight circuit
28-Jun
Start: 7:42 to 8:25 - 43 minutes - 2 minutes rest between sets

routine in circuit - max reps with good form. situps are 15; bridges for 20 second

E - fartlek

29-Jun

Treadmill: 35 min incline climb - increasing incline in increments of 1, from 1 to 15 degrees, every 15-40 seconds; start at 5kms/hr - at 15 degrees increase speed by 1 kms/hr; reset incline to 0 degrees and start again.

from 5kms to 9 kms

F - Body weight development

30-Jun

Pullups {6,3,4,3,2}
Dips {12,7,5,4,4}
Pushups {12,10,8,5,6}
Horizontal rows {10,5,6,8,8}

2 minutes rest between sets - better recording of results
exercise emphasis:
pullup - start from dead hang; chest must touch bar to be counted
dips - arms lockout each rep; attempting depth

A - gentle run

1-Jul

45 min @ 10.5kms + 5 min @ 15 kms

on treadmill in gym.

B - strength training

2-Jul

Squat: 12 @ 7.5kgs | 10 @ 47.5kgs | 3x5 @ 87.5kgs
Shoulder: 15 @ 5kg | 8 @ 12.5kgs | 5 @ 32.5kgs
Deadlift: 5@20kg | 0x120kg - grip failed immediately | 5x85kg | 4 @ 32.5
deadlift grip failed; attempted 1 farmers walk in previous session with 35 kg weight. didn't expect this level of strain.

C - cardio/enduro

4-Jul

Treadmill: 20m @ 12.5kms
Cycle: 20m @ 5
Row: 1500m@32avg
Stepper: 20m @5-6

D - bw circuit

5-Jul

Start: 6:10 to 6:47 - 37 min - 2 minutes rest between circuits

ill
6-7 to 12-7
REST

oddly - made myself ill (fatigue?) and spent many days resting

Mix - light return to gym

13-Jul

Aerobic, power and BW
2.4km at 14kms/hr ~ 11min
Barbell circuit 20kgs (squat | press) - 10 x 2 reps
Power clean: 5x3 @ 40kg
2x BW circuit - max reps

F - bodyweight development

14-Jul

Pullup {5,5,4,4,4}
Dips {8,8,4,5,5)
Pushup {12,12,9,8,8}
Horizontal Pull up {8,8,8,6,6}

Farmers walks (short) - one armed; 32kg; 35kg; 40kg.