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Peter's Health Journal

Posted: Thu Jun 15, 2006 5:51 pm
by PeterP
Peter's Health Journal

Call me Peter even though it's not my real name. I chose the username "PeterP" to stand for Peter Parker who is the alter ego of Spider-man. I like the Spider-man movies and wouldn't mind having some of his strength.

Age: 31
Height: 5'9"
Weight: 165
Bodyfat: ~17%
Cholesterol: 215 about 3 years ago
Job: Computer scientist
Status: Happily married with kids
Home: Midwest USA
-Educate myself in nutrition, cardio and strength training.
-Lower bodyfat to ~13%.
-Lower cholesterol level
-Live healthy, strong and active into my 90's so I can meet many of my great-grandchildren

I'm just a regular guy who has never done much weight training at all. I bought my first dumbbells in Feb. 2006. I've learned a lot from, but I have a long long way to go!

I do all my workouts from home in my basement. My big concern with equipment is space. I don't want weight lifting stuff to take up a bunch of space in my basement. I favor compact, mobile equipment. All my stuff gets moved around except the treadmill.

Strength Training Equipment:
-Set of 14" long 1" diameter dumbbell handles with threaded collars from Walmart
(max 84 lbs per dumbbell)
-Set of 16" long 1" diameter dumbbell handles with threaded collars from Hampton Fitness (these things are nice)
(max 111 lbs per dumbbell)
-16 10 lb. standard weight plates
-4 5 lb. standard weight plates
-4 2.5 lb. standard weight plates
-4 1.25 lb. standard weight plates

-FID bench Ironmaster Superbench
-Wide grip doorwaypullup bar

Cardio Equipment:
-Smooth Fitness9.1HR Treadmill purchased in 2002
-Nonfolding NeedakSoftbounce Rebounder
-Trek Mountain Track bicycle (used outdoors)

Personal Bests:
Start (July 2006)
Deadlift 167 lbs x 8 reps
Squat 167 lbs x 5 reps
Bench Press 107 lbs x 7 reps
Push ups 22
Chin-ups 5
Seated shoulder press 47 lbs x 10 reps

Deadlift 191 lbs x 9 reps
Bench Press 127 lbs x 1 rep
Incline Bench Press (45 deg) 87 lbs x 2 rep
Seated Shoulder Press 67 lbs x 4 reps
weighted pullup 46 lb
10k run 54:27

Posted: Fri Jun 16, 2006 12:28 pm
by PeterP
Bike to and from work (8 mi. tot)

Pull Workout:
ended up being a half workout on Saturday so I won't bother putting the details. The one thing I was happy about is that I got some more weight plates to max out my dumbbells and I was able to deadlift it 4 times easily. So I need longer dumbbells. That was 167 lbs.


Posted: Tue Jun 20, 2006 10:11 am
by PeterP
Mon. June 19, 2006

I ate a bunch of junk (ice cream, cookies, brownies) this weekend for Father's Day. On the bright side, I'm fortunate to have a wife and kids who love me! So I did both cardio and strength today.

Cardio: run ~4 miles on treadmill at 3% incline.
Rode bike to/from work (8 miles total)

All exercises are done with 1 warm up set at 50% weight (10-15 reps) and 1 workout set (8+ reps to failure)

All exercises are with dumbbells weight indicates total of both dumbbells if there are 2 in the exercise.

-Bench press 107 lbs. (only 7 reps)
-Squat 137 lbs.
-Incline bench press 87 lbs.
-Seated shoulder press 47 lbs.
-Single leg calve raise (right) 24 lbs.
-Single leg calve raise (left) 24 lbs.
-Seated triceps extension 34 lbs.

Will change calve raise to 44 lbs. next time. and may move squat up to 167 lbs.


Posted: Thu Jun 22, 2006 10:05 pm
by PeterP
Thurs. June 22, 2006

Rode bike to/from work (~8 miles)

After reading this I decided to try it.

I did 34 medium grip chin ups (hands slightly wider than shoulders with palms facing away from body) in 20 minutes

With the help of TimD I created this schedule which I'll begin following Thurs. next week.

Everything will be done with dumbbells or just bodyweight. Each workout will be 20 minutes.

M: Bench press and Bent-over row
T: Deadlift(but with dumbbells)
Wed: rest
Thurs: Chin-up and Triceps Dip
Fri:Squat or B-squat
Sat: rest
Sun: rest

I'll probably start with 147 lbs. for squat and deadlift, 97 pounds for bench press and 49 lbs. for one arm bent over rows. I'll record the max number of reps I can do in 20 minutes. If I get under 25 or over 50 reps I'll change the weight during the next session. If I get the time I'll try 20 minutes of squats this weekend and see how that goes.

Posted: Sat Jun 24, 2006 8:06 am
by PeterP
Sat. June 24 2006

Wow! That felt awesome!

Dumbbell B-squat 147 lbs. x 52 reps in 20 min.

After each set I laid the dumbbells on my weight bench so I didn't have to deadlift them off the floor each time.

I will move up to 167 lbs. next time.

My grip was the first thing to give out but all in all it was a great workout!

It was my first time trying this type of squat. The stance feels very natural. This is how I would squat if I were picking something up off the floor. I think I'll stick with it. The only catch was that I had to make sure I did an equal number with the left foot forward as with the right foot forward. I managed this doing each set with a particular foot forward and then switching for the next set.

Posted: Thu Jun 29, 2006 5:09 pm
by PeterP
Mon. June 26, 2006

That dumbbell B-squat workout on Saturday really whipped me! I'm still very sore in my quads, glutes, deltoids and traps. I think this new program is going to be really tough based on how sore I am. It may take me some time to be able to do 4 workouts like this in a week.

I was away from the weights today.

at least 1 hour of Ultimate Frisbee

Posted: Thu Jun 29, 2006 5:16 pm
by PeterP
Tues. June 27, 2006

Away from the weights again today.

Ultimate Frisbee 1/2 hour
Soccer 1.5 hours

50 pushups in 10 minutes
10 reverse pushups

Posted: Fri Jun 30, 2006 7:23 am
by PeterP
Wed. June 28, 2006

Rested today.

I got my new 16" dumbbells in the mail. I've found that they will hold 105 lbs. each (when limited to no bigger than 10 lb plates).

So together they will hold 221 lbs. total (dumbbells themselves weigh 11 lbs.). That should be good enough for a while anyway.

Posted: Fri Jun 30, 2006 7:25 am
by PeterP
Thurs. June 29, 2006

Rode bike to/from work (~8 miles tot)

What I decided to do is not skip a workout but just delay it if needed. So today I did dumbbell deadlifts.

Deadlift 148 lbs. x 50 reps
in 20 minutes.

Once again, my grip is really what limited me near the end. I almost dropped the dumbbells.

I'll try 168 lbs. next time.

Also, the inside of my arm was rubbing against my leg at the bottom of the motion causing some scraping. Next time I'll wear a long sleeve shirt to fix this.

Posted: Sat Jul 01, 2006 12:22 pm
by PeterP
Fri. Jun, 30 2006

Rested today. My lower back is the only body part sore from the deadlift workout yesterday.

Posted: Sat Jul 01, 2006 12:23 pm
by PeterP
Sat. Jul 1, 2006

Chin-ups x 18 reps
Dips x 59 reps
in 20 minutes.

I felt weak on pull-ups today.

Posted: Mon Jul 03, 2006 9:46 pm
by PeterP
Mon. Jul 3, 2006

Bench press 98 lbs x 35 reps
Bent-over 1 arm row 44 lbs x 50 reps
in 20 minutes

I'll move up to 54 lbs in rows next time.

I'm still liking this new routine ... but I feel a need to do crunches too ... so I'll try to remember to do those every so often
I'd like to see if I can get in all 4 days of strength training this week.

Posted: Wed Jul 05, 2006 3:08 pm
by PeterP
Tues. Jul 4, 2006

Tonight I almost started a squat workout but was overwhelmed after trying out the weight I was planning. Then I tried the lighter weight from last time and wondered how I ever did over 50 reps of that in 20 minutes. I gave up and decided to rest another day. I'm not sure if it will help though.

Has this ever happened to you?

Posted: Thu Jul 06, 2006 11:03 am
by PeterP
Wed. July 5, 2006

Squat 127 lbs. x 29 reps
Squat 167 lbs. x 10 reps
in 20 minutes

I started with a smaller weight because of my experience last night. After doing 29 reps in about 7 minutes I realized I could up the weight. Squat workouts are by far the toughest for me. They make me feel the most tired.

Also, this time I just did regular dumbbell squats instead of "b-squats" mentioned earlier. The b-squats started to feel awkward especially in the knee and so I switched to regular ones.

5 minutes on the rebounder
10 minutes on the treadmill at 3% incline 6.2 MPH

Posted: Thu Jul 06, 2006 9:38 pm
by PeterP
Thurs. July 6, 2006

Chin-ups 25 reps
Dips 50 reps
in 20 minutes

I decided to quit doing dips once I got to 50 because I don't want dips to take away from the chin work.

rode bike to/from work (~8 miles total)