Monday, April 23, 2007

Start It UP

Hi all, this is going to be my training log. Its mostly for me, but if anyone becomes interested, thats great.

Anyhow, I've been into physical fitness ever since I start running xc and track and wrestling back in high school. I recently decided that it was time to make a few goals in my training mainly for motivation purposes and also because over the last couple years, I've mostly just been freestyling what I do and doing whatever I feel like with few concrete goals (fitness-wise that is).

So, current longterm goals:

1 - One-Arm Chin. Apparently this is no easy feat. I can currently do around 17-19 dead hang (no arm at bottom) chin ups, so I have a base to work with here. Its gonna take some work fo sho though.

2 - Build up my cardiovascular endurance. This has taken a hit so to speak from long breaks in any type of running and various airborne carcinogens. At my peak in high school I ran in the 17 min 5-k range and 10:30 3200m range. Although I haven't tested myself recently, I know this is somewhat far away at the moment. I don't really have a set goal in regards to my cardio endurance, but just want to keep jogging and doing roadwork to keep the boom box in my chest bumpin right. I'm more focused on the strength and flexibility goals right now.

3 - Improve my flexbility (weak-spots being shoulders, hips, hamstrings)

4 - Close a #1 CoC hand gripper.

Anyhow, here is my current training plan:

A TYPICAL WEEK (consists of 3 main kinds of training):

1 - Upper Body Workout - two sets each of two handed pull-ups, chins, and pull-ups (reps 4-6 per set depending upon which one I'm doing). Generally alternate which exercise each set, rest at least 3 minutes between sets. I generally superset swiss-ball-pushups, dips, and shoulder press sets with each chin/pull set, doing a different one each time. Shoulder press is 4-6 reps/set. Swiss-ball-pushups and dips are most like 10 reps all done in a very controlled motion to work on keeping muscle tension in my core muscles throughout the movement. Finish up the workout with forward and reverse wrist curls and rolling a weight attach to a rope up with a stick to build up my grip and hand strength ("Trainer" CoC gripper is on the way in the mail, this will be a good supplement for grip training). Quick two-mile run (16:00 or less). I plan to work on my two-handed chinning until I get to where I need to really start adding weight to keep the reps low. I hope to then progress towards some one-arm chinning/pulling training from there.

2 - Lower Body Workout - Pistols (aka One-legged Squats) or Squats or Deadlifts for 3-4 sets of 4-5 reps.

3 - Longer Jog = (3-5 miles)

I will tend to take at least 1 day of rest between repeating any given workout. I take more if I feel like my body needs it. I also like to throw in other activities like disc golf, yoga, basketball, walking, or whatever throughout the week (sometimes on a rest day). I have a tendency to really get overzealous when I'm into something, so warding off overtraining will be a real test, especially in regards to the chinning/pull-up activites.

I try to remember to stretch everyday with just some basic old man at the gym stretches along with a few select yoga poses (downward dog, cat back, tree, etc.)

****Important note: I do like to throw in different exercises from time to time just for a change or pace so I don't get bored to the same things everytime****

As far as Nutrition goes:

I generally eat 5-7 smaller meals/snacks throughout the day.

The staples of my diet include eggs, oatmeal, tuna, vegetables (usually stir-fried), soy milk, whole-grain cereals, Fuji apples, baked potatoes (and sweet potatoes), lean meats whatever my roomate cooks, and Wendy's chili (often paired with a baked potato from there if I'm lazy and don't cook something to bring for my lunch at work). I generally cook almost everything with olive oil (by the jug from Sam's Club).

I generally have an apple or banana and a can of tuna 2 times each day at work. Pretty sick snack for most people that sit near me to smell each morning.

The only supplements I take are a multi-vitamin, omega-3 fish oil pills, and a whey protein shake for post-workout recovery.

I drink coffee and tea (green, oolong, and occasionally black) once or twice daily, normally sans cream/sugar .... yeah, i'm addicted, it beats feeling tired as shit at work though and at least has some anti-oxidants goin.

I do drink beer, red wine, and liquor occasionally cause hell, you can't be business all the time, right son!?

And of course I don't follow this life/death style, because I got enough stuff to worry about without needing to fret over every morsel I consume, I do try to keep at it though.

Anyhow, enough rambling, I will try and update this when I remember.

take it easy

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