Scrumhalf's functional fitness workout log

[Scrumhalf]

I have decided to start a training log here to a) keep me on track b) get inputs from others who may be interested in functional fitness and c) be of use to others who may be interested in this kind of training.

Stats:

Sex: Male
Age: 43
Height: 5'6"
Weight: 130 lbs
BF: 10%

My goals are to achieve functional fitness. The specific target for the year is to achieve a level of fitness on par with someone qualifying for consideration for an elite army unit like the Rangers. I know I am a long way from that, but it would be a good target for a 43 year old to shoot for.

I am starting off with a conventional gym-based workout. I will later include more bodyweight and "unconventional" stuff as my fitness level increases.

Target splits are more or less in line with what Nekrawulf posted in this form a while back - push/pull/core/rest/hips/push/pull/rest/.....

I'll have to figure out how to incorporate running into this schedule since getting a high level of cardiovascular fitness is of very high importance to me - might just do it on the rest days for now, but I'll make the schedule a bit more sophisticated as we go along.

Comments and feedback are always welcome.

[Scrumhalf]

2/2/10: Push Workout

Today was just a "feeler" workout to just get an estimate of the poundages I can deal with on this kind of workout.

DB Press: 70 lbs x 10, 70 lbs x 8, 65 lbs x 8
BB Close Grip Press: 85 x 10 x 3
Dips (bodyweight): 15, 12, 12
DB Lateral Raises: 20 lbs x 10 x 2
Pushups: 25, 20

Total workout time: 45 min.

[Bouncer]

should be a good log, i will be reading!

[ROCKETW19]

2/2/10: Push Workout

Today was just a "feeler" workout to just get an estimate of the poundages I can deal with on this kind of workout.

DB Press: 70 lbs x 10, 70 lbs x 8, 65 lbs x 8
BB Close Grip Press: 85 x 10 x 3
Dips (bodyweight): 15, 12, 12
DB Lateral Raises: 20 lbs x 10 x 2
Pushups: 25, 20

Total workout time: 45 min.

if im reading it correct you did a total of 12 set? if so cut that time in half.

[Scrumhalf]

13 sets. The 45 min includes 10 min of stretching and warmup sets. I usually take about 2 min between sets. But, your point is valid - I could probably have done it about 10 min faster.

[ROCKETW19]

13 sets. The 45 min includes 10 min of stretching and warmup sets. I usually take about 2 min between sets. But, your point is valid - I could probably have done it about 10 min faster.

I see 10 of that is streching! do you ever strech after workouts?

[Scrumhalf]

Yeah, I do that after I get back home. My gym is about 2 blocks down the street from my home, so I basically just jog back home after my workout. I then do some stretching before showering. Nothing real elaborate though - that's an area where I need to pay more attention. I am not as flexible as I would like to be.

[ROCKETW19]

Yeah, I do that after I get back home. My gym is about 2 blocks down the street from my home, so I basically just jog back home after my workout. I then do some stretching before showering. Nothing real elaborate though - that's an area where I need to pay more attention. I am not as flexible as I would like to be.

Yep I am the same way. I know I need to strech after but I seem to never do it.

[dna9488]

Very nice post Srumhalf.

[Scrumhalf]

2/3/10: Pull Workout

Pullups (1 rep short of failure): 17, 15, 13, 12
Pulldowns: 120x8, 120x8, 120x7, 105x8
Cable rows: 120 x 8 x 4
Barbell Curls: 70 x 8 x 2
Upright rows: 60 x 8 x 2
Barbell Shrugs: 115 x 8 x 2

Total Time: 45 min or so

I realized that my strength is pathetic. I was hoping for 20 pullups, but 17-12? That's lame. Need to focus on this. :(

I need to work on my deadlift form and then add power cleans to this workout. I'll watch some Rippetoe videos today.

[Scrumhalf]

2/4/10: Cardio

3.75 mile run in 33 minutes

Conditions: 44F and light drizzle - pretty nice for February in Oregon. I wanted to run some intervals but chose to take it easy. Deadlifts and core workout tomorrow... :)

[dna9488]

2/4/10: Cardio

3.75 mile run in 33 minutes

Conditions: 44F and light drizzle - pretty nice for February in Oregon. I wanted to run some intervals but chose to take it easy. Deadlifts and core workout tomorrow... :)

Thats good weather. You don't pain below your knees while running on that concrete?

[Scrumhalf]

You get used to it after a while. Most of the below knee pain is just your shins and calf muscles not used to running. If you keep running, that discomfort will go away. I am also 130lbs, so being light helps. :)

[dna9488]

You get used to it after a while. Most of the below knee pain is just your shins and calf muscles not used to running. If you keep running, that discomfort will go away. I am also 130lbs, so being light helps. :)

lol ya i know, that helps you lightweight. I used to run, and after a month my ankles were acting up and getting stiff.

[Scrumhalf]

2/5/10: Core Workout

Deadlifts: 135x8, 155x8, 175x8, 175x6, 155x7

Did the following in circuit fashion, 5 cycles

Weighted back extensions with 20lb dumbbell - 10 reps
Russian twists with 10lb medicine ball - 10-12 reps
Ab rollouts - 8 reps
Weighted crunches on swiss ball with 25lb dumbbell - 10 reps

Finished off with 50 chinnies and a plank held for 90 seconds.

Total Time: About 45 minutes

Comments:

1. Deadlifts felt really good. I went slow with perfect form (followed Rippetoe's instructions). I think right now, around 185 is about as high as i can go without feeling like I'm going to mess up my form. At 130lbs bodyweight, maybe that's ok for now, although I would like to get to 2X body weight.

2. My core is weak. I couldn't do the ab rollouts fully without my lower back dropping (you are supposed to maintain a positive lower back curvature at all times on this exercise). So, I did partials to a wall. I'll gradually move my knees back until I can get a full stretch without my lower back dropping. I'm not even thinking about standing rollouts for now.. :rofl: