Scrumhalf's New and Improved Functional Fitness Log

[the art of war]

I need a stretcher reading this bro , lol.

good luck on your run.

[Scrumhalf]

Thursday 6/17/10


Workout Time:
Noon

Pre-workout Nutrition:
1 cup black coffee, 1 PB&J sandwich 1.5 hours before workout

Overnight Sleep:
6 hours

Body Condition:
Good


Run


4 miles in 28:55.

Got it!!! 4 miles in under 29 minutes!!!! :thumup: :elephant:


Notes:

1. It was tough but I hung in there. Needed a bit of a sprint at the end but got it in the end... :)

2. New goal: 7 minute miles (4 miles in 28 minutes).

[Scrumhalf]

Last strength workout tomorrow morning, then on a plane Saturday morning to Hawaii. Only bodyweight exercises for 10 days along with snorkeling and lying on the beach :staypuff:

[Scrumhalf]

Friday 6/18/10


Workout Time:
6:30am

Pre-workout Nutrition:
1 cup black coffee, 1/2 cup oatmeal

Overnight Sleep:
6.25 hours

Body Condition:
Good


Strength


Superset:
DB Bench Press: 75x5, 75x3, 70x5, 70x5
DB Rows: 75x5, 75x5, 75x5, 75x5

Supersets, 4 each of:
Box step ups with 35lb dumbbells
RDLs

Superset:
Standing DB Shoulder Press: 45x3, 45x3, 42.5x5, 42.5x4
BB Curls: 90x5, 85x5, 85x5, 85x5

Finisher:
3 rounds without rest of:
Pullups, strict from dead hang - 1 rep short of failure
Diamond pushups with feet on bench - 1 rep short of failure


Notes:

1. Last workout before Hawaii trip. Felt good.

2. Did BB curls after long time. Doing compound lifts for a long time has definitely helped my strength. I had never curled 90lbs before today.

[the art of war]

Hey brother, have a great trip man - take photos - I want to go to hawaii badly.

if you run into alvis snow tell him whats good! :D

[Scrumhalf]

Monday 7/12/10


Workout Time:
1:45pm

Pre-workout Nutrition:
1/2 cup rice, veggies 1 hour prior to workout

Overnight Sleep:
6 hours

Body Condition:
Good


Run


6 miles in 52:30

1st day back after vacation, so took it easy and ran at an easy pace - little over 8 minutes per mile. Felt good, so pushed it to 6 miles.

[Scrumhalf]

Tuesday 7/13/10


Workout Time:
4:30am

Pre-workout Nutrition:
1 cup coffee with 1/2 cup nonfat milk and spenda

Overnight Sleep:
6 hours

Body Condition:
Legs a bit sore after the 6 mile run from yesterday but good otherwise


Upper Body Strength


2-hand DB Push Press from hang position: 40x5, 42.5x4, 40x4, 37.5x4

Superset of:
Weighted dips: +70x4, +60x5, +60x4, +60x4
Weighted pullups: +25x5, +25x4, +25x4, +25x4

Superset of:
BB Curls: 80x5, 75x5, 75x5
Skullcrushers: 60x10, 60x10, 60x10

Finisher Superset Z(3 rounds), 1 rep short of failure:
Commando pullups
Diamond pushups with elevated feet


Notes:

1. 1st day back lifting after 2 weeks off - decided to take it easy and stay within the envelope. Will push harder next time.

2. Had to cut workout short - needed to push out lower body to another day as I had to get to the airport to catch a flight to San Francisco for a meeting.

[Scrumhalf]

Wednesday 7/14/10


Workout Time:
12:30pm

Pre-workout Nutrition:
1/2 cup rice with veggies, 1 hour prior to workout

Overnight Sleep:
6 hours

Body Condition:
Legs still a bit sore, but otherwise good


GPP and Core


GPP Circuit - 5 rounds, no rest, of:

Burpees - 30 seconds
Jumping Jacks - 30 seconds
Split jumps - 30 seconds
Mountain Climbers - 30 seconds


Core Circuit - 4 rounds, no rest, of:

Supermans - 15 second hold
Russian twists on decline bench wtih 15dumbbell - 8 reps
Lying leg raises - 12 reps
Floor wipers - 10 reps

Finisher:

2 sets of chinnies, 100 reps and 60 reps
Plank - hold for 2 minutes

Notes:

1. Felt it today - perhaps the 2 weeks off? But I gritted it out - not great, but didn't wimp out. Should be better next time... :)

[Scrumhalf]

Friday 7/16/10


Workout Time:
11:15pm

Pre-workout Nutrition:
PB&J sandwich and black coffee, 1 hour prior to workout

Overnight Sleep:
6 hours

Body Condition:
Sore elbow but good otherwise


Strength and Endurance


Upper Body Superset:
DB Press - 65x8, 70x7, 70x6, 70x4
DB Rows - 70x8, 75x7, 75x6, 75x6

Thrusters:
45x15, 45x13, 45x12, 45x10

Lower Body Superset:
Lunges: 50x8, 50x8, 50x8, 50x8
Ham curls: 80x12, 90x8, 100x6, 90x7

Arms Superset:
BB Curls: 80x6, 80x5, 80x5
Diamond pushups with elevated feet: 3 sets, 1 rep short of failure

Finisher:
2 sets of chinnies, 100 reps and 60 reps


Notes:

1. Elbow is really sore. Hope it is not a case of tendinitis. Plan to treat with ibuprofen over the weekend and hopefully it will be better.

[Scrumhalf]

I am starting this log back up because I need a kick in the pants to stay regular. Not because I am lazy, far from it, but workload has been crazy lately and I have to oversee several teams doing different experiments on pretty tight schedules. Did back and arms and ran for 30 minutes easy.. will update details later.

[Scrumhalf]

Wednesday 5/21/14:

Workout Time: 11:30am

Overnight Sleep: Good, 6 hours

Pre-Nutrition:
1 cup black coffee - 1 hour before workout
1 banana - 30 min before workout

Workout:
Strict weighted pullups - BWx15, +20lbsx8, +20lbsx7,+20lbsx6
Cable rows 3 sets x 10 reps
Close grip pulldowns - 3 sets x 10 reps
Barbell curls 3 sets x 12, 12, 11 reps
Hammer curls 3 sets x 10 reps

Ran 30 min, 3 easy miles, 10 min/mile pace.

Post-Nutrition:
1 cup rice + veggies, 1 cup of cottage cheese, 30 min after workout.

Comments:
Felt good. No aches or pains. Strict form on all exercises.

[Bouncer]

works killing ya old timer. scale it back an remember the importance of your body! your gonna look back at 85 and relize you killed yourself to get there!

[lipripper]

Work it scrum....us old "natty" dudes need to stick together..:thumb:

[Chadd77]

It's time you both came to the dark side! :D

[Scrumhalf]

Amazing how easily bad habits and form creep in despite one's best efforts. Dropping down in weight by just a little and really focusing on the movement makes it feel 100x better.