Scrumhalf's New and Improved Functional Fitness Log

[Scrumhalf]

I am ready to structure my workouts closer to achieving my functional all-round fitness goals. I have been maintaining another log here which has been very useful in focusing my training so far, but that was structured closer to a conventional gym-based workout plan and I feel it is time to move on.

So, here goes:


Vital Statistics:
Sex: Male
Age: 43
Ht/Wt: 5'6", 132lbs
BF: ~ 10%


Goals: Strength and endurance on land and water


Monday AM: Swim
Monday PM: Aerobic Run

Tuesday: Strength I

Wednesday : General Physical Preparedness/ Core I

Thursday AM: Swim
Thursday PM: Run

Friday: Strength II

Saturday: Intervals/Core II

Sunday: Rest (stretching, walking, etc.)


This program is structured largely on Ross Enamait's Infinite Intensity approach. I hope to lean heavily on the progressions listed in his book (and website).

Strength I would be focused on pure strength increase (max weight) while Strength II would be focused on speed and explosive power.


If I was feeling particularly chippy on Saturdays, I might include another conditioning workout, Tabata intervals, etc. to up the intensity.

The swims will focus either on technique or will be a bit more intense and focus on aerobic and anaerobic endurance.

This log will document my quest to be a pound-for-pound bad-ass on land and water... :rofl:

Comments welcome. I am excited and hope to make it a lot of fun.

[dna9488]

Good luck man.

[Bouncer]

good shit, some of you other fat slobs should start logs also. :)

[dna9488]

good shit, some of you other fat slobs should start logs also. :)

You first

[Scrumhalf]

Thanks guys! I know this is different from how most of the members of this board train but hopefully it will be of some interest to others.

[Bouncer]

You first

i dont workout or diet or any of that sort of thing. not into it.

[Bouncer]

Thanks guys! I know this is different from how most of the members of this board train but hopefully it will be of some interest to others.

variety makes the world interesting!

[dna9488]

i dont workout or diet or any of that sort of thing. not into it.

:rofl:

[Scrumhalf]

Tuesday 6/1/10

Workout Time:
6:30am
Pre-workout Nutrition:
1 cup coffee, 2 scoops protein shake, 1/2 cup oatmeal, 45 min prior to workout

Strength I

One armed DB Clean and Press - 4 sets, from ground, alternate between arms
40x4, 42.5x4, 45x4, 45x4

Superset of:

Squats, 4x6, and
Hamstring Curls, 4x5

Superset of:

Weighted Dips: +45lbs x 5, +55lbs x 5, +70lbs x 3, +70lbs x 3
Weighted Pullups: +25lbs x 5, +35lbs x 4, +35lbs x 4, +35lbs x 3

Finisher: Commando Pullups: 1 rep short of failure

Notes:

1. I was testing the waters with the clean and press. I will bump up the weights a bit next workout.

2. Felt strong on the dips. +70lbs felt good - that's over half my bodyweight. Goal is 3 reps with 2 plates.

[the art of war]

scrum - I just switched over to DB's for clean and presses and I'm going to see where my weight goes when I go back to BB - it makes a world of difference controlling a DB, keep the updates if you go to BB lemme know how it goes bro - good luck as always

[Scrumhalf]

Thank, bro! I haven't tried BBs for C&P. Do you do the BB C&P from the hang position or from the ground?

[Scrumhalf]

Wednesday 6/2/10

Workout Time:
6:45am

Pre-Workout Nutrition:
1 cup coffee, 2 scoops protein shake, 1/2 cup oatmeal, 45 min before workout

GPP/Core I


GPP Circuit for 5 rounds

Burpees for 30 seconds
Jumping Jacks for 30 seconds
High Knee DB Press (5lb DBs) for 30 seconds
Grasshoppers for 30 seconds

Core Circuit for 5 rounds

Hyperextensions with 25lb plate - 10 reps
Russian twists on decline bench with 20lb DB - 8 reps
Flutter kicks - 20 reps
Weighted crunches on swiss ball with 60lb DB - 10 reps

Finisher

Chinnies - 100 reps
Plank - 60 sec


Notes:

1. The GPP circuit just about destroyed me. I barely crawled through the 5th round. And I thought I was in decent shape - sheesh... :(

2. 25lbs seems light for hyperextensions now. Might bump it up to a 30lb DB next time or a 35lb plate.

3. Felt nauseous during core circuit. May have to eat earlier on days with heavy conditioning and core workload.

4. Bottom line: Right now, I don't have a clue about what "in shape" means, I'm so far from it. The road ahead is long and hard but I will prevail in the end.

[Scrumhalf]

Thursday 6/3/10

Workout Time:
6:00 am

Pre-workout Nutrition:
1 cup black coffee
1 banana

Run


4 miles in 31 minutes - a PR for me.... :thumup:

And this was done with forefoot strikes!!!! :woot:

I started off at a 7:30 min/mile pace but couldn't sustain it with the forefoot strikes after 2 miles - had to drop down to slightly over an 8 min/mile pace.

But all in all, I am thrilled. The forefoot strikes naturally prevented me from lengthening my stride too much and a faster cadence seemed to come naturally. Hopefully, this will also have the beneficial effect of increasing my speed over time.

My calves are already complaining. :D: I did use the foam roller extensively after I got done and hopefully my legs will recover quickly - got a busy schedule over the next 48 hours - swimming tonight, an explosive strength workout tomorrow and intervals on Saturday.

[Bouncer]

I keep seeing the title of this thread as..

"Scrumhalf's New and Improved Fictional Fitness Log"

lol

[Scrumhalf]

LOL....