// my 'december workout challenge' log
| 12/31/2004 - 4:35 p.m. |

originally Posted: Dec 5 2004, 04:16 PM
last Updated: Dec 31 2004, 04:35 PM

i've been doing well challenging myself, have continued working out as i made a few rambling posts about a while ago,
but, hey, i've never participated in this before, so why not


Category 1:
1 -- be able to run 0.5 mile (w/o wishing for death), working towards 1.0 mile
[i know for all you crazy runner people out there, seems like a lame goal, but a--i HATE running; b--i'm a heavy smoker w/no desire to quit right now; and c--i'm focusing on weight training anyway currently, for reasons not limited to but definitely including a+b ]

2 -- before AND after each lift:
5min sprint on bike
and/or
6+ min run/fast walk on tread, in working on goal #1
[likely bike/tread on A lift days, tread/bike on B lift days]
*12/18--sorta adjusting this in that i don't wanna make it quite so specific. like, this is my ideal, but i need to be flexible according to how i'm feeling on a particular day. so really, my goal goal is just #1.


Category 2:

like i said above, weight training is my primary focus right now.
currently doing a 2-day split routine -- Push(A) / Pull(B)
so
1 -- continue above, workout 5-6 times a week

2 -- full body stretch to finish every workout

3 -- i have a bunch of goals in terms of upping the lbs i'm lifting, meaning completing 3 sets x 10 reps at the new weight.
mostly dumbbell exercises, ones i've i have yet to be able to do more weight on.
these are arbitrary though, obviously, b/c i can only keep up my workouts--can't really control the rate at which my muscles get stronger otherwise.
nevertheless:
DB bench press, +4
lever leg press, +10
DB incline bench press, +6
DB shoulder press, +4
lever calf extension, +10
DB triceps extension, +5
lever prone leg curl, +5
lever row/rear delt, +5
DB upright row, +4
DB bicep curl, +2 each arm
DB shrug, +6


4 -- oh, and depending on weather/time (fucking daylight savings!), take an outdoors bike ride, say, once a week



LOG

Wed, 12/1/04
/rest day/

Thu, 12/2/04
*5:30 warmup on tread, ran 3:30 @ 4.5mi/hr
*B/Pull lift session
*5min sprint on bike
*full stretch

Fri, 12/3/04
*5min sprint on bike
*A/Push lift session
*6min on tread, ran 3:30 @ 4.5 mi/hr
*1/2 of usual stretch (realized i was having a, uh, female emergency)

Sat, 12/4/04
*7min warmup on tread, ran 4:30 @ 4.5mi/hr = .49mi total
*B/Pull lift session
*no 'cool-down' on tread and 1/2 usual stretch) (needed to get home by 5, ran out of time

Sun, 12/5/04
/rest day/
(planned to workout, but forgot gym closes early on sundays, grrr.)

Mon, 12/6/04
*5min sprint on bike = 1.8mi
*A/Push lift session
*6min on tread, ran 3:30 @ 4.5mi/hr
*full stretch

Tue, 12/7/04
/rest day/
(have to finish a script, that i've barely started, to be performed at 7pm. eek.)

finally back to update on 12/18. keep a somewhat obsessive workout log, so not like i have to go by memory (thank goddess, cuz mine is shit.)...

Wed, 12/8/04 + Thu, 12/9/04
wasn't feeling so good these days. began having one of my lovely gi 'episodes' part way through wednesday's workout, still feeling a little ick on thursday.

so, wed was--
*6min on tread, ran 4:00 @ 4.5mi/hr = .42mi total
*about 3/4 of planned B/Pull lift session before getting sick and needing to high-tail it out of there.

thurs--
*brief bike ride
*A/Push lift session
*no other cardio stints, but made up the exercises/sets i couldn't do wed.
*full stretch

Fri, 12/10/04
*5min sprint on bike = 1.9mi
*B/Pull lift session
*another 5min sprint on bike = 1.9mi
*full stretch

Sat, 12/11/04
*3min sprint on bike = 1.14mi) (i was on a sucky bike, it was just annoying me too much)
*A/Push lift session
*6min on tread, ran 4:30 @ 4.5-5.0 mi/hr = .45mi total
*full stretch

Sun, 12/12/04
*5min sprint on bike = 1.8+ mi
*B/Pull lift session
*6min on tread, ran 4:00 @ 5mi/hr = .46mi total
*full stretch

Mon, 12/13/04
*5min sprint on bike = 1.8mi
*A/Push lift session
*7min on tread, ran 4:00 @ 5mi/hr = .50mi total
*full stretch

Tue, 12/14/04
*brief bike ride 'round the neighborhood
/otherwise, a rest day/

Wed, 12/15/04
*6:30 on tread, ran 4:30 @ 5mi/hr --> i'm gettin' there dude! another 1:30 = a whopping 1/2 a mile!!
*B/Pull lift session
*5min sprint on bike = 1.8mi
*full stretch

Thu, 12/16/04
energy draaaggggiiinnnggg today, so--
*3:20 on bike = 1.2mi
*A/Push lift session
*full stretch

Fri, 12/17/04
i don't know wtf my problem is. i literally *could not* get out of bed until 2:30pm! i felt like i was drugged or something.
did manage to get myself to the gym somehow, but any sprinting and/or running was just NOT happening...
*walked 7min on tread @ 4mi/hr = .46mi
*B/Pull lift session
*walked 5min on tread @ 4mi/hr = .33mi
*full stretch

Sat, 12/18/04
*5min sprint on bike = 1.8mi
*A/Push lift session
*7min on tread, ran 5 mins @ 5mi/hr = my new record! yahoo.
*full stretch

Sun, 12/19/04
/rest day/

Mon, 12/20/04
*7min on tread, ran 5 mins @ 5mi/hr
*B/Pull lift session
*5min sprint on bike = 1.8mi
*full stretch

Tue, 12/21/04
*walked 5min on tread (supposed to do bike, but the only 2 that i like were both occupied)
*A/Push lift session + 2 extra (B day is really my abs/obliques day) sets of (jack-knife) sit-ups
*walked 5min on tread (having an old-lady day--back, knees, shin splints even made an appearance--so no running)
*full stretch

Wed, 12/22/04
*7min on tread, ran 5min @ 5mi/hr
*B/Pull lift session
*walked 5 min on tread @ 4mi/hr
*full stretch

Thu, 12/23/04
*5min sprint on bike = 1.8mi
*A/Push lift session
*7min on tread, ran 5min @5mi/hr
*full stretch

Fri, 12/24/04
*7min on tread, ran 4min @ 5mi/hr
*B/Pull lift session
*5min walk on tread @ 4mi/hr
*full stretch

Sat, 12/25/04
/bah humbug/

Sun, 12/26/04
*5min sprint on bike = 1.8mi
*A/Push lift session (+ 2 extra sets of jack-knifes)
*10min walk on tread @ 4mi/hr
*full stretch

Mon, 12/27/04
*RAN 1/2 MILE ON TREAD
*B/Pull lift session (met 2 more of my cat.2-#3 goals!)
*5min sprint on bike = 1.8mi
*full stretch

Tue, 12/28/04
*2:30 sprint on bike = .95mi
*A/Push lift session (met last 2 cat.2-#3 goals!)
*8min walk on tread
*full stretch
random anecdote--
i was about to sit down on a mat to do sit-ups, and one of the fitness center staff was trying to fix (or something) the nautilus machine right next to me.
he randomly says to me, 'everyone should work as hard as you.'
i'm like 'well, i try.'
i dunno, it was just really nice.
(he's a non-dirty-older man, heh, so no, it wasn't any kind of come-on. just "a compliment, no strings attached.")

Wed, 12/29/04
*RAN 1/2 MILE ON TREAD
*B/Pull lift session
*5min sprint on bike = 1.8mi
*full stretch

Thu, 12/30/04
/"fitness center closed for cleaning"/

Fri, 12/31/04
*2:30 sprint on bike
*A/Push lift session (+ a couple B-day exercises too)
*5min walk on tread
*full stretch

happy fuckin new year.



FINAL TALLY/STATEMENT OF ACHIEVEMENT:

Category 1

*Goal #1: achieved 12/27/04! (and 12/29/04)


Category 2

*Goal #1: worked out 24/31 days = avg of 5.42 days/week

*Goal #2: did a full stretch after every lift (save for a few days where there were unforseen circumstances)

*Goal(s) #3: REACHED ALL BY 12/28/04
DB bench press, goal +4 --> reached 12/23/04
lever leg press, goal +10 --> reached 12/9/04; +10 more on 12/13/04
DB incline bench, goal +6 --> reached 12/28/04
DB shoulder press, goal +4 --> reached 12/13/04
lever calf extension, goal +10 --> reached 12/28/04
DB triceps extension, goal +5 --> reached 12/9/04
lever prone leg curl, goal +5 --> reached 12/8/04
lever row/rear delt, goal +5 --> reached 12/8/04
DB upright row, goal +4 --> reached 12/27/04
DB bicep curl, goal +2 each arm --> reached 12/27/04
DB shrug, goal +6 --> reached 12/8/04

*Goal #4: 2 outdoors bike rides - not exactly the best time of year to decide you wanna start riding, lol.