Exercise Invitational!

"We should have one thread where we post a weeks worth of exercise. At the end of each week, we all post what we did in this thread. (Monday: walking, Tuesday: running, for example)."

Ok, we'll post once, at the end of the week. Let's post on Mondays, right after the weekend. After listing the previous week's exercise, let's then give a brief synopsis of the week's success or failure. Finally, we'll briefly state a goal/goals for the upcoming week. here is an example of what I will post this coming Monday:

Sunday, August 8-Sunday, August 15:
Aug 8: upper-body weight lifting
Aug 9: leg therapy in the morning, intensely difficult
Aug 10: nothing
Aug 11: 30 min. swimming/fin swimming
Aug 12: leg therapy in the morning, 30 min biking + 4 sets/crunches
Aug 13: upper-body weight lifting
Aug 14: lots of walking while shopping
Aug 15: nothing

Last week was successful, all things considered. I would like to exercise my legs more, but am waiting for my leg to further heal. I need to do more at-home therapy and stretching. Goal for this week is to swim and lift on Mon/Wed/Fri, to bike a bit more, and to do more stretching on the ankle every morning.

So, there is an example of what I will post for my weekly round-up. Let's consider this Monday (Aug 16) the first official posting day. Let's also post in this thread, until it gets too big (say, more than 4 pages).
 
Sounds good, but if the EDC thread can be about 40 pages, this can go for more than 4 :D


I won't be here Monday morning, so I'll post Sunday.
 
Okay, here's my early version:

Tuesday: Walking 55 minutes, swimming 60 minutes.
Wednesday: 20 minutes on bike, 10 minute walk/run, 40 minute swim.
Thursday: 50 minutes walking, 50 minutes swimming
Friday: Nothing, bad weather.
Saturday: 40 minute swim.

I'd like to do some more biking when I get back, I also want to walk a little further if I have the time.
 
All right, here's my first reply... is there anybody else still interested, or are Needle and I the sole survivors?

Sunday, August 8-Sunday, August 15:
Aug 8: upper-body weight lifting
Aug 9: leg therapy in the morning, intensely difficult
Aug 10: nothing
Aug 11: 30 min. swimming/fin swimming
Aug 12: leg therapy in the morning
Aug 13: upper-body weight lifting
Aug 14: lots of walking while shopping
Aug 15: nothing, gloriously free!

The week was pretty successful, all things considered. This upcoming week is going to see a couple of changes to my routine, so I don't know how it will shake down. I plan on lifting upper body 2x, doing therapy and related exercises 2x, swimming once and hopefully doing some biking and fin swimming. The key will be to balance motivation with overdoing it.

Ok, what did the rest of y'all do last week? How did it go and what do you want to see happen this week?
 
I write my workouts down on a pad.
Last week:
8/12:
Push-ups: 21
Barbell curls: 10x75lb
Overhead dumbell press: 10x70lb
Grippers: 10x100lb each hand; 6x140lb right, 6x100lb left
Finger extensions: 47 (each hand)
dumbell Shoulder shrugs: 10x70lb
Crunches: 66

8/15:
Sumo Deadlift: 10x85lb
Dumbell Rows: 10x35lb
Side bends: 10x35lb
Lying L-fly: 10x7lb
1-Leg Calf Raises: 37 (each leg) on step.
2-Leg Calf Raises: 38x70lbs on floor.
Leg Adductions: 21 each leg
Crunches: 67

I work a single progression. 1 warm-up set at low weight, then 10 reps with perfect form. If I can do perfect form two weeks in a row, I add weight. The workout was tailored toward exercises that do not isolate (except curls) but work multiple groups. No bench presses or squats because I work out at home without a spotter, and do not have a bench with a rack. Most of the exercises are using dumbells. I highly recommend Stuart McRobert's books for practicing good form. His advice is excellent (as is hardgainer.com).
I always do a full stretch routine before each workout. Between weight loss and the crunches/side bends I have lost 12 inches around my middle since January. I am back to my college weight (not quite my track team weight, yet! :D ) and have lost 91 pounds. The desk job was killing me. :P
 
Ah, hey, sorry for not reporting yet. I've been so occupied planning my workout and getting the equipment together that I've done meager amounts of exercise for the past two weeks.

However, I recently got everything in order and started my thang yesterday so expect a full report by Sunday.

-Bryan
 
Mr. Bad:
wow, sounds like you are hving some serious success! The hardgainer site sounds interesting, too, I think I'll check it out. I do a warm-up and stretch routine before lifting, as well. I've found it really helps to keep down injuries. In lieu of bench press, have you ever thought of doing dumbbell presses? That's what I do. Not that push-ups are bad, by any stretdch. In fact, they are one of my favorite exercises.

Vulture:
I'll be expecting that report :D What sort of exercise routine are you doing?
 
Wow if this was the wine drinking invitational then this last week I'd be kicking butt. I've had 2-weeks working from home and must confess that I have not used the time as I would have liked. So far I've done 2, 2-hour hikes, 1 swim and 2 gym workouts. I've cut fried food, soft drink and chocolate from the diet and have made an effort to have plenty of fruit and veges. I was also given a case of the most superb wine a week ago and have had a glass or two (or 6) most nights. No progress on the scales yet.
 
Trout Tamer said:
Mr. Bad:
In lieu of bench press, have you ever thought of doing dumbbell presses? That's what I do. Not that push-ups are bad, by any stretdch. In fact, they are one of my favorite exercises.
Click to expand...
I did inclined dumbell presses for a week or two, but saw better results from the push-ups. I can safely lift myself without needing a spotter :) I weigh 269, 225 is my goal weight, and I can't safely bench anything near that alone. I benched 200 at my friend Pete's (who wrote up my workout) without trouble, but it's difficult even with dumbells with no rack.

A little advice to anyone starting:
Isolation exercises work, but are sometimes daunting to newbies because you have to do so darn many exercises! Try exercises that work several at once (deadlifts, rows, overhead presses) to start. You'll get motivated, and you'll look forward to doing a dozen exercises per workout :)
If you lack stamina in your legs, do one-leg calf raises. My feet used to cramp on long walks (my weight attributed to this as well) but the calf raises really help. And all you need is a step.
 
I just got back from my vacation, this week isn't looking too good :( I got some exercise, but not nearly enough, and since we ate homebake the whole time and we didn't have the healthiest stuff, even my diet took a vacation (including the no-soda-drinking thing). In an hour or so I'm going to our campground, but there is nowhere to walk on the roads there unless you want to get plowed over.
 
When did I get so weak? Anybody? I'm really at a loss here.

I used to consider myself in "ok" shape. Maybe there was a time where that "ok" could have actually been replaced with a "good", but I just don't know anymore.
These days I'm pretty pathetic, when I started grunting after filling the Brita Water Pitcher from the faucet, I figured it was time for a few drastic exercise options.

I was never a big fan of free weights. I was always more into endurance and stamina over strength. Lucky for me I have neither stamina, strength, or endurance so the pages of my book were pretty open.

I found a book online "Ultimate Training for the Ultimate Warrior", it goes over a lot of body wieght stuff as well as a lot of stuff for conditioning, like running, working with a heavy bag, hitting tires with a sledgehammer (no joke, I actually went into the woods and found some tires and now I hit them with my 10 pound sledge a couple times a week in my backyard, I think the neighbors are on the verge of moving) and assorted other exercises.

Right now I'm starting slow, I made a sandbag to work with, out of an old military duffle bag and some sandbox sand. Mine is at fifty pounds right now and it is a real challege to do any exercises with it.

I haven't really gotten many reps of anything done as of yet, I hope to actually start a lighter form of the workout plans from the book this week. Before this has just been me getting in shape enough to actually get in shape.

I'll keep you guys and gals posted.

-Bryan
 
Ok, here's my report for 8/15 - 8/22:

Sun: nada
Mon: upper body lifting workout
Tues: intensive therapy for my leg, incl. stretching, calf raises, and thera-band work; ouch!
Wed: nada
Thurs: upper body lifting workout
Fri: I actually don't remember :rolleyes:
Sat: Leg lifting workout! :D This was the first time in over 2 years that I've done squats! They were very light (65 pounds) but they felt wonderful on my recuperating leg. I'm gonna keep doin' 'em.
Sun: off

Last week was decent for exercise frequency. This week, I hope to fully realize my routine. It consists of: Mon/Thurs - upper body weight lifting Tues/Fri- lower body lifting and therapy exercises Wed- whatever I feel like Sat: swimming and fin swimming Sun- off
My goals for this week are to do the leg stuff consistently, despite pain. Here's to hopin'! :)
 
"When did I get so weak? Anybody? I'm really at a loss here."

Vulture, aka Bryan, I feel your pain. From my experience, if you don't use it, you lose it very quickly. Fortunately, with some work, you can also get it back.
I think your program sounds really cool. Lately, I have been re-thinking my concept of "fitness" and "health". SOciety tells us that a fit, healthy male has chiseled muscles, ripped abs, and can run x miles at a time. The way in which we are told to accomplish this is by joining a gym or lifting at home, usually with some expensive equipment. Now, I've been thinking, who are some of the most physically adept people out there? Athletes, farmers, and soldiers, to name a few groups. I have been thinking about military recruits and the exercise they endure - none of it involves a gym or dumbells and barbells. In short, I have been adopting a much more open-ended view of exercise. To be in shape doesn't necessarily mean that I can bench press some amount, can curl some other number, and can flex with the best of 'em. Nope, that's a constrictingly narrow view of physical fitness that I am endeavoring to divest myself from.
 
As I said before, my week was really messed up, so I didn't have much time to do any exercising. Here's what I did do:

Tuesday 8/17: Swimming (20 minutes)

Wednesday 8/18: Swimming (20 minutes), Kayak (15 minutes),
Walking (20 minutes)

Thursday 8/19: Walking (30 minutes)

Monday 8/23: Mixed running/walking (60 minutes).

This week I plan to get back on schedule with both my diet and my exercise.
 
Needle:

Don't beat yourself up over not being able to do your routine last week; exercise is supposed to benefit your life, rather than us living for the sake of exercising. I hope you had fun on your vacation; kayaking looks and sounds like a blast :)
 
I upped all my weights by 2.5lb last week and did the usual workout :)
THis Sunday I skipped because I went for a 10 mile (round trip) hike up the Appalachian trail, in NJ's Worthington State Park. A real rocky trail, this was a bad idea for my first real hike! I made it to Sunfish Pond, a glacial lake, and then headed back after a short rest for lunch and photos. I was lugging a heavy pack with too much superfluous gear, my Jon Loose fokos as my hiking stick, and a big thermos of water. Had to keep switching shoulders... definitely gonna buy a real backpack instead of a shoulder bag! lol. Well, it certainly worked my traps, delts, obliques and legs harder than my workout does! I lost 4 pounds on the hike.
I enjoyed it despite the aches on the return trip (downhill is worse than uphill on the knees!) and hiking will definitely be a big part of my exercise regimen from now on.
 
Is this just for beginners? Or is there going to be one for the more advanced fitness individuals?
 
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