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Workout log: week 1

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I've been back to the gym for a little while now, but have been busy lately so I haven't been as consistent as I'd like. Figured starting a workout log might help to keep me on track to get there at least 3 days a week. Anyone who wants can feel free to post their workouts for the week in the comments as well if they want to partner up to keep each other motivated.

One thing which I won't post every single time is the warmup we do. We always warm up before starting strength work at the gym, but it's the same thing every time. It consists of:

10 burpees
10 air squats
10 lunges
10 chinups
10 pushups
10 situps
2 Turkish get ups with a kettlebell
15 second samson stretch (both sides)

I usually get in one or two rounds depending on how early I get there. I usually do some work on a foam roller to work the tightness out of some problem areas in my legs too so that affects whether I get a second round of warmup in sometimes too.

Anyway, here's my workouts for this week:

Tuesday, June 18th
Squats (6 sets of 5 reps each)
I realized I lost my journal when I got to the gym so I don't have the weight buildup written down. Went up to 175lbs. on the last set.

5 rounds of:
15 air squats
4 ring rows
4 pushups
Had a time of 9:27

Friday, June 21st
Deadlift (6 sets of 5 reps)
100, 120, 140, 160, 175, 185

As many rounds as possible (AMRAP) in 20 minutes of:
400m run
20 medicine ball situps
10 sumo stance deadlifts at 95lbs.

3 rounds even

This was a team workout so you were paired up with someone and everything was done together. You threw or passed the medicine ball to the other person as you alternated on the situps. I hated running even before I put on some weight so bleh. But having a partner is always cool when it happens since everyone pushes a bit harder. It was a literal race against the clock to finish that third round as I had about 15 seconds to fly through those 10 deadlifts. Made it just under the wire.

Only made it the two times this week, but it felt pretty great. I haven't been back long so I'm still building back up on the weight with strength work. Squats and Deadlifts felt pretty easy this week, but give it another month and that will start to change.
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  1. Pumpkin's Avatar
    I'm going to try to go three times a week. I don't have a lot of self discipline and motivation when it comes to this so I go to the group classes so that I get a decent workout and I don't just end up on the bike machine reading a book for an hour.

    I'll post some updates too
    Updated 06-22-2013 at 09:17 PM by Pumpkin (I wrote motivation hen :|. Mascot idea?)
  2. Slothy's Avatar
    Excellent! Welcome to the club Shion!
  3. Pumpkin's Avatar
    So I went to the gym today and did some weight lifting. My arms really hurt. I only stayed for half of it though for personal reasons. I'll try to do better next week. I have another gym day on Wednesday.
  4. Slothy's Avatar
    It's all good Shion. The fact is you went and you worked out. Don't get too hung up on leaving early, whatever your reasons were. You went and you did something which is always better than nothing so that's an accomplishment in my book.

    It may sound a little cliche, but it's important to not worry too much about what you already did and focus on getting back on the horse the next time. So look forward to getting in there on Wednesday, and then reward yourself with some of that nice relaxing Yoga to cap off the exercise week.