Exercise Log Thread

[Calvin]

Well, I've been given a training regime by my physio, and have just finished the second workout. Damn, it's bloody hard work for someone as out of shape as me! I have a damaged right knee (hence the physio) but it's safely strapped up in case anyone is wondering.

Workout One - Tuesday 11 August 2009

'Dynamic' Warm-Up (All exercises in a row, 1 minute rest between sets, 3 sets):
8 Air Squats
8 Push Ups
8 Press Ups
8 Pull Ups (Inverted)
8 Lunges

Main Workout (As many sets as possible in 12 minutes, 1 minute rest between sets):

10 Air Squats
5 Push Ups
10 Lunges

Holy crap...I was killed after the 'warm-up'! Only managed 3 sets of the main workout, and wondered whether I ever wanted to try working out again. After this workout my muscles were so sore I couldn't even do the second workout on the Thursday. Physio said that was fine, it will take my muscles time to adapt.

Workout 2 - Monday 17 August 2009

'Dynamic' Warm-Up (All exercises in a row, 1 minute rest between sets, 3 sets):
8 Air Squats
8 Push Ups
8 Press Ups
8 Pull Ups (Inverted)
8 Lunges

Main Workout (As many sets as possible in 12 minutes, 1 minute rest between sets):

10 Air Squats
5 Push Ups
10 Lunges

Well I was planning on cutting the warm-up down to 2 sets, but after 2 sets I felt pretty good so I went for the third. And get this, I even managed to do 4 sets in the 12 minutes this time! Finished stronger too! A marked improvement from last week! Major boost to my confidence there

[Tankbuster]

Seems like a pretty good all-round work-out to get yourself in shape.
I'd get in an abdominal exercise as well, but that's just me.

It does puzzle me why the warm-up is tougher than the actual work-out though

[Calvin]

Well, apparently the warm up stays the same for a while and the workouts get tougher after a few weeks. I'm just going with the program!

[awisler]

Good work. I would try to get an ab workout in there was well as tankbuster suggested. And while you are seeing gains now, every person who has ever worked out for an extended period of time can tell you there are times where you will not improve for a bit and it will be a hit to your confidence, but do not let yourself get discouraged and keep going at it. Sorry if that was kind of a downer there but just stick with it and you WILL get the results you are looking for if you have the intensity.

[Tankbuster]

The trick is to enjoy the process. Working out boosts your confidence and raises your energy live throughout the day, and it just feels good when you get used to it.
Even if I had really slow gains, I would still continue working out, because I just enjoy it so much

And of course, when you stick at it because you enjoy it, the gains will come inevitable.

[Calvin]

Workout 3 - Friday 21 August 2009

'Dynamic' Warm-Up (All exercises in a row, 1 minute rest between sets, 3 sets):
8 Air Squats
8 Push Ups
8 Press Ups
8 Pull Ups (Inverted)
8 Lunges

Main Workout (As many sets as possible in 12 minutes, 1 minute rest between sets):

10 Deadlifts (Just barbell)
5 Pull Ups (Inverted)
10 Split Squats

First time I've done this one. Managed 3 sets which surprised me. I thought I'd have been able to do more since I found it slightly easier than the other workout. The inverted pull ups are difficult for me - I am enjoying the challenge though. I'm looking forward to being able to do 5 proper pull ups! Oh, no-one knows my stats or anything. I'm 34, when I started this I weighed 184 lbs, and am 5ft 11". Very out of shape

Next week I need to try and do 3 workouts (Monday, Wednesday, Friday), and 30 minutes simple cardio (exercise bike) on the days with no workout (Tuesday, Thursday, Saturday). Sunday day off.

And thanks for the encouragement guys. I'm just enjoying the process, I'm not too worried about seeing amazing gains every week. I am just happy I'm getting fit!

[Tankbuster]

Yeah, if you're a bit overweight then body-weight exercises like pull-ups and push-ups can be a pain. I do pull-ups with a backpack with a couple of weights in them (about 10-15% bodyweight increase) which has about the same effect as being 15 or 20 pounds overweight. And man, that's hard!
Keep at it though, you'll be doing real pull-ups from dead hang in no time flat

Keep it up!