John's Fitness and Running Log

[johnacc]

Tue 28th Aug 2007

X Trainer 7 mins

Chin Assists 1 x 10 with 30kg (66lbs) assisted weight
Chin Assists 1 x 10 with 35kg (77lbs) assisted weight
Chin Assists 1 x 10 with 35kg (77lbs) assisted weight

Seated Rows 1 x 10 @ 42kg (92lbs)
Seated Rows 1 x 10 @ 49kg (108lbs)
Seated Rows 1 x 10 @ 49kg (108lbs)

Barbell Curls 1 x 10 @ 15kg (33lbs)
Barbell Curls 1 x 10 @ 17.5kg (38lbs)
Barbell Curls 1 x 8 @ 17.5kg (38lbs)

Hammer Curls 1 x 10 @ 8kg (17lbs) each arm
Hammer Curls 1 x 10 @ 8kg (17lbs) each arm
Hammer Curls 1 x 10 @ 10kg (22lbs) each arm

Reverse Butterflys 1 x 10 @ 4kg (8lbs) each arm
Reverse Butterflys 1 x 10 @ 6kg (13lbs) each arm
Reverse Butterflys 1 x 10 @ 6kg (13lbs) each arm

Ab Crunches 3 x 10 with 5kg medicine ball

[johnacc]

Tue 28th Aug 2007 (pm)

Outdoor soccer 30mins

I made my football (soccer) return last night after returning from injury and came on as sub for the last 30mins. We won 4-2 in the last pre-season friendly and the league officialy starts on Sunday!

It's 11 a side football which I haven't played in a while so I'm looking forward to the season ahead

[johnacc]

Wed 29th Aug 2007

X Trainer 5 mins

3 Mile Run on TM - Total Time 29:24 (9:48 Avg Pace)

[johnacc]

Thu 30th Aug 2007

X Trainer 5 mins

Squats 1 x 10 @ 20kg (44lbs)
Squats 1 x 10 @ 30kg (66lbs)
Squats 1 x 10 @ 40kg (88lbs)

Shoulder Shrugs 1 x 10 @ 16kg (35lbs) each arm
Shoulder Shrugs 1 x 10 @ 16kg (35lbs) each arm
Shoulder Shrugs 1 x 10 @ 18kg (39lbs) each arm

Seated Leg Press 1 x 10 @ 114kg (251lbs)
Seated Leg Press 1 x 8 @ 132kg (291lbs)
Seated Leg Press 1 x 8 @ 141kg (310lbs)

Standing Calf raises 1 x 10 @ 114kg (251lbs)
Standing Calf raises 1 x 10 @ 123kg (271lbs)
Standing Calf raises 1 x 10 @ 132kg (291lbs)

Lat Raises 1 x 10 @ 40kg (88lbs)
Lat Raises 1 x 8 @ 45kg (99lbs)
Lat Raises 1 x 4 @ 50kg (110lbs)

Chin Assists 1 x 3 @ BW

Ab Crunches 1 x 20 with 5kg Medicine Ball
Core Stability Work

[johnacc]

Thu 30th Aug 2007 (PM)

Squats 1 x 10 @ 50kg (110lbs)

Shoulder Press with dumb bells 1 x 10 @ 8kg (17lbs)
Shoulder Press with dumb bells 1 x 10 @ 12kg (26lbs)

Shoulder Press 1 x 10 @ 50kg (110lbs)
Shoulder Press 1 x 6 @ 55kg (121lbs)

Leg Extension 1 x 10 @ 49kg (108lbs)
Leg Extension 1 x 8 @ 56kg (123lbs)
Leg Extension 1 x 6 @ 63kg (138lbs)

Swimming 600 metres (0.37 miles)

[bigDman]

nice workout john

[johnacc]

Sat 1st Sep 2007

Only managed to get a quick workout in today and I felt fairly drained so probably won't hurt to have an "easy" day!

Flat Chest Press 1 x 10 @ 40kg (88lbs)

Flat Chest Press 1 x 8@ 50kg (110lbs)

Tricep Pull downs 1 x 10 @ 50kg (110lbs)
Tricep Pull downs 1 x 7@ 55kg (121lbs)

One Arm Tricep Overhead Extensions each arm 1 x 10 @ 20kg (44lbs)
One Arm Tricep Overhead Extensions each arm 1 x 6@ 25kg (55lbs)

Semi Inclined Chest Press 1 x 10 @ 49kg (108lbs)
Semi Inclined Chest Press 1 x 4@ 56kg (123lbs)

The footy season starts today and we've got our first league game so I'll post up how we get on later. Looking forward to it!

[johnacc]

Sun 2nd Sep 2007

We kicked off our season and we drew our first game 2-2. I played pretty awful and was subbed after 60 mins

I felt about 5 yards off the pace and also felt like I had no speed at all.

Mon 3rd Sep 2007

Hammer Curls 1 x 10 @ 10kg (22lbs) each arm
Hammer Curls 1 x 10 @ 10kg (22lbs) each arm
Hammer Curls 1 x 10 @ 10kg (22lbs) each arm

Shoulder press with db 1 x 10 @ 10kg (22lbs) each arm
Shoulder press with db 1 x 10 @ 10kg (22lbs) each arm
Shoulder press with db 1 x 10 @ 10kg (22lbs) each arm

Bicep Curls 1 x 10 @ 10kg (22lbs) each arm
Bicep Curls 1 x 10 @ 10kg (22lbs) each arm
Bicep Curls 1 x 10 @ 10kg (22lbs) each arm

Shoulder Shrugs 1 x 10 @ 10kg (22lbs) each arm
Shoulder Shrugs 1 x 10 @ 10kg (22lbs) each arm
Shoulder Shrugs 1 x 10 @ 10kg (22lbs) each arm

Press Ups 1 x 10 @ BW
Press Ups 1 x 10 @ BW

Core Stability Work

[gregl515]

Nice workouts! Do you think maybe some sprint work would help with the football?

[johnacc]

Tue 4th Sep 2007

200m Sprint Intervals ( ~ 1:1.5 Ratio)

1 x 200m (Untimed)
Rest
1x 200m (Untimed)
Rest
1 x 200m (Untimed)
Rest
1x 200m (Untimed)
Rest
1 x 200m (Untimed)
Rest
1x 200m (Untimed)
Rest

Seated Rows 1 x 10 @ 49kg (108lbs)
Seated Rows 1 x 10 @ 56kg (123lbs)
Seated Rows 1 x 10 @ 56kg (123lbs)
Seated Rows 1 x 4 @ 70kg (154lbs)

Lat Pull Down 1 x 10 @ 56kg (123lbs)
Lat Pull Down 1 x 10 @ 56kg (123lbs)
Lat Pull Down 1 x 8 @ 63kg (139lbs)

Rear Deltoids 1 x 10 @ 35kg (77lbs)
Rear Deltoids 1 x 10 @ 42kg (93lbs)
Rear Deltoids 1 x 10 @ 42kg (93lbs)

Pull Overs 1 x 10 @ 49kg (108lbs)
Pull Overs 1 x 10 @ 56kg (123lbs)
Pull Overs 1 x 10 @ 63kg (139lbs)

Swimming 300 metres (0.19 miles)

Comments

Hi Greg, I added some sprints into todays workout as I think it's a good idea for gaining some speed for playing football. I'll probably do this once a week and time them. I'll see if I can find a track near my house.

I also got weighed today on the body fat analyser at the gym:-

Stats (22nd July 2007 - 4th Sep 2007)

Height 5'11 (1.79m)

Original Weight 12st 7lb (79.4kg) Current Weight 13st 2lb (83.2kg)
Original Bodyfat 15.8% Current BodyFat 16.2%
Original Lean Mass 66.9kg Current Lean Mass 70.1kg
Original BMI 24.7 Current BMI 25.5

[johnacc]

Wed 5th Sep 2007

X Trainer 1 Mile (5:05)

Bench Press 1 x 10 @ 30kg (66lbs)
Bench Press 1 x 10 @ 40kg (88lbs)
Bench Press 1 x 7 @ 50kg (110lbs)

Semi Inclined Chest Press 1 x 10 @ 42kg (93lbs)
Semi Inclined Chest Press 1 x 10 @ 49kg (108lbs)
Semi Inclined Chest Press 1 x 10 @ 49kg (108lbs)

Pek Dek 1 x 10 @ 35kg (77lbs)
Pek Dek 1 x 10 @ 42kg (77lbs)
Pek Dek 1 x 10 @ 49kg (108lbs)

Ab Crunches With 5kg Medicine Ball 2 x 20

Swimming 350 metres (0.22 miles)


Swimming 300 metres (0.19 miles)

[johnacc]

Thu 6th Sep 2007

Warm Up X Trainer 5 mins

Squats 1 x 10 @ 40kg (88lbs)
Squats 1 x 10 @ 50kg (110lbs)
Squats 1 x 10 @ 60kg (132lbs)

Seated Leg Curl 1 x 10 @ 56kg (123lbs)
Seated Leg Curl 1 x 10 @ 63kg (138lbs)
Seated Leg Curl 1 x 10 @ 70kg (154lbs)

Leg Extensions 1 x 10 @ 56kg (123lbs)
Leg Extensions 1 x 10 @ 63kg (138lbs)
Leg Extensions 1 x 10 @ 70kg (154lbs)

Standing Calf raises 1 x 10 @ 114kg (251lbs)
Standing Calf raises 1 x 10 @ 123kg (271lbs)
Standing Calf raises 1 x 10 @ 132kg (291lbs)

[johnacc]

Fri 7th Sep 2007

Swimming 650metres (0.4 miles)

[johnacc]

Sun 10th Sep 2007

Football

This was our second game of the season and we notched up our first win in the league with a 5-3 win. I started on the subs bench and came on for the last 30mins. I played a lot better than last week and didn't feel as "flat footed" so that was quite pleasing.

My only gripe is that I had terrible pains on the inside of my shins on my left leg after the match and all through yesterday. I iced it last night and elevated it for the evening and it feels a bit better today. It sounds like shin splints but I'm wondering if it is linked to the ankle trouble that has plagued me for the last 15 months ???

Mon 11th Sep 2007

Swimming 1000 metres (0.62 miles) ~ 30mins

My leg was still hurting so I decided to get in a longish swim. I alternated the strokes each length between breast stroke and front crawl and have noticed that I'm starting to pick up a bit of speed on the crawl! Back in the gym tomorrow for some lifting.

[johnacc]

Tue 11th Sep 2007

X Trainer 5mins (1km)

Bench Press 1 x 10 @ 40kg (88lbs)
Bench Press 1 x 10 @ 50kg (110lbs)
Bench Press 1 x 5 @ 60kg (132lbs)

Semi Inclined Chest Press with DB's 1 x 10 @ 12kg each arm (26lbs)
Semi Inclined Chest Press with DB's 1 x 10 @ 14kg each arm (30lbs)
Semi Inclined Chest Press with DB's 1 x 10 @ 16kg each arm (35lbs)

Butterfly Curls with DB's 1 x 10 @ 8kg each arm (17lbs)
Butterfly Curls with DB's 1 x 10 @ 10kg each arm (22lbs)
Butterfly Curls with DB's 1 x 10 @ 12kg each arm (26lbs)

Chest Press Supersets 1 x 24 @ 42kg (92lbs)
Chest Press Supersets 1 x 12 @ 35kg (77lbs)
Chest Press Supersets 1 x 20 @ 28kg (61lbs)
Chest Press Supersets 1 x 23 @ 21kg (46lbs)

1 Arm Overhead Extensions 1 x 10 @ 20kg each arm (44lbs)
1 Arm Overhead Extensions 1 x 10 @ 30kg each arm (66lbs)
1 Arm Overhead Extensions 1 x 10 @ 40kg each arm (88lbs)

Dips 1 x 4 @ BW

Ab Crunches with 5kg Medicine Ball 1 x 20
Stretching

My triceps are killing!

[johnacc]

Tue 11 Sep 2007 (pm)

Swimming 500 Metres (0.31 miles)

[johnacc]

Wed 12th Sep 2007

X Trainer 6 mins

Lat Pull Down Wide Grip 1 x 10 @ 49kg (108lbs)
Lat Pull Down Wide Grip 1 x 10 @ 56kg (123lbs)
Lat Pull Down Wide Grip 1 x 10 @ 63kg (138lbs)

Seated Rows 1 x 10 @ 50kg (110lbs)
Seated Rows 1 x 10 @ 60kg (132lbs)
Seated Rows 1 x 10 @ 70kg (154lbs)

Lat Pull Down Inner Grip 1 x 10 @ 49kg (108lbs)
Lat Pull Down Inner Grip 1 x 10 @ 56kg (123lbs)
Lat Pull Down Inner Grip 1 x 10 @ 63kg (138lbs)

Reverse Buttefly Curls 1 x 10 @ 28kg (61lbs)
Reverse Buttefly Curls 1 x 10 @ 35kg (77lbs)
Reverse Buttefly Curls 1 x 10 @ 42kg (92lbs)

Bicep Curls 1 x 10 @ 25kg (55lbs)
Bicep Curls 1 x 10 @ 30kg (66lbs)
Bicep Curls 1 x 6 @ 35kg (77lbs)

Seated Bicep Curls 1 x 10 @ 20kg (44lbs)
Seated Bicep Curls 1 x 10 @ 20kg (55lbs)
Seated Bicep Curls 1 x 10 @ 20kg (66lbs)

Hammer Curls 1 x 10 @ 6kg each arm (13lbs)
Hammer Curls 1 x 10 @ 8kg each arm (17lbs)

Chin Assists 1 x 0 @ BW !!!!

[johnacc]

Thu 13 Sep 2007

X Trainer 1 mile (4:44)

Squats 1 x 10 @ 40kg (88lbs)
Squats 1 x 10 @ 60kg (132lbs)
Squats 1 x 9 @ 70kg (154lbs)

Leg Extension 1 x 10 @ 56kg (123lbs)
Leg Extension 1 x 10 @ 63kg (139lbs)
Leg Extension 1 x 10 @ 70kg (154lbs)

Seated Leg Press 1 x 10 @ 98kg (216lbs)
Seated Leg Press 1 x 10 @ 105kg (231lbs)
Seated Leg Press 1 x 10 @ 112kg (247lbs)

Lunges With Dumbells 1 x 10 @ 18kg each arm (40lbs)
Lunges With Dumbells 1 x 10 @ 18kg each arm (40lbs)

Shoulder Press 1 x 10 @ 35kg (77lbs)
Shoulder Press 1 x 10 @ 40kg (88lbs)
Shoulder Press 1 x 4 @ 45kg (99lbs)

1 Arm Cable Side Lateral Raises 1 x 10 @ 5kg each arm (11lbs)
1 Arm Cable Front Lateral Raises 1 x 10 @ 10kg (22lbs)

5mins Propprioception work

Comments

This felt like quite a tough workout today and I'm looking forward to a rest day tomorrow. I have the day off work so I'm going to spend the day with my youngest daughter at the park and take her swimming.

[gregl515]

That is a tough workout! Great job!