The I-will-f*cking-do-this-Log (Beginner)

Post your workouts
eSKa
Posts: 12
Joined: Sun Feb 24, 2013 11:56 pm
Location: Germany

The I-will-f*cking-do-this-Log (Beginner)

Postby eSKa » Tue Feb 26, 2013 5:15 am

Hello everybody,

Like many others I'm lazy and out of form. I'd like to change this. I have to change this. This log should help me to keep track of what I'm doing and put a little pressure on myself to not find any excuses.

About me:
I'm turning 30 this year and physically I'm at my worst. The last 2.5 years I did almost nothing besides playing Basketball with friends or in the parks every now and then. Before I occasionally did run or drive my mountain bike. But since I was 15 I never did sports regularly, meaning 3/4/5 times a week constantly. Also I never really did strength training in any form. I’m ~88kg at 1.86m (194lbs at 6.1).

The why:
I’m not happy. I feel weak, I’m too fast out of breath, and I feel like I’m getting old too fast.
I sit in front of a computer or books most of the day and I need compensation. Sometimes my back hurts.
I’m battling depression for some years now and sports/exercising helps to raise the mood with the endorphins and stuff.

The goals:
Feel better!
Get fit. I don’t plan to go fight someone or run a marathon or something. I just want to better my all around fitness level. I’m looking forward to play basketball regularly in the summer. That’s motivation, too. I don’t want to be shown off by the youngsters who run faster and longer than me :D
As a side effect, get a better physique.

The workout:
I bought Never Gymless and some elastic bands. I’m going to start with a sissy version of the beginner training plan on page 222.
I modified it a little bit. I reduced the repetitions, because I’m really very weak and because I don’t want to stress my junctions and tendons too much. I struggled with several minor and major injuries in the past, so I’m trying to be very careful.
Also I’m going to do the core workout at the same day, so I will start with 3 days per week (tue, thu, sat).

Training day 1, 3, 5, …:
3 sets:
Pushups 5
Pull Downs* 5
Bodyweight Squats 10
Hamstring Curls 5
Pike Press 4
3 sets:
Crunches 5
Lying Hip Swing 10
Planks max time
*with an elastic band fixated at the top of the door

Training day 2, 4, 6, …:
3 sets:
Band Chest Press 8
Band High Pulls 6
Ballet Squats 10
Band Good Mornings 5
Bench Dips 5
3 sets:
V-Ups 4
Supermans 5
Chinnies abs burn

I think I will do this routine until I am capable of doing the repetitions mentioned in Never Gymless. Then I’m going to reread the book and put a new routine together.
In a few weeks I also want to start running and/or bicycling plus go out and throw some balls around (mon, wed).

Nutrition:
At the moment I’m not going to change a lot about it. I don’t eat lots of junk food or sweets anyways plus I don’t drink coke and almost no alcohol. I always try to eat fresh meals and eat a lot of fruits. I will however stop drinking too much juice. And I should try to eat more regularly at regular times.

Well, this text got a little long, but maybe someone made it ‘til here.

Greetings

eSKa
Posts: 12
Joined: Sun Feb 24, 2013 11:56 pm
Location: Germany

Re: The I-will-f*cking-do-this-Log (Beginner)

Postby eSKa » Tue Feb 26, 2013 5:20 am

Motivation:


To dos:
Search other logs for motivation and information.
Read all the great threads in this forum.
Get the ass off the couch.

eSKa
Posts: 12
Joined: Sun Feb 24, 2013 11:56 pm
Location: Germany

Re: The I-will-f*cking-do-this-Log (Beginner)

Postby eSKa » Tue Feb 26, 2013 6:10 am

Finished 1st workout.

3 sets:
Pushups 5
Pull Downs 5
Bodyweight Squats 10
Hamstring Curls 5
Pike Press 4

3 sets:
Crunches 5
Lying Hip Swing 10
Planks max time

eSKa
Posts: 12
Joined: Sun Feb 24, 2013 11:56 pm
Location: Germany

Re: The I-will-f*cking-do-this-Log (Beginner)

Postby eSKa » Thu Feb 28, 2013 8:48 am

3 sets:
Band Chest Press 8
Band High Pulls 6
Ballet Squats 10
Band Good Mornings 5
Bench Dips 5

3 sets:
V-Ups 4
Supermans 5
Chinnies abs burn

done

eSKa
Posts: 12
Joined: Sun Feb 24, 2013 11:56 pm
Location: Germany

Re: The I-will-f*cking-do-this-Log (Beginner)

Postby eSKa » Sun Mar 03, 2013 7:26 am

No time yesterday, did 3rd workout today. btw I hate planks, make you feel your weakness. Therefore love 'em!

3 sets:
Pushups 5
Pull Downs 5
Bodyweight Squats 10
Hamstring Curls 5
Pike Press 4

3 sets:
Crunches 5
Lying Hip Swing 10
Planks max time

eSKa
Posts: 12
Joined: Sun Feb 24, 2013 11:56 pm
Location: Germany

Re: The I-will-f*cking-do-this-Log (Beginner)

Postby eSKa » Wed Mar 06, 2013 9:07 pm

Didn't do anything this week so far, because I didn't have much time due to finding a new apartment this that. At least Monday was the first springlike day of the year, so I played Basketball with a friend for a good hour.

When I come home this afternoon, I'll definitely work out plus every other day 'til the end of next week to get back to 3 workouts per week ratio.

Image
Image

eSKa
Posts: 12
Joined: Sun Feb 24, 2013 11:56 pm
Location: Germany

Re: The I-will-f*cking-do-this-Log (Beginner)

Postby eSKa » Sun Mar 10, 2013 8:48 am

3 sets:
Band Chest Press 8
Band High Pulls 6
Ballet Squats 10
Band Good Mornings 5
Bench Dips 5

3 sets:
V-Ups 4
Supermans 5
Chinnies abs burn

done

eSKa
Posts: 12
Joined: Sun Feb 24, 2013 11:56 pm
Location: Germany

Re: The I-will-f*cking-do-this-Log (Beginner)

Postby eSKa » Tue Mar 12, 2013 7:56 am

5th

3 sets:
Pushups 5
Pull Downs 5
Bodyweight Squats 10
Hamstring Curls 5
Pike Press 4

3 sets:
Crunches 5
Lying Hip Swing 10
Planks max time

eSKa
Posts: 12
Joined: Sun Feb 24, 2013 11:56 pm
Location: Germany

Re: The I-will-f*cking-do-this-Log (Beginner)

Postby eSKa » Thu Mar 14, 2013 9:22 am

6th

3 sets:
Band Chest Press 8
Band High Pulls 6
Ballet Squats 10
Band Good Mornings 5
Bench Dips 5

3 sets:
V-Ups 4
Supermans 5
Chinnies abs burn

eSKa
Posts: 12
Joined: Sun Feb 24, 2013 11:56 pm
Location: Germany

Re: The I-will-f*cking-do-this-Log (Beginner)

Postby eSKa » Tue Mar 19, 2013 7:49 am

Haven't worked out since last Thursday. Renovated my new apartment and moved stuff in. Hopefully finish tomorrow. Forgot how much time this takes :mozilla_frown:

At least I walked up and down ~2500 steps the last two days loaded with furniture and boxes. For me that's some kind of work out, too :D


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