Author Archive
Abs still torched from rare and unlikely exercise…
You can follow my daily updates here on Geek2Freak, and you can follow my overall weekly recaps every Sunday at FitBuff.com.
Also, for my daily updates from before this blog was born, check here: Personal Daily Workout Log (June 4, 2007 - July 17, 2008).
(I recommend perusing October 2007 and the following several weeks, as those [...]
Get low, low, low, low-intensity cardio!
Today’s Workout Log
Warm-up
5 minutes of light stretching
Workout
Low-Intensity Cardio
Method: Exercise Bike
Duration: 30 minutes
Distance: 9.137 miles
Resistance Level: 1/10
Speed: ~90 rpm
Cool-down
1 minute pedal-down
Workout Journal Notes
I’m really enjoying mixing it up with the low-intensity cardio.
Of course, I would never consider going all low-intensity, but I think it has its benefits when combined with higher-intensity days.
Speed camp obviously fills in [...]
I felt like the HULK right off the bat today!
Today’s Workout Log
Warm-up
25 minutes of dynamic stretching and soft-tissue work
Workout
Close-Grip Incline Bench Press - 155 pounds - Sets: 1/1/1/1/1 (rest 2m)
SuperSet (Do one set of each exercise back-to-back, rest 2 minutes, repeat)
Close-Grip Decline Bench Press - 115 pounds - Sets: 8/8/8
Chin-ups - Bodyweight - Sets: 8/6/5
SuperSet (Do one set of each exercise back-to-back, rest 90 [...]
Have you ever tried Reverse Lunges with a Front-Squat Grip? If not, DON’T!
Today’s Workout Log
Warm-up
25 minutes of dynamic stretching and soft-tissue work
Workout
Straight Sets (Do all sets of first exercise, then move on to the next exercise, etc.)
Anderson Front Squat from Pins - 165 pounds - Sets: 1/1/1/1/1 (2m rest)
Trap Bar Speed Deadlift - 175 pounds - Sets: 1/1/1/1/1/1/1/1 (1m rest)
Barbell Reverse Lunge with Front-Squat Grip - 105 [...]
How did the 5,000-calorie binge affect my measurements?
Come check out the surprising results, or lack thereof, after my 5,000-calorie binge this week…
For the updated stats, measurements, and progress pics, check out my Weekly Recap over at FitBuff.com.
So much rapid-fire work I can’t even remember!
Today’s Workout Log
Speed Camp
Warm-up
20 minutes of dynamic stretching and body-weight exercises
Workout
Circuit (One exercise right after the other, with no rest in between)
20-second Plank in push-up position
8 push-ups
20-second punches
20 burpees
60 second split squat hold (per leg)
30-yard sprint
20-second Plank from push-up position
Sprints (Running as hard as possible for full duration, rest between each set)
60 seconds
30 seconds
45 seconds
Core [...]
1 week down in the FINAL phase of “Maximum Strength”!
Today’s Workout Log
Warm-up
25 minutes of dynamic stretching and soft-tissue work
Workout
Speed Bench Press - 115 pounds - Sets: 3/3/3/3/3/3/3/3/3/3 (90s rest)
SuperSet (Do one set of each exercise back-to-back, rest 2 minutes, repeat)
Close-Grip Floor Presses - 115 pounds - Sets: 5/5/5/5/7/7
Neutral-Grip Pull-ups - Bodyweight - Sets: 5/5/5/5
SuperSet (Do one set of each exercise back-to-back, rest 90 seconds, [...]
How well did I “control” myself on the mini-binge…
Today’s Workout Log
Warm-up
25 minutes of dynamic stretching and soft-tissue work
Workout
Box Squats - 105 pounds - Sets: 2/2/2/2/2/2/2/2/2/2 (90s rest)
Natural Glute-Ham Raises - Bodyweight - 5/5/5/5 (90s rest)
Dumbbell Lunge - 45-pound dumbbells - 6/6/6 (90s rest)
SuperSet (Do one set of each exercise back-to-back, rest 90 seconds, repeat)
Pistol Squats - Bodyweight - Sets: 5/4/3
Barbell Rollouts (knees elevated [...]
4,000-calorie mini-binge, come see my guilty pleasures…
Today’s Workout Log
Warm-up
5 minutes of light stretching
Workout
Low-Intensity Cardio
Method: Exercise Bike
Duration: 30 minutes
Distance: 8.852 miles
Resistance Level: 1/10
Speed: ~90 rpm
Cool-down
1 minute pedal-down
Workout Journal Notes
Ramped up the intensity slightly this week, but it was still very much “low-intensity.”
I didn’t sweat at all, until I felt one drip run down my arm at about the 27-minute mark, mostly due [...]
Slight shoulder pain on bench press variation
Today’s Workout Log
Warm-up
25 minutes of dynamic stretching and soft-tissue work
Workout
Close-Grip Incline Bench Press - 135 pounds - Sets: 1/1/1/1/1/1/1 (rest 2m)
SuperSet (Do one set of each exercise back-to-back, rest 2 minutes, repeat)
Close-Grip Decline Bench Press - 95 pounds - Sets: 8/8/8/8
Chin-ups - Bodyweight - Sets: 8/7/6/5
SuperSet (Do one set of each exercise back-to-back, rest 90 [...]
