Nick's Training Journal

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Nick replied the topic: 06/07/12

Thursday

Morning Meditation 10 min

Morning Workout 40 min
  • Warm Up Stretch 5 min
  • Bench Press (6 sets 3 reps 150, 155, 160 lbs, 1 set 3 reps 165 lbs) 10 min
  • Reverse Situp Bench (4 sets 10 reps 35 lbs) 5 min
  • Pull Ups (1 sets 3 reps free, 2 set 5 reps 50 lbs assist) 5 min
  • Chin Ups (1 sets 3 reps free, 2 set 5 reps 50 lbs assist) 5 min
  • Squats (3 sets 10 reps 80 lbs) 5 min
  • Cool Down Stretch 5 min

Lunchtime Training 60 min
  • Writing Toastmasters Speech 60 min

Evening Workout 30 min
  • Warm Up Stretch 3 min
  • Pushups, Situps, Dual Leg Lifts, Squats (4 sets 30, 60, 25, 15 reps) 25 min
  • Cool Down Stretch 2 min

"It is unwise to be too sure of one's own wisdom. It is healthy to be reminded that the strongest might weaken and the wisest might err."

--Mahatma Gandhi
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Nick replied the topic: 06/08/12

Friday

Morning Meditation 10 min

Morning Workout 30 min
  • Warm Up Stretch 5 min
  • Treadmill (1 mile 7:02, 1.35 miles 10:11, 2 miles 15:06, 2.15 miles 20 min) 20 min
  • Cool Down Stretch 5 min

Lunchtime Training 60 min
  • Reading Meditation 101 Lesson 3 15 min
  • Reading and Conducting Meditation 101 Exercise 4 15 min
  • Writing Toastmasters Blogs 30 min (6/5 Meeting, 6/6 Open House)

Toastmasters Open House Blog:
www.thoughts.com/JediNickD/toastmasters-open-house

Toastmasters Meeting Blog:
www.thoughts.com/JediNickD/toastmasters-meeting-capturing-your-audience

Evening Workout 30 min
  • Warm Up Stretch 3 min
  • Pushups, Situps, Dual Leg Lifts, Squats (4 sets 30, 60, 25, 15 reps) 25 min
  • Cool Down Stretch 2 min

"It is unwise to be too sure of one's own wisdom. It is healthy to be reminded that the strongest might weaken and the wisest might err."

--Mahatma Gandhi
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Nick replied the topic: 06/09/12 - 06/11/12

I will be updating my weekend training on Mondays, because I don't get online much while at home.

Saturday Meditation 10 min
  • Meditation 101 Exercise 4 for 10 minutes

Saturday Workout 40 min
  • Warm Up Stretch 3 minutes
  • Situps, Pushups, Dual Leg Lifts, Squats (4 sets 60, 30, 25, 15 reps) 25 minutes
  • Cool Down Stretch 2 minutes
  • Chin Ups and Pull Ups (5 sets 3-5 reps free) 10 minutes


Sunday Meditation 10 min
  • Meditation 101 Exercise 4 for 10 minutes

Sunday Workout 30 min
  • Warm Up Stretch 3 minutes
  • Situps, Pushups, Dual Leg Lifts, Squats (4 sets 60, 30, 25, 15 reps) 25 minutes
  • Cool Down Stretch 2 minutes

Sunday Activity
  • Referee Soccer, Mentor Referees 4 hr 30 min

Referee Blog:
www.thoughts.com/JediNickD/referee-blog-hot-and-bothered

Monday Meditation 10 min
  • Meditation 101 Exercise 4 for 10 minutes

Monday Workout 40 min
  • Warm Up Stretch 5 minutes
  • Pull Ups (2 set 3 reps free, 2 sets 5 reps 50 lb assist) 5 minutes
  • Chin Ups (1 set 5 reps free, 1 set 3 reps free, 2 sets 5 reps 50 lb assist) 5 minutes
  • Reverse Situp Bench (5 sets 10 reps 35) 5 minutes
  • Dips with Abdominal Crunch (2 sets 10 reps free) 5 minutes
  • Hamstring Curl Machine (1 set 10 reps 80 lbs, 3 sets 10 reps 85 lbs) 5 minutes
  • Preacher Curl Machine (2 sets 3 reps 120, 125 lbs, 1 set 10 reps 110 lbs) 5 minutes
  • Cool Down Stretch 5 minutes

Monday Lunchtime Training 60 min
  • Meditation 101 Exercise 4 for 10 min
  • Writing Meditation 101 Exercise 4 Post 30 min
  • Writing Nerd Fitness Challenge Post 20 min

"It is unwise to be too sure of one's own wisdom. It is healthy to be reminded that the strongest might weaken and the wisest might err."

--Mahatma Gandhi
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Nick replied the topic: 06/12/12

Tuesday

Morning Meditation 10 min
  • Meditation 101 Exercise 4 for 10 minutes

Morning Workout 30 min
  • Warm Up Stretch 5 minutes
  • Pull Ups (1 set 5 reps free) 1 minute
  • Chin Ups (1 set 5 reps free) 1 minute
  • Squat Bar (3 sets 10 reps 90) 8 minutes
  • Dips with Abdominal Crunch (3 sets 10 reps free) 5 minutes
  • Upright Row (3 set 10 reps 55 lbs) 5 minutes
  • Cool Down Stretch 5 minutes

Lunchtime Training 60 min
  • Toastmasters Meeting 60 min

Toastmasters Blog:
www.thoughts.com/JediNickD/toastmasters-blog-no-agenda-no-problem

Evening Workout 30 min
  • Warm Up Stretch 3 minutes
  • Situps, Pushups, Dual Leg Lifts, Squats (4 sets 60, 30, 25, 15 reps) 25 minutes
  • Cool Down Stretch 2 minutes

"It is unwise to be too sure of one's own wisdom. It is healthy to be reminded that the strongest might weaken and the wisest might err."

--Mahatma Gandhi
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Nick replied the topic: 06/13/12

Wednesday

Morning Meditation 10 min
  • Meditation 101 Exercise 4 for 10 minutes

Morning Workout 45 min
  • Warm Up Stretch 5 minutes
  • Box Jumps (5 sets 10 reps 21" high) 10 minutes
  • Front Overhead Press (3 sets 10 reps 70(x2), 80 lbs) 5 minutes
  • Back Overhead Press (3 sets 10 reps 70(x2), 80 lbs) 5 minutes
  • Side Abdominal Crunch on Reverse Situp Bench (3 sets each side 10 reps free, 10(x2) lbs) 5 minutes
  • Lunges (3 sets 12 reps free) 5 minutes
  • Medicine Ball Two-Handed Squat Toss (3 sets 15 reps 10 lbs) 5 minutes
  • Cool Down Stretch 5 minutes

Lunchtime Training 60 min
  • Writing Referee Blog 45 min
  • Writing Nerd Fitness Intro Post and reading forum 15 min

Referee Blog:
www.thoughts.com/JediNickD/referee-blog-hot-and-bothered


Evening Workout 30 min
  • Warm Up Stretch 3 minutes
  • Situps, Pushups, Dual Leg Lifts, Squats (4 sets 60, 30, 25, 15 reps) 25 minutes
  • Cool Down Stretch 2 minutes

"It is unwise to be too sure of one's own wisdom. It is healthy to be reminded that the strongest might weaken and the wisest might err."

--Mahatma Gandhi
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Jax replied the topic: Re: 06/13/12

When you started your workouts the goal was to handle the physical requirements of refereeing. I suspect you meet that easily, but what do you think? Do you have new goals?
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Nick replied the topic: Re: 06/13/12

Jax wrote: When you started your workouts the goal was to handle the physical requirements of refereeing. I suspect you meet that easily, but what do you think? Do you have new goals?


Oh, yes. I met all my goals for refereeing and passing the referee upgrade fitness test. I need to take a look at the game count needed for the upgrade plus I need to do some Men's games so I can get an assessment, but these don't come up until the fall.

My fitness goals now are more about preparing myself to get back into playing rugby. In August, I'll need to lay out new fitness goals for the rest of the year and revise my PLP to reflect the new goals. Unfortunately, I suspect my home life will not be ready to support me playing rugby. More on that in August.

"It is unwise to be too sure of one's own wisdom. It is healthy to be reminded that the strongest might weaken and the wisest might err."

--Mahatma Gandhi
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Jax replied the topic: Re: 06/13/12

No problem. That's good to hear. Goals certainly help. What does the upgrade bring?
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Nick replied the topic: Re: 06/13/12

Jax wrote: No problem. That's good to hear. Goals certainly help. What does the upgrade bring?


The upgrade would get me more games and higher level games. Around my area there aren't many adult leagues, but there are plenty of college and high school games, but both require Grade 7 or higher. Because of my lapse in certification, I am only a Grade 8. I was a Grade 6 and shouldn't have any problem getting back to that level in the next couple years.

"It is unwise to be too sure of one's own wisdom. It is healthy to be reminded that the strongest might weaken and the wisest might err."

--Mahatma Gandhi
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Jax replied the topic: Re: 06/13/12

Ah, ok. Well good luck!
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