Nick's Training Journal

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Nick replied the topic: 05/01/12

Tuesday

Morning Workout 35 min
  • Stretch and Warm Up 5 min
  • Situp Bench (3 sets 10 reps 35 lbs) 5 min
  • Standing Tricep Lift (3 sets 10 reps 50, 55, 60 lbs) 5 min
  • Free Weights: Flys, Bench Press (4 sets 10 reps 30 lbs) 10 min
  • Preacher Curl Machine (2 sets 3 reps 120 lbs) 5 min
  • Cool Down and Stretch 5 min


Lunchtime Training 60 min
  • Toastmasters Meeting 60 min

Toastmasters Blog:
www.thoughts.com/JediNickD/toastmasters-positive-speakers-win-the-day


Evening Workout 20 min
  • Stretch 3 min
  • Alternating push ups, sit ups, lying dual leg lifts (4 sets of 30, 50, 20) 15 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: 05/02/12

Wednesday

Morning Workout 35 min
  • Stretch and Warm Up 5 min
  • Bench Press (3 sets 10 reps 125, 130, 135 lbs, 3 sets 3 reps 140, 145, 150 lbs) 15 min
  • Box Jumps (4 sets 10 reps 21" high) 8 min
  • Standing Curl Bar (10 reps 70 lbs, 3 reps 80 lbs) 2 min
  • Cool Down and Stretch 5 min


Lunchtime Training 60 min
  • Writing Blogs 60 min (5/1 Toastmasters Blog)


Evening Workout 30 min (YMCA)
  • Warm Up Stretch 5 min
  • Lunges (3 sets 20 reps 20 lbs) 5 min
  • Preacher Curl Machine (3 sets 10 reps 120 lbs) 5 min
  • Standing Curl Bar (3 sets 5 reps 85 lbs) 5 min
  • Standing Tricep Lift (3 sets 10 reps 55, 60, 65 lbs) 5 min
  • Cool Down Stretch 5 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: 05/03/12

Thursday

Morning Workout 30 min
  • Warm Up Stretch 5 min
  • Situp Bench (3 sets 10 reps 35 lbs) 5 min
  • Straight Arm Dip Hold Side and Front Abdominal Crunches (4 sets 12 reps) 5 min
  • Dips (1 sets 10 reps) 1 min
  • Pull Up Bar with Abdominal Crunch (2 sets 10 reps) 4 min
  • One Arm Lateral Raise Machine (4 sets 10 reps 60, 65, 70, 75 lbs) 5 min
  • Fly Machine (3 sets 10 reps 65, 70, 75 lbs) 5 min
  • Cool Down and Stretch 5 min


Lunchtime Training 15 min (work through lunch)
  • Writing Blog 15 min (4/22 Padawan Blog)


Evening Activity
  • Reading "Lost Tribe of the Sith" 15 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: 05/04/12

Friday

Morning Workout 35 min
  • Stretch and Warm Up 5 min
  • Treadmill (2 miles at 7.5 mph pace in 16:11 min, 3 min cool down) 20 min
  • Preacher Curl Machine (3 sets 3 reps 125 lbs) 5 min
  • Cool Down and Stretch 5 min


Lunchtime Training 60 min
  • Writing Best-man Speech for Toastmasters 60 min

Evening Workout 20 min
  • Stretch 3 min
  • Alternating push ups, sit ups, lying dual leg lifts (4 sets of 30, 50, 20) 15 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: 05/05/12 - 05/07/12

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


Saturday Morning Workout 20 min
  • Stretch 3 min
  • Alternating push ups, sit ups, lying dual leg lifts (4 sets of 25, 50, 20) 15 min
  • Cool Down Stretch 2 min


Sunday Morning Workout 20 min
  • Stretch 3 min
  • Alternating push ups, sit ups, lying dual leg lifts (4 sets of 25, 50, 20) 15 min
  • Cool Down Stretch 2 min

Sunday Activity
  • Referee Soccer and Mentor Referees 4 hrs

Referee Blog:
www.thoughts.com/JediNickD/referee-blog-everyone-knows-each-other

Monday Workout 35 min
  • Stretch and Warm Up 5 min
  • Leg Press Machine* (1 set 3 reps 540 lbs, 6 sets 10 reps 450 lbs) 10 min
  • Overhead Front Press Bar, Overhead Back Press Bar (3 sets 10 reps 60, 70, 80 lbs) 10 min
  • Front Bar Lift (2 sets 10 reps 50 lbs) 5 min
  • Cool Down and Stretch 5 min

*Leg Press Machine at the larger gym is very different. Weights won't translate as the machine uses rollers to drop the weight towards the ground instead of a sled track towards your body. To keep my training consistent, I'll only use the Leg Press Machine at the smaller gym.


Monday Lunchtime Training 60 min
  • Writing Toastmasters Speech 45 min
  • Rehearsing Toastmasters Speech 15 min

Toastmasters Speech Blog:
www.thoughts.com/JediNickD/toastmasters-lesson-2-organize-your-speech-toast-to-jed-and-amanda


Monday Evening Workout 20 min
  • Stretch 3 min
  • Alternating push ups, sit ups, lying dual leg lifts (4 sets of 30, 50, 20) 15 min
  • Cool Down Stretch 2 min


Monday Evening Training 15 min
  • Rehearsing Toastmasters Speech 15 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: 05/08/12

Tuesday

Morning Workout 30 min
  • Stretch and Warm Up 5 min
  • Bench Press (2 sets 3 reps 150 lbs, 1 set 3 reps 140 lbs, 2 sets 10 reps 130 lbs) 10 min
  • Dip Straight Arm Hold Side and Front Abdominal Crunches (2 sets 20 reps) 5 min
  • Reverse Situp Bench (3 sets 10 reps 25 lbs) 5 min
  • Cool Down and Stretch 5 min


Lunchtime Training 90 min
  • Rehearsing Toastmasters Speech 30 min
  • Toastmasters Meeting 60 min

Toastmasters Blog:
www.thoughts.com/JediNickD/toastmasters-project-2-organize-your-speech

"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: 05/09/12

Wednesday

Morning Workout 45 min
  • Stretch and Warm Up 5 min
  • Standing Curl Bar (4 sets 10 reps 70, 75, 80, 85 lbs) 5 min
  • Squats (3 sets 10 reps free, 10, 20 lbs) 5 min
  • Flat Situp Bench (3 sets 10 reps free, 15, 25 lbs) 5 min
  • Box Jumps (3 sets 10 reps 10" high, 20" distance) 5 min
  • Freeweights: Standing Overhead Front and Side Press, Standing One Hand Tricep Lift (2 sets 10 reps 25 lbs) 5 min
  • Fly Machine (3 sets 10 reps 65, 70, 75 lbs) 5 min
  • Reverse Fly Machine (3 sets 10 reps 65, 70, 75 lbs) 5 min
  • Cool Down and Stretch 5 min


Lunchtime Training 60 min
  • Writing Blogs 60 min (5/8 Toastmasters Blog)

"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: 05/10/12

Thursday

Morning Workout Rest Day (I needed it)


Lunchtime Training 60 min
  • Writing Blog 30 min (4/22 Padawan Blog)
  • Writing Blog 30 min (5/6 Referee Blog)


Evening Activity
  • Reading "Lost Tribe of the Sith" 15 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: 05/11/12

Friday

Morning Workout 45 min
  • Stretch and Warm Up 5 min
  • Standing Curl Bar (4 sets 10 reps 75, 75, 80, 85 lbs) 5 min
  • Squats (3 sets 10 reps 20 lbs) 5 min
  • Declined Situp Bench (3 sets 10 reps 10 lbs extended overhead) 5 min
  • Declined Situp Bench, Medicine Ball Side Abdominal Workout (3 sets 10 reps 10 lbs) 5 min
  • Calf Raisers and Lowers (3 hold sets 15 sec 10 lbs, 3 sets 10 reps 10 lbs) 5 min
  • Pull ups* (2 sets 2, 1 reps free, 3 sets 4 reps 65 lbs assist) 5 min
  • Chin ups* (2 sets 3, 2 reps free, 3 sets 5 reps 65 lbs assist) 5 min
  • Cool Down and Stretch 5 min

*I was pretty sure this is where I'd be on these. I use to be able to do 15 chin ups and 8 pull ups in high school when I weighed 120 lbs. Now, at 160 they are a lot tougher. For a Jedi, pulling your own body weight or the weight of another person is essential so I need to add a bench mark to my PLP. I need to improve drastically, but I know where to set the goals.

New Goals:
  1. Chin Ups 1 set 5 reps free by 7/15
  2. Pull Ups 1 set 5 reps free by 7/15
  3. Chin Ups 1 set 8 reps free by 10/15
  4. Pull Ups 1 set 8 reps free by 10/15

Reviewing my goals I have been passed due on 4 fitness goals, 3 of which I am certain I can do, but it is difficult to test them in my current workout routine. Tomorrow morning, if I am up early, then I'm going to drive over to the high school and do the sprints. The 3 mile run requires a lot of time so (1 hour), I need to plan it better with my morning workout routine or daily work day (get up early or go in late). Just need to dismiss the excuses and do it. Also, I need to do it before the 18th, as I have my Vasectomy surgery scheduled for that afternoon. On Sunday, I'll pick a day and stick to it.

Last goal is bench press 160 lbs. I'm 10 lbs away, but I'm just gonna go for it next week. Otherwise, I'm waiting until June to do it. I'm going to revise my August goal to 170 lbs.

Next, I need to get back into my Force and Meditation Courses. My research for my Force Lesson 1 Homework is still incomplete so I'll need to schedule a day to work on that. Meditation Lessons need a set day, too. I think Monday and Friday are my best bets for consistency, with Toastmasters taking prescedents when I have a speech. I'll go Monday for Force and Friday for Meditation.


Lunchtime Training 40 min
  • Reading Meditation 101 Manual Lesson 2** 20 min
  • Conducting Meditation 101 Exercise 3 Meditation*** 10 min
  • Writing Meditation Analysis 10 min

**Exercise 3 calls for a 10 minute meditation every day for a week. I want to fit this in to my morning routine. This weekend could be tough, but before I leave home for the gym next week, I'll be doing this meditation.

***Mindfulness Meditation Analysis:
A few thoughts popped into my head, which were easy to dismiss with focusing on breathing. First, I have two loud fans in my office so their noise can be distracting. I thought about them twice and how I should have switched them off. Next time, I will switch them off. Second, I focused on my belly breathing for a moment which lead my mind to think about my youngest daughter saying, "Belly!," all cute while patting her belly.
I sat on the floor cross-legged with my back straight. Same way I had been doing my 5 minute meditations. So at 5 minutes is when I got uncomfortable and needed to change position. My joints need movement or the cease up. I cracked my eyes open at this point, noticed I was passed the 5 minute mark, rotated my hips forward and relaxed my neck, then scooted my position to have my back against the wall. The support was a welcomed relaxer.
I had a few more thoughts come up. First, I thought that 10 minutes is a long time. Dismissed with breathing. Next, I thought about what I would do if someone came in and I was meditating. Then, almost immediately after, I thought about what I would write about for the meditation. Silly, huh? Focusing on breathing is certainly helpful.
At 8 minutes in, my phone rang and I had to answer, so I think I did pretty well.

"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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Taijibum replied the topic: Re: 05/11/12

I always think of chin ups and pull up as the life saving technique when you find yourself hanging from a ledge or cliff. If you can't do at least 2 then your going to be THAT GUY who needs saving and not the cool guy who pulls himself back up to continue the chase or escape.

You've set some pretty good goals! I love reading your journal.
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