Bare 5

Reconnecting to health and wellness

Exercise Minimus

Here’s a log of my couple month period of minimized exercise.

I tried to keep a pretty detailed record but wasn’t always able keep track of everything I did, particularly as I started to add more exercise. I kept track of the time I dedicated to exercise (Time), the amount of time I actually spent exerting effort (Exert) and the weekly and monthly accumulation of those two.

MONTH 1

WEEK 1
10-22-12
5 min warm up
BW bench 175 x 18
One minute rest
Push-ups 14
3 min rest/warm up
BB Bicep Curl Drop Set
85 x 8, 65 x 6, 45 x 8
Total = 15 min, Exert = 4 min
10-23-12
10 min warm up
5 90 yd sprints (75-90%)
Time = 20, Exert = 1 min
Week Time = 35, Total Exert = 5
10-26-12
BB Complex (w/ 1 min rest)
45-65-95-115-95
Time = 10, Exert = 5
Week Time = 45, Total Exert = 10

WEEK 2
Squat & Reach, Pull-up, Push-up:
10-29-12
30-6-20 w/ backpack (1.5 min)
Time = 2, Exert = 1.5
10-30-12
30-6-12 w/ backpack (1.5 min)
30-10-20 (1.5 min)
30-5-10 w/ 40lb vest (1.5 min)
Time = 10, Exert = 4.5
Week Time = 12, Exert = 6
11-1-12
5 min warm up
BW bench 175 x 18
One minute rest
Push-ups 17
3 min rest/warm up
BB Bicep Curl Drop Set
85 x 10, 65 x 7, 45 x 10
Total = 20 min, Exert = 4 min
Week = 32, Exert = 10
Month = 1:17, Exert = 20

WEEK 3
11-5-12
Walking, few Pullups, couple 80 yard runs
Deadlift (kettlebells, vest and belt
12 reps: 88, 158, 188
10 reps: 232, 282
5 reps: 317, 353, 370
10 floor touch jump and reach
Time: 40, Exert = 6
11-8-12
5 min warm up
Bench
45×25,135×5,185×1,225×1,225×1
DB Lateral Raise
20 lb x 1 min (~35 reps)
DB Bicep Curl
20 lb x 1 min (~30 reps)
Time = 20, Exert = 3
Week = 1:00, Exert = 9
Month 2:17, Exert = 29

WEEK 4
11-11-12
3 Min Drill
23 Pullups
28 Pushups (Dojo)
36 Ground To Ceiling Jumps
Time = 4, Exert = 3
11-12-12
Hang Power Cleans
5 reps: 85,135,155,186(3),135
Time = 6, Exert = 1
Week = 10, Exert = 4
11-13-12
10 Burpee Jump Pullups
Time = 1, Exert = 1
Week = 11, Exert = 5
11-15-12
10 min warmup
6 90 yard sprints 75-90%
4 40 yard sprints 90%
Time = 25, Exert = 2
Week = 36, Exert = 7

Month = 2:53, Exert = 36

MONTH 2

WEEK 1
11-19-12
Pull-ups max
Push-ups max
Time = 2, Exert = 2
11-20-12
Testing workout:
Time = 45, Exert = 3
Later in the day:
DB Raise Pyramid Challenge: 3:45
10 reps: 5,10,15
5 reps: 20,25,30,25,20
10 reps: 15,10,5
DB Shrug Challenge: 5:30
5 reps: 5-70,80,70-5
Time = 20, Exert = 9
Day = 1:05, Exert = 12
11-21-12
50-50-50 Challenge: 8:15
Narrow Grip Bench @135
TRX Row
Squat and Reach
Single Leg KB Row x 50
BB Bicep Curl x 50
Wide Push-ups x 50
Walking Lunges x 50 each leg
Time = 45, Exert = 20
Week = 1:52, Exert = 34

WEEK 2
11-27-12
100 Steps on Versa Climber
Doorway Pullups 7,2
Time = 5, Exert = 2
11-28-12
Push-ups 1 set of 30
Pullups 2 sets of 5,3
Time = 5, Exert = 2
Week = 10, Exert = 4
Month = 2:02, Exert = 38

WEEK 3
12-3-12
Hang Power Clean to Front Squat Press
5 reps: 45,65,95,115,135
Back Squat, Bent Row
3 sets of 10 reps @ 135
Time = 35, Exert = 6
12-4-12
Bench press warm up to 225
170×18, 1 minute rest then:
20 push-ups
Superset of:
DB Bicep Curl 20×25, 25×12,8
DB Lateral Raise 15×25,15,15
Time = 30, Exert = 6
Week = 1:05, Exert = 12
12-7-12
TRX Rows x 50
KB Swings x 10: 26,44
100 @ 70lbs (3:30)
Time = 10, Exert = 4
Week = 1:15, Exert = 12
Month = 3:17, Exert = 50

WEEK 4
12-10-12
Jump rope 1 min
DB Alt Curl Press 1 min
Row Iso Hold 30 sec each side
One Arm Fly Hold 30 sec each
DB Hang Power Clean/Push Press
Pullups/Pull-up to Tumble Over
DB Bench 70×14,11,7,7
Handstand practice
Tuck pull-up to tumble over
Time = 40, Exert = 10
12-11-12
Deadlift 5 min warmup
5 reps: 95,135
1 rep: 185,225,275,315,345,375
Drop Set-
365×1, 315×2, 275×3, 225×5, 185×8, 135×10
Front Squat 135×10
Time = 35, Exert = 5
Week = 1:15, Exert = 15
12-13-12
Misc workout: Bicep/Core/Calves/Shoulders
Time = 1:00, Exert = 25
Week = 2:15, Exert = 40
Month = 5:32, Exert = 1:30

MONTH 3

WEEK 1
12-18-12
Testing day (Pullups, squat, bench, press, hang power clean)
Time = 45, Exert = 5
12-20-12
Park/playground
Testing day (rim grab, weighted pull-up, Turkish get up, push-up)
Time = 45, Exert = 5
Week = 1:30, Exert = 10
12-21-12
Shoulder and Arm Work w/ Dave
Time = 45, Exert = 15
Week = 2:15, Exert = 25

WEEK 2
12-25-12
Push-ups throughout day 5 sets
Time = 5, Exert = 3
12-26-12
Pull-ups throughout day 5 sets
Time = 5, Exert = 3
Week = 10, Exert = 6
12-27-12
Push workout with Dave
Clean & Press
DB One Arm Bench/Bench Jumps
Incline Bench
Time = 50, Exert = 15
Week = 1:05, Exert = 21
12-28-12
Pull workout with Dave
Stiffleg Deadlift
Lat Pulldown
Shoulder and Bicep work
Time = 50, Exert = 15
Week = 1:55, Exert = 36
Month = 4:10, Exert = 51

WEEK 3
12-31-12
Hang Clean, Front Squat
45(10),65(10),95(8),115(6),135(5),
155(5)
One Side KB Front Squat (20k)
4 sets of 10 each side
Time = 25, Exert = 8
1-2-13
Chest and Explosive Work
Power Bench on Keiser
Push Press to Jump Pullups
Plyo Push-ups
Time = 50, Exert = 15
Week = 1:15, Exert = 23
1-4-13
Pull and Arm Work
Good Morning Cable Rows
Seated Cable Row
Stiffleg Deadlift and Lat Pulldown
Plyo Pullups variations
Dip variations and TRX Row
Bicep and Tricep supersets
Time = 50, Exert = 20
Week = 2:05, Exert = 43
Month = 6:15, Exert = 1:34

WEEK 4
1-8-13
Hang Cleans & Power Cleans
Bar Cuban Press
DB Shrug/Treadmill Run Superset
DB Reverse Fly/Treadmill Run Superset
Cable Reverse Fly
Time = 50, Exert = 15

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