Comic_Relief's Workout journal

[comic_relief]

Hey guys,

I am hoping to begin getting myself into bike riding long distance, so this is the best way for me to do that is to put a workout journal. If I begin to lag on keeping tabs on this journal, i would like people to begin to PM me to get my @$$ in gear. I do not like to get behind on things that I put my mind toward.

A little bit about myself,

Name: Comic_Relief
Location: Millersville, PA (10 minutes from the Amish School Shooting in Lancaster County)
Weight: 150
Height: 5'9"
BF% = 5.1%
Body type: Lean (staying that way for the most part)

Short term goals:
Health Goal: Even higher self-esteem, more strength, able to accomplish more than 30 push ups in a row (lean but not strong), and prove every naysayer that is out there that the power of human potential is unlimited and can be accomplished.

Oh yeah, I am not looking to build bulk because I want to stay nimble and move quickly.

Long-term goal: Able to become competitive with a bike. More about this later on.

Crude workout schedule:

Monday, Wednesday, and Friday:
1.) Stretches on bike for 30 to 45 minutes or so.
2.) working legs and abs on machine weights

Tuesday:
1.) Bike one hour straight with cadence up to 120 for 3/4 that time.
2.)Yoga (friend teaches the class. I find muscles that I didn't even know that I had during that) (liable to change since he might have changed the yoga schedule)

Thursday and Saturday
1.) Bike one straight hour straight with cadence up to 120 3/4 of that time.
2.) Work arms, neck, and shoulders

Sunday
1.) Rest up entirely

STARTING TOMORROW!!!

Comic_Relief

 

[Skilla_Staz]

5.1%? Thats effin shredded man.

"prove every naysayer that is out there that the power of human potential is unlimited and can be accomplished."


that should be a long term goal lol

 

[comic_relief]

5.1%? Thats effin shredded man.

"prove every naysayer that is out there that the power of human potential is unlimited and can be accomplished."


that should be a long term goal lol

I just had my body fat measured by my professor in class (Wellness 101) three days ago and that was the conclusion that he came to when doing it on two different machines. My professor didn't believe that it was possible to be that close to unhealthy since he knows who I am.

Interestingly enough, I haven't worked out either in about a year and still got it. I still want to lose more weight though. I just don't trust that machine for some reason or other.

Also about the naysayer comment, that is a long term goal but my parents hate the idea of me riding my bike anymore. I had a bad accident a couple of years ago that led to a concussion. Plus my one friend, threw my old mountain bike in the pond a while back as well.

comic_relief

PS: My brothers bf% was at 3.5% two years ago. Then he got a girlfriend and let it all go. I don't want to go his way.

 

[Francisco d'Anconia]

Yeah, it's young bucks like comic that I always have to look over my shoulder to watch out for when I'm riding. Well, keeping up with these guys is what keeps me young.

 

[comic_relief]

January 22nd, 2007: Monday

Leg Press
1X10X150
1X12X190
1X10X230

Prone Leg Curl
1X10x090
1X10X110
1X10X130

Calf Raise
1X12X170
1X12X180
1X12X200

Abdomible
1X10X150
1X10X160

Bike L10 for 29:00
Heart Rate (Average):
Distance: 10.79
RPM (Average): 126
Calories: 200

Bike L5 for 1:00 Spring
Heart Rate (Average): 180
RPM: 160

My first true workout in a while. Feels pretty good.

BTW started biking last week and lost 4 lbs of fat
Weight: 146

Question: Should I be taking a light workout tomorrow? Since I did a very heavy workout today? I know that I am going to be doing heavy lifting on my arms tomorrow morning, but should it be a light workout on the bikes?

Daily Quote:
The only way of finding the limits of the possible is by going beyond them into the impossible.
- Arthur C. Clarke

comic_relief

 

[comic_relief]

My legs didn't hurt at all this morning like I thought it would have. I went down to the gym for my endurance.

Bike Ride
Setting: Hill
Level: 8.5
Time: 60:00
Heart Rate: 145
Distance: 21.55
RPM: 130
Calories: 409

The wierd thing was that my heart rate for the first half was only at 125. It seems like my endurance is going up again.

I looked into the mirror after taking my shower and I am beginning to show muscle definition again.

For the first time, I broke a part of the workout bike. The foot pedal strap snapped in half and I had to ride the last five minutes with only one foot strap. :crackup:

Daily Quote:
Nothing will ever be attempted if all possible objections must first be overcome.
- Samuel Johnson

EDIT:

Finished teachers self-assessment

Name: Comic_Relief
Age: 19
Section: 2nd Semester Freshman

Date: 1-23-2007


Flexibility: 27 cm or 10.8 inches
Top 20% of the country = increase flexibility

Cardiovascular Fitness
Walking (Time): 16
Heart Rate (HR): 126
Fitness Level: Above Average

Muscular Strength (Maxes)
Rotary Chest: 175 lbs
Leg Press: 250 lbs (as much weight as could fit)

Muscular Endurance
Push-ups: 23

Body Composition (Skin-Fold Method)
Chest: 6.5
Abdom: 8.3
Thigh: 7.1
TOTAL: 21.7

%Body Fat: 5.1%
Type: Lean

Comic_Relief

 

[danno1]

Yeah those damn NFL runningbacks are so slow and unresponsive being 220 and all

shouldnt you be showing A LOT of muscle definition if you were already at 5.1% bf?

thats VERY low, close to bodybuilder meet bf

 

[Skilla_Staz]

Oh yeah, I am not looking to build bulk because I want to stay nimble and move quickly.

It is a huge myth that getting big makes you slow. Like was said just prior to my post, running backs are big, muscular, and often run 4.5 40's.


WRs are on average 6'2ish and maybe around 200-215lbs. Many of them were high school/college sprinting champions.


Just because you get bigger doesn't mean you'll get slow. Now if you lift with less than maximal weight, and do it slowly, you make get slower. If you do high reps, you may get slower. If you do heavy weight, and push as hard as you can, if you do explosive movements..then you will get bigger, stronger and faster.

BTW started biking last week and lost 4 lbs of fat

If you start @ 5.1% bodyfat at 150lbs, that equates to around 7.65 lbs of fat. If you lose 4lbs of pure bodyfat, and no muscle...now you're at 3.65lbs of fat @ 146lbs... That drops you down to 2.5% bf. I doubt thats what happened.


Speaking of "what happened"

What happened to your squats? They aren't even mentioned...Start doing squats and you'll realize why people like to work them once a week, instead of 3x...

Theres plenty of routines laying around here using 3 day splits. I'd definitely look those up.

 

[comic_relief]

Just because you get bigger doesn't mean you'll get slow. Now if you lift with less than maximal weight, and do it slowly, you may get slower. If you do high reps, you may get slower. If you do heavy weight, and push as hard as you can, if you do explosive movements..then you will get bigger, stronger and faster.

What is considered higher reps?

Orginally my baseball coach had me to do this way of 3 sets of 10 as a good way to go at it. What would you suggest for me to do instead?

As for my leg and arm muscles, they have not been used in a while so I will need to start out slowly and ease my way back into it. Give me a week to find my "center" and make consistent goals to use.

Usually, I do my weight lifting sets very quickly, and not doing them slowly. I will begin to push the heavy weights quickly at three sets in a week to see where my body is anymore.

comic_relief

 

[Skilla_Staz]

High reps (with the exception of one set of 20 rep squats) is generally anything over 12 reps. Thats more endurance range.

I'd say get your form down, and then there should be no reason you can't start hittin the bigger weights (remember, don't lift with your ego)

 

[comic_relief]

High reps (with the exception of one set of 20 rep squats) is generally anything over 12 reps. Thats more endurance range.

I'd say get your form down, and then there should be no reason you can't start hittin the bigger weights (remember, don't lift with your ego)

absolutely,

I am trying to currently figure out my weights. I should be fine, and I like the idea. Plus their is an update on my journal workout schedule.

Monday, Wednesday, and Friday:
1.) Stretches on bike for 30 to 45 minutes or so.
2.) working legs and abs on machine weights

Thursday:
1.) Bike one hour straight with cadence up to 120 for 3/4 that time.
2.)Yoga (friend teaches the class. I find muscles that I didn't even know that I had during that) (liable to change since he might have changed the yoga schedule)

Tuesday and Saturday
1.) Bike one straight hour straight with cadence up to 120 3/4 of that time.
2.) Work arms, neck, and shoulders

Sunday
1.) Rest up entirely

today, I just screwed it up royally for woring out. I forgot to eat lunch and dinner, so I could only go onto the bike for 20 minutes.

Bike Ride
Setting: Hill
Level: 8.5
Time: 20:00
Heart Rate: 145
Distance: 7.50
RPM: 130
Calories: 135

Tomorrow should be better off. I am going to eat some more things in a little bit. I need to eat at least three times a day, at least.

Daily Quote: "Fortune favors the brave."
Publius Terence

comic_relief

 

[Skilla_Staz]

I miss a lot of meals, but I still lift...

 

[comic_relief]

I miss a lot of meals, but I still lift...

point taken,

I just finished with my workout today. I did a few extra weights but cannot remember what it was. There was a few sets that I forgot to write down as well. I should be doing som yoga next week as well.



Bike Ride
Level: 8
Time: 31:30
Heart Rate (Average): 155
Distance: 11.43
RPM (Average): 127
Calories: 205

Chest Press
1X10X110
1X10X120
1X10X130

Low Row
1X10X080
1X10X090
1X10X100

Back Extension
1X10X150
1X10X170
1X10X190

Bench Press
1X10X070
1X10X100
1X07X120


NOTE: (relax, I should be upping my weghts very shortly for these weights because I still don't know, but it would appear that I lost a lot of my muscular strength since I slacked in the past couple years.)

Daily Quote:
Take calculated risks. That is quite different from being rash.
George S. Patton

comic_relief

 

[comic_relief]

Journal for January 26th, 2007; Friday

Bike Ride
Level: 8
Time: 60:00
Heart Rate: 150
Distance: 19.75
RPM: 115
Calories: 475

Torso Rotation
1X10X090
1X10X100
1X10X110

Abdomible
3X10X150

I was working a little bit on my legs, but didn't do much on that.

I also started to talk to a semi-pro football player and he told me that if I wanted to gain bulk that I should be doing 3X6Xmax. But if I wanted to stay lean, that I should stick with 3X10

I also talked with a friend, and he agreed to go with me on my trip for at least the first couple hundred miles. I was loving this idea. A friend to train with and go with me. Even better, he offered me a training bike, which is really old, but still runs like a dream.

Daily Quote:
Nothing contributes so much to tranquilize the mind as a steady purpose--
a point on which the soul may fix its intellectual eye.
Mary Shelley

comic_relief

 

[Throttle]

I also started to talk to a semi-pro football player and he told me that if I wanted to gain bulk that I should be doing 3X6Xmax. But if I wanted to stay lean, that I should stick with 3X10

Here's the problem with that perspective (though it is by far a dominant view): Why should your 'leanness' have anything to do with your rep range? Leanness is strongly related to bodyfat %, which responds to diet & cardio (not to mention a lack of the sort of insobriety I've been pursuing this evening). If 3x5-8 makes you 'bulky', it's because that range is (for most muscle groups) most effective at building muscle. Why not go with 3x5-8 (on most exercises -- see WBA's Idiot's Guide) until your muscles are 'too big' ?

 

[Skilla_Staz]

And then with a low bf %...you'll be "very lean and buff"

 

[comic_relief]

Journal for January 27 and 28, 2007; Saturday and Sunday

First, Skilla_Staz I will begin to do squats next week.

Biking
Level: 7.5
Time: 26:24
Distance: 9.31
RPM: 125
Calories: 179

Rear Delt
1X10X080
1X10X090
1X10X100

Lat Pulldown
1X10X090
1X10X120
1X10X130

Bench Press
1X10X095
1X10X100
1X07X110

I quit the bike about a half hour early because I started to feel pain. I don't like that pain because training for bicycle rides like this is something that you don't really want. Your body should be able to recover quickly. Otherwise, I would have rode for another half hour :rockon:

Another thing that I need to begin to fix is that I have been eating a lot of protein, but not so much carbohydrates. For muscle builders, this is fine, but for indurance riders and runners, carbohydrates are extremely needed to create more energy.

Plus, I have not been eating enough food either. I need to up my intake of food as well. I told a friend of what I have been eating is close to 1500 to 1800 calories per day.

Daily Quote:
Our greatest glory is not in never falling but in rising every time we fall.
Confucius

comic_relief

NOTE: I found that when you have a purpose for doing something, it is much easier for me to want to do something. :rockon:

 

[Francisco d'Anconia]

...Biking
Level: 7.5
Time: 26:24
Distance: 9.31
RPM: 125
Calories: 179

...I quit the bike about a half hour early because I started to feel pain. I don't like that pain because training for bicycle rides like this is something that you don't really want. Your body should be able to recover quickly. Otherwise, I would have rode for another half hour :rockon: ..

What type of exercise bike were you using? Something doesn't fit with that RPM and difficulty only using 179 calories. You may need to idle back on the level to control your pain threshold and then lengthen you time you're on.

 

[comic_relief]

What type of exercise bike were you using? Something doesn't fit with that RPM and difficulty only using 179 calories. You may need to idle back on the level to control your pain threshold and then lengthen you time you're on.

should I be burning more or less calories with the amount of energy being used on the exercise bike?

comic_relief

 

[Francisco d'Anconia]

should I be burning more or less calories with the amount of energy being used on the exercise bike?

comic_relief

I'm thinking that you should be around 300cal for a half hour of high intensity work on the bike.