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 Aero's Workout Log

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arrowdynamic



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  • Crime Fighter
  • Non-RLSH


PostSubject: Aero's Workout Log   Mon Oct 08, 2012 1:01 pm

Hello everyone, here I will record my workouts and progress!

Currently I am:
5'11
194lbs
waist: 34 inches
neck: 13 inches
Body-fat % of 20.82%

Speed Notes:
Current Best 40 Yard Dash: 5.4 seconds or 24.3km/h over the distance

I'd like to improve on all this.
Today I did a strength and speed workout. Worked out my chest, shoulders, back, legs and did sprints.
I will update maybe... 2 times a week from now on!
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adamm[]

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PostSubject: Re: Aero's Workout Log   Mon Oct 08, 2012 1:27 pm

woot, another participant !!
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arrowdynamic



Category :
  • Crime Fighter
  • Non-RLSH


PostSubject: Re: Aero's Workout Log   Mon Oct 08, 2012 2:02 pm

after looking at what everyone else is posting I'll post more info about my workout and diet

Breakfast: Oatmeal with a Banana cut up in it.

Monday October 8th
Bench Press: 135 x 10, 4 sets of 155 x 5
Bicep Curls: 40 x 10, 4 sets of 60 x 5, 40 x 10
Shoulder Press: 20 x 10, 4 sets of 30 x 5, 15 x 10 (note dumbells so the weight is per arm)
Lateral Pull Down: 70 x 10, 4 sets 100 x 5, 70 x 10

Sprints: 5 x 40 yard dash
Plyometrics: 10 side to side box jumps (jump from left side on box, down to right side, back on box and to left side, repeat).
6 lb medicine ball: 10 overhead slams, 10 lateral throws left, 10 lateral throws right. repeat 2 more times.

Leg Press: 150 x 10, 210 x 5, 3 sets of 230 x 5, 150 x 10

Lunch: Cesar salad and whole wheat pasta with tomato and garlic sauce. Also a protein supplement drink.

All done.
Unfortunately no karate today since its thanksgiving weekend.
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adamm[]

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PostSubject: Re: Aero's Workout Log   Mon Oct 08, 2012 3:51 pm

woot !!
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Flora V. Arbor

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PostSubject: Re: Aero's Workout Log   Mon Oct 08, 2012 11:15 pm

WARNING: Flora V. Arbor is an obnoxious lover of ALL THINGS exercise and food!!

BE WARE
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arrowdynamic



Category :
  • Crime Fighter
  • Non-RLSH


PostSubject: Re: Aero's Workout Log   Thu Oct 11, 2012 10:30 am

yesterday I did an hour karate lesson and 15 minutes of stand up sparring after class.
Didn't do the cardio work I wanted too though because I have mid terms this week.
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adamm[]

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PostSubject: Re: Aero's Workout Log   Thu Oct 11, 2012 1:24 pm

omg your curling 60 lbs one handed and only shoulder pressing 30?? or is that a 30 lb curl on each hand?
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arrowdynamic



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  • Non-RLSH


PostSubject: Re: Aero's Workout Log   Thu Oct 11, 2012 5:36 pm

lol no I use an ez curl bar so its 60 pounds with both hands
and i use a 30 lb barbell in each hand shoulder pressing

im taking today off i guess, weather is awful outside and its late for the gym.
tommorrow i'll do a strength day again
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Flora V. Arbor

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PostSubject: Re: Aero's Workout Log   Fri Oct 12, 2012 12:03 am

I challenge you, both, to do all bicep curls with your back AND your elbows against a wall.

Your feet can be away from the wall
but not the elbows
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Archimedes

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PostSubject: Re: Aero's Workout Log   Fri Oct 12, 2012 8:49 pm

I do something similar, but my one handed dumbbells are only 25 lbs and I curl 70-80lbs (depending on how long my day has been), I also train in muscle-specific areas for my martial arts by training my shoulder muscles and twitch muscles to increase speed and effectiveness.
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Interesting



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PostSubject: Re: Aero's Workout Log   Sat Oct 13, 2012 2:01 am

I would recommend a change in lunch. Your breakfast is good and you are getting a lot of carbohydrate. But after a workout you will be needing protein. I would recommend a steak, the redder the cut the better (more iron) and a salad.
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arrowdynamic



Category :
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  • Non-RLSH


PostSubject: Re: Aero's Workout Log   Sat Oct 13, 2012 5:36 pm

Interesting wrote:
I would recommend a change in lunch. Your breakfast is good and you are getting a lot of carbohydrate. But after a workout you will be needing protein. I would recommend a steak, the redder the cut the better (more iron) and a salad.
I have dietary restraints so I can't eat too much meat.
steak is a no no

anyways my workout yesterday since the site was down yesterday...

Breakfast: Oatmeal with a Banana cut up in it.

Monday October 8th
Bench Press: 135 x 10, 4 sets of 155 x 5, 1 set of 155 x 4, 135 x 8
Bicep Curls: 40 x 10, 4 sets of 70 x 5, 40 x 10
Shoulder Press: 20 x 10, 4 sets of 35 x 5, 20 x 10 (per arm)
Lateral Pull Down: 70 x 10, 4 sets 115 x 5, 70 x 10

Sprints: 5 x 40 yard dash
Plyometrics: 10 side to side box jumps (jump from left side on box, down to right side, back on box and to left side, repeat).
6 lb medicine ball: 10 overhead slams, 10 lateral throws left, 10 lateral throws right. repeat 2 more times.

Leg Press: 210 x 10, 4 sets 250 x 5, 210 x 10

Lunch: some pasta i think dont remember

1 Hr karate lesson a few hours later
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arrowdynamic



Category :
  • Crime Fighter
  • Non-RLSH


PostSubject: Re: Aero's Workout Log   Sun Oct 14, 2012 12:43 pm

worked out cardio today
skipped 500 reps
rowed for 10 minutes
jogged for 30 minutes
rowed for 10 minutes
skipped 500 reps
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arrowdynamic



Category :
  • Crime Fighter
  • Non-RLSH


PostSubject: Re: Aero's Workout Log   Mon Oct 15, 2012 7:57 pm

worked out again today. I'm gaining weight unfortunately cause im eating bad (ate 2 fast food meals today) so I have to keep working.

today i did (monday october 15th)

Bench Press: 135 x 10, 4 sets of 160 x 5, 135 x 6 (pulled a tricep muscle :/)
Bicep Curls: 40 x 10, 4 sets of 70 x 5, 40 x 10
Shoulder Press: 20 x 10, 4 sets of 35 x 5, 20 x 10 (per arm)
Lateral Pull Down: 70 x 10, 4 sets 115 x 5, 70 x 10

Sprints: 5 x 40 yard dash
I was timed today... I got a new record time! 5.3 seconds! my average time is increasing as well, average around 5.5-5.7 instead of 5.9-6.1 when i started.

Plyometrics: 10 side to side box jumps (jump from left side on box, down to right side, back on box and to left side, repeat).
6 lb medicine ball: 10 overhead slams, 10 lateral throws left, 10 lateral throws right. repeat 2 more times.

had a karate lesson for an hour after.
Hurt my knee... so I took it easy. think i hurt it jogging yesterday
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arrowdynamic



Category :
  • Crime Fighter
  • Non-RLSH


PostSubject: Re: Aero's Workout Log   Fri Oct 19, 2012 11:36 am

Today I did an upper body work out
My knee is still sore so no running for me

October 19
bench press: 135x10, 160x5 4 reps, 135x8, 135x5
bicep curl: 50x10, 70x5 4 reps, 50x10
shoulder press: 25x10, 40x5 4 reps, 25x10 (per arm)
Lat pull down:70x10, 115x5 4 reps, 70x10

some plyometrics
10 overhead slams, 10 lat throws left then 10 right
Repeat 2 times
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arrowdynamic



Category :
  • Crime Fighter
  • Non-RLSH


PostSubject: Re: Aero's Workout Log   Tue May 07, 2013 10:06 pm

Today i did 2 hour long karate classes and a jujitsu class
Practice makes perfect

This summer I will train martial arts significantly and will take weekly trips to the archery range to continue practicing mynarchery
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arrowdynamic



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  • Non-RLSH


PostSubject: Re: Aero's Workout Log   Tue May 07, 2013 10:07 pm

arrowdynamic wrote:
Today i did 2 hour long karate classes and a jujitsu class
Practice makes perfect

This summer I will train martial arts significantly and will take weekly trips to the archery range to continue practicing mynarchery

Additionally I will try to do 1 to 2 gym workouts woth lifting every week
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arrowdynamic



Category :
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  • Non-RLSH


PostSubject: Re: Aero's Workout Log   Wed Jul 10, 2013 9:06 am

still working out
currently trying to cut weight so I am only drinking water and am making sure I eat 3 square meals daily that are fairly low in calories

I'm going to try to do 4 karate lessons per week till the end of summer along with 2 gyms workouts

I want to be in top fighting shape by september
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arrowdynamic



Category :
  • Crime Fighter
  • Non-RLSH


PostSubject: Re: Aero's Workout Log   Sun Jul 06, 2014 3:44 pm

Aero is still working out.
practicing both my archery and fighting skills, additionally I am now First Aid/CPR certified
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arrowdynamic



Category :
  • Crime Fighter
  • Non-RLSH


PostSubject: Re: Aero's Workout Log   Wed Feb 04, 2015 3:09 pm

University takes a lot of time but I am still trying to work out.
doing the lifts I mention along with running the beep test.
need to practice sprinting more so I can run fast when I need to.
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