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SociallyChallenged Workout Journal

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11/5/13 Mountain Cycling

Rode 7.4mi in 50min with 250ft elevation gain. Light ride with my dad. Completed this after I got my the results of my CA PT licensing exam (which I passed - sweet).
 
11/6/13 Run

Jogged 2.2mi in 25min with my girlfriend. Did this while staying at a local hotel so we weren't particularly familiar with the area. Felt ok, but not my R midfoot is sore - feels like a grade I spring ligament sprain.
 
11/8/13 Gym Workout

20min

Forgot gym clothes, but needed to keep moving at work during lunch.

DB Bench Press
10x35
10x45
8x50

Pull-ups
12xBW

Machine row with cable (weight marked per hand)
15x40
12x50
10x60

Lats, teres major, posterior capsule stretches for shoulder.
 
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11/9/13 Yoga Workout

40min with routine from DoYogaWithMe.com. Since my foot has been hurting, I didn't want to run and I've stored my bike for this week. I decided yoga would be a good option to work on my hip and LE mobility, improve my relaxation, and spend some time with the girlfriend. Felt good afterward. The routine we did wasn't particularly difficult though.
 
11/10/13 Home Gym Workout

45min

High bar BB back squat:
10x45
10x95
10x115
10x145
6x165

BB overhead press
3x10x45

Single leg balance with alternating UE ground tap
2x14

Free weight double arm standing chest press (for shoulder, core)
2x15x25lbs

Just getting back into squatting and overhead lifting so I've decided to start light and slowly work my way back up. I haven't felt so good doing overhead press in a really long time. BB back squat was more of a mobility issue. Will keep chugging - gonna try to do big compound lifts 1-2x per week as time permits.
 
11/11/13 Gym Workout

8min warm-up on stationary bike

Push-ups on declined surface (with handles)
12xBW
15xBW
12xBW

Single arm DB rows
10x30
10x40
10x50

Cable tricep push-downs
15x75
8x100

Alternating DB curls
10x25
8x30

Cable rear delt flies
10x45

Cable ER
12x10

Finished up work early, decided to do some upper body work. Left shoulder felt pretty good, but had a weird sensation during rows on last 1-2 reps. Left arm is a little smaller than the right, which is the only real reason I'm adding accessory work.
 
11/13/13 Gym Workout

40min

5min jog warmup

Ab and oblique work (one handed dying bug exercise) - 10 reps each side
10x5lbs
2x10x10lbs

Single leg DB deadlift (more for balance, active recovery)
10x10
10x15
10x20lbs

Dynamic plank on medicine balls with up/down, left/right rolls
3x10 each

BB overhead press
3x12x45

Hamstring, piriformis, hip flexor stretching

Today was more active recovery, light balance, and core work. I've been sore since I squatted, but I think it's because I haven't actually taken a rest day. Today was a rest day of sorts. Pretty challenging while doing the exercises, but they were focal and didn't take much out of me.
 
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11/16/13 Yoga

Did a 45min intermediate yoga workout with emphasis on general hip mobility, single limb stability, etc. I'm finding that the poses I need to work on are triangle pose, warriors 1 and 2, and forward fold.
 
11/17/13 Mountain Cycling

Rode 11.2mi in 1h 25min (of riding time) with 1,100ft elevation gain. Went to Chino Hills State park and did a trail I haven't done before with a friend. The first 4mi are all climbing so it was tiresome. We took quite a few breaks, but this was more of an attempt to scout out the trail than to kill myself on the workout. Good fun. Most elevation gain I've had on a ride thus far.
 
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