Archive for the ‘Workout Logs’ Category

An Active Recovery Day

Thursday, December 22nd, 2016

Another Blast From the Past

Looking back in my archives, I found this post from 2008; roughly 2 home relocations ago. About 8 years have passed, the ‘kids’ are teenagers now, the beach is in the backyard now instead of across the street, I still have those Powerblocks, and still love sprinting.

Rest dayToday however it’s about 30°F out, 3 days before Christmas, and it’s snowing. Sprints will be much more difficult, biking is nearly impossible, and the unheated garage is freeeeeezing! I’ve been working diligently as a personal garage gym builder though, and now I also have a doorway pull up bar, push up equipment, an ab roller, springs, and big ole rubber tubes that work great for dynamic resistance training.

If you’ve no idea what I’m talking about, read the follow piece that details my thoughts on active recovery in 2008 and what I accomplished on a warm sunny day in June. I still feel the same way about active recovery, and if you’re not using it on the occasional rest day you’re missing out on fun activities that can help engage your friends and family, burn extra calories, and improve the recovery process from your strenuous gym workouts.

Even medical journals documenting active recovery research have found that, “active recovery can be prescribed and still retain performance benefits over passive recoveries”. Don’t you miss out!

June 21, 2008 – A Day of Active Recovery

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Full Body Fat Loss Workout Logs in an Excel Spreadsheet

Monday, February 1st, 2010

Now you can download the Full Body Plus HIIT for Fat Loss workout routines in Excel spreadsheet format. You can use these files to print out the routine and take it to the gym on a clipboard, keep track of your progress on the computer, or both.

The Full Body Plus HIIT Fat Loss Routine for Men can be found here:

Click this link to go to the download section of the post so you can download your spreadsheet!

The Full Body Plus HIIT Fat Loss Routine for Women can be found here:

Click this link to go to the download section of the post so you can download your spreadsheet!

I made some changes to the programs as well. Going through them I realized that there will almost always be time to complete those optional sets at the end of the routine, so I made the “e” exercises mandatory and added an additional abdominal exercise to make a super-set.

Werewolf Strength Gain Workout Logs in an Excel Spreadsheet

Tuesday, January 19th, 2010

Now you can download the Werewolf Training for Strength Gains workout routines in Excel spreadsheet format. You can use these files to print out the routine and take it to the gym on a clipboard, keep track of your progress on the computer, or both.

The routine with 2 days of rest on the weekend and with rest every 4th and 7th days are both there.

Click this link to go to the download section of the post so you can download your spreadsheets!

Other workout logs are coming shortly. I’ll try to whip up some workout logs for the full body routine, 3×5, and some of the other routines too, but right now I’m working on the Project Swole redesign so don’t hold your breath.

Werewolf Muscle Gain Workout Logs in an Excel Spreadsheet

Tuesday, January 12th, 2010

Now you can download the Werewolf Training for Muscle Gains workout routines in Excel spreadsheet format. You can use these files to print out the routine and take it to the gym on a clipboard, keep track of your progress on the computer, or both.

The 21 day routine with extra rest and the original 18 day routine are both there.

Click this link to go to the download section of the post so you can download your spreadsheets!

Werewolf Strength Gain workout logs are coming shortly. I’ll try to whip up some workout logs for the full body routine, 3×5, and some of the other routines too.

Training for 11/17 – 12/28

Sunday, December 28th, 2008
New Years Resolutions
New Years Resolutions

It look like my extreme kickboxing career is over. This workout log is probably the last mention of Barbara and Roger Woo’s kickboxing class. We just can’t manage it while taking care of our kids properly.

I mean, I could probably continue to go but my girlfriend can’t go if she can’t find someone to watch the kid, and when I don’t go she doesn’t go, so it’s not like we can take turns. Therefore I draw the conclusion that I won’t be able to do kickboxing anymore at all, unless I’m training in the cardio room at the corporate fitness center where I work. At least they have a couple bags there that I can beat on.

So now I guess it’s up to me to put together my own kickboxing program and stick with it at least twice a week in order to stay in shape. Fortunately I am putting together a new program that I hope will maximize progress in minimal time. See the bottom of this post for just a wee bit more info.

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Training for the Week of 11/10 – 11/16

Sunday, November 16th, 2008

This was a very busy week as we saw a round of layoffs smash their way through our ranks at work. One of the principle software engineers was let go today, thereby increasing my workload. Due to this increased workload, I barely got in a second weight training workout this week. However, I did get in all 3 kickboxing workouts, which is still good news.

Also check out a squat demonstration at the bottom of this post.

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Training for 10/20 – 11/9

Tuesday, November 11th, 2008

Well, things have kind of fallen off a bit for a couple weeks. Between family medical issues, an increased workload, and a stubborn child, I have had recent difficult both making it to kickboxing and lifting weights. Because of this I feel myself becoming softer, smoother, and in poor cardiovascular condition. Eating junk food at Halloween didn’t help either.

Check out the Olympic front squat chick in the video at the bottom of this post, if you get bored with my training log rant.

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Training for the Week of 10/13 – 10/19

Friday, October 24th, 2008

This was another solid 4-workout week: 2 kickboxing classes and 2 weight training sessions. Everything feels good except that I’m only getting about 6 hours of sleep per night on average. If I were to force myself into a healthier lifestyle, I would be getting 8 hours of sleep each night.

After 5 long nights of 5-6 hours of sleep combined with staying up late on the weekends, I’m pretty much beat on Friday. My only salvation is that I don’t get much strenuous exercise on the weekend, which helps me to recover.

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Training for the Week of 10/06 – 10/12

Thursday, October 16th, 2008
Female Gymnast
Female Gymnast

A decent week in the gym and the dojo, I managed two sessions of weight training and 2 kickboxing workouts. In the middle of the week, my PC at work died and I struggled through trying to get it back online while simultaneously attempting to finish work on a software project that was due on Friday. This resulted in my missing my kickboxing workout on Wednesday.

Both kickboxing workouts were excellent, especially Friday’s, which is surprising because I lifted from 3:30-4:30 then kickboxed at 6. Somehow I had just as much energy for kickboxing as I did for weight training, and I think this is due to my post workout nutrition strategy.

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Training for the Week of 9/29 – 10/05

Monday, October 6th, 2008

A subpar week indeed, due to stressors at the office and at home, I was unable to make my workouts for Thursday and Friday. This was both good and bad. Good because I didn’t sleep much last week and was starting to feel sore. Bad for discipline and consistency reasons.

Kickboxing was good for the two days that I attended. My cardiovascular condition is improving with each high intensity thai kickboxing workout. Weight lifting was good for the one workout that I completed. Strength was up all around. Check out the stiff leg deadlifter at the bottom as today’s inspirational video.

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