Workout for 31 January 2010, plus goals for February.

January 31st, 2010


Good workout today. Details:

Warmup 1 — Spin bike for 5 minutes.
Warmup 2 — Foam roller.

A1 — Dumbbell bent-over rows: 8 x 40# warmup, 8 x 50#, 8 x 55#, 8 x 55#
A2 — Incline dumbbell bench press: 3 x 10 x 60#’s (barely got last set)

B1 — Rotator cuff exercises: bands, Swiss ball against wall
B2 — Barbell squats: 8 x 95# warmup, 3 x 15 x 135#

C1 — Standing barbell military press: 10 x 45#, 10 x 55#, 10 x 65#
C2 — Standing EZ-bar curls: 3 x 10 x 75# (failed on last rep of last set)

D — Box jumps: 3 x 12 @ 18″ box

Finale — Steam room.

The letter groupings indicate that I did those exercises in alternation, i.e. I swapped back and forth between rows and bench press before switching over to rotator cuffs and squats.

A gym trainer and I talked through some variations on the box jump, e.g. doing jumps from a squat position instead of standing tall. For the last set of them, I held a 6# medicine ball in my hands. While I think this is a good challenge for balance, I’m not quite ready for it in terms of my coordination. (No one ever accused my of being highly coordinated.) I landed a little sour on one of the reps in the last set, and tweaked either the vastus medialis or the sartorius above my right knee.

Oh, well — live and learn.

Since it’s the end of January (and does anybody know where January went?), I’m thinking back on what I did this month, what I failed to do, and what I want to do better for February.

  • Good things in January: Introduced some Crossfit-style work with box jumps; launched a squat routine; finally started doing Turkish get-ups for shoulder stability; did more work on flexibility.
  • Missed opportunities in January: Because I was under the weather for a week-plus in the middle of the month — and because I simply took my eye off the ball — I did just nine workouts during the month. Worse, I did two proper cardio sessions. (Note that I’m not counting short cardio warmups like the one I did today.) Because of the inconsistency, I didn’t (apparently) drop any body fat, and I didn’t stay on the steady weight-and-reps progression for the bench press that I had been on during December.
  • Intentions for February: Better consistency, aiming for 20 workouts total in 28 days; much more cardio and closer attention to nutrition, with visible effects in terms of body fat (the picture of Arnold = motivation); continue to work in more aspects of the “300” workout (context here); resume progression on bench press; establish sound progression in squat and deadlift.

What do you think? And what are YOUR training goals for February?

(Image via David van der Mark, used under a CC-Share Alike license.)

6 Responses to “Workout for 31 January 2010, plus goals for February.”

  1. Tracy Lee Carroll Says:

    Feeling under the weather can really affect your training plan. Just get right back at it and you will be back in the flow in no time. As for me? I’ve been doing way more skiing than ever before and it has been great for me. I haven’t been able to ramp up my weight training to three days due to the fact I am skiing five days a week. I am also not doing a gym based cardio (and I am not missing it a bit!) The skiing has been very good for my mind, body and spirit. With a week’s ski vacation coming up at the end of the month and working during the MA vacation week ski training, I don’t see my routine changing much over the month. I do dread the end of ski season though. I think I am going to try and spend more time on my bike instead of in the gym. It is so much easier to “workout” if you are outside having fun. :)

  2. deb roby Says:

    Great points Tim! Saw the squats and smiled!!

    My goals for February:

    Finally admitting I have some severe movement problems- I am spending the month working on my poor ankle dorsiflexion -so I can squat- and rehabbing my healing shoulder.

    Because the weights are low- the cardio will be HIGH. Hope to be down 6# by the end of the month.

  3. Tim Walker Says:

    Thanks for the comments, ladies. I guess the big lesson is: just keep adapting.

  4. Rusty Says:

    Nice Tim!

    Glad to see that you are still hitting the gym- I see many frequent twitter updates about your time there or reps completed ect. Not sure if you are a Biggest Loser watcher or not but it’s been a big motivating factor for me recently… well that at the fact that I have put on some weight. I wrote a little bit about my recent experience over in my neck of the woods.

    Hope all is well. Keep up the good work.

  5. What I’ve Learned So Far » Blog Archive » Are you “working out,” or “training”? Says:

    […] Sunday’s workout was okay — squats, bench presses, and lots of stretching. Overall, though, February has been a hollow month for me in terms of fitness: a few workouts, but no consistent progress, and I’m nowhere near the goals I set out for myself. […]

  6. What I’ve Learned So Far » Blog Archive » Reviewing February’s fitness progress. Says:

    […] ‘Member how I got all saucy with my goals at the start of February? Yeah, well . . . not so much. It was another month of not much consistency and too many missed opportunities, although I did get in several weight sessions and a few other workouts. […]

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