Aero's Workout Log

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!

woot, another participant !!

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.

woot !!

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

BE WARE

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.

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

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

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

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.

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.

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

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

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

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

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

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

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

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

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.