Universal Fitness

Thursday December 29th 30 minute run. 1 set of pull-ups, bicep chin-ups, and hanging ab crunches to failure. Finished off with 1 set of push-ups to failure...about 20. Took a few days off to rest up.  This helped a great deal for the run.  I felt great and did not stop at all.  However, the strength part suffered.  It took much less to hit fatigue during the bodyweight portion.  All in all though was a great workout.  I felt much better today than the previous workout.  

Friday December 23rd 28 minute run. 1 set of chin-ups, pull-ups and only like 2 push-ups and was done...lol.  Rainy, cold and windy. Felt ill and fatigued like a brick. went very slow and walked some. Did not do full distance. Maintained workout time. 

Tuesday December 20th 28 minute run along lakefront. 1 set each till failure of pull-ups, chin-ups, push-ups.  1 set of duck and dodge.

Sunday December 18th 28 minute run along lakefront.  1 set each to failure of pull-ups, bicep chin-ups, and push-ups.  1 set of duck and dodge.  Nice workout.

Monday December 12th Went for a morning run at 6am...about 28 minutes.  Was refreshing and eye-opening to go in the morning.  Glad to see others up working out or jogging early in the morning as well.

Friday December 9th Went for a 28 minute run along lakefront.  Did 2 sets of pull-ups, chin-ups and incline ab crunches to failure.  Ended with one set of push-ups to failure.  Great workout...

Tuesday December 6th , Went for a 30 minute run / jog.  Felt great today. Was a nice chilly evening for a run. Trying to maintain my current body weight at 155-157 lbs.  So far so good.

Saturday December 3rd Went for a 30 minute run.  Then did some bodyweight exercises at the lakefront station.  Did 2 sets of biceps curls, one set of hanging ab crunches and one set of push-ups (25)  Total workout time = 45 minutes.  Overall a great workout.  Temp in upper 50's and felt great afterwords.

Wednesday November 30th Went for a morning run before work...25 minutes.  Was chily but very refreshing.

Monday November 28th Went for a 20 minute bike ride along the lakefront.  Felt great to be on the bicycle.

Saturday November 19th Went for a 25 minute run.  Then did 1 set of 25 push-ups, 5 duck and dodge, and 10 shoulder presses with 20 lbs.  After this I did 2 sets of bicep curls and 1 set of single arm rows.  Great workout today.  Total workout time was about an hour.  Also, raked leaves and did some house-cleaning.

Sunday November 13th Went for a 25 minute run.  Back to 41 degree temperatures.  Not too bad actually.  Was a great workout.  Felt fast and well rested today.

Wednesday November 9th I t was rainy, cold, windy and muddy and I loved every minute of it.  Went for a 25 minute morning run.  5:30am. Then, I did 1 set of push-ups to failure...(about 25) and then did about 6 each of shoulder presses, bicep curls and lat pulls....(with 20 pound weight).   Took a week off and felt great today. Although, it was cold and rainy and I didn't really feel like going. The rain did stop about half way through the run and then seemed too easy.  All in all it was a great workout today.  Felt well rested after taking a week off.  Didn't get done as much as I liked so maybe need to wake up earlier...just a thought.

Tuesday October 25th 40 minute run.  Just a run today.  Started to rain and skipped the bodyweight portion.

Sunday October 23rd  40 minute jog/run.  Did upper body exercises afterward.  I used 20lb weights and completed two sets of 10 reps each of shoulder presses, bicep curls and triceps presses.  Also, I did some jumping exercises and 1 set of 6 one legged dead-lifts with the dumbbells.  Finished off with 25 regular push-ups.  Great workout today.  Was sunny and warm...about 65 or so.  Got some sun as well.

Tuesday October 18th 30 minute light run.  Then, made a mini obstacle course consisting of a couple thick 2X4'ish pieces of wood and two 20lb weights; to work on balance and control. Started walking the "beam" jumping from one piece of wood to the other (one was wider). Tried to land on one leg and then do a squat without falling off.  Did equal amount for both legs.   When done, I took the 20lb weights and held one in each hand and did 2 sets of 10 reps: shoulder presses, combined with squats, bicep curls and tricep presses.  Tried some one legged deadlifts on the wood beam as well.  All in all, happy with this workout. I really miss the workout stations and curl bars but this will work for now. Was chilly, windy and wet.  

Saturday October 15th, 50 minute bikeride along lakefront.  Windy and cool day;  Nice workout.

Monday October 10th,  50 minute run, 1 set of push-ups to failure and 1 set of duck and dodge. Great workout.  Felt a little tired or heavy during the run.  Ran on flat land today and could really feel the effect from the canyon / hill hike training.  Felt much stronger cardiovascular wise. 71 degrees...evening run.

Monday 10/3:   4 mile run;  kind of sluggish today with heavy legs. Thursday 10/6: 1 hour and 30 minute hike Friday 10/7: 4 mile run with bodyweight exercises.  2 sets each of pull-ups, chin-ups, triceps presses, dips, and push-ups.  Also, did some bicep curls on the gymnastics rings.   Weight is down to 153.8 lbs.  11/12 pound loss since January of 2011 when weighed 165.

Today's shout out goes to Chris Krueger: This guy took the words right out of my mouth. Don't buy into gimmicks or fads. A Simple idea...burn more calories than you take in...that is often overlooked. Physical activity and a controlled diet.

Thursday September 29th.   Bored today so I went to do some pull-ups, chin-ups and push-ups. No program today...just did 2 sets of as many as I felt I could or wanted to do.  20min walk for warm-up and also as a cool-down.  Total time was about an hour.

Wednesday September 28th   Went on another hike today along same trail.  Felt much better than the previous day and completed the path with a faster time....added some running along the path today.  Same thing....30min walk/warm-up and 30min walk back/cool-down.  Great workout today.

Tuesday September 27th Went for a 2hr hike today up a small mountain. Started with a 30 minute walk/warm-up.  Then, completed the trail in about 1hr:30minutes.  Then, a 30 minute walk back.  Fun and different workout today.  



Friday September 23 1 mile run/warm-up, 2 sets bodyweight exercises: pull-ups, chin-ups, triceps presses and duck and dodge.  1 burnout set of push-ups at end.  Great workout today. Just under an hour workout.  

Thursday September 22 45 minute run

Tuesday September 20 Took a two week break.  Worked out only once in last two weeks.  Today, had a 1:20 mnute workout that included a 15 minute warm-up/walk, 35 minute run, 20 minutes or 2 sets till failure  of body-weight exercises: pull-ups, chin-ups, tricep presses, duck and dodge push-ups.  Then, a 10 minute cool-down/jog back.  Great workout today.  

Wednesday September 7th Bike to lakefront and did bodyweight exercises.  Two sets to failure: hanging ab crunches, parallel pull-ups, chin-ups, tricep presses; 1set of dips and 1 set of push-ups to failure.  Great workout today.  Chilly weather, first day for sweater, but sunny and not humid.

Monday September 5th Run to Lakefront, approximately 4 miles

Wednesday August 31st 1 hour and 20 minute bike ride.  Then, did some hanging ab crunches from the parallel bars, 2 set of dips a couple of chin- ups and 1 set of push-ups ot failure.  Great workout today.  Felt really fast and relaxed on the bike portion.  Increased the length of my ride somewhat.  

Monday August 29th Long run today along with bodyweight exercise routine.  Ran about 5 miles.  Did high parallel bar pull-ups.  Did hanging ab crunches from high parallel bar, 2 sets till failure..keeping elbows flexed enitre time.  Then, walked across bar twice using arms only..with elbows flexed..pulling up slightly single arm, also added some reverse pull-ups to work lats. Next, did two sets of bicep curls till failure.  Then, 1 set of leg lifts till failure n the inclince bench...2 sets of tricep presses and 1 set of push-ups...ending with short or non-fully extended push-ups. Oh!! really felt my arms bulge after this one!!   Overall great workout today.  Had been eating more red-meat...i.e. ground beef and more chocolate chip cookies...plus lots of milk (2 %).   Perfect weather today....upper 70's or low 80's and not too humid. 

Basic rule of thumb is start with larger muscle groups first and then focus on smaller muscle groups / isolation exercises second. For instance, the chest press or bench press utilizes not only the chest but also the stabilizers su ch as triceps , shoulders and abdominals . It would be more efficient to start with the chest press first and triceps press / pull-down second. This is because the triceps have been pre-worked or warm-up during the chest press…therefore less time and eff ort would be needed to achieve overload during the triceps press / pull-down. Also, if smaller muscle groups are worked before larger muscle groups…i.e. arms before chest…the arms will tend to overcompensate for the chest and tire out or reach overload before the chest ever does. This gives the exerciser the illusion that they reached overload when in all actuality they have not. The chest would not be properly stimulated under such an exercise order. Exception: Large chest and small arms.

Saturday August 27th Over 1 hour bike ride today ~ (1:20).  Did bodyweight exercises: pull-ups, chinups, tricep presses, leg lifts and dips.  2 sets of each till failure.  Great workout today!  Weather was nice too....mid 70's and no humidity. Total workout time = 2 hours.

LOST 6LBS Well, weighed myself yesterday and have lost 6 lbs!!  December I was at 162, March I was at 160, August I am at 156!!!! Yahoo, for a 39 year old male! Not only that, I can also fit into my 29" waist jeans again. Had not been able to fit into those for quite a few years. It's true that getting off your butt and moving around more plus a healthier diet works. My goal weight was to loose 5 lbs so I am 1 pound over. 155 would be nice so we'll see, otherwise, I am going to try and maintain this weight. Plus, since I added body-weight strength training to my routine, I feel stronger, have a tighter more defined physique and increased the amount of chin-ups / pull-ups / tricep presses and push-ups I can do. i.e...minimizing muscle loss.

Wednesday August 24 Todays workout basically consisted of a short bike ride.  Maybe about 6 miles...I don't really have a mileage counter.  Was warmer and humid today so just took it easy.  Nice and sunny though.

Monday August 22 Long run today...over 4 miles or about 40 minutes. Completed body weight exercises at the lakefront exerise station.  Six Pull-ups on the parallel bars, 2 sets of Chin-ups, 11/10, 2 sets of tricep presses to failure, 2 sets of bicycle abs on the incline, 30 seconds each set, and 1 set of dips on the low parallel bars to failure.  Great workout today!!! Felt much better today.  I added Matt's all natural chocolate chip cookies and more milk to my diet this week for extra calories.  Also, red leaf lettuce and plain yogurt.  Chicken breast, potatoes and brocolli is the staple dinner. Breakfast is usually a bowl or two of corn flakes, a vitamin and orange juice.  Lunch = pbj, cookies, corn chips with diced tomatoes, about 2 glasses of milk and 7 large spoon fulls of plain yogurt.  Extra snacks usually vary between a bowl of corn flakes, or chocolate chip cookies, or corn chips w/diced tomatoes...chips and cereal are my favorites. Small servings 1-2 times a day.

Thursday August 18th Long bike-ride today.  About 45-55 minutes and over 15 miles. Forgot to set timer today though, but entire workout was an hour.  Took an a different route today which included a few more hills and a longer distance.  Overall felt great today on the bike portion.  However, strength training part am still a little sluggish on.  Managed a warm-up on the parallel bars and 2 sets of chin-ups,10/10.  Added some side pull-ups today....grasping bar vertically like holding a paddle. Did two sets of those.  Found a log on the ground the size of a baseball bat and swung that around for awhile for something different. Finished off with 1 set of triceps to failure presses and 1 set of dips on the low bars. Also, 10 push-ups.   Exercise  shout out  of the day goes to D's Muscle Madness! Bicycle abs:  And, check out his blog for more info: http://downeyworksout.blogspot.com/

Tuesday August 16th Long run today, approximately 4.5 miles. Felt a little sluggish today, walked a lot, but overall happy with my performance. Goal this week is to extend my run to over 5 miles and/or 45 minutes of run time.  Current time around 30 minutes. 

Thursday August 11th First day with new routine.  A 40 minute bike ride today.  Did bodyweight exercises at the end of ride. Parallel bar pull-ups as warmup, 6 reverse/extension swings on high-bar (pull-up), 2 sets of chin-ups, 10/10, 2 sets tricep presses to failure 12/16 and 2 sets of leg lifts to failure.  Plus, 25 push-ups at the end. Also tried some new ab exercises today...focused on learning the technique and form though.  Great workout today...mid 70's and not humid.

Tuesday August 9th Splitting my routine starting this week.  Dividing my strength training and running into two seperate days.  I am also adding more bike riding to and from my strength training sessions and then eventually extending the two of those combined.  Did a long run for the first workout this week...approximately 4.5 miles or so.  Next workout will be bike riding combined with my usual strength training. Seemed to be getting bored with the other routine and a sign that it's time to change it.

Saturday August 6 Run and bodyweight exercises.  Not a great day for a workout. Completed it though. Video below for strap chin-ups that I saw on Scott Hermans site.  Looks pretty cool to me and on my list of activities to try next. I don't have straps though or a gym membership so will have to be resourceful. 

Wednesday August 3rd 4 mile run and bodyweight exercises.  Warm up with a few pull-ups on parallel bars. Was able to pull-up and get arms onto top of parallel bars today.  Also, completed 6 reverse pull-ups over top of bar to arm extension.  Not really feeling it today though.  Just managed to complete 2 sets of bicep chin-ups.  Did same amount, 8/9 , but stopped and restarted during the first set...completed second set all 9 at once. Then, did 2 sets of triceps presses on a higher bar, (thigh height).  This felt much better as my shoulder has been sore from the lower shin height bar.  After this completed some incline leg lifts and added a twist.  I'm kind of bored with these leg lifts already and need to search for some new ab exercises.  Not a very good workout...but overall satisfied that I got it done.  Had better workouts the days when I was including more red meat...the past few days have been eating only chicken.  Maybe also need to go earlier.  Total time 1hr 30 minutes

Monday August 1 4 mile run and bodyweight exercises. Completed 3 reverse pull-ups to arm extensions, 2 sets of bicep curls for a total of 18...8/9, 2 sets of incline leg lifts, 2 sets of tricep presses and 1 set of push-ups.  Had a great workout abdominal wise...was really able to focus on thinking /  feeling my abs today. Thought: need to split routine and do strength on it's own day and cardio on it's own day.  Thinking that I could increase my running distance and then add a day of strength training for a total of 4 workout days per week.  Or, 2 days running / cardio and 1 day of strength training...ride bike to outdoor workout station. I'd like to increase my running distance to 5 or 6 miles.

Wednesday July 27 Completed 4 mile run; my longer run today.  Did a few pull-ups on the overhead parallel bars for a warm - up...then stretched upper-body.  Then tried the pull-up to arm extension again...did two of those this time...kind of choppy but got two done.  After doing this my arms felt really good / strong and was able to increase my chin-ups. Did 2 sets of 9 chin-ups for a total of 18...each set was to complete failure. Previous was between 12 -15.  Then, completed 2 sets of triceps presses to failure 16/14, a few incline leg lifts (not really feeling abs today) and finished off with low parallel bar dips and a hand walk across and back again. (using hands only and feet off ground)  I tried another new exercise that I saw on Marcus Bondi's Youtube page.  I'll post below but was only able to support myself up with my knees bent.  This takes a lot of abdominal / core and upper body strength; kudos to this guy.  I'll have to keep working on it...my goal to compl

Monday July 25 Ran to the lakefront ~4 miles. Did bodyweight routine.  Tried some different pull-up exercises today. Tried to pull-myself up, under and then over the top of pull-up bar.  I basically did a pull-up but on the pull-up phase I did a pike position.  Then, I kicked my legs forward & up over the pull-up bar until the bar was at my waist.  Finally, I swung myself around on top of the bar and extended my arms.  Took a few tries but I finally got it. Check it out in link below.  New goal : to pull-up and extend arms above the bar...i.e...pull-up until the bar is waist-height.  So far, can do just shoulder-height.  Still have some work to do.  Followed this with 2 sets of chin-ups to failure, 2 sets of triceps to failure, incline leg lifts to failure, and some jumps onto a park bench for fun.  Pretty good workout...a later one and feeling kinda sluggish and not really wanting to workout today. Biceps feel pumped and more toned. Total workout time = 1hr:24min. Here's a

Saturday July 23   1 hour Bike ride (~11.5 miles) plus 15 minutes of upper-body strength exercise. Tried something called "duck and dodge" near the end of my bike ride.  I saw this on Scott Herman's YouTube page. (check out below) This exercise looks easier than it is. Wow! Also added about 20 step - ups onto park bench and 30 regular push-ups, 2 sets of 15 each, at the end of my routine.  Overall, a great workout.  Temperature about mid 80's and lower humidity. Here's the link to check the "duck and dodge."

Wednesday July 20 Ran to lakefront (long run), did bodyweight routine. Pull-ups up/over high bar, 2 sets of chin-ups 8/7, 2 sets of triceps press 16/16, 2 sets of push-ups 20/10,  and ran back.  87 degrees heat / humid and brought water-bottle; refilled twice. Felt great, somewhat harder to breath with the humidity but managed to complete workout. Total time 1 hour and 28 minutes, 1:28.06.

Monday July 18 Ran to Lakefront and did bodyweight exercises on the outdoor equipment stations. Temp was 90 degrees and humid. Focus is on building bicep strength so started with 2 sets of 7 chin-ups, pull-ups and leg raises. Then, did only 20 push-ups....2-sets of 10. Felt good today....kind of sluggish with the humidity but managed. No water anywhere to drink??!! Have to remember my water bottle next time. Overall a pleasing workout under weather conditions.

JANUARY 2011 No data recorded. Started around week two with fitness walking and light jogging. Monday February 7 th Final day of smoking Thought: Cutting out/replacing gluten items in diet. ** Exercise: 47 minutes (out-doors) in 29 degree temp. Fit walk-17 minutes/light jog-30 minutes. Books/Info Found:  Nutritional needs in cold and in high-altitude environments: 1996 Wednesday February 9 th   3 rd  day not smoking.  Thought: brrr. Chilly; Knee aching….not tight today. Exercise: 41 minutes (outdoors) in 8 degree temp. Fit walk-11 minutes/light jog-30 minutes Saturday February 12 th  ( note the lacking reference to not smoking) Exercise: 47 minutes (outdoors) in 37 degree temp. Fit walk-10 minutes/light jog-37 minutes Knee ach. 25 push-ups and 10 alternating one arm push-ups. Sit-ups/crunches. Monday February 14 th   Exercise: 49 minutes (outdoors) in 40 degree temp. Fit walk-12 minutes/light jog-37 minutes about  4 miles.  Plyometrics: skipping/high knee forward and backward at end. K