Universal Fitness

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; kud...

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...

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/h...