Matt Moran's Training Log

[mattmoran]

Workout A

5 minutes warm up on the treadmill.

Front Squats, 5x5, 55 lbs

Bench, 5x5, 50 lbs
This is a joke. I know I'm supposed to follow the program and progress, but this feels like a waste of time. My "rest" between sets consists of putting the bar back on the rack and picking it up again. I bet I could do 5x5 with 135, but it will be 4 months before I get up to that weight with this program. Oh well, I guess this is a sign of how unbalanced my previous workout programs have been.

Inverted Row, Heels on floor, 12, 9, 6.

Dips, 11, 10, 7. Much more satisfying than pushups.

Reverse Crunch, 3x12, hands behind head - easy. I tried a Dragon Flag. I'm not sure if I'm missing technique or strength. (Probably both.) Seems like there should be something in between. Should I use a medicine ball or ankle weights for the reverse crunches? I don't think I have the equipment to do them on an incline. I guess I could try reverse crunches from a dip position. (Wouldn't they be knee lifts at that point?) Plus I might be fatiguing my arms more than my abs. I'll try that next time.

15 minutes of stretching.

[mattmoran]

Walked 3.8 miles, 63 minutes.
Stretched for 15 minutes.

[americanadian]

Walked 3.8 miles, 63 minutes.
Stretched for 15 minutes.

Did you carry a purse?


Kidding. Good to keep the blood flowing. Keep it up. And walking will keep you out of the chiropractor's office.

[mattmoran]

Did you carry a purse?

I left the purse at home cause it doesn't match my walking shoes.

[mattmoran]

Missed my treadmill time. That's the problem with exercising while on duty; people call 911 and I miss my workout. Oh well. I can honestly say it wasn't from a lack of will on my part, so I don't feel too bad about it.

[mattmoran]

Workout B today.

Warm up: 5 minutes on the treadmill at 6 mph.

Squat: 5x5 @ 60 lbs.
Overhead Press: 5x5 @ 50 lbs.
Deadlift: 1x5 @ 105 lbs.
Chin-ups: 7, 5 & 4
Prone Bridges: 30 sec with both feet on the ground, 30 sec with 1 foot on the ground, 30 sec with the other foot on the ground.

15 minutes of stretching.

[americanadian]

Coming along nicely. How long before you think it will get heavy? You're a fireman so you must be in some sort of shape.

[mattmoran]

Coming along nicely. How long before you think it will get heavy?

Thank you. I'm not sure when it will get heavy. I'm now more comfortable with my front squat form. I suspect it will get hard to power clean the weight into position before it actually gets hard on my legs. I've started lobbying to replace the smith machine with a power rack, but the reaction has not been entirely positive. I may have to find a local gym instead.

I think overhead press will get heavy sometime in May, when I get close to 100 pounds. That's just a guess though. Overhead press (with a barbell) is a new exercise for me so it's hard to judge.

I'm still struggling with the technique for deadlifts. I suspect when I finally "get" deadlifts they will be easier than they are now.

Bench press will get heavy sometime in June or July. That's an exercise I've actually done before, although I've never been a monster at it.

The body weight exercises are hard now. I'm hoping to get to 15 dips in the next couple of weeks and 15 pullups in a month or so, then I will switch to 3x5 & add weight. For inverted rows, I was planning to get to 15 reps then elevate my feet and get to 15 reps again. Then I'll start adding weight.

You're a fireman so you must be in some sort of shape.

A common misconception.

[americanadian]

You're a fireman so you must be in some sort of shape.

A common misconception.

Yeah, I know. I was a Marine and knew plenty of fat Marines. I have a bunch of cop and fireman buddies who ARE in shape but I know plenty who are not too. But, given the laziness of the general population, service members (including cops and firemen) are in better shape than the norm.

[americanadian]

Side note: in the latest Guns 'n Hoses boxing match (cops versus firemen) last week, the firemen cleaned up, winning something like 11 of 17 fights. I stopped counting after the first four went to the firemen. It was an awesome way to spend a Saturday night.

[mattmoran]

Short walk today, only 2 miles (about 30 to 35 minutes).
15 minutes of stretching.

[mattmoran]

30 mintues on the treadmill.
Feeling very drained. I didn't really sleep enough last night I think.
10 minutes of stretching.

A crappy workout is better than no workout. And tomorrow will be better.

[mattmoran]

Happy Pi Day!

Workout A today.

Warm up, 5 minutes on the tread mill.
Front Squats, 5x5, 65 lbs.
Bench, 5x5, 55 lbs.
Inverted Row, Heels on Floor, 14, 10, 7
Dips, 12, 10, 7
Hanging Leg Hip Raises (http://www.exrx.net/WeightExercises/RectusAbdominis/WtHangingLegHipRaise.html), 12, 12, 11.
I like these much better than the reverse crunches. Much more challenging. I couldn't finish the last set. I'm not sure if my abs or my shoulders were the limitation. Doesn't matter I guess - at least I feel like I can improve.

20 minutes of stretching.

[mattmoran]

Walked 3.7 miles, 52 minutes.
10 minutes of stretching.

[mattmoran]

Went jogging outside! Whoo Hoo! Hooray for nice weather.
Did the 3.6 mile loop in 34 minutes. Jog a mile then walk for about 90 seconds, repeat. Then walked for about 10 minutes to cool down.
15 minutes of stretching.