punkie's fitness journal

punkie · 11-Feb-06, 09:30 AM

Hey everyone,

Some of you may know me as midgetcop's girlfriend. We've started going back to the gym, and she suggested starting a journal.

I'm not going to bother going all the way back to November (we were going to the gym rather sporadically anyway), so I'll just post my more recent workouts:

February 4, 2006

Pecs/Tricep Day

DB Bench Press

15, 15, 17.5 lbs (per arm)
3 sets
10, 10, 9

Incline DB Bench Press

12.5, 12.5, 15 lbs (per arm)
3 sets
10, 10, 8

Cable Flys

10, 10, 15 lbs (per arm)
3 sets
10, 10, 8

Tricep Extensions

15, 15, 17.5 lbs
3 sets
10, 10, 10 (woohoo!)

Cable Pushdown

10, 10, 15 lbs
3 sets
10, 10, 10

Wrist Curl (oh, the PAIN!)

20, 20, 30 lbs (BB)
3 sets
10, 10, 8

February 10, 2006

Shoulder/Back Day

DB Shoulder Press

10, 10, 12.5 lbs (per arm)
3 sets
10, 8, 8

Upright Row

30 lbs
3 sets
8, 8, 8

Dumbell Lateral Raise

10, 10, 8 lbs (yeah, I hate this one) [per arm]
3 sets
6, 6, 9

Dumbell Row

15, 15, 17.5 lbs (per arm)
3 sets/per arm
10, 9, 10

Row Machine

45, 55, 60 lbs
3 sets
10, 10, 8 (woohoo!)

Wrist Curl (oh, the PAIN!) (BB)

30 lbs
3 sets
10, 10, 10

(My forearms are getting bigger/stronger than midget's...BUAHAHAHAHAHAHAHA!!!)

punkie · 01-Mar-06, 08:06 AM

February 11, 2006

Biceps/Leg Day

Lunges

5 lbs (per arm)
3 sets (per leg)
10, 12, 12

Barbell Bicep Curl

(I switched to dumbells to ease my way into lifting a 40 lb barbell)

17.5 lbs (per arm)
3 sets (per arm) + extra set for my crappy, puny left arm!
8, 6, 7, 4

(That sucked!)

Dumbell Curl

10 lbs (per arm)
3 sets
10, 7, 6

(That sucked too...I think I was too wiped from the previous exercise)

February 19th, 2006

Pecs/Triceps Day

DB Bench Press

17.5 lbs (per arm)
3 sets
9, 9, 7

Incline DB Bench Press

15 lbs, 15, 17.5 lbs (per arm)
3 sets
10, 10, 7

Cable Flys

15 lbs (per arm)
3 sets
9, 8, 8

Tricep Extensions

17.5 lbs
3 sets
10, 10, 10 (woohoo!)

Cable Pushdown

15 lbs
3 sets
10, 10, 10

Wrist Curl (oh, the PAIN!) (BB)

30 lbs
3 sets
10, 8, 8

February 24th, 2006

Shoulders/Back Day

DB Shoulder Press

12.5, 12.5, 15, 15 lbs (per arm)
3 sets
10, 10, 6, 3

Upright Row (BB)

30 lbs
3 sets
10, 9, 9

DB Side Raises

8, 8, 10 lbs (per arm)
3 sets
10, 10, 7

Dumbell Row (this really sucked...my left arm was just totally USELESS!)

17.5 lbs (per arm)
3 sets
Right arm = 10, 10, 10
Left arm = 4, 1, 3 (?!?!?!)

(From now on, I'm going to switch to the lever for this one)

Row Machine

55, 60, 65 lbs
3 sets
10, 9, 6

February 26th, 2006

Biceps/Leg Day

Lunges

5 lbs (per arm)
3 sets (per leg)
14, 12, 12 (WOOHOO!)

Barbell Bicep Curl

(still on dumbells...I tried lifting the 40 lb barbell...wasn't happening!)

17.5 lbs (per arm)
3 sets (per arm)
11, 9, 6

Dumbell Curl

10 lbs (per arm)
3 sets
10, 8, 8

**midgetcop** · 01-Mar-06, 09:33 PM

Looking good, babe!

Soon you shall be stronger than me. And then I shall be shamed.

:

punkie · 02-Mar-06, 11:13 AM

Quote:

Originally Posted by midgetcop

Looking good, babe!

Soon you shall be stronger than me. And then I shall be shamed.

:

Yes, yesssssssssss! BUAHAHAHAHA!

punkie · 02-Mar-06, 11:20 AM

I had a BITCHIN' workout today. But I just about DIED when I was done! And I ran two laps around the track without stopping, and by taking advice Weston gave me: land as softly as you can on your feet, and breathe in and out through your MOUTH. It worked too! But when I was done, I was wheezing (damn asthma), was completely exhausted, and was breathing hard. People were giving me looks, lol. But I'm really proud of myself for really pushing myself today

:

March 2, 2006

Pecs/Triceps Day

DB Bench Press

17.5 lbs (per arm)
3 sets
14, 12, 10 (WOOHOO!)

Incline DB Bench Press

17.5 lbs (per arm)
3 sets
8, 7, 7

Cable Flys

15 lbs (per arm)
3 sets
14, 12, 9 (WOOHOO!)

Tricep Extensions

17.5, 17.5, 20 lbs
3 sets
12, 10, 8 (WOOHOO!)

Cable Pushdown

15, 20, 20 lbs
3 sets
14, 12, 12 (WOOHOO!)

Cardio:

Did two laps around the track. Although I was exhausted, I'm really happy that I was able to do this!

sunmedicFL · 02-Mar-06, 11:55 AM

Quote:

Originally Posted by punkie

But I'm really proud of myself for really pushing myself today

Did two laps around the track. Although I was exhausted, I'm really happy that I was able to do this!

You should be proud, you are working hard a something difficult, and meeting success!!

Keep it up!!!

**maverick** · 02-Mar-06, 12:29 PM

Cardio and asthma are a tough mix. Congrats on getting some great work in, but be careful. Make sure you have your asthma emergency medication close just in case.

punkie · 02-Mar-06, 02:56 PM

Quote:

Originally Posted by sunmedicFL

You should be proud, you are working hard a something difficult, and meeting success!!

Keep it up!!!

Thank you!

**cursor** · 02-Mar-06, 03:00 PM

Great dedication!

Here's a recent story about dedication to sport and asthma sacrifice:

Cordero makes sacrifice for Team USA
02/24/2006 12:34 PM ET
MLBPLAYERS.com

Chad Cordero, who has used an inhaler for his asthma since the age of 5, has gone without his medication for the past two months to ensure he doesn't run afoul of drug-testing regulations in the World Baseball Classic.
The Albuterol he uses in the inhaler is a banned substance under Classic rules, so he just stopped using it. Now, he's been struggling through his workouts.

"It's been tough. There's been times when I had to take it, but I haven't able to," Cordero told the Washington Times. "So that's why I've decided to take it easy. That's why when I'm running, I always finish last. I have to walk a little because I have to pace myself so much because I can't take it."

Nonetheless, Cordero is anxious to report to U.S. team camp in Scottsdale, Ariz., next Thursday.

"This is a huge deal to be able to play for your country," Cordero said. "That's why I've sacrificed taking the medicine that I need because being able to play for the USA is something you may never have a chance to do again."

full story

punkie · 02-Mar-06, 03:03 PM

Quote:

Originally Posted by maverick

Cardio and asthma are a tough mix. Congrats on getting some great work in, but be careful. Make sure you have your asthma emergency medication close just in case.

Hey maverick

I have a very mild case of asthma. It's mostly a cough I have during the colder months that can flare up when I run. I'm off puffers, because I don't want to keep using them for health reasons. I've been taking a natural syrup twice a day for about two months now, and it's working nicely. From doing some reading and research, asthma can be treated and cured. Apparently, asthma is an inflammation. My main goal is to get rid of it completely.

punkie · 04-Mar-06, 02:12 PM

March 4, 2006

Shoulders/Back Day

DB Shoulder Press

15 lbs (per arm)
3 sets
10, 9, 9

Upright Row (BB)

35 lbs
3 sets
10, 9, 9

Lever Row

0, 0, 5 lbs
3 sets
12, 10, 8

Row Machine

60, 65, 70 lbs
3 sets
10, 8, 6

Back Extension Machine

30, 50 , 70 lbs
3 sets
12, 10, 10

I got rid of my DB side raises, because I felt like they were kind of useless, and midgetcop suggested that since I'm doing upright rows it's working that muscle anyway. Also, I tried doing deadlifts, and midget did show me several times on how to get the form right, but I just couldn't get it. So I got on the back extension machine instead. I need to workout my lower back so I can start on doing normal pushups. (I've been doing 'girly' type pushups for a few months now, but I have to move on to the real thing).

And the BEST part of today's workout: midget and I ran around the track today, and I was able to do 2.5 laps! (BTW, 8 laps around this track = 1 mile). AND I sprinted the last few meters. WOO!!!!! I CAN DO IT! And I didn't start coughing like a b!tch or anything! I wheezed a tiny bit, but I wasn't coughing all the way home like last time. I'm going to beat my asthma, dammit!

**cursor** · 04-Mar-06, 02:19 PM

Sounds like you're really determined! Excellent!

:

punkie · 05-Mar-06, 12:27 PM

March 5, 2006

Bicep/Leg Day

Lunges

8 lbs (per arm)
3 sets
10, 12, 12 (kinda screwed up at the end of my last set)

BB Bicep Curl

35 lbs
3 sets
9, 6, 5

DB Curl

10, 12.5, 12.5 lbs
3 sets
10, 6, 6

I don't feel like I had a good workout at all today. But I came home and bitched to midgetcop about it, and she encouraged me and said I did fine.

I also ran around the track again today. I did two laps, then stopped (I was getting pretty wiped), walked half a lap, and then ran another full lap. So in total I did three laps. WOO!!!

punkie · 12-Mar-06, 05:23 PM

March 11, 2006

Pecs/Triceps Day

BB Bench Press (I switched to barbell because I prefer it)

40 lbs
3 sets
9, 8, 8

Incline DB Bench Press

17.5 lbs (per arm)
3 sets
10, 9, 9

Cable Flys

15, 20, 20 (per arm)
3 sets
12, 6, 7

Tricep Extensions

20, 20, 22.5 lbs
3 sets
10, 10, 6

Cable Pushdown

20, 20, 25 lbs
3 sets
12, 12, 10

Wrist Curls

30 lbs
3 sets
10, 10, 10

Cardio:

Ran THREE laps around the track with midgetcop, without stopping! RAWK! We sprinted the last few meters too! Then I walked one lap, and and ran one more lap, and sprinted again at the end. That's 4 laps total! I'm really happy that I'm making progress

All in all, a good workout. Although I always get frustrated when I increase the weight I'm doing, and then can only pump out a few reps :P But midget tells me to shut up because it's still good progress. And I've increased weight in pretty much everything, especially triceps.

punkie · 08-Dec-09, 10:59 AM

Alright, so as we can plainly see, I have not updated this darned journal in a WHILE. However, I've been back at the gym with midgetcop since November 23rd. I won't post what I've done since then, I'm too lazy :P But I will post what I did today.

Before I go on, I will say that I'm no longer doing chest/leg/back days. Eff that. Midgetcop has me doing full body/compound movements. This makes me happy, as I get my whole body done in about 30 - 40 minutes. And I'm POOPED at the end. This is also good!

Tuesday December 8th, 2009

Warmup: Running for 3.5 minutes at 5.2 on the treadmill; my cardio sucks, but I'm getting better at it!

Bench Press

Barbell: 40 lbs
3 sets
Reps: 8, 7, 7

Upright Rows

DB: 20lbs each
3 sets
Reps: 6, 6, 7

Squats

45lbs BB
3 sets
Reps: 10, 10, 10 (OMG DIE)

Row Machine

50 lbs, 55lbs
3 sets
Reps: 8 @ 50lbs, 7 @ 55lbs, 7 @ 55lbs

Deadlifts

60lbs (JESUS LORD!)
3 sets
Reps: 10, 8, 8

Grip Test

Holding two 10lb plates.

Right Hand: 60 seconds
Left Hand: 60 seconds

I stretch out my sciatica before and after workouts; I can thank my former chiropractor for that

But I have to stretch it out before and after, otherwise it's HELL during DEADLIFTS specifically. My first day back at the gym, my sciatica was KILLING ME, but since then it's been so much better. My guess is the squats are building up muscle in that area and supporting it. This makes me super happy