Neophilic Workout Log

[J_o_h_n]

13 NOV 2023 (MON)
5 Min warmup: Full Body Strength Warm Up ROBIN ARZÓN (Thu 12/30/21 @ 9:00 AM)
Darebee exercise of the day (13 NOV 2023)


Darebee: Falcon


5 MIN: Yoga Basics: Extended Side Angle DENIS MORTON (Wed 10/25/23 @ 9:00 AM)

 

[J_o_h_n]

21 NOV 2023 (TUE) - workout with trainer


RDLs: 2x30#
Swings: 20Kg
med ball: 15#


23 Nov 2023 (THU)
Warm up
30 min row

 

[J_o_h_n]

25 NOV 2023 (SAT)
1 mile treadmill walk (fast)

Peloton: 10 min Warm Up MATT WILPERS (Thu 3/4/21)
Peloton: 20 min HIIT Cardio ADRIAN WILLIAMS (Sat 11/25/23)
Peloton: 10 min Full Body Stretch BEN ALLDIS (Thu 11/23/23)

 

[J_o_h_n]

26 NOV 2023 (SUN)

Treadmill 1 mile run + 0.3 mile

Peloton: 20 min Classic Rock Row MATT WILPERS (Sat 11/25/23)

Overall

 

[J_o_h_n]

30 NOV 2023 (THU) - workout with trainer
2x
Squats with resistance band around knees - 15
Lateral steps with resistance band around ankles - 10/side
C-walks with resistance band around ankles - 10 forward / 10 back

4x
Dumbbell RDL - 2x25#, 15
Sumo squat - 16kg KB, 15
dumbbell pull over with leg raise - 1x20#, 10

4x
Single leg RDL to reverse lunge - 2x20#, 8/side
TRX ab rollout - 10
Reverse lung to high knee up - 2x20#, 10/side

3x
Weighted hip bridge/thrust - 2x25#, 12
Frogger burpbee - 8


03 - 15 December - business trip in Europe. I brought gear to workout, but didn't. Shared too many delicious beers in the evenings with my co-workers which was great fun. I did go on an unexpected indoor skiing trip on 09 December. One of my coworkers invited me. I haven't been skiing in a long time, it took a while (and a few falls) to get used to it again.

SnowWorld Zoetermeer | SnowWorld Zoetermeer

SnowWorld Zoetermeer offers everything for a skiing day trip in the Netherlands with the steepest indoor slope in Europe, atmospheric restaurants and outdoor facilities.

www.snowworld.com

 

[J_o_h_n]

16 DEC 2023 (SAT)

	Warm up	December Fit Day 2	December Fit Day 3	December Fit Day 4
	10 Min Strength (Peloton - Adrian Williams - 05/04/2022)		20 squats +	40 squats +	2 x 40 squats
Ornament Squat count	20	20+100	20+100+100	20+100+100+200	20+100+100+200+80	500

cool down/stretch

 

[Mamatigerj]

Happy Ornament Day!

 

[Fremen]

Congrats

 

[TopNotch]

Congrats on your controller!

 

[J_o_h_n]

Thank you @Mamatigerj , @Fremen , @TopNotch

17 DEC 2023 (SUN)

Warm up	workout

 

[J_o_h_n]

18 DEC 2023 (MON)

+ 10 snowballs dodged. 22 sent!!!

SNOWFIGHT 2023

Rules 1. We all start with two snowballs :snowball::snowball: each. 2. Tag someone using the @ and their name and throw a snowball or two at them! 3. Each snowball can be dodged by doing one jumping jack. 4. Each snowball you dodge gives you two snowballs in return. 5. You have 24 hours to...

www.community.darebee.com

 

[J_o_h_n]

21 DEC 2023 (THU) - workout with trainer: 12 days of Fitmas
1. Dumbbell squat: 2 x 25#
2. Jumping jacks
3. Leg lifts
4. squat to overhead press: 2 x 20#
5. Bent over dumbbell row: 2 x 25#
6. Lateral lunges: 2 x 20# (6/side)
7. Forward lunges: 2 x 20# (7/side)
8. Reverse lunges: 2 x 20# (8/side)
9. Skater jumps (9/side)
10. Squat jump
11. Double deadbug
12. Banded pull aparts

(1), (2, 1), (3, 2, 1)...(12, 11, 10, 9, 8, 7, 6. 5, 4, 3, 2, 1)





23 DEC 2023 (SAT)

1.5 mile Fall Out Boy run

 

[J_o_h_n]

24 DEC 2023 (SUN)

warm up

 

[J_o_h_n]

26 DEC 2023 (TUE)

Warm up: Peloton 5 min full body strength (Robin Arzon)

Total workout

 

[J_o_h_n]

28 DEC 2023 (THU) - workout with trainer

	Set 1	Set 2	Set 3
KB suitcase march (26 Kg)	20 sec/side	40 sec/side	30 sec/side
Isometric split squat with Tidal tank chop (25#)	30 sec/side	40 sec/side	20 sec/side
TRX single arm row w/rotation	30 sec/side	15 sec/side	x
1,2, 3 step Heisman hold	25 sec	10 sec	x
side plank hip drop	40 sec/side	10 sec/side	x
Weight hold dead bug (2 x 25# above head, legs only movement)	20 sec	40 sec	30 sec
Side plank with single arm resistance band row	30 sec/side	40 sec/side	20 sec/side
TRX single arm row w/rotation	30 sec/side	15 sec/side	x
1,2, 3 step Heisman hold	25 sec	10 sec	x
Hip drop	40 sec/side	10 sec/side	x

 

[J_o_h_n]

29 DEC 2023 (FRI)
Warmup - Peloton 10 min full body strength





~ 1 mile walk run (treadmill)



Post-workout

• 4-way ankle work with resistance band: 2 sets, 20 reps
  • Pull
  • Push
  • Left to right
  • Right to left
• Calf and soleus stretches: 25 sec hold

overall workout

 

[J_o_h_n]

30 DEC 2023 (SAT)

Warm up - Peloton 10 min full body strength w/u

Turkish getups with Tidal tank: 1 set: (2) full motion getups 2 sets: Then broke it to partials (5) prone to weight shift (5) side bend to ½ kneel (5) kneel to stand

New toy from Christmas - Tidal Tank Sphere

The water sloshing adds a lot of instability to the getups.

Post workout stretching

 

[J_o_h_n]

got behind on the log...no graphics for these.

02 JAN 2024 (TUE)
10 min warm up
45 min treadmill bootcamp
cooldown/stretch


03 JAN 2024 (WED)
20 min yoga flow


04 JAN 2024 (THU) - workout with trainer
X1:
Banded SL Bridge: X10/side
½ Kneeling Hip Flexor stretch: X30 sec/side
Walkout to Superman back to feet and stand: X5

X3:
Sumo RDL: X8
Half Kneeling rotational lift: X8/side
SA RDL: X8/side

X3:
SL RDL: X8/side
Power Swings: X10
Elevated SL Bridge: X15 seconds/side

X2:
Suitcase March: 20 sec/side
Pullover Crunch:X10
Goblet Curtsy Lunge: X8/side


07 JAN 2024 (SUN)
10 min warmup
30 min HIIT treadmill bootcamp
cooldown/stretch


08 JAN 2024 (MON)
5 min warmup
30 min endurance row


09 JAN 2024 (TUE)
5 min warmup
30 min row bootcamp

 

[J_o_h_n]

11 JAN 2024 (THU) - workout with trainer
4x
Dumbbell chest press (2x 35#): 75 / 55 / 45 / 25 sec
Burpees: 20 / 25 / 30 / 35 sec

4x
Neutral grip deadlift (2 x 40#): 85 / 65 / 45 / 25 sec
Box jump: 20 / 25 / 30 / 35 sec

2x
Barbell hip thrust/bridge (2x 25#): 30 / 30 sec
shoulders elevated glute bridge (body weight): 30 / 30 sec
single leg shoulders elevated glute bridge: 20 / 20 sec


13 JAN 2024 (SAT) - boot camp
10 Min full body warm up

treadmill
7 min jog, run
3 min run, sprint

Single arm dumbbell row (30#)
Single are curls (20#)
pushups

treadmill
5 min run, sprints

DB split squat (2x 30#)
split squat jump (bw)
goblet squats (I did bw)

treadmill
5 min run, sprints

Hollow rocks
forearm plank hold

treadmill
5 min run, sprints

Cooldown, stretch

 

[J_o_h_n]

14 JAN 2024 (SUN)
Peloton: 30 min Grounded Yoga Flow (DENIS MORTON) - Fri 4/7/23 @ 11:00 AM
I am really glad I started doing more of these. Denis is a really good instructor - even as a virtual class, he gives a lot of good cues and alternatives.
I started off tight, not doing the moves very well, but it got better by the end.


15 JAN 2024 (MON)
warmup - 6 mins - chest, shoulders, quads, hams, some walkout/planks with rotation

Link + band assisted pullups: 8, 6, 6, 7

Filled to about 25#

I had been looking for a good workout to extensively use my tidal tank...and I found it! Though, I used a regular med ball for the climbers and push-ups. The water sloshing around adds a lot of dynamics to these exercises. The hardest was the side-to-side chops.


Finished off this workout with a ~ 1 mile treadmill "hike".

Full workout



Hike portion (min :50 to :68 above)

 

[J_o_h_n]

18 JAN 2024 (THU) - workout with trainer -- theme: 1 1/2's
1x
1.5 single leg bridge: 10/side
1.5 banded clam shells: 10/side
thoracic rotations (hands/knees) - elbow to elbow, then elbow to ceiling: 5/side
90-90 windshield wiper to lift

3x
1.5 squats with dumbbells - 2x35#: 10
1.5 squats (no weight) to jump: 5
1.5 push ups: 10

3x
1.5 Bulgarian split squat (rear foot elevated) - 2x20#: 10/side
1.5 Bulgarian split squat (rear foot elevated), no weight with jump: 5/side
lateral plank walk: 10/side

3x
1.5 sumo squat - 2x20#: 10
1.5 sumo squat, no weight with jump: 5
1.5 superman: 10


20 JAN 2024 (SAT)
10 min warmup

3x, 2 min rest between
Dumbbell getups - 20#: 4, 3, 3

4x
RDLs on Teracore - 2x20# (set 1, 2, 3), then 2x25# (set 4)
Tidal tank kneeling chops (knee on teracore): 10/side
TRX rows: 10



Cool down & stretch (8 mins)

 

[J_o_h_n]

21 JAN 2024 (SUN)
Athletic step workout - Les Mills Bodystep #130, 30 min

 

[J_o_h_n]

23 JAN 2023 (TUE)


+ band assisted pullups: 6, 6, 6, 6
side-to-side chops: done with 10# slam ball vs 25# slam ball in rounds 1-4.
pushups were on my knees today rounds 2, 3, 4

I really liked doing this workout last time (and still do), but today it seemed way harder. I had to back off weight and/or reps to finish it. Looking forward to my next rematch with this one in a week or so.


25 JAN 2024 (THU) - workout with trainer --- theme "negatives"
Neg: 3 sec
hold: 1 sec
return: < 1 sec

3x
KB Goblet squat - 24 KG: 8 reps
TRX row: 8 reps
Pushups: 8 reps

3x
DB RDL - 2x50#: 8 reps
bent over reverse fly - 2x10: 8
leg raises with yoga block between thighs: 8

3x
DB lateral lunge - 2x20#: 8
Bent over row (neutral grip) - 2x20#: 8
TRX chest press: 8


27 JAN 2024 (SAT)
5 min warm up

4x
Step up w/knee raise and arm curl - 2x20#: 8/leg
Band assisted pull ups: 8
DB Squat to overhead press - 2x20#: 10
Push ups: 10

Peloton - 10 min Core Strength (LOGAN ALDRIDGE) [Tue 1/9/24 @ 5:30 PM]

cooldown/stretch

 

[J_o_h_n]

03 FEB 2024 (SAT) - Trainer’s weekly workout

4 MIN warmup

4x
Offset goblet squat - 16kg: 8/side
Leg lifts with arm bar kettle bell - 16kg: 8/side

KB deadlift with hand release, neutral grip	85 sec 2x 16 kg	75 sec 2x 16 kg	65 sec 2x 24 kg	45 sec 2x 24 kg
Ski jumps	20 sec	25 sec	30 sec	35 sec

4x
KG sumo squat - 24kg, 28kg, 28kg, 28kg: 16
Terra-core foot elevated glute bridges: 16

3x: 30 sec work / 15 sec rest
Skater jumps
Broad jumps


Cooldown/stretch

 

[Fremen]

Happy Birthday

 

[graoumia]

 

[J_o_h_n]

Thank you @Fremen and @graoumia!

My workout log is terribly out of date. I will write about it soon. The short version is I was having shoulder problems, went to physical therapy for 3 months with only small improvement, got an MRI and found two tendons torn. Surgery in June and rehab on-going. My workouts have been pretty boring for a while. Hope that can change soon.

 

[neilarey]

Happy Birthday

 

[MadamMeow]

Hope you are having a happy birthday!

 

[J_o_h_n]

30 DEC 2024
ext/int rotation w/ TRX blue band: 3 x 20 reps (each side)
Downward chop w/ TRX blue band: 3 x 10 reps
Upward chop w/ TRX blue band: 3 x 20 reps
dumbell front, 45 degree, and lateral raises: 5# 3 x 10 reps each direction
TRX blue band lat pulldown: 3 x 10 reps
TRX single arm squat to rotational shoulder press: 3 x 10 reps each side

Tidal tank pendulum swings (left / right) 3 x 15
Jumping jacks 20 between side switching sides

Tom Merrick 12 Minute Hip Mobility Routine

 

[J_o_h_n]

01 JAN 2025 - Happy New Year Bee's!!

Warm up
50 Jumping Jacks (daily challenge): https://darebee.com/daily/january-1-2025.html
Arms & Shoulders stretching: https://darebee.com/workouts/arms-and-shoulders-stretch-workout.html

standing interior/exterior shoulder rotation (arms in goal post); TRX blue bands: 3 x 10 reps/each direction
Tidal tank & dumbell routine 3x

• Tidal tank: squat to overhead press: 10-15 reps
• Tidal tank: right/left pendulums (similar to heavy club...see min 1:30...https://www.youtube.com/watch?v=Maz36Iuixk4): 15 reps/side
• Sitting single arm front DB raise to overhead: 5# x 10 reps/side
• Sitting single arm lateral DB raise to overhead: 5# x 10 reps/side
• prone, (single) arm at side/elbow 90, exterior rotation: 5# x 10 reps/side
• prone, (single) arm in front/elbow 90, interior/exterior rotation: 5# x 10 reps/side

Abs 3x (inspired by: https://darebee.com/workouts/no-more-bad-days-workout.html)
Leg raises: 10
Reverse crunches: 10
high crunches

Hip stretches
cool down

 

[Mamatigerj]

Happy 2025, @J_o_h_n!

 

[J_o_h_n]

02 JAN 2025 (THU) - workout with trainer
4x
Dumbbell squat to overhead press: 15# x 10
Renegade row with torso rotation: 10# x 10/side
4x
Dumbbell squats (low hold): 2x25# x 10
Squat jump: 10
4x
Wide pushups: 10
Johnny C's (up/down plank): 5/side
4x
Romanian deadlift: 2x25# x 10
Kettlebell swings: 16kg x 10
4x
TRX row: 10
Dumbbell bent over fly: 2x8# x 10

 

[J_o_h_n]

Happy 2025, @J_o_h_n!

@Mamatigerj
Thank you! Happy New Year to you too!!

 

[J_o_h_n]

04 JAN 2025
45 minutes: step aerobics
15 minutes: hip stretch

 

[J_o_h_n]

05 JAN 2025 rest day
20 minutes hip mobility/stretching

 

[J_o_h_n]

06 JAN 2025
Heavy club practice. My wife wanted an adjustable heavy club for Christmas. Thankfully she is willing to share . I am trying to learn how to use it too.

4x each; 30 seconds per round (12.25#)
1. Two hand inside circle:

2. Two hand outside pendulum:

3. Two hand pullover:

4. Two handed balance squat:

5. Two handed shield cast:

I must admit, the heavy club is pretty cool. Not at all like a kettlebell in mechanics, but similar in that a 20-30 minute workout leaves me feeling like "I did something really good ."

Open hip / glutes: https://www.youtube.com/watch?v=rCjKTy9NXM0 (00:13 ~ 00.26 min)

 

[J_o_h_n]

I haven't 100% formalized my 2025 fitness goals, but wanted to capture a couple of things I am going to work on.
1. Get my surgically repaired right shoulder the last 10% of the way back after the operation last summer...From 90% to 99.99999%. Mobility is about equal on both sides now seven months after the operation, but my right side shoulder strength and stability not quite as good as my left.
2. Improve hip flexibility. I need to set more definitive goals for this. I am tight. I know it. Left is worse than right. Bent over straight leg touch the floor with my finger tips seems like at least one good objective to shoot for by summer (right now, I am about 4" from touching the floor).

 

[Fremen]

Learning to use heavy clubs intrigues me a lot

 

[TopNotch]

My wife wanted an adjustable heavy club for Christmas

And Santa gave her one? Nice Santa!

 

[J_o_h_n]

Learning to use heavy clubs intrigues me a lot

it is new for me too! I think I am going to really like it. After practicing and playing a bit yesterday I think I am going to have to record myself doing some of these motions. I found I was making a lot of the form mistakes mentioned in the videos. I was able to catch my mistakes (mostly) but this is going to take some practice with light weights for some time to develop good form.

if I make a couple of recordings, I can compare side by side with the examples.

 

[J_o_h_n]

And Santa gave her one? Nice Santa!

Yes! Yes, he did!

Adex had a very good black Friday sale. I actually called the company as they have a couple of models and I wasn't sure which was better for a) beginners and b) smaller lady hands.

I think I might have talked to the actual owner. So rare to speak to a human representative these days. He was very nice and suggested the original handle. Seems perfect for us.

Adjustable Clubs

Adex Adjustable Exercise Club® – Scalable! One club, 19 different weights! 4lbs to 28lbs. Now there is no need to have heavy, multiple club sets to train yourself or clients. One club adjusts manually to allow the trainee to perform light re/pre-hab exercises and warm-ups to mid-weight total...

adexclub.com