Neophilic Workout Log

J_o_h_n

Well-known member
from Dallas, TX
Posts: 134
Between my electronic calendar and my Bullet Journal, my life stays pretty organized. A few pages of my BuJo are dedicated to tracking my long-term fitness goals. I maintain a workout habit tracker column on my monthly spreads. I use column #2 for this. #1 and #3 track other things important to me. Looks something like this:

February

Day of Month

Notable event
Habit (#1)Habit (#2)Habit (#3)
1835 /
137
19PU/
MEPs
PU = pushups
MEPs = MyZone MEPs

I was lacking a place to keep up with workout specifics. Sometimes I do a DARBEE workout and want to keep track of it so I can do it again. Pasting links and adding a comment would be helpful. So, I thought I might try the log in the Hive. I decided to call this a neophilic workout log, well, because I couldn’t think of a more appropriate name for it. I like exercise and I like variety therein: DAREBEE, boot camps, a HIIT/cardio day, kettlebells, Blaze Pods, workout with my trainer, a rest day with a follow along stretch on YouTube. Whatever motivates me to be active. I want to try a Parkour gym and learn Kung Fu, but I don't know when I will fit those in and what I will have to put aside to make the time. Good problems to have, right?

I found this awesome DARBEE community completely by accident. In February 2020, before COVID shut down the world, I was at my old gym. I had decided to do a workout I found on Google that day. It listed an exercise I didn’t know. I Googled the exercise and found a video of Neila Ray demonstrating it. The rest, as they say, is history. Ever since, I visit this site several times per week, read through the tutorials, workouts, programs, posts and I am blown away by how great it is. I haven't posted often though...until now.

As 2022 ended and 2023 started, you know - reflection and resolution time, I thought about the fitness objectives I wanted to achieve this year.
1. 10 pullups in one go. Yes, I want this badge and I fell short in 2022 (carry over goal last year).
2. Compete with my old highschool friends in a 1776 pushup challenge during the 30 days leading up to the US Independence day on 04 JUL. Will require ~ 60 pushups/day starting 04 JUN. And, working toward this should get me the 50 pushups in one go badge too! A 2 for 1!
3. My wife loves Pelonton. She likes the structure the video classes provide. I signed up with her and a group of her friends where we use the APP to track workouts/month, exercise minutes/month/year and categorize by type (bike, strength, running, cardio, etc). The challenge leader keeps track of it all and posts the results.
4. MyZone MEPs: >1300 month. This is my original monthly challenge. I've been doing it for a few years.
5. My Garmin watch gave out and I got a Fitbit for Christmas. There was a small DAREBEE group on Garmin, but I don’t see one on Fitbit. If others are interested, maybe we could start one.


Recapping last week to get the log started.

18 FEB 2023 (Sat)
Clean & press: https://darebee.com/workouts/clean-and-press-workout.html
Less is more: https://darebee.com/workouts/less-is-more-workout.html
Stretch

19 FEB 2023 (Sun)
Shredder Abs edition: https://darebee.com/workouts/shredder-abs-edition-workout.html
Concept2: 2000m row
Stretch

20 FEB 2023 (Mon)
Peloton 10 min strength warmup
Peloton 30 min glutes and legs strength (Adrian Williams)
Stretch

21 FEB 2023 (Tue)
HIIT Abs: https://darebee.com/workouts/hiit-abs-workout.html
Pullups to failure x3
Pushups 12 x3
Stretch

22 FEB 2023 (Wed)
Concept2 WoD: 5x500m, 2min easy between
Quick stretch

23 FEB 2023 (Thu)
Foam Roll: Full Body
Plank Squat to Plank to Downward Dog, repeat X5
Worlds Greatest Stretch
90/90
Clamshells
Triangle
Static stretching

24 FEB (Fri)
Rest day

25 FEB (Sat) - I was feeling good today! About 90 minutes for all of this.
30 Minute No Repeat TRX | Suspension Training Workout (YouTube)
Back & Core Day 1
Ad lib 4 rounds
- 10 pushups
- 20 Hydrocore Bela Lagosi catches (M. Wildman)
- MAX band assisted pull ups: 14, 10, 10, 8
Cardio Blast Day 1
30 Days for Yoga Day 1. (I am not good at Yoga…yet. I just don’t do it very often. I may be in the remedial program for Days 1-5 before I move on to the rest of this program.)
 

J_o_h_n

Well-known member
from Dallas, TX
Posts: 134
27 FEB (Mon)
Warmup, incl 36 pushups (10, 10, 16). Feb daily goal 35/day :v:

HIIT (12kg, seemed like a good weight for this volume. Could have used 16kg for swings/lunges...next time)
  • Kettlebell Swings – 30 seconds on, 30 seconds off x 6
  • Kettlebell Cleans – 30 seconds on, 30 seconds off x 6
  • Kettlebell Snatch – 30 seconds on, 30 seconds off x 6
  • Kettlebell Push Press – 30 seconds on, 30 seconds off x 6
  • Kettlebell Lunges – 30 seconds on, 30 seconds off x 6
Back & Core Day 2
30 Days for Yoga Day 2
 

J_o_h_n

Well-known member
from Dallas, TX
Posts: 134
28 FEB 2023 (Tue)
Warmup, including 36 pushups (16, 10, 10). Feb daily goal 35/day :v:
EoM maxout pullup test: 6. (Feb goal is 5). Setup well for March where the end of month goal is 6 :v:

20 Rock HIIT cardio (Andy Speer - 02/15/2023)
Back & Core Day 3
30 Days of Yoga Day 3

Yoga D3 was a 5 min meditation and B&C D3 was Yoga poses, so these complemented each other today. I knew I wasn't very flexible, but Reclining Hero and Bow Pose leave no doubt. My foot, knee, hip tissue needs a lot of work to lengthen everything.
 

J_o_h_n

Well-known member
from Dallas, TX
Posts: 134
01 MAR 2023 (Wed)
did not workout :(. Something came up.


02 MAR 2023 (Th)
warm up

3 rounds
  • Glute bridge single arm DB press. 3 sec down/1 sec up (10/side)
  • TRX single arm rows. 3 sec down/1 sec up (10/side)
  • DB Lateral lunges with knee raise. 3 sec down/1 sec up. (10/side)
  • Leg raises 3 sec down/1 sec up. (10/side)
Back & Core Day 4
30 days of Yoga Day 4

Also got some new DAREBEE gear this week...


03 MAR 2023 (Fri)
did not workout. normal day off.
 

J_o_h_n

Well-known member
from Dallas, TX
Posts: 134
07 MAR 2023 (TUE)
warm up
4 rounds
  • 10 pushups :v:
  • 10 band assisted pullups :v:
  • 25 body weight squats (Cardio Blast Day 4)

Power 25: https://darebee.com/workouts/power-25-workout.html
o curls: 2x20#, tri: 1x30#, front 2x20#, side 2x20#, row 2x30#, press: 2x20#​
o Note to self: Good upper body workout. Easy to adapt for variations and reps. Need to do this one again sometime.​

Back & Core Day 8
30 Days of Yoga Day 8
 

J_o_h_n

Well-known member
from Dallas, TX
Posts: 134
09 MAR 2023 (THU) - workout with trainer
warm up
Round One x 3
  • 2 min hold glute bridge...ouch, this is a booty burn.
  • single leg dumbbell RDL: 10/side (2x20#)
  • kettlebell swings: 10 (used my adj KB today, not sure of weight...guess it was set for 22-24kg)
  • kneeling T spine rotations: 8/side

Round Two x 3
  • Resistance band pull-aparts. Elbows locked to ribs, palms facing up: 15 (dark gray thera band)
  • TRX single leg squat, rotate unloaded knee out to side at top: 12/side
  • Dumbbell bent over alternating (pendulum) rows: 20 total = 10/side (2x20#)
  • Dumbbell bent over alternating (pendulum) reverse fly: 20 total = 10/side (2x10#)
Stretch
 

J_o_h_n

Well-known member
from Dallas, TX
Posts: 134
14 MAR 2023 (TUE) - experiments and tinkering

Thanks to @Damer I am revisiting how I approach training. My general fitness goals are not mutually exclusive, I am making progress, but I haven't been going about it the best way. Over the next couple of (few?) weeks I am going to try some of the concepts I am studying, hence "experiments and tinkering."

warm up: https://darebee.com/workouts/universal-warmup-workout.html

treadmill 15 Minutes - uncomfortable pace walking
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Tried shorter duration today, will add more upcoming.​
The uncomfortable pace fired up my legs for sure. Felt it the most in my calves.​
Quick toe touch after was a more comfortable reach than before, gained a little bit since the muscles were nice and warm.​


Taking inspiration from Built and the amount of workout time I had for this session, I modified it a little. Also went up one weight increment (ex: 5#) compared to what my brain told me initially (ie habit).
3 sets, completed as a circuit. Would like to have done 4.
  • Reverse lunges: 16 (8/side) 25#
  • Squat to overhead press: 10 25#
  • Band assisted pullups: 10
  • Band resisted pushups: 10
Back & Core Day 12
1678880401540.png

30 Days of Yoga Day 11
1678880458300.png
 

J_o_h_n

Well-known member
from Dallas, TX
Posts: 134
Experiments and tinkering are always fun.
No Doubt Yes GIF by The3Flamingos


I look forward to seeing what happens in the next few weeks.
 

J_o_h_n

Well-known member
from Dallas, TX
Posts: 134
16 MAR 2023 (THU) - workout with trainer

Warm up

Round 1. 4 Sets.
  • Kettlebell arm bar: 20Kg / 30-40 second hold
1679052003819.png
  • KB Goblet squats: 24Kg / 8 reps
  • Single arm KB swings: 20Kg / 10 per side

Round 2. 4 Sets.
  • Half kneeling side bend (PTGU): 16Kg / 8 per side
1679052656604.png
  • Alternating single arm bend over row (hand change KB): 20 Kg / 8 per side
  • Alternating lateral lunges (hand change KB): 20 Kg / 8 per side

Stretching - hams, back, groin
 

J_o_h_n

Well-known member
from Dallas, TX
Posts: 134
17 MAR 2023 (FRI) Rest Day & happy St. Patrick's Day


18 MAR 2023 (SAT) - feeling good today!

Warmup
Peloton: 10 MIN Full Body Strength Warmup - Adrian Williams 03/24/2021

Wow That's Hard: https://darebee.com/workouts/hard-workout.html

3x
Pullups to failure: 7, 6, 5
standing straight leg (toy soldier) kicks (for general mobility): 20
single leg RDL (for general mobility): 20

Tom Merrick: 25 Minute Hamstring Flexibility Routine V2 (FOLLOW ALONG)
[pre-stretch pike: ~1" above toes. post stretch pike: finger tips to floor.]​
 

J_o_h_n

Well-known member
from Dallas, TX
Posts: 134
SUN (3/19) - THU (3/23) had a business trip for conference and trade show. Hotel had a nice gym, but I only used it once 🙁. On a positive note, I did a lot more walking than usual (11-18k steps/day).
During my downtime/flight I was able to watch more of the Huberman Lab pod casts with Dr. Galpin. They are long, but really interesting. I don't know how I will apply the concepts to my training plan yet, but I am starting to appreciate the unintended consequences of interference effects.

------------------------------------------------------------------------
21 MAR 2023 (TUE)
3x
  • Reverse lunges: 16 (8/side) 25#
  • Squat to overhead press: 10 25#
  • Machine assisted pullups: 10 (-50#)
  • Pushups: 15
Tom Merrick: Quick hip mobility routine

------------------------------------------------------------------------
23 MAR 2023 (THU) - workout with trainer
warm up
2x
  • banded glute bridges: 30
  • banded double deadbug: 20
3x or 15 MIN AMRAP
  • Lateral lunge: 8/side (30#)
  • Skater jump: 20 total
  • Banded pull up: 8
  • Standing ball slam: 20 (20#)
3x or 15 MIN AMRAP
  • Sumo squat: 8 (24kg)
  • Squat jack: 20
  • Dumbbell pullover: 8 (30#)
  • Plank with hand slide: 20
It was late, I did not post stretch.🙁
 

J_o_h_n

Well-known member
from Dallas, TX
Posts: 134
25 MAR 2023 (SAT) - long form endurance (> 15 min)

Straightforward routine today:
  • Warm up - arms/back, lateral squats, etc
  • 30 mins on rower targeting zone 2/3 heart rate (able to have conversation. I was by myself, so I sang along to my playlist 🙂)1679841523179.png
  • Peloton app: 20 min Foam Rolling (HANNAH CORBIN) [02/07/2023]
 

J_o_h_n

Well-known member
from Dallas, TX
Posts: 134
The last couple of weeks I haven't worked out much.
27 - 31 March my allergies were bothering me a lot. Come the time of day I normally exercise, I felt rundown and didn't have much inspiration.
03 - 07 April I was on an international business trip. My hotel has a nice enough gym, but with the jet lag, work schedule, group dynamics, I didn't do it.

A couple of weeks of 'rest' probably isn't a bad thing.

Logging some days below I didn't enter here earlier.


26 MAR 2023 (SUN)
3 rounds
  • Plyo box step ups with knee raise and arm curls: 20#
  • Band resisted pushups: 12
  • Squat to overhead press: 25#
  • Pullups (no aid): 12, 10, 8 (AMRAP)
  • situps: 20
  • flutter kicks: 40
cooldown/stretch: Back & Core: Day 13



01 APR 2023 (SAT) - pre-international flight cardio workout
  • 45 MIN intermediate step aerobics:
    1681052384121.png
  • Stretch/cooldown
My wife and I got into step some years ago. We had some great instructors at our old gym. I haven't done step in over a year after the gym closed. Found this one on youtube. It reminded me of our old classes, so I gave it a try. It was fun! The moves require some agility and more deliberate thought to do them compared to just rowing, walking, or jogging on treadmill.



I am home again for a while. Time to get back on track!
 

J_o_h_n

Well-known member
from Dallas, TX
Posts: 134
I recently bought myself a step. Never thought of looking for that sort of workout. Obviously, though, I'd have to start at beginner - they all seemed to know exactly what they were doing! Something to keep in mind. Thanks. :)
It can be a lot of fun. With a good instructor, fun music and a nice balance of easy and complicated movements a 45 or 60 min class goes by quick! The instructor and their style makes all the difference though.

I am not that good at the dance type moves, but hey, I try them. What I really like are the moves that take you from one side to the other (front to back / end to end) or around the perimeter of the step. I can really get my heart rate up during a class with a lot of those types of movements.

Les Mills has bodystep classes at some gyms and online. I interested, but have never tried them. From the preview videos, I imagine they have a lot of moves I'd like. One of these days I will take the free trial.
 

J_o_h_n

Well-known member
from Dallas, TX
Posts: 134

J_o_h_n

Well-known member
from Dallas, TX
Posts: 134
Every few days lately, something blocks my workout time. Today, I got it in though.

18 APR 2023 (TUE)
1681868531809.png

Warm up: Peloton - 10 min Full Body Strength Warm Up (Rad Lopez, 11/01/2021)

3 rounds full body
  • Plyo box step ups with knee raise and arm curls: 20", 20# DBs, 8 reps/side
  • Band resisted pushups: 12
  • Squat to overhead press: 25# DBs, 8 reps
  • Band assisted pullups: 12
Abs: Back & Core: Day 14.
1681867451754.png
* Terra core plank rotations

Cool down / stretch: 30 Days of Yoga Day 13
1681867582635.png


I have to admit. I feel like I am make improvements in my flexibility. And, some of the Yoga moves (like #5) don't seem as difficult to perform as they were a month ago. Reclining Warrior - I am coming for you!
 

J_o_h_n

Well-known member
from Dallas, TX
Posts: 134
19 APR 2023 (WED)
  • Step Aerobics - 30 min
1682075838388.png


20 APR 2023 (THU) - workout with trainer
  • 2 rounds
    • banded glute bridges: 30
    • double dead bug: 12
  • 15 min AMRAP #1
Round 1Round 2Round 3
Lateral lunge2x25#, 16 reps🗹🗹🗹
Skater jumps20🗹🗹🗹
Band assisted pullups8🗹🗹🗹
Med ball slams20🗹🗹
Row1 min🗹🗹
  • 15 min AMRAP #2
Round 1Round 2Round 3
Sumo Squat24kg, 8🗹🗹🗹
Speed sumo squats20🗹🗹🗹
DB pull over (stability ball)8🗹🗹
Ab wheel rollout10🗹🗹
Row1 min🗹🗹🗹
 

J_o_h_n

Well-known member
from Dallas, TX
Posts: 134
I am a bit glad April is coming to a close. It hasn't been the best month for consistency. I had another business trip last week, and some personal items requiring time and attention the last two weekends. May looks to be a more 'normal' month. Hope so!

29 APR 2023 (SAT) - trainers workout (missed our Thurs session, so made it up today)

Warmup:
Peloton 10 MIN full body strength warm up (Robin Arzon 03/01/2023). I just picked this from the filtered list on the app, but by happenstance it was totally perfect for the workout I was about to do.

Two rounds:
  • Single Leg Bridge with one leg up: 10/side
  • Knee Taps, feet elevated on terracore: 20

Three rounds:
  • Lateral step ups on 16" plyobox: 2x20#, 2x30#, 2x30# (20# seemed light, so I increased to 30# for 2nd and 3rd): 10/side
  • Curtsy Lunge with 2x20#: 10/side
  • Speed Squat w/ 2x10# DBs: 30

Three rounds::
  • Bulgarian Split Squat 2x20#, foot elevated on terracore: 10/side
  • Dumbbell chest press on terracore, 2x50#: 10
  • Leg lifts on terracore: 15

Post workout: 20 min stretch
Tom Merrick: 20 Minute Full Body Flexibility Routine V3! (FOLLOW ALONG)
 

J_o_h_n

Well-known member
from Dallas, TX
Posts: 134
30 APR 2023 (SUN)
  • Les Mills Bodystep found on youtube.
04 MAY 2023 (THU) Trainer
I did this workout about 6 weeks ago with more weight 20 Kg vs 16 Kg. Not sure why I didn't notice when I started this time.
Warm up

Round 1. 4 Sets.
  • Kettlebell arm bar: 16Kg / 30-40 second hold
  • KB Goblet squats: 24Kg / 8 reps
  • Single arm KB swings: 16Kg / 10 per side

Round 2. 4 Sets.
  • Half kneeling side bend (PTGU): 16Kg / 8 per side
  • Alternating single arm bend over row (hand change KB): 16 Kg / 8 per side
  • Alternating lateral lunges (hand change KB): 16 Kg / 8 per side

Stretching - hams, back, groin

06 MAY 2023 (SAT)
Warm up: Peloton 5 min cardio warmup - Andy Speer 11/07/2020
New Beginning workout
1683545544866.png
Cool down
Back and Core Day 15
30 Days of Yoga Day 14
 

J_o_h_n

Well-known member
from Dallas, TX
Posts: 134
08 MAY 2023 (MON)
Peloton: 5 min boxing warmup - Jermaine Johnson (11/17/2022)
Epic HIIT
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Peloton: 10 min restorative Yoga - Denis Morton 11/22/2022



09 MAY 2023 (TUE)
Peloton: 5 min boxing warmup - Kendall Toole (11/02/2022)
Peloton: 20 min pop shadowboxing - Kendall Toole (05/04/2023)
Tom Merrick: 5 Minute Upper Body Mobility Routine! (FOLLOW ALONG)
 
Last edited:

J_o_h_n

Well-known member
from Dallas, TX
Posts: 134
11 MAY 2023 (THU) - workout with trainer

Warm up x1:
  • Banded SL Bridge: 10/side
  • ½ Kneeling Hip Flexor stretch: 30 sec/side
  • Walkout to Superman back to feet and stand: 5
3 Rounds
  • Sumo RDL - 2 x 50# dumbbell: 8 reps
  • Iso Split Squat to rotational lift - resistance band tied to floor: 8/side
  • Single arm RDL 50# dumbbell: 8/side
3 Rounds
  • Single Leg RDL- 2 x 50# db: 8/side
  • KB Swings - 24Kg: 10
  • Elevated SL Bridge: 10/side
2 Rounds
  • Suitcase march - 24Kg: 20 slow marches per arm (pause w/knee elevated), ~ 1 second/step
  • Pullover Crunch - 20# medicine ball: 10
  • Goblet Curtsy Lunge - 20Kg: 8/side
Stretching
  • hamstring, groin, shoulders, back
 

J_o_h_n

Well-known member
from Dallas, TX
Posts: 134
13 MAY 2023 (SAT)

All Peloton workout session
  • 5 min Bootcamp Warm Up (ANDY SPEER 4/15/2021)
  • 45 min Hiking Bootcamp: Standing Core (REBECCA KENNEDY 5/11/2023)
    • this was a really good, low impact workout. Walking at an uncomfortable pace w/incline. Need to repeat it again!
  • 10 min Lower Body Stretch (REBECCA KENNEDY 7/14/2022)

1684069152131.png
 

J_o_h_n

Well-known member
from Dallas, TX
Posts: 134
16 MAY 2023 (TUE)

Step Aerobics: Les Mills BODYSTEP REMIX #03
1684323035626.png1684323224886.png


I have been wanting to try an official LM Bodystep for a long time. I signed up for the free 30 day trial. It's pretty different from most of the step aerobics classes I have done at a gym. I liked it, but need to do a few more to get a better flavor.

The 50 min session included warm up and cool down which was nice.
 

J_o_h_n

Well-known member
from Dallas, TX
Posts: 134
25 MAY 2023 (THU) - workout with trainer
5x
  • KB Goblet squats - 24kg: 6 reps
  • KB swings - 24kg: 15 reps
5x
  • Kneeling medicine ball slams - 20#: 20 reps
  • skater jumps: 30
5x
  • TRX row (deep): 8 reps
  • ab wheel rollouts: 10 reps
5x
  • Dumbbell RDL - 2x50#: 8
  • Dumbbell shoulder press - 25#: 8
cooldown/stretch


26 MAY 2023 (FRI)
Les Mills: BODYATTACK #94 45 min
Peloton: 5 min Lower Body Stretch - MATTY MAGGIACOMO (04/26/2023)
downward dog, hip openers, calf stretches
1685192744751.png
 

J_o_h_n

Well-known member
from Dallas, TX
Posts: 134
27 MAY 2023 (SAT)
  • Peloton: 5 min Pre Row Warm Up - MATT WILPERS (04/07/2023)
  • Peloton: 45 min Bootcamp: Full Body - ADRIAN WILLIAMS (11/25/2023)
    • 5 min warm up
    • 8 min row intervals
    • 10 min full body
      • leg lift
      • sumo squat
      • front/side DB raises
    • 9 min row intervals
    • 6 min full body emom
      • DB pushup
      • renegade row
      • DB squat
    • 6 min row intervals
    • 1 min cool down
  • Peloton: 5 min Post-Row Stretch - MATT WILPERS (02/17/2023)
1685229592823.png
 

J_o_h_n

Well-known member
from Dallas, TX
Posts: 134
01 JUN 2023 (TH) - trainer day
Warm up
3x
  • offset goblet squat (16kg): 10/side
  • TRX high row: 10
  • Jump rope (high knees): 100

3x
  • Single hand RDL (32kg): 10/side
  • pushup with hand release: 10
  • Lateral shuffle with jump: 10

3x
  • Bulgarian split squat (2x 25# db): 10/side
  • single arm dumbbell row (50# db): 10/side
  • burpees: 10
cooldown stretch


03 JUN 2023 (SAT)
  • Basic warmup
  • LES MILLS GRIT #38 Athletic (30 min)
  • HIIT STRETCH #01
  • Back & Core Day 18
  • 30 Days of Yoga Day 18
 
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