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LLirik's lunch hour abuse

Discussion in 'Fitness Journals' started by Llirik, Aug 23, 2010.

  1. Llirik

    Llirik Well-Known Member

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    So, for about 2 months now, I've been abusing the good will (or complete and utter apathy) of my boss, and a few times a week, extending my lunch hour to about 90 minutes, which allows me to hit the gym, shower and get back to work. Sometimes before he realizes that I am gone.

    Seeing how so far this has been a pretty regular routine, I decided to start a log.

    Main purpose of this log is to invite suggestions, critique, or complete lack of interest from members of this forum, and hopefully improve and diversify my sessions. Side purpose is, of course, to track my workouts, and see if I'm actually making any progress

    I'm 33
    about 5'6"
    148 lbs

    For about 10 months following the invasion of my peaceful existence by my newborn son, I have been pretty idle, and only recently have my gym visits become regular.

    Today:

    Treadmill: 1 mile, last quarter of it, sprint
    (probably not wise before deadlifts)

    Pullups:

    shoulder-wide x 12
    palms facing in x 10
    shoulder-wide x 8
    palms in x 8

    Deadlifts - I'm very new to these, but have really grown to like them.
    Warmup @85lbs x 12
    135 x 8
    135 x 8
    135 x 8

    Pullups:

    shoulder-wide x 10
    palms in x 6

    Various situps, russian twists x 40 or so

    Pullups:
    Shoulder-wide x 6

    Later today:
    2 mile run + stroller + kid to pick him up from daycare
     
    #1 Llirik, Aug 23, 2010
    Last edited: Aug 23, 2010
  2. Paddy

    Paddy Well-Known Member

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    you may not be abusing anything. in my world, there are very few lines between personal time and company time. its all blur.
     
  3. Llirik

    Llirik Well-Known Member

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    Which is why i have zero guilt about this. Working for free on Saturday morning feels a lot better after a week of working out at lunch.
     
  4. Llirik

    Llirik Well-Known Member

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    Today is my half-day "work from home", which in reality translates to "play with my 13-month kid, so we can save money on day care".
    This means no gym for me, but probably about an hour of chasing him around the play ground in the park next door, preceded, or followed by an 4 mile run with him in the stroller.

    Running in the city is always a stop and go affair, trying to avoid cars pulling from garbage alleys and pedestrians with spiderwebbed leashes tying together rather large groups of dogs.

    I've been working on using my kid as a free weight, doing squats with him on my shoulders and such. He thinks it's fun because he gets to drool on my hair.
     
  5. Llirik

    Llirik Well-Known Member

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    Work got on my nerves today, so I went to the gym early.
    nice to be back at my desk by 12:30.

    7 minutes on elliptical
    5 minute stretch. I can touch my toes now. Knees locked. Sitting or standing. Small accomplishment, but that absolutely kicks ass!

    Incline bench dumbells:
    12 x 40
    10 x 55
    10 x 55
    10 x 50

    Flat bench barbell

    12 x 115
    10 x 135
    7 x 145
    5 x 150
    5 x 150

    Situps between sets.

    Finisher
    Pushups - Hands on dumbbells, feet on ball
    X 20
    Rollouts (hands on dumbbells as in ab-roller)
    X 15
    Bodyweight Tricep extensions from rack
    X12

    Repeat finisher x 2
     
    #5 Llirik, Aug 25, 2010
    Last edited: Aug 25, 2010
  6. Jaer

    Jaer Well-Known Member

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    My world, too. It's all about deadlines. If I hit my deadlines, no one really cares if I cut out a little early some days. Of course, that also means I sometimes stay late or take stuff home to meet my deadlines. All works out in the end.

    Working out at lunch would be awesome, but I can't get to my gym, workout, shower, and get back in less than 2 hours, and I think I would be missed.

    Well, maybe not missed, but the absence might be noticed.

    Jaer
    "wouldn't say he's 'missing' it, Bob."
     
  7. Llirik

    Llirik Well-Known Member

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    Despite an occasional feeling of entitlement, since I work late, and on weekends without compensation, I do consider it a luxury that I can make it to the gym during lunch hour. Most people work more and have a lot less flexibility from work.

    So, despite all that, gym and I didn't cross paths today, so had to make something up on the go

    Here's my goofy workout for today.

    We live on the 4th floor. 60 steps
    35lb dumbells in each hand.
    3 trips to ground level and up.

    Wash the kitchen floor

    2 more trips
    Clean the fridge

    1 more trip.
    Wash more floor.

    1 trip down the hallway and back. Some side lunges.
    10 35x2 dumbell squats.

    Still more cleaning to do. More squats and lunges coming
     
  8. Llirik

    Llirik Well-Known Member

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    Friday was arms. Didn't get to update, but here it goes. Wasn't recording the weights.


    Weighted Dips
    3 sets 12 reps.

    Overhead Cable triceps extensions.
    3 sets. 12 reps. Not sure weight.

    Push-up triceps extensions
    2 sets 10 reps

    barbell curls.
    4 sets. 12 reps.

    barbell 21s
    3 sets

    barbell reverse curls
    3 sets 12 reps

    Hammer curls
    2 sets 12 reps

    Dumbell wrist curls
    3 sets 12 reps

    Situps, etc in between.
     
  9. Llirik

    Llirik Well-Known Member

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    This weekend I was a lazy-ass. Today is payback.

    OOPS. Forgot to fill this one in

    Cardio - 12 minutes

    seated Military press
    bar x 12
    65 x 12
    75 x 12
    85 x 10
    95 x 8

    barbell upright row
    65 x 12
    65 x 12
    65 x 12

    Shoulder press pushups x 12
    ab rollers x 15
    shoudler press pushups x 12
    ab rollers x 15

    standing military press
    12 x 65
     
    #9 Llirik, Aug 30, 2010
    Last edited: Sep 1, 2010
  10. Llirik

    Llirik Well-Known Member

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    Today's workout, albeit pretty soft, left me in a much better mood than I was in before I left the office. I managed to shoot out smart-ass email good enough to prompt compliments from my colleagues, and some of them are sending it home for archiving. I was especially proud of myself, especially since today I haven't accomplished anything actually having to do with IT.

    I am often thankful to work frustrations because they force me out of the office and into the gym.

    Squat. I am still very weak at this:

    Bar x 12 - deep
    9 x 95lbs - deep
    7 x 115lbs
    5 x 135lbs
    4 x 135lbs
    10 x 95lbs - deep

    Step ups
    12 reps per leg. 2 x 25lb plates
    10 reps per leg. 65 lb barbell
    12 reps per leg. 2 x 35lb plates
    10 reps per leg. 85 lb barbell

    Platform calf raises
    unweighted. 12 per foot
    25lb plate. 12 per foot
    35lb plate. 13 per foot.
     
  11. Llirik

    Llirik Well-Known Member

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    Thursday 2010-09-02

    I was all over the place today. Started out as an Arms workout, but i was bouncing around during rest times.

    Without having recorded, it looked something like this:

    Tricep Bench Dips:
    20 x bodyweight
    15 x 45lb plate
    12 x 50lb (2x25lb plates)

    Cable standing tricep extensions.
    No idea of the weight... light.
    13
    12
    12

    Pullups x 10
    Hammer shoulder press 45lb/side x 12

    barbell curls
    50lb x 12

    pullups x 10
    situps

    barbell curls
    55 x 12

    Hammer shoulder press: 50/side x 12
    Situps

    Barbell 21s
    50lb

    pullups
    situps

    barbell 21s
    50lb... gave up on the last 7 at the count of five.
    must have been the pullups

    20 pushups off dumbells
    ab rollers x 15
    hanging leg lifts x 15
    ab rollers x 15
     
  12. Llirik

    Llirik Well-Known Member

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    Friday 2010-09-03

    Cardio:
    12 min elliptical
    10 min stairmaster for 50 floors.

    set 1:
    20 pushups: hands on dumbells, feet on floor
    10 pullups
    20 situps

    set 2:
    20 pushups: hands on dumbells, feet on floor
    Lat pulldowns: 96lb x 12
    20 laying leg lifts

    set 3:
    20 pushups. hands on dumbells, feet on exercise ball
    10 pullups
    20 situps

    set 4:
    20 pushups: hands on dumbells, feet on exercise ball
    Lat pulldowns: 108 x 12
    20 sweeps, holding 25lb dumbells

    set 5.
    20 pushups: hands on dumbells, feet on floor
    lat pulldowns: 120lb x 12
    25 situps
     
  13. Llirik

    Llirik Well-Known Member

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    Allright, so I missed a week or so, sorta by accident...
    Today's workout was to get back into the rhythm of things, though I felt weak as hell.

    1 mile elliptical

    18 pullups
    12 bw skullcrushers

    8 pullups palm in
    11 bw skullcrushers - 1ft off the floor

    6 pullups
    10 bw skullcrushers

    20 pushups hand on dumbells
    8 pullups palms in

    20 pushups hands on dumbell varying width
    5 pullups

    20 pushups
    5 pullups palm in

    15 pushups
    5 pullups

    5 x 96 pulldown
    8 dips
     
  14. Llirik

    Llirik Well-Known Member

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    1 mile treadmill. 6 incline

    Seated Military press:

    75 x 12
    25 situps

    85 x 12
    25 situps

    95 x 12
    25 Russian twists

    105 x 6
    75 x 10


    Upright barbell Deldoid rows
    Smith machine

    95 x 12
    15 situps
    15 hanging leg raises

    95 x 12
    30 leans + 25lb plate
    12 hanging leg raises

    95 x 12
    15 situps
    15 hanging leg raises

    Shrugs
    45lb plates x 20
    25 situps

    55lb dumbells x 12
    25 situps

    45lb plates x 12
    20 situps
     
  15. imelda

    imelda Well-Known Member

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    I love your journal, Llirik! I read somewhere that the average office worker wastes something like 2 and 1/2 hours per day just goofing off, and from observation, I think that may be a conservative estimate. So, I think it's great that you spend 90 minutes or so improving your health and thereby becoming a better worker. Sure beats hanging out at the water cooler or solitaire on the PC! Keep up the productivity!:tucool:
     
  16. Whoracle

    Whoracle Well-Known Member

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    2 and a half hours just goofing off, damn work is lucky if they get that much work out of me every day lol. Anyway I promise we'll pay more attention to you around here if you stick with it than your boss does lol.
     
  17. Llirik

    Llirik Well-Known Member

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    Cheers guys..

    Today's workout followed 2.5 straight hours of sitting in a conference room, discussing things half the people already knows, and the other half has never heard of.
    If it wasn't gym, I probably would have found myself hiding in the janitor's closet playing BrickBreaker on my Blackberry.

    As for my boss - he only pays attention to me if it's 20 minutes before the deadline, and he hasn't heard from me in the two weeks prior. "Hey Kirk, gonna have that server built before noon"... "what server??"

    I should read Dilbert more. Maybe I'll start posting it here from time to time.
     
    #17 Llirik, Sep 14, 2010
    Last edited: Sep 14, 2010
  18. imelda

    imelda Well-Known Member

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    LOL! If you weren't in Chicago, I'd swear you worked at the same place I do! Here's to TRUE productivity: enjoy your gym-time guilt-free!:lol:
     
  19. Llirik

    Llirik Well-Known Member

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    So today, I start studying for a bunch of Microsoft certifications, which are supposed to make me into a pretty kick ass admin, and pave the path to all kinds of wealth and riches surely thrown at my feet by potential employers once I start brandishing the "Microsoft Certified" Letters on my resume.
    That in turn will allow me to buy a bigger house, and fill it with more crap for my 1- (or by then probably 3-yr old son). Things like plastic, battery-operated toys, confidently guaranteeing to make my child into nothing less than a genius, but only giving me and my wife an early aneurysm, and making us tone-deaf to everything of comparable pitch and decibel levels.
    Someone give me the address of the woman who recorded her voice on every AB-freakin-C song, which invades my head every time a button is inadvertently pressed by the exploring fingers of my ever-moving child, and I promise to rid all future generations of unsuspecting parents of their otherwise impending misery.

    I digress...



    Step 1: Assesment test.
     
    #19 Llirik, Sep 15, 2010
    Last edited: Sep 15, 2010
  20. Llirik

    Llirik Well-Known Member

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    So, today I decided to see what I can do with deadlifts. Until now, I've sort of stuck to a few sets of 135 x 10 or so reps, just to make sure that if I bend down to pick up a quarter the next morning, It won't cost me an ER co-pay.

    Somehow, even with 2 exercises this turned into an 1hr 45 min. lunch. Really wish gym was closer.


    Here's today:

    1 mile elliptical

    Deadlifts

    90lb x 12

    135lb x 10

    155lb x 8

    175lb x 5

    185lb x 5

    At this point, I though what the hell, and kept going but in smaller increments.

    190lb x 3

    200lb x 2

    I'm not really sure which part of my body told me to stop, but I think it was a group effort on the part of my wrists, and my back.

    Romanian Deadlifts with dumbells.

    80lb x 12

    100lb x 10

    100lb x 10

    I really like these. I touch my toes every rep, and the dumbells allow me to go much lower than a barbell would.

    10 pullups.
    40 pushups.

    done
     

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