MWMountaineering

bouldering. got the ‘climb 101′ route really smoothly a couple times, then got tired and couldn’t do it so much so well. Still going to keep at it until I can do it really fast in my sleep. when it went well part of what I did I think was to climb more efficiently. I kept my hips really low for the most part and my arms outstretched, using less upper body strength. I tried to work on being really deliberate with my feet and using minimal plastic holds for my feet (just one, I think). re: the hands, there’s one point where it makes the most sense to cross my right hand over my left (the route moves to the left) so I can get a bigger reach in the move across. It also makes sense to match hands on most but not all of the holds. Basically any holds that are not involved in a really big move are holds to match hands on. There are some parts where it makes sense to change my level, like raise and lower my center of gravity to make certain moves. I’m thinking particularly of the last few holds and moves. The second or third to last hold is on the higher-ish side for the route, I reach for that with my left hand then put my right on a nearer much lower hold. Then I sink my weight and center of gravity, lowering so I bend my knees and stretch out my arms, also lean my torso back away and push my hips in, then I let go with my upper hand so I’m back with my right hand, then sort of pop up and reach further left for the last hold, transfer weight to that hand then put my right on the second to last or last hold. A lot of this is about what takes weight at the right time.

I climbed for like 20 minutes, at the end of which I was definitely sweating a lot etc so this is a good work out for me right now.

Sunday 11/1/09

fingerboard at home. 5 repetitions of 10 seconds on one hold, 5 seconds rest between reps. Feet on tip toes or ball of feet, minimal weight on feet but still some weight.

Friday 10/30/09

MWMountaineering

bouldering. got the ‘climb 101′ route. going to keep at it until I can do it really fast in my sleep.

10/26

MwMountaineering

bouldering. worked on ‘climb 101′ bouldering route

10/22/09
bouldering. MWMountaineering bouldering cave, about 15 minutes
I’m in worse shape than I was like 2 1/2 months ago, but not as bad as I’d feared. My technique is better than I thought, that’s pretty cool.

Format –
(ascending) day, date:
workout[s]

Log –

sunday 11/1/09

fingerboard at home. 5 repetitions of 10 seconds on one hold, 5 seconds rest between reps. Feet on tip toes or ball of feet, minimal weight on feet but still some weight

saturday 10/31/09
running. from couch potato to 5k, day 2! (of 30)
babbydaddycise

date: 10/26/09
running. from couch potato to 5k, day 1!
babbydaddycise

date: 10/24/09
babbydaddycise

date 10/23/09
bouldered@MWMountaineering

format –
(ascending) date:
two handed curls
squats
partial pushups
lunges
sit ups

log –

saturday 10/31/09
two handed curls 15
squats 20
partial pushups 15
lunges 20 (10 per side)
sit ups 25
leg raises 20

date: 10/26/09
two handed curls 80
squats 20
partial pushups 15
lunges 16 (8 per side)
sit ups 20
leg raises 0

date: 10/24/09
two handed curls 75
squats 15
partial pushups 15
lunges 0
sit ups 0
leg raises w/ baby on my chest 0

Week 1 – week of 10/26
day 1 – 10/26, completed
day 2 – saturday 10/31, completed
day 3 – (DATE, completed)

Week 2 (DATES)
day 1 – (DATE, completed)
day 2 – (DATE, completed)
day 3 – (DATE, completed)

Week 3
day 1
day 2
day 3

Week 4
day 1
day 2
day 3

Week 5
day 1
day 2
day 3

Week 6
day 1
day 2
day 3

Week 7
day 1
day 2
day 3

Week 8
day 1
day 2
day 3

Week 9
day 1
day 2
day 3

Week 10
day 1
day 2
day 3

Three days per week:
1. warmup walk (five minutes)
2. stretches (6 minutes, stretch slowly and hold each stretch for 30 to 40 seconds)
From this – http://www.coolrunning.com/engine/2/2_1/126.shtml – “stay loose”
– Wall Pushup #1
– Wall Pushup #2
– Wall Pushup #3
– Back Scratch
– Hamstring Stretch
– Quadriceps Stretch
– Heel To Buttock
– Hip & Lower Back Stretch
– Iliotibial Band Stretch
– Hamstring & Back Stretch
– Bridge
– Groin Stretch
3. walk/run
4. stretches

Week 1 = warm up walk, then stretches then 20 minutes total, alternating 60 seconds jogging and 90 seconds walking, then stretches.

Week 2 = warm up walk, then stretches then 20 minutes total, alternating 90 seconds jogging and 120 seconds walking, then stretches.

Week 3 = warm up walk, then stretches then 24 minutes total. 90 seconds jogging, 90 seconds walking, 180 seconds jogging, 180 seconds walking, 90 seconds jogging, 90 seconds walking, 180 seconds jogging, 180 seconds walking, then stretches.

Week 4 = warm up walk, then stretches then 21 1/2 minutes total. 180 seconds jogging, 90 seconds walking, 300 seconds jogging, 150 seconds walking, 180 seconds jogging, 90 seconds walking, 300 seconds jogging, then stretches.

Week 5 = warm up walk, then stretches then 21 minutes total. 300 seconds jogging, 180 seconds walking, 300 seconds jogging, 180 seconds walking, 300 seconds jogging, then stretches.

Week 6 = warm up walk, then stretches then 24 minutes total. 300 seconds jogging, 180 seconds walking, 480 seconds jogging, 180 seconds walking, 300 seconds jogging, then stretches.

week 7 = warm up walk, then stretches then 23 minutes total. 600 seconds jogging, 180 seconds walking, 600 seconds jogging, then stretches.

week 8 = warm up walk, then stretches then 25 minutes jogging, then stretches.

week 9 = warm up walk, then stretches then 28 minutes jogging, then stretches.

week 10 = warm up walk, then stretches then 30 minutes jogging, then stretches.

It’s simple. Exercise with baby as the weight or otherwise interacting with baby.

Look around online for other ideas and suggestions. Remember this will be fun for baby and will model good healthy living too.

Aim for 3 days a week

record dates

record reps per exercise

exercises:

two handed curls of baby

squats while holding baby

partial pushups down to baby (and kiss forehead!)

lunges holding baby

sit up to baby with her on my legs

leg raises w/ baby on my chest

My wife had a baby about two months ago. My daughter is amazing. I love her so much and I love being her dad. But I have only exercised twice since she was born, at least as far as I can remember. I didn’t exercise for a while before her birth either, I can’t remember when I last did. My physical condition has declined, and I don’t have exercise as a source of happiness and stress relief. I’m going to change all that. That’s why I set up this blog. The blog is a tool to help me track my exercise, keep track of fitness and health related reading material, to record my thoughts on the way to fitness and some thoughts on parenting, and to stay motivated to work out.

I’m trying to be a supportive husband and involved father, which means among other things that I need to do my share of the work of parenting and other household duties. That means I’ve reduced my gym trips – reduced them to zero! Plus I don’t get much sleep, so it’s hard to remember and feel motivated to exercise. I’m not sure when or if I’ll start going back to the gym any time soon. Right now I’ve got other plans for ways to exercise at or near home, to minimize commute time and so on. I’ll post more about all of that pretty soon, as I flesh out the blog. I’m also going to be fleshing out my plan to be organized about exercising and keeping a log of my workouts.

I feel like I have some concrete details worked out, which is good. I’m going to take up running, using a plan I’ll post later. I am a beginner at bouldering and rock climbing. I love climbing and I want to get really good at it. I also have a plan to do some exercises at home where I’m interacting with my daughter and using her as a bit of weight. That’s why the joke name “babydaddycise.” Later I’m going to post my plans for each of these and the format I have so far for a workout log for each. It will also be good for my motivation if I record when I walk my dog – my theory is that a feeling of accomplishment helps maintain a drive to accomplish, which will help me actually accomplish my goals.

I will also sometimes post or link to material about fitness and health and nutrition, as I want to learn more about all that. I’m going to post about parenting and fatherhood and my daughter sometimes too. This is all related. My daughter’s birth made it hard to get exercise, but choosing to have a child is part of what gave me the drive to start exercising – I’m what you might call bookish by disposition, my job is not a physically active one, and I’ve been too sedentary for too long. I’m in my early 30s and am not in the shape I want to be in. Part of why I want to be in better shape is to model good healthy living for my daughter as she grows up. Even more than that, I want the energy and health and longevity that come with being in good shape, and the mental emotional benefits, so that I will be around and be lively for as much of my daughter’s life as possible. She’s going to outlive me, of course, but the longer I get to be part of her life the better. Hence for me this effort at exercise is closely related to parenting.

This is enough for a first post. I’ll put up more in the next week or so.