Joel Simone

An opportunity for the student to improve muscle strength and endurance through the correct application of sound training principles. In this course I will develop and implement my own plan for training. I want to monitor my performance for developing the body. I will note my physical and psychological results in the journal

• Instructor
• Class Journal
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Instructor

Coach Pat Pohl
Website: Coach Pohl’s Homepage

Class Journal

This journal is on hold and may not be updated before the end of this semester, Spring 2008; most of my extra time is dedicated to finishing and preparing for the presentation of my honors project, The Doorway.

• First Weeks of PE-2wt: 02.04.08
  • I sent in my total hours of work out to Coach Pohl for the last several weeks. I will get up to par on my daily log for my routine soon; this consists of weight training, walking, and running. I did my chest and shoulder work out today, and it went very well. I also ran one mile and walked another later. During my walks I try to relax and reflect.
• Wednesday Workout: 02.06.08
  • I’m getting back on my pace for working out. It is nice, since I took so much time off through Christmas break. I put in some good time at the gym: a little over an hour for legs and the rest towards cardio. I would like to stretch more next work out; so I will likely assign additional time for stretching. I also weighed myself, and I came out at 190lbs clothed. I expect I’m around 185, which is my consistent body weight. The only difference is I’m much less muscle and a little more thin. For the weight training, I’m trying to focus on the muscle and technique; not going so heavy like I used to. I want a nice steady strength that is ideal for keeping my mind and body alert. The same goes for cardio. I wasn’t killing myself with the run, but I was embracing the feeling of a good heart rate. I work out my back this Friday. ¶ Also, I’m stepping away from things regularly now by taking a 1/2 an hour walk. It is helping me relax between projects. During the walks I let my mind go where it wants. ¶ Last, this is the beginning of the note taking for my overall physical objective, and that’s to unite the mind and body by growing mentally and physically. This semester, my objective is to explore new ways of finding this progressive balance.
• Friday Workout - Adjusting: 02.08.08
  • Prior to working out, this time, I stretched. During weights, I focused on my upper body and back work out, and I am sticking to my initial plan of focusing on the movement and high reps. Also, I noticed a substantial drop in the weight I’m capable of lifting, e.g., prior to my 2 month layoff, I could pull down over 250lbs around 12 times; where as now, I am fatigued with 160lbs 12 times. This is normal after taking time off, but this time, I don’t think I will go back to maxing out the weight. I want to focus on the muscle and the technique, so it becomes more of a meditation. Last, I increased my running distance to 2 miles. I was tempted to pump up the treadmill closer to 10mph, but I resisted and staid at a steady 7mph. I want to stay steady and consistent for my cardio too. Total time, about 1 hour and 15 minute.
• Medical to Weights: 02.12.08
  • A Doctor’s appointment put me out of commission for working out on yesterday, Monday. So I squeezed a workout into today. ¶ I want to, really need to, get back on the diet that I parted from six months ago. Tomorrow, in the morning, I may head out to get some mixed vegetables and yogurt. ¶ As for my work out, I did a quick chest work out before the school gym closed; I prefer 24 fitness, but it is difficult to work in on a Tuesday. Afterwards, I ran two miles around the indoor track, and during my run, I alternated between landing on my heals and toes per lap. ¶ I will keep the steady two mile pace till I reach a comfort zone before working in more explosive exercises; but I will still maintain good technique, as to not over excerpt myself.
• Wed. Training - Improving Pace: 02.13.08
  • I decided to run before I lifted weights; I wanted to avoid the afternoon treadmill rush. I started out at 8mph for the first mile, and I increased to 10mph for the next 3/4 of a mile, then slowed back down to 8mph for the closing 1/4 mile. This was the first time I returned to 10mph, and things went very well. I still want to hold back and ease into it. Soon, I will start running some long distance routes outside. I want to explore the hills in the East Bay, especially one in Walnut Creek. Maybe I will also run the route from Rob’s movie, On the Edge. ¶ My leg work out went very well too. I’m starting to see more definition, and most importantly, I’m starting to feel the psychological effects of physical improvement.
• Fri. Training - Amazing: 02.15.08
  • I had an amazing work out today, approximately 1.25 hours. I started out with the 2 mile run, initiating at 8mph the first 1.75 miles, 10mph for 0.15 miles, and 12mph for the last 0.10 miles. My closing pace for the last mile wasn’t as fast as Wednesday; but this was because my legs were still sore from the previous workout. I missed out on stretching, so I need to be more diligent with working this in. I maintained my plan, focusing on the technique and repetitions for the back work-out, and my back is getting stronger. The repetitions are easier and smoother. Afterwards I went to Baja Fresh for a Burrito Ultimo (Fresh Chicken, Vegetables, Rice, Cheese, Onions, Bell Peppers, and Cheese) and it was the best Burrito I had since living in Los Angeles. It was peaceful eating outside in the sun, gazing at the green hills of Pleasanton, and soaking up the endorphins from the workout; I really enjoyed the moment. My diet is becoming more consistent too, i.e., I’m working towards spreading it out over the day and including nuts, fruits, and vegetables. I’m already feeling the positive effects!
• Mon. Training - Balance: 02.18.08
  • I started my work-out with a 2 mile run: 8mph the first mile, 10mph the next 1/2 mile, 7mph the next 1/4 mile, and 12mph for the last 1/4 mile. I was pretty drained because I didn’t eat enough before heading out; I need to pick up some mixed nuts at the grocery store. This way I will have a snack when I lock down and focus on something. I then did my upper body chest and shoulder work out. I followed with stretches. Next time I will slow down a bit on the running, so I’m not too drained for the weight lifting. I would like the weight lifting to be consistent, so it works my cardio too. I’m constantly reminding myself; it’s about the technique.
• Wed. Training - Faster: 02.21.08
  • I ran 7mph for the first 0.5 miles, 8-9mph for the next 0.5 miles, and 10mph for the last mile. This is the first time I ran 10mph for a mile straight in a long time. After running I did my standard leg work out, and I can feel my legs getting stronger. Though, I was very tired from running. As for a new diet supplement, I went to Safeway to pick up some unsalted almonds for a quick and healthy snack during studies. Tomorrow I will return to my Martin Creek walks; I really need it. I totaled about 1 hour of working out.
• Fri. Training - Improving: 02.22.08
  • Today my running went even smoother: 7mph 0.5 miles, 8-9mph 0.5 miles, and a consistent and steady 10mph 1 mile. I imagined my frontal lobe deciding to make it easier. This was during the last mile; I told my self, “You want to do this. You choose to do this,” and I imagined myself doing it. This is applicable to other aspects of life, and it makes me want to review some of my psychology notes, not just mental, by psychical.

    The weight training went very well too. My back is certainly becoming stronger, and I’m seeing a lot more definition in my muscles. I want to focus on the balance of the training, and I re-emphasize this to keep my self on a steady track. This weekend I will go for several runs, but they will be at relaxed steady paces.

• Mon.Training - High Energy: 02.26.08
  • I woke up extra early to intercept a UPS package, a new lens and tripod for The Doorway project, and I was up late last night working on the project, so I had little sleep. After a very long morning and afternoon in Antioch, including test shouts and location planning, I headed to the gym. I wanted to visit the Walnut Creek 24 Hour Fitness, but I used my quarters to pay for a 3G Jamba Juice Energy drink (Walnut Creek’s gym is mostly paid parking), so I drove the extra distance to the Pleasanton gym. A combination of the change in sleep pattern and the energy drink provided me with one of my best runs this semester: 8mph 0.5 miles, 9mph 0.5 miles, 10mph 0.75 miles, and 12mph 0.25 mph. Afterwards, I did my chest, triceps, and shoulders; my body is adjusting to long distance and my ability to lift heavy weight is leveling off. If I’m to lift heavier, I will need to cut back on how fast I’m running the long distance; however, I’m not sure I want to do this. In addition, after weights, I did 20 minutes on the stair master to strengthen my legs. All in all, a very good 1.5 hour workout.
• Wed. Training - Legs in WC: 02.27.08
  • I was in Antioch doing test shots for the The Doorway, and this time I remembered to bring quarters for the Walnut Creek 24 Hour Fitness; this is one of my favorite gyms, and I hadn’t been there in a while, so on the way home, I stopped by this Gym. I started out with the treadmill run, and I toned it down a bit: 8mph 0.5 miles, 9mph 0.5 miles, and 10 mph for 1 mile. Worth noting, every gyms treadmills seem to be a bit different, so it’s hard to gauge performance. Afterwards I did my standard leg workout and finished with the stair-master to build leg strength. My cardio certainly improved in the last several weeks, and my body is showing more definition. Most importantly, I’m feeling the psychological impact of health and the endorphin high given by consistent workouts.
• Fri. Training - Too Sick: 02.29.08
  • I worked out so hard on Wednesday, in addition to a 16 hour day of working on The Doorway, I think I shot my immunes system. I had a really bad head ache and soar throat all day yesterday and a minor fever last night. I decided to take it easy today; and I feel a lot better. Unfortunately, I was forced to cancel my shoot for the movie tomorrow, but this will allow for some time away from projects and work, and I will get some exercise by going on a nice hike. I’m planning on Sunol, but I will play it by ear.
• This Weeks Training - Off: 03.04.08
  • I will tone things down for this week. This is in light of fighting through this flu. Hopefully I will be back up to par next week.
• Mon. Training - Getting Back: 03.10.08
  • Today was my first day back into the regular training. Last week, I took it real slow to battle the flu, and it felt real good to be working back up to pace. I started by going extra light on my chest work out. I tried not to push myself to hard; I avoided doing the extra repetitions. Afterwards I ran a slow mile at 6mph. I’m hoping to get back to 8-10mph by the end of the week; however, I must take it slow and build up to it. The last thing I want is to relapse; but again, it felt great to be back into a workout.
• Wed. Thurs. Training - Working up: 03.14.08
  • On Wednesday and Thursday I slightely increased my pace and intensity, yet I’m still focusing on the technique. I’m still taking things easy, working back up after the flu a week and a half ago. I will turn things up more next week. I put in about 3 hours total for both days.
• Mon. Training - Really Strong Day: 03.17.08
  • On the way to the gym; I decided to try some creatine. I haven’t used it for well over a year, and it was in my glove box. Creatine is a nutrirional supplement that produces muscle growth. I stopped taking it because I wanted to see how things went without it; I always worked out very well in the past when taking creatine. I’m not sure how much of the effect was placebo; but I had a very intense workout. I started out with running. I ran the first mile at 7-9pmh, the 3/4 of the second mile at 10mph and the last 1/4 mile from 11-12mph. I then cooled down to a slow jog for a 1/4 of a mile and alternated between walking and running 10-11mph for and additional mile. I noticed it was easier for me to breath during the run, and I felt more aware too. I was surprised because I drank over the weekend, and drinking usually inhibits my work-outs. In addition. I felt like I could have ran a lot harder and further. After words, I did weights for chest and shoulder, and everything was easier too. During my work out, I noticed increased motivation, strength and endurance; however, this was an experiment to see how a small dose of creatine would effect a work-out after a long layoff of the supplement, and I will likely continue with out the supplement for a bit. I want to evoke the same inspiration on food diet only. I may try the creatine again after several weeks to see the difference.
• Wed. Training - Endurance: 03.19.08
  • I ran a steady pace to kick things off, 6-7mph for the 1st .5 miles and 8mph for the additional 2.5 miles. Afterwards I did a slow and steady workout, focusing on technique. I was thinking about toning the intensity down even more; to where everything is at a slow and steady pace. I have a tendency to push my self really hard until I burn out; but I’m thinking of seeing how it feels to stay at the steady and efficient pace thinking about the muscles. I may try this for four weeks. I will think about it.
• Fri. Training - Slow and Steady: 03.21.08
  • I started my Friday workout with a steady run at 8mph for 2 miles. I then moved into a mild back and upper body workout. Afterwards, I did the stair-master for 10 minutes, rotating my climb 360 degrees, i.e., climbing forward, sideways, and backwards. Last I finished with backwards sit-ups, also called good mornings, and stretched. In a previous log, I mentioned toning down my workouts, as to not push myself to burn out, as I have done for years and years. I want to focus on building slow and steady workouts aiming at form. To do this, I would rarely push myself above 10mph on the treadmill, maybe once a week, and I would likely increase the duration of the workouts a little bit too. I will gradually work towards this and see how it feels.
• Mon. & Tue. Training - Improvement: 03.26.08
  • I forgot to log for training on Monday, so I will combine a short note for Monday and Tuesday. My run on Sunday, Spiritual Sunday, greatly influenced my recent workouts. As noted, on Sunday I ran for nearly 1.5 hours, half the distance uphill. My legs haven’t been so sore in nearly a year, but it feels good.

    On Monday, I experienced gains on my weight lifting. This continued into Tuesday too, in addition, running today was easier. In the past, I was doing intense work outs 3-4 times per week. I believe the breaks between may have contributed to the lack of performance; and I believe this is because I work on computers and study a lot, so there isn’t much activity other then the workouts. With the extra activity over the weekend, I immediately felt gains. I’m considering more activities, but I still want to be patient for steady gains, to avoid a physical burnout. When I took the creatine supplement several weeks ago, I noticed an immediate change in motivation and performance, Really Strong Day. I felt a similar experience with the extra training leading into this week, so I think I found a natural solution to the creatine question, as mentioned in the previous linked article. Now the challenge is to balance between all of them, as not to burn out.

• Fri. Training - Basic: 04.04.08
  • Today was a very basic back work out. I will keep this post short; most of my time is now dedicated to the movie. I worked out for about an hour, and I ran 2 miles at 7-10 mph. At the end I ran two 1/4 miles, in intervals, at 12 mph.