NURS 478 Self Care Journal

Your Name: _____Chance Sasser________________________ Your Buddy: __Ian Jones____________

Select any evidence-based intervention/recommendation to follow (do this over 8 weeks):

 Complete at least 150 minutes of moderate-intensity aerobic exercise per week, such as biking under 9 mph,
dancing, jogging, or playing tennis; or complete 60 minutes of vigorous-intensity exercise per week, such as
running, kickboxing, or jumping rope.

Complete Weekly journal entries:

Week Description of intervention implemented this week (include frequency/length of time):
1
View Schedule of workout for Monday Week 1. This is an example for this week of workout. Usual
workout will last between 2 and 2.5 hours, and completed at a high intensity 5 times a week.

Comments on Activity:

Powerlifting, Bodybuilding, Stretches, METCONs, and Burners. Did 65% of One Rep Max for weight.

Week Description of intervention implemented this week (include frequency/length of time):

2
View attachment of workout for Tuesday Week 2. This is an example for this week of workout. Usual
workout will last between 2 and 2.5 hours, and completed at a high intensity 5 times a week.

Comments on Activity:

Powerlifting, Bodybuilding, Stretches, METCONs, and Burners. Did 70% of One Rep Max for weight.

Buddy Check-In Comments: (Note Key Comments from Conversation)

Both of us felt tired and low energy after each workout. Gym was super hot, so it made everything
worse. We cleared the board, and got all the workouts done, even though it seemed like our
conditioning was off.

Week Description of intervention implemented this week (include frequency/length of time):

3
View Attachment of workout for Wednesday Week 3. This is an example for this week of workout.
Usual workout will last between 2 and 2.5 hours, and completed at a high intensity 5 times a week.
 Comments on Activity:

Powerlifting, Bodybuilding, Stretches, METCONs, and Burners. Did 75% of One Rep Max for weight.

Buddy Check-In Comments: (Note Key Comments from Conversation)

Starting to feel better, and more in shape. Gym was also less hot due to cooler weather, so that was nice.

Week Description of intervention implemented this week (include frequency/length of time):

4
View Attachment of workout for Thursday Week 4. This is an example for this week of workout. Usual
workout will last between 2 and 2.5 hours, and completed at a high intensity 5 times a week.

Comments on Activity:

Powerlifting, Bodybuilding, Stretches, METCONs, and Burners. Did 80% of One Rep Max for weight.

Buddy Check-In Comments: (Note Key Comments from Conversation)

Lifts were heavier, but felt easier. More flexible in all movements. And Cardio/Metcon workouts still
extremely tough, but we had energy after.

Week Description of intervention implemented this week (include frequency/length of time):

5
View Attachment of Friday Week 1. This is an example for this week of workout. Usual workout will
last between 2 and 2.5 hours, and completed at a high intensity 5 times a week.

Comments on Activity:

Powerlifting, Bodybuilding, Stretches, METCONs, and Burners. Did 85% of One Rep Max for weight.

Buddy Check-In Comments: (Note Key Comments from Conversation)

Noticed a significant change in body composition, energy, and muscular/cardio endurance.

Week Description of intervention implemented this week (include frequency/length of time):

6
View Attachment of Saturday Week 2. This is an example for this week of workout. Usual workout will
last between 2 and 2.5 hours, and completed at a high intensity 5 times a week.
 Comments on Activity:

Powerlifting, Bodybuilding, Stretches, METCONs, and Burners. Did 90% of One Rep Max for weight.

Buddy Check-In Comments: (Note Key Comments from Conversation)

Workouts became a habit, and it was not such a drag to force ourselves to go, especially because we felt
better and looked better, so the motivation met up with our discipline.

Week Description of intervention implemented this week (include frequency/length of time):

7
View Attachment of Monday Week 3. This is an example for this week of workout. Usual workout will
last between 2 and 2.5 hours, and completed at a high intensity 5 times a week.

Comments on Activity:

Powerlifting, Bodybuilding, Stretches, METCONs, and Burners. Did 95% of One Rep Max for weight.

Buddy Check-In Comments: (Note Key Comments from Conversation)

During the workouts, we started to feel symptoms of overtraining. Ian’s knees began to hurt, and my
back was hurting on squats. Considering a De-load and rest week for week 8, but still doing 1 rep
maxes, as this does not put as much stress on the body as everything else.

Week Description of intervention implemented this week (include frequency/length of time):

8

View Attachment of Tuesday Week 4. This is an example for this week of workout. Usual workout will
last between 2 and 2.5 hours, and completed at a high intensity 5 times a week. Only did the one rep
weight for this week though.

Comments on Activity:

Did 100% of One Rep Max for weight.

Complete Survey Below

(Once Completed submit entire document to D2L Assignment Drop box by Due date and add to Your
Portfolio.)

Reflection on Panopto presentation and 8-week intervention:

What did these activities teach you?

 That to gain progress, it requires discipline and motivation, even when you feel you don’t have it. But
doing it with a goal of self-care in mind helped me to keep on track to reach my goals of being stronger,
looking better, and being healthier.

Have you noticed any changes in your life since you began this intervention?

Yes, I have noticed feeling more energy, and I like the way my body looks now as it increases my
confidence. I also feel overall healthier, which relates to so many other areas of my life as well.

Will you do anything differently now? Please explain.

I would take a rest week sooner, just because we felt as though we were overtraining, and sometimes
you have to pull back and relax to gain more.

Comments/suggestions: I would like to do this again, even after the assignment is due, but with a
different workout to see how much I can challenge myself.

Please rate how strongly you agree or disagree with these statements:
Following an evidence-based recommendation to reduce burnout was valuable to me.

Strongly Agree Neutral Disagree Strongly

Agree Disagree
5 4 3 2 1

This 8-week intervention will help me implement preventative strategies for burnout in my career.

Strongly Agree Neutral Disagree Strongly

Agree Disagree
5 4 3 2 1

Monday: Pulls
WEEK1: Barbell Curl w/ Preacher Bench: 3x10 3:2:4
Clean & Clean Pulls Close Grip Dumbbell Pushups: 4x25
55% 4X5 Hang and 80% Pull 4X3
Metcon1:
Accessories: Lats/Bi/Chest 12min AMRAP
Bent Over Row: 3x10. 10 Pull-ups
15 Kettle Bells Swings Barbell Curl w/ Preacher Bench: 3x10 3:2:4
20 Cal Row Close Grip Dumbbell Pushups: 4x25

(2min Stretch: Sit Reach Lt & Rt) Metcon1:

Metcon2: For Time: “DT”
AMRAP 6min 5 Rounds
Burpees 15 12 Deadlifts
Hang Cleans 10 9 Hang Cleans
6 Push Jerks
(2min Stretch: Criss Cross Lt & Rt)
(2min Stretch: Sit Reach Lt & Rt)
Burner: Max Strict Pull ups, Tabata Abmat Sit-ups Metcon2:
——————————————————————— For Time:
Rounds: 2
Pull-ups 25
WEEK2: DB Push Press 30
Clean & Clean Pulls
65% 4X3 Power and 85% 4X3 (2min Stretch: Criss Cross Lt & Rt)

Accessories: Lats/Bi/Tri Burner: Max 1000m Row, Tabata Abmat Sit-ups

Lawn Mower: 3x10 ———————————————————————
DB Curl: 3x10 WEEK4:
DB Tri Ext: 3x10 Clean & Clean Pulls
85% 5X1 Hang and 95% 4X2
Metcon1:
Chipper Accessories: Lats/Bi/Tri
“Grace” Lawn Mower: 3x10
30 Clean & Jerks DB Curl: 3x10
DB Tri Ext: 3x10
(2min Stretch: Sit Reach Lt & Rt)
Metcon2: Metcon1:
Chipper: Fight Gone Bad:
Cal Row 50 1min Kettle Bell Swings
Kettle Bell Snatches 50 1min Toes to Bar
Pull-ups 50 1min Rest
1min Clean & Jerks
(2min Stretch: Criss Cross Lt & Rt) 1min Rest

Burner: Tabata Kettle Bell Swings, Tabata Abmat Sit-ups (2min Stretch: Sit Reach Lt & Rt)
——————————————————————— Metcon2:
Fight Gone Bad:
Hang Cleans 1min
Pull Ups 1min
Cal Row 1min
WEEK3: Rest 1min
Clean & Clean Pulls
75% 3X3 Power and 90% 4X2 (2min Stretch: Criss Cross Lt & Rt)

Accessories: Lats/Bi/Chest Burner: Tabata DB Snatches, Tabata Abmat Sit-ups

Bent Over Row: 3x10. ———————————————————————

Tuesday: Legs Posterior

WEEK1: Bulgarian Split Squats: 3x10
Back Squat Leg Extension: 4x10
65% 4X5
Metcon1:
Accessories: Quads For Time: “Nancy”
Lunges: 3x20 400m Run
15 Overhead Squats Lunges: 3x20
Bulgarian Split Squats: 3x10
(2min Stretch: Couch Lt & Rt) Leg Extension: 4x10
Metcon2:
For Time: Rounds 2 Metcon:
Run 400m Chipper
Cal Bike 25 50 Overhead Lunges
800m Run
(2min Stretch: Pigeon Lt & Rt) 50 Farmer Lunges

Burner: Tabata Hip Extensions (2min Stretch: Couch Lt & Rt)

——————————————————————— Metcon2:
WEEK2: Chipper:
Back Squat Box Jumps 50
75% 3X3 KB Swings 50

Accessories: Quads (2min Stretch: Pigeon Lt & Rt)

Lunges: 3x20
Bulgarian Split Squats: 3x10 Burner: Reverse Tabata Cal Bike
Leg Extension: 4x10 ———————————————————————
WEEK4:
Metcon1: Back Squat
Fight Gone Bad: 3 Rounds 90% 4X1
1min Cal Bike
1min Toes to Bar Accessories: Quads
1min Hang Cleans Lunges: 3x20
1min Hip Extensions Bulgarian Split Squats: 3x10
1min Rest Leg Extension: 4x10

(2min Stretch: Couch Lt & Rt) Metcon1:

Metcon2: 12 AMRAP
Fight Gone Bad: 30 Jump Rope
Rounds: 4 10 Push Press
Thruster 1min 10 GHD Sit-ups
Burpees 1min
Rest 1min (2min Stretch: Couch Lt & Rt)
Metcon2:
(2min Stretch: Pigeon Lt & Rt) AMRAP 5min
Box Jumps 10
Burner: 1 Mile Max Effort Cal Bike 10
———————————————————————
(2min Stretch: Pigeon Lt & Rt)

Burner: 400m Max Effort Run

WEEK3: ———————————————————————
Back Squat
80% 3X3

Accessories: Quads

Wednesday: Pushes
WEEK1: Lateral & Frontal Raises:
Shoulder Press Each 4x10
70% 5X5
Metcon1:
Accessories: Chest/Shoulder Chipper: “JT”
Dumbbell Chest Press: 4x10 21-15-9
Handstand Push-Ups Dumbbell Chest Press: 4x10
Ring Dips Lateral & Frontal Raises:
Push-ups Each 4x10

(2min Stretch: Praying) Metcon1:

Metcon2: Fight Gone Bad: 3 Rounds
Chipper: 1.5min Burpees
Jump Rope 100 1.5min Thrusters
Thrusters 30 1min Rest
Cal Row 50
(2min Stretch: Praying)
(2min Stretch: Tricep Lt & Rt) Metcon2:
Fight Gone Bad: Rounds 3
Burner: Tabata Jumps Rope Push Ups 1min
——————————————————————— Wall Balls 1min
WEEK2: DB Push-press 1min
Push Press Rest 1min
70% 4X5
(2min Stretch: Tricep Lt & Rt)
Accessories: Chest/Shoulder
Incline Bench: 4x10 Burner: Max Ring Dips
Lateral and Frontal Raises: ———————————————————————
each 4x10 WEEK4:
Push Jerk
Metcon1: “Cindy" 80% 3X3
20 AMRAP
5 Pull-ups Accessories: Chest/Shoulder
10 Push-ups Incline Bench: 4x10
15 Air Squats Lateral and Frontal Raises:
each 4x10
(2min Stretch: Praying)
Metcon2: Metcon1:
AMRAP 8min For Time: “Elizabeth"
Cal Row 15 21-15-9
KB Swings 10 Power Cleans
Ring Dips
(2min Stretch: Tricep Lt & Rt)
(2min Stretch: Praying)
Burner: Max Push-ups Metcon2:
——————————————————————— For Time: Rounds 3
Push Jerks 10
Toes to Bar 10
Wall Balls 15

WEEK3: (2min Stretch: Tricep Lt & Rt)

Push Jerk
75% 3X5 Burner: Max Hand Stand Push-ups
———————————————————————
Accessories: Chest/Shoulder —————————————————————
Friday: Legs Anterior
WEEK1: Machine Hack Squat: 4x10
Front Squat
60% 4X5 Metcon1:
12 AMRAP
Accessories: Ham/Glute 10 GHD Sit-ups
Leg Curl: 4x10 20 Box Jumps
10 Overhead Squats
Accessories: Ham/Glute
(2min Stretch: Couch Lt & Rt) Leg Curl: 4x10
Metcon2: Machine Hack Squat: 4x10
AMRAP 6min
Front Squats 10 Metcon1:
Ring Dips 10 Chipper:
50 Wall Balls
(2min Stretch: Criss Cross Lt& Rt) 50 Hip Extensions
50 Box Jumps
Burner: 400m Farmer Carry
——————————————————————— (2min Stretch: Couch Lt & Rt)
WEEK2: Metcon2:
Front Squat Chipper:
70% 3X3 Hang Squat Cleans 30
Run 800m
Accessories: Ham/Glute
Leg Curl: 4x10 (2min Stretch: Criss Cross Lt& Rt)
Machine Hack Squat: 4x10
Burner: Tabata Lunges
Metcon1: ———————————————————————
Fight Gone Bad: “Macho Man” WEEK4:
10 Rounds (For Weight) Front Squat
Every 1min: 80% 4X1
3 Power Cleans + 3 Front Squats + 3 Jerks
Accessories: Ham/Glute
(2min Stretch: Couch Lt & Rt) Leg Curl: 4x10
Metcon2: Machine Hack Squat: 4x10
Fight Gone Bad:
Rounds 3 Metcon1:
Box Jumps 1min For Time: “Diane”
Front Squats 1min 21-15-9
Rest 1min Deadlifts
Handstand Push-ups
(2min Stretch: Criss Cross Lt& Rt)
(2min Stretch: Couch Lt & Rt)
Burner: Tabata Hip Extensions Metcon2:
——————————————————————— For Time: Rounds 3
Thrusters 20
Cal Row 20

(2min Stretch: Criss Cross Lt& Rt)

Burner: Tabata Box Jumps

WEEK3: ———————————————————————
Front Squat
75% 3X3
 Saturday: Pulls

WEEK1:
Snatch
55% 4X5

Accessories: Bi/Tri
Dumbbell Pullovers: 4x10
Triceps Extensions: 4x10
Bicep Dumbbell curls: 3x10

Metcon1:
Fight Gone Bad: 4 Rounds
1min Pull-ups
1min Snatches
1min Burpee
1min Rest

(2min Stretch: Sit & Reach Lt & Rt)

Metcon2:
Fight Gone Bad: Rounds 2
DB Push Press 1min
Toes to Bar 1min
Kettle Bell Sntaches 1min
Row 1min
Rest 1min

(2min Stretch: Pigeon Lt & Rt)

Burner: 500m Max Row, Tabata Abmat Sit-ups

———————————————————————
WEEK2:
Snatch
60% 4X4

Accessories: Bi/Tri
Dumbbell Pullovers: 4x10
Skull Crushers: 4x10
Bicep Barbell curls: 3x10

Metcon:
For Time: “Fran”
21-15-9
Thrusters
Pull-ups

(2min Stretch: Sit & Reach Lt & Rt)

Metcon2:
For Time: Rounds 4
Snatch 15
Ring Dips 15
Run 200m

(2min Stretch: Pigeon Lt & Rt)

M O’C Fall 2018

Burner: Max Toes to Bar, Tabata Abmat Sit-ups
———————————————————————

WEEK3:
Snatch
70% 4X3

Accessories: Bi/Tri
Dumbbell Pullovers: 4x10
Triceps Extensions: 4x10
Bicep Dumbbell curls: 3x10

Metcon1:
15 AMRAP
15 Snatch
20 Kettle Bell Snatch
10 Pull-ups

(2min Stretch: Sit & Reach Lt & Rt)

Metcon2:
AMRAP: 5min
Cal Row 10
Jump Rope 20

(2min Stretch: Pigeon Lt & Rt)

Burner: Tabata Pull-ups, Tabata Abmat Sit-ups

———————————————————————
WEEK4:
Snatch
80% 3X3

Accessories: Bi/Tri
Dumbbell Pullovers: 4x10
Skull Crushers: 4x10
Bicep Barbell curls: 3x10
Metcon1:
Chipper: “17.1 Open”
10 DB Snatch
15 Burpees Box Jump Overs
20 DB Snatch
15 Burpees Box Jump Overs
30 DB Snatch
15 Burpees Box Jump Overs
40 DB Snatch
15 Burpees Box Jump Overs
50 DB Snatch

(2min Stretch: Sit & Reach Lt & Rt)

Metcon2:
Chipper:
Toes to Bar 30
Cal Row 40
Jump Rope 100

(2min Stretch: Pigeon Lt & Rt)

M O’C Fall 2018
Burner: Max Kipping Pull-ups, Tabata Abmat Sit-ups

MAXES:

M O’C Fall 2018