January 15, 2008

5 min Treadmill warmup

30 @ 310 lbs Leg Press
30 @ 190 lbs Hamstrings
20 @ 210 lbs Quads
10 @ 190 lbs Quads
30 @ 290 lbs Calf Extensions
30 @ 180 (?) lbs Back Extension
100 crunches

5 1:1 (lvl 20, lvl 1) on the bike
then random speeds for 15 minutes
Bike cool down

January 7/08

First workout of the new year, wasn't too shabby for 2 months off:

Bike
2.5 min warmup
4 min 1:1 (lvl 20/lvl 1)

Treadmill
5 min @ 5 mph (buddy I was working out with used this as his warmup
10 min @ 3 mph with an incline of 10

Weights
Quads 3 x 10 @ 200 lbs
Hamstrings 3 x 10 @ 180 lbs
LegPress 2 x 10 @ 270 lbs
Calf Extension 3 x 10 @ around 200 lbs
Back Extension 3 x 10 @ can't remember
Side Crunches 3 x 15

It's been too long...

It's been a little while since I hit the gym (2 months actually), and my body has predictably responded to my holiday of health. Below are my starting points. I'm going to update them every 15th and 1st of every month, while also recording what I'm doing with my training regiment.

45 " (waist)
51 " (belly)
282.2 lbs (starting weight)

D

November 12 and 14

Back on track to having 3 workouts a week again. First one was a little wimpy though, but mainly used to get back into the swing of things.

November 12

Bike
5 min warmup
5 min lvl 20
5 min lvl 10

Weights
30 x Hammer Curl (40 lbs/hand)
30 x Seated Bench Press (40 lbs/hand)
30 x Leg Press @ 290 lbs

November 14

Tread
5 min warmup
5 min @ 5.2

Weights
20 x Hammer Curl @ 40 lbs/hand (arms were TIRED from Monday's rested workout)
20 x Seated Military Press @ 40 lbs/hand
20 x Seated Chest Press @ 42.6 lbs/hand
10 x SAPD @ 75 lbs
10 x SAPD @ 85 lbs
20 x Quads @ 220 lbs

D

November 1, 2007

OMG, has it really been 21 days since my last workout?! I'd like to say I had some sort of insane illness that kept me from working out, but it had more to do with some travel, a bit of a cold, and just insane business.

Back at it though:

Cardio (Bike)
5 min warmup
5 min @ lvl 20
5 min @ lvl 10

Weights
20 x 40 lbs / hand Hammer Curls
10 x 30 lbs / hand Hammer Curls
20 x 40 lbs / hand Seated Military Press
10 x 30 lbs / hand Seated Military Press
10 x 80 lbs SAPD
10 x 75 lbs SAPD
20 x 230 lbs Quad Raises
10 x 220 lbs Quad Raises

D

Wednesday, October 10

Treadmill
5 min warmup
10 min @ 5.0 mph

Weights
30 x 35 lbs / hand Hammer Curls
30 x 35 lbs / hand Seated Military Press
10 x 42.5 lbs / hand Seated Chest Press
10 x 35 lbs / hand Seated Chest Press

D

Saturday, October 6 2007

Cardio
4 min warmup
5 1:1 (160 rpm's on the lvl1 portions)
3 min @ lvl 10
5 min Treadmill @ 5.0 mph

Weights
30 x 35 lbs/hand Hammer Curls
30 x 35 lbs/hand Seated Military Press
20 x 42.5 lbs/hand Seated Chest Press
10 x 35 lbs/hand Seated Chest Press
100 crunches