Ugh, back from the wedding over the weekend...the "fitness room" at the hotel was crap...three machines that looked like they were made by Fisher Price.
So today is my first workout in a week...so bad!
Cardio
8 min treadmill @ 4.1
2 min treadmill @ 4.4
5 min bike @ lvl 10 > 110 RPM (or tried to anyway...average was probably 110 for the 5 min)
Weights
30 @ 35 lbs/hand Bicep Curl (back up to 35...its difficult as hell for the final 15 reps, which is good)
30 @ 35 lbs/hand Cables
30 @ 50 lbs/hand Shoulder Shrugs
30 @ 230 lbs Quads
D
Thursday, August 30, 2007
Tuesday, August 21, 2007
Tuesday, Auguest 21
Bike
2 min warmup
3 min @ lvl 10 > 115 rpm (average)
3 min @ lvl 20 > 48 rpm
3 min @ lvl 1 > 150 rpm (ish)
Weights
30 @ 230 lbs Quads
30 @ 230 lbs Hamstrings
30 @ 110 lbs Bench Press (full bar)
30 @ 30 lbs/hand Bicep Curl (proper method)
30 @ 35 lbs/hand Seated Chest Press
NO MORE TREADMILL! OMG, the bike nearly killed me tonight! I had an amazing cardio session, but it left me somewhat winded and made me realize
1) How important getting to the gym 3 times a week, even if just for cardio, is
2) How much I've let myself slide
D
2 min warmup
3 min @ lvl 10 > 115 rpm (average)
3 min @ lvl 20 > 48 rpm
3 min @ lvl 1 > 150 rpm (ish)
Weights
30 @ 230 lbs Quads
30 @ 230 lbs Hamstrings
30 @ 110 lbs Bench Press (full bar)
30 @ 30 lbs/hand Bicep Curl (proper method)
30 @ 35 lbs/hand Seated Chest Press
NO MORE TREADMILL! OMG, the bike nearly killed me tonight! I had an amazing cardio session, but it left me somewhat winded and made me realize
1) How important getting to the gym 3 times a week, even if just for cardio, is
2) How much I've let myself slide
D
Monday, August 20, 2007
It's That Time!
So I thought I'd take a look and see how I've progressed over the summer. I started this blog at the end of June, and now that we're coming up to the end of August, I figured I should see some improvements. In some areas, I'm very pleased. In other areas, I'm quite pissed at myself and see where I need to push the intensity up. Here's a recap of my earliest recorded weight for an exercise and what I'm doing presently.
Shoulders
Earliest: 50lbs/hand Present: 50lbs/hand
This is embarrassing. In over two months I'm STILL at 50 lbs? Not only that, but I've been letting myself off with just "doing 30" instead of 40 reps. Not any more.
Benchpress
Earliest: 90lbs Full Bar Present: 90lbs Full Bar
I remember thinking that moving from 75 to 90 was a big deal, and it was. But I've been at 90 for way too long. Time to break the 100 mark going forward.
Straight Arm Pulldowns
Earliest: 65lbs Present: 75lbs
Yeah, I've definately noticed extra strength and definition in my triceps. Just started on 75 lbs, so we'll see how long until I graduate up to 80.
Quads
Earliest: 200 lbs Present: 230 lbs
My legs are definately my strongest assets, and I'm very happy with how they've developed on all facets. Increasing 30 lbs in 2 months is fantastic, and I definately notice it when biking.
Leg Pres
Earliest: 290 lbs Present: 310 lbs
Same as above...great improvement for a very heavy exercise.
Hamstrings
Earliest: 200 lbs Present: 230 lbs
I am NOT a fan of the hamstring machine at the gym, but obviously things are working out properly. Great improvement.
Chest Press
Earliest: 30 lbs/hand Present: 30 lbs/hand
I've only started doing this one within the last month I'd say, but that's no reason why I shouldn't be going heavier.
Front Plate
Earliest: 35 lbs Present: 45 lbs
I've been doing 45 lbs for a long time though...time to move up...although I'm not sure that they HAVE heavier plates at the Y...might need to find an alternate exercise or trade up one front plate for two barbells.
Bicep Curls
Earliest: 30 lbs Present: 35 lbs
This one I'm not as worried about, as I was trying a bunch of different ways to perform the bicep-curl exercise (sitting, standing, full bar, hammer-curls, etc.). I finally got some great advice from a guy at the gym, and doing 35 lbs the right way is still pretty difficult...so we'll keep that weight for a bit.
So to recap, here are the new weights for all my exercises for now until the end of September...then we'll review again:
Shoulders: 55 lbs / hand
Bench: 100 lbs Full Bar
SAPD: 75 lbs
Quads: 230 lbs
Hamstrings: 230 lbs
Leg Press: 315 lbs (gonna increase 5)
Chest Press: 35 lbs / hand
Front Plate: 50 lbs
Bicep Curls: 35 lbs / hand
D
Shoulders
Earliest: 50lbs/hand Present: 50lbs/hand
This is embarrassing. In over two months I'm STILL at 50 lbs? Not only that, but I've been letting myself off with just "doing 30" instead of 40 reps. Not any more.
Benchpress
Earliest: 90lbs Full Bar Present: 90lbs Full Bar
I remember thinking that moving from 75 to 90 was a big deal, and it was. But I've been at 90 for way too long. Time to break the 100 mark going forward.
Straight Arm Pulldowns
Earliest: 65lbs Present: 75lbs
Yeah, I've definately noticed extra strength and definition in my triceps. Just started on 75 lbs, so we'll see how long until I graduate up to 80.
Quads
Earliest: 200 lbs Present: 230 lbs
My legs are definately my strongest assets, and I'm very happy with how they've developed on all facets. Increasing 30 lbs in 2 months is fantastic, and I definately notice it when biking.
Leg Pres
Earliest: 290 lbs Present: 310 lbs
Same as above...great improvement for a very heavy exercise.
Hamstrings
Earliest: 200 lbs Present: 230 lbs
I am NOT a fan of the hamstring machine at the gym, but obviously things are working out properly. Great improvement.
Chest Press
Earliest: 30 lbs/hand Present: 30 lbs/hand
I've only started doing this one within the last month I'd say, but that's no reason why I shouldn't be going heavier.
Front Plate
Earliest: 35 lbs Present: 45 lbs
I've been doing 45 lbs for a long time though...time to move up...although I'm not sure that they HAVE heavier plates at the Y...might need to find an alternate exercise or trade up one front plate for two barbells.
Bicep Curls
Earliest: 30 lbs Present: 35 lbs
This one I'm not as worried about, as I was trying a bunch of different ways to perform the bicep-curl exercise (sitting, standing, full bar, hammer-curls, etc.). I finally got some great advice from a guy at the gym, and doing 35 lbs the right way is still pretty difficult...so we'll keep that weight for a bit.
So to recap, here are the new weights for all my exercises for now until the end of September...then we'll review again:
Shoulders: 55 lbs / hand
Bench: 100 lbs Full Bar
SAPD: 75 lbs
Quads: 230 lbs
Hamstrings: 230 lbs
Leg Press: 315 lbs (gonna increase 5)
Chest Press: 35 lbs / hand
Front Plate: 50 lbs
Bicep Curls: 35 lbs / hand
D
Sunday, August 19, 2007
Sunday, August 19
Dude...I wrecked myself today or something...I had a great workout today, I even slept in...but man, I am TIRED tonight (just got up from a 3 hour nap a while ago) and I have a headache...ugh...
But anyway, back to the workout.
Cardio
I biked to the gym, taking a longer out-of-the-way route going there, and a more direct route back...had to be at least 5 k combined.
Weights
30 @ 230 Quads
30 @ 230 Hamstrings
40 @ 250 Hip Adduction
40 @ 250 Hip Abduction
30 @ 90lbs Bench Press (full bar)
30 @ 35lbs/hand bicep curls
30 @ 75lbs Straight Arm Pulldowns
10 @ 30/hand Standing Cables
20 @ 35/hand Standing Cables
50 crunches
D
But anyway, back to the workout.
Cardio
I biked to the gym, taking a longer out-of-the-way route going there, and a more direct route back...had to be at least 5 k combined.
Weights
30 @ 230 Quads
30 @ 230 Hamstrings
40 @ 250 Hip Adduction
40 @ 250 Hip Abduction
30 @ 90lbs Bench Press (full bar)
30 @ 35lbs/hand bicep curls
30 @ 75lbs Straight Arm Pulldowns
10 @ 30/hand Standing Cables
20 @ 35/hand Standing Cables
50 crunches
D
Wednesday, August 15, 2007
Wednesday, August 15
Treadmill
5 min @ 4.3/No Elevation
Weights
40 @ 310 Leg Press
30 @ 215 Quads
40 @ 250 Hip Adduction
40 @ 250 Hip Abduction
40 @ 50/hand Shoulder Shrugs
30 @ 35/hand Bicep Curl (I think I'm ready to move up to 40 lb weights!!!)
30 @ 35/hand Bench Press (this was dumb...weights were too light...decided to couple them with my bicep curls, but realized after that I press 90 lbs with a bar so 70 lbs was way too light)
30 @ 70 Straight Arm Pulldowns
D
5 min @ 4.3/No Elevation
Weights
40 @ 310 Leg Press
30 @ 215 Quads
40 @ 250 Hip Adduction
40 @ 250 Hip Abduction
40 @ 50/hand Shoulder Shrugs
30 @ 35/hand Bicep Curl (I think I'm ready to move up to 40 lb weights!!!)
30 @ 35/hand Bench Press (this was dumb...weights were too light...decided to couple them with my bicep curls, but realized after that I press 90 lbs with a bar so 70 lbs was way too light)
30 @ 70 Straight Arm Pulldowns
D
Sunday, August 12
I did a crazy fast workout:
Treadmill
5 minutes (more of a warmup than anything though)
Weights
30 @ 210 Quads
30 @ 210 Hamstrings
40 @ 230 Hip Adduction
40 @ 230 Hip Abduction
30 @ 35 lbs/hand Bicep Curl
30 @ 70 lbs Straight Arm Pulldowns
I did something else...can't remember though (writing this on Wednesday)
D
Treadmill
5 minutes (more of a warmup than anything though)
Weights
30 @ 210 Quads
30 @ 210 Hamstrings
40 @ 230 Hip Adduction
40 @ 230 Hip Abduction
30 @ 35 lbs/hand Bicep Curl
30 @ 70 lbs Straight Arm Pulldowns
I did something else...can't remember though (writing this on Wednesday)
D
Friday, August 10, 2007
Thursday, August 9
Bike
3 min @ lvl 20 > 50 rpm
3 min @ lvl 10 > 100 rpm
3 min @ lvl 1 > 140 rpm
3 - 30 sec intervals @ lvl 1 (stayed over 180 RPM)
Weights
40 @ 230 Hip Adduction
40 @ 230 Hip Abduction
30 @ 210 Quads
30 @ 45 Front Plate
30 @ 70 Straight Arm Pull Downs
20 @ 30/hand Seated Chest Press
D
3 min @ lvl 20 > 50 rpm
3 min @ lvl 10 > 100 rpm
3 min @ lvl 1 > 140 rpm
3 - 30 sec intervals @ lvl 1 (stayed over 180 RPM)
Weights
40 @ 230 Hip Adduction
40 @ 230 Hip Abduction
30 @ 210 Quads
30 @ 45 Front Plate
30 @ 70 Straight Arm Pull Downs
20 @ 30/hand Seated Chest Press
D
Sunday, August 5, 2007
Sunday, August 5
Treadmill
10 min @ 4.0
Weights
30 x 35 lbs/hand Bicep Curl (did these seated this time and isolated the muscle way better)
30 x 50 lbs/hand Shoulder Shrugs
30 x 70 lbs Straight Arm Pull Downs
20 x 25 lbs/hand Cuban Press (that exercise I mentioned in a previous post)
30 x 30 lbs/hand Seated Chest Press
30 x 210 lbs Quads
30 x 200 lbs Hamstrings
30 x 130 lbs Back Extension
30 x 150 lbs Ab Crunches
D
10 min @ 4.0
Weights
30 x 35 lbs/hand Bicep Curl (did these seated this time and isolated the muscle way better)
30 x 50 lbs/hand Shoulder Shrugs
30 x 70 lbs Straight Arm Pull Downs
20 x 25 lbs/hand Cuban Press (that exercise I mentioned in a previous post)
30 x 30 lbs/hand Seated Chest Press
30 x 210 lbs Quads
30 x 200 lbs Hamstrings
30 x 130 lbs Back Extension
30 x 150 lbs Ab Crunches
D
Thursday, August 2, 2007
August 2, 2007 (and August 1, 2007)
So last night I went golfing (just a 9 hole) for the first time in a month...and it somewhat showed (moose-eared the first hole...ugh...). I need to really work on my lower back muscles too...they were really sore.
Then after golf I worked out my stomach muscles at the all-you-can-eat ribs night at Montana's with my buddy, starting off with some medium wings and potato skins. A word of warning about Montana's potato skins...they aren't potato skins...they're a half a freaking potato with bacon and cheese melted on top! These things were MONSTERS. I know...bad carbs...I know...but sooo good.
So to my workout today:
Bike
3 min lvl 20 > 45
3 min lvl 10 > 100
3 min lvl 1 > 140
4 x 30 sec intervals at lvl 1, hovering around 180 RPM's, with a 1 minute recovery break
Weights
40 @ 310 Leg Press
30 @ 120 Ab Crunch
30 @ 35/hand Bicep Curl
30 @ 70 Straight Arm Pulldown
20 @ 50 Shoulder Shrugs
Not the best workout I've ever done, but I was pretty tired from golfing last night (plus I got hom at like 11:30, to bed at 12ish, then up at 6 for the workout).
At least I got something in right?
D
Then after golf I worked out my stomach muscles at the all-you-can-eat ribs night at Montana's with my buddy, starting off with some medium wings and potato skins. A word of warning about Montana's potato skins...they aren't potato skins...they're a half a freaking potato with bacon and cheese melted on top! These things were MONSTERS. I know...bad carbs...I know...but sooo good.
So to my workout today:
Bike
3 min lvl 20 > 45
3 min lvl 10 > 100
3 min lvl 1 > 140
4 x 30 sec intervals at lvl 1, hovering around 180 RPM's, with a 1 minute recovery break
Weights
40 @ 310 Leg Press
30 @ 120 Ab Crunch
30 @ 35/hand Bicep Curl
30 @ 70 Straight Arm Pulldown
20 @ 50 Shoulder Shrugs
Not the best workout I've ever done, but I was pretty tired from golfing last night (plus I got hom at like 11:30, to bed at 12ish, then up at 6 for the workout).
At least I got something in right?
D
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