Monday, July 30th

Bike
3 min warmup
3 min lvl 20 > 50 rpm
3 min lvl 10 > 140 rpm
3 min lvl 1 > 145 rpm
4 x 30 second sprints @ lvl 1 (approx 170 - 180 RPM) with 1 min recovery

Weights
30 @ 35/hand Bicep Curl
40 @ 50/hand Shoulder Shrugs
30 @ 90 Ab Crunches (I think it was 90)
40 @ 210 Hip Abduction (inside out)
30 @ 215 Quads

Thurday, July 26th

Forgot to enter this workout entry from Friday:

Treadmill
10 min @ 3.9

Weights
40 @ 210 Hip Adduction
30 @ 200 Hamstrings
30 @ 35/hand Bicep Curl
30 @ 70 Straight Arm Pulldown
30 @ 45 Front Plate
30 @ 210 Quads

Random Health Items

I've been reading Men's Health quite a bit lately...especially now that I can actually relate to the articles instead of just wondering "what if".

A couple of things that have stood out from recent articles:

Interval Training on the Bike
In addition to doing the level variants, one article that talked about burning the "last 10 pounds" (I know, I have alot more than just 10 to go), it recommended doing interval training on the bike: 30 seconds at max speed with 60 second "break" in between (which means 30% of whatever "max" is). I'm going to try and incorporate that into my bike portions this week. Something like:
3 min @ lvl 3
3 min @ lvl 10
3 min @ lvl 20
3 sets 30/60 @ lvl 3

Cuban Press
A variation of the military press, this one works like this:
1. Stand holding light dumbells in front of you at thigh level with an overhand grip.
2.Pull the weights straight up until your arms are paraellel to the floor (like a standing/row motion)
3.Flip your arms so that they're now in a pre-military press position
4. Press the weights overhead
5. Return to starting position by doing the steps in reverse

I need to find Quinoa
Apparantly a miricle food that has "twice the protein of regular cereal grains, fewer carbs, and a dose of healthy fats". Can be used as a relacement for oatmeal, rice, grains, etc.

There is no special exercise for abs
There is no special, magical exercise for abs...or for losing the ring of body fat that's protecting my abs from the world. So here's what I think it comes down to:
- More cardio: Burn the calories, lose the fat. It's pretty simple.
- More crunches: I'm thinking (and I could be wrong) that if you work the muscles in an area, the fat around that area will get burned (?!). Regardless, I've been neglecting my abs for qutie a while. My trainer used to have me do 300 - 600 crunches a week...I'm doing maybe 50 to 100 if any at all. I need to re-implement these into my workout.

D

July 24th

Did an evening workout (man, counting the bike ride that's three in as many days!)

Treadmill
3 min warmup
10 min @ 3.9

Weights
30 @ 70 lbs Straight Arm Pulldowns
30 @ 100 lbs Bench Press (full bar...these were really tough for some reason)
30 @ 30 lbs/hand Chest Press (I think that's what its called...seated cables)
40 @ 210 lbs Hip Adduction (legs out, pushing in)
20 @ 210 lbs Hip Abduction (legs in, pushing out)
20 @ 220 lbs Hip Abduction
30 @ 210 lbs Quads

That's it until either Friday morning or Saturday.

D

Monday, July 23rd

Evening workout...

Cardio
10 min Treadmill @ 3.9 (no elevation...I find I get just as good a cardio workout)

Weights
30 @ 35 lbs/hand Bicep Curls
30 @ 40 lbs /hand Seated Military Press
40 @ 50 lbs /hand Shoulder Shrugs
30 @ 150 lbs Hamstring Press (machine)
40 @ 305 lbs Leg Press

I'm not sure if its because I think I'm coming down with a sinus cold, or that doing the treadmill affects me differently than doing the bike, but by the time I was in my second set of Military Press (I did the weights in order, after the treadmill) I was sweating like crazy (it is really humid right now, but this wasn't just the temperature), my heart was racing, and I was getting a headache. So after the leg-presses (which my body wasn't too happy about considering yesterday's bike ride), I called it a night. I'm going to go tomorrow morning with my wife and workout, so I'll cover the other weight exercises that I missed tonight.

D

Sunday, July 22nd

I went biking today...did a 20 km route from my place to almost downtown Winnipeg and back through Assiniboine park.

D

Thursday, July 19

Treadmill
5 min warmup
5 min jog @ 3.9 (yes, jogging...for a full 5 min!!! I've never done that before...)

Bike
1 min warmup
3 min @ lvl 10 > 100 rpm
3 min @ lvl 20 > 48 rpm
3 min @ lvl 1 > 135 rpm

Weights
30 @ 210 lbs Quads
30 @ 200 Hip Abduction (outter)
30 @ 190 Hip Abduction (inner)
30 @ 150 Tricep Press
20 @ 30 (each hand) Chest Press
30 @ 35 (each hand) Bicep Curl
10 @ 105 Seated Row
20 @ 120 Seated Row

July 12, 2007

Treadmill (yes, treadmill)
3 min warmup
5 min 15 incline, 3.9 speed (MPH)

Bike
3 min lvl 10
3 min lvl 20
3 min lvl 1

Weights
30 @ 200 lbs Seated Hamstrings
30 @ 205 lbs Quads
40 @ 305 lbs Leg press
40 @ 210 lbs Calf Extension
30 @ 70 lbs Bicep Curls (this was the machine, so technically I guess it was like 35 lbs /hand)
30 @ 65 lbs Straight Arm Pulldowns
30 @ 50 lbs Shoulder Shrugs

July 12, 2007

Ugh...been a few days since I actually did the workout...let's see what I remember...

Bike
3 min warmup
3 min lvl 10
3 min lvl 20
3 min lvl 1

Weights
30 x 90 lbs Bench Press (full bar)
30 x 45 lbs Front Plate
30 x 35 lbs Bicep Curl (seated, per hand)
30 x 65 lbs Straight Arm Pulldowns
30 x 200 lbs Hamstrings
30 x 200 lbs Quads

I'm trying to perfect the bicep curl. For the last few weeks I was recording hammer curls. But what I was finding was that I really wasn't doing them right...I wasn't isolating my bicep...was more using myback and "swinging" the dumbell in my movements. Plus, I pulled a muscle in my neck doing one of them, so I knew I wasn't executing it properly.

So I've been trying to do a seated bicep curl, and its been a lot harder...so much that I dropped the weight to 35 from 40 lbs because when I isolate my biceps, they aren't as strong as when standing and using my body in orchestration with my arms.

So anyway, we'll see how the seated curls go.

D

July 8 and July 10

Ha, so my little "plan" hasn't gotten off to a good start. I still had two really good workouts so far this week, but they aren't "to plan".

July 8 (Sunday)

Bike
3 min warmup
5 1:1 (lvl1, lvl20)

Weights
40 @ 50 lbs (each arm) Shoulder Shrugs
30 @ 35 lbs (each arm) Bicep Curls (seated)
30 @ 65 lbs Straight Arm Pulldowns
30 @ 30 lbs (each arm) Chest Press
30 @ 200 lbs Quads

July 10 (Tuesday)

Bike
5 min @ lvl 10 > 100 RPM
5 min @ lvl 20 > 48 RPM
5 min @ lvl 1 > 135 RPM
5 min warmup/cooldown

Weights
40 @ 300 lbs Leg Press
30 @ 190 lbs Hamstrings

D

New Regiment

I took a look at the exercises that I do, and grouped them into three days worth of workouts:

Sunday Bike - 5 1:1 Shrugs Bench Press Bicep Curls Straight Arm PD's Chest Press Seated Row Leg Press Quads Hamstrings Calf Extension

Tuesday Tread - 10 min 15/3.9 Shrugs Bench Press Straight Arm PD's Quads Hamstrings

Thursday Bike - 4@10,3@20,3@1 Bicep Curls Chest Press Seated Row Leg Press Calf Extension

By splitting them up this way, I'll be able to have a full workout on Sunday where I can take my time and not be rushed. Then on Tuesday and Thursday, I have a reduced workout that I can fit into the morning without takign too much time, but still doing upper and lower body exercises.

So we'll see how this plays out.

D

Changing It Up Next Week

So one thing I'm noticing is that my workouts are starting to get a little stagnant. My last one I was totally not really into...plus I pulled a muscle in my neck, and for the last few days my left leg is reminding me that I did something to it as well.

Next week I'm going to be a bit more deliberate in what I do for my workouts, which also will help since my new gig keeps me on a bit of a tighter timeline.

More to come on the regiment...

D

Wednesday, July 4th

Treadmill (yes, Treadmill)
3 minute warmup
10 minutes Incline 15, Speed 3.9

Weights
40 @ 300 lbs Leg Press
30 @ 40 lbs Hammer Curl
20 @ 90 lbs Bench Press (full bar)