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)