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
Thursday, August 2, 2007
Monday, July 30, 2007
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
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
Sunday, July 29, 2007
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
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
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
Tuesday, July 24, 2007
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
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 23, 2007
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
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
D
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