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

October 4, 2007

Bike
5 min warmup
5 1:1
(so 15 min total on the bike)

Weights
30 x 80 lbs SAPD
30 x 35 lbs/hand Seated Chest Press
30 x 235 lbs Quads
15 x 210 lbs Hamstrings (I did a quick set while waiting for the quad machine)
100 Crunches

October 3, 2007

This month I'm doing something different. I'm focussing on one area of my body for improvement: my gut. I'm currently 48" at my belly button. I'd obviously like to see that number be much lower.

To accomplish this, I've not only enlisted friends (check out the October is Lose Your Gut Month on Facebook), but I'm also changing my workouts. I'm going to be going EVERY DAY, but alternating between pure cardio workouts and cross training.

Today was my first cardio day. I did 10 1:1's on the bike, and tried to maintain over 160 RPM's on the 1's. After that I did some experimenting on the treadmill. I did about 3 or 4 minutes at 6 MPH, then did 4 rounds of 30 second intervals at 8 MPH. It was a great cardio workout, and gave me some great ideas for how to structure my workouts for the rest of the month.

D

Wednesday, September 26, 2007

Treadmill
5 min warmup
10 min @ 5.0 mph

Weights
36 x 35 lbs/hand Seated Chest Press
30 x 80 lbs Straight Arm Pull Downs
30 x 35 lbs/hand Hammer Curls
30 x 55 lbs/hand Shoulder Shrugs
30 x 235 lbs Quads