acohn's gym log
This entry is a warm-up for the July-October fitness challenge. Fitness has always been a secondary concern during my weight loss phase. Now that I'm maintaining my weight, I want to make fitness more prominent in my life.
This Sat., I'll be creating a transition plan with an exercise-oriented physical therapist whose SuperSlow studio I've been working in, so that I can take what I've learned back to my regular gym. I have some pics of a month or so ago, and I don't look that different. I'll finish the film roll this weekend and post them soon. |
1 Attachment(s)
Here are my measurements, as of 7/16/03:
Neck: 14 Bicep: 10.75 Forearm: 10.75 Wrist: 6.5 Bust at nipple line: 36.5 Natural waist ( smallest place ): 32.5 Belly at button: 32.75 Hip: 37.5 Thigh: 17.5 Calf: 15.25 Goals: stronger muscles, better posture, decreased HR (currently at 90 BPM) Here are my pics, as of 6/10/03 (I look only a little different now): |
Exercise Summary, 7/16-7/19
This is going to look different than most people's weight training records. For the time being, I'm using the SuperSlow Method, which basically uses a 10 count on the positive and negative parts of the arc of motion. The goal, rather than sets or reps, is simply duration under load in good form until failure.
Key W = Weight T = Time I = Intensity 6: Good form, no failure 7: Good form, failure in target time range 8: Good form, failure in target time range + 10 sec. static Goal: To failure in 1:20–2:20 7/16/03 Bench Press W: 80 T: 1:30 I: 7 Seated Row W: 70 T: 2:00 I: 7 Lat Pulldown W:90 T: 2:00 I: 8 7/17/03 Leg Press W: 110, 130 T: 1:15 I: 8? Seated Leg Curl W: 150 T: 2:15 I: 7 Leg Extension W: 70 T: 2:00 I: 7 Seated Calf Raise W: 80 T: 1:55 I: 7 Low Back Extension W: 90 T: 3:00 I: 6 Extra hamstring and hip flexor stretching 7/18/03 Treadmill: 45 min total; 20 min at 95-105% of LTHR of 145 BPM. |
7/20/03
Leg Press W: 130 T: 2:50 I: 7 Seated Leg Curl W: 60 T: 2:30 I: 6 Seated Leg Extension W: 70 T: 1:50 I: 8 Bench Press W: 80 T: 1:53 I: 7 Seated Row (Rotary) W: 40 T: 2:09 I: 7 Bicep Curl W: 40 T: 1:30 I: 7 Tricep Extension W: 90 T: 3:00 I: Ab Crunch Machine W: 30 T: 1:15 I: 7 7/21/03 Treadmill: 45 min total; 20 min at 95-105% of LTHR of 145 BPM. 7/23/03 Bench Press (Cybex, this time) W: 50 T: 2:24 I: 7 Rear Delt (Rotary) W: 45 T: 1:40 I: 7 Pec Fly (Rotary) W: 60 T: 2:00 I: 7 Seated Row W: 70 T: 2:15 I: 7 Core Muscles stability ball back extension: 15 reps7/24/03 Leg Press W: 135 T: ? I: 7 Seated Leg Curl W: 60 T: 1:56 I: 7 Seated Leg Extension W: 70 T: 1:40 I: 7 Seated Calf W:85 T: ? I: 7 Lower Back Extension W: 90 T: ? I: 6 Core Muscles stability ball back extension: 15 reps7/26/03 Treadmill: 45 min total; 20 min at 95-105% of LTHR of 145 BPM. 7/27/03 (forgot my watch) Leg Press W: 140 T: ? I: 7 Seated Leg Curl W: 60 T: ? I: 8 Seated Leg Extension W: 70 T: ? I: 8 Seated Calf Raise W: 90 T: ? I: 7 Core Muscles stability ball back extension: 20 repsBench Press W: 85 T: ? I: 7 Seated Row W: 70 T: 3 I: 8 Lats/Pulldown W: 80 T: ? I: 8 Bicep Curl W: 40 T: ? I: 7 Tricep Extension W: 105 T: 3:00 I: 6 Pulse: down from 90 to 78-84 |
Thanks for the thumbs up on the exercise acohn! Let's see how I do after a couple more days on the "real" deal LC (no cheats and no falling off!). My brain knows that reg exercise is part of the puzzle- and it makes me feel better when I have done it (just not before or during!). I think I am just lazy by nature ;)
Off to do some Nordic Trak! I haven't been on since....uh...June sometime. I can't stand having that thing staring at me. It's about 8 yrs old, but the pricetag is seared into my memory-makes me feel guilty when it stares at me like that (which is why I'm always covering it up with laundry maybe???) Wha ha! |
Week of 7/28/03
All weights are in pounds.
Goal: To failure in 1:20–2:20 W = Weight T = Time I = Intensity 6: Good form, no failure7/29/03 Eliptical trainer; 35 min, 22 min at LTHR of 145 7/30/03 Lower Body leg press — W: 145; T: 2:37; I: 7Core Muscles prone iso-abs — 30 sec.; 3 sets7/31/03 Upper Body seated bench press — W: 85; T: 1:16; I: 7Core Muscles *65 cm. ball betw. legs (30°); twist L, feet down, until 3 in. from floor, hold for 2 sec.; return to center, hold for 2 sec.; twist R., hold for 2 sec.stability ball crunches — 20 reps, heels together 8/1/03 Treadmill; 40 min, 24 min at LTHR of 145 8/2/03 I did a contact improv class today. The studio was not ventilated, and I didn't bring a water bottle -- oy! The solo exercises on the hard wood floor bruised my hips. But oh, the joy of the thing made up for it all. I feasted in the sensuousness of it all. And the new strength in my legs and back let me do support moves I never could have before. I left feeling gleeful and relaxed. 8/3/03 Lower Body leg press — W: 150; T: 2:46; I: 7* – different machines than previously used Upper Body seated bench press — W: 90; T: 1:03; I: 7Core Muscles prone iso-abs — 30 sec.; 3 setsMy right rotator cuff is sore, probably from favoring my weaker left arm on the Pec/Fly machine. Gotta talk to my trainer about that. |
Quote:
-Nat |
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