Bronx_Guy's Log
 

Ok.. first off. this is all Bowflex resistance workouts.

I've been following the workout plans in the book that came with the machine very irregularly ove the last year. I've gotten used to the excersizes though and have chosen to dedicate myself to a 3 day plan also from the book.

Day 1 - Chest and Shoulders
Day 2 - Arms and Back
Day 3 - Legs and Thrunk
Day 4 - Rest

Now i know the importance of a rest day, but I'm going with the logic that since I'm really working out each muscle group evey 4th day, cutting out a rest day will still make it 3 days between, so it cant be that bad.

I'm also trying to do 20 minutes cardio on my excersize bike every other day. But my resistance belt on my bike jsut broke this morning. So not sure what I am going to do...

Bah.. I want a new bike, or an eliptical, or maybe I should jsut go running.
ok.. on with the workouts

I'm still learning what weight Is optimum for me. And since i'm figuring this all out on my own, I've been missing the mark alot. But I've been narrowing it down and am pretty close. This is todays workout

Bench Press - 3 Sets - 10 Reps ~ 120R *
Chest Fly - 3 Sets - 10 Reps ~ 60R *
Seated Shoulder Press - 3 Sets - 10 Reps ~ 60R *
Rear Deltoid Row - 3 Sets - 6 Reps ~ 60R **
Lateral Shoulder Raise - 3 Sets - 6 Reps ~ 50R **
Resisted Punch - 3 Sets - 10 Reps ~ 25R


* Note - Next cycle increasing weight and lowering reps
** Note - Nextcycle increase reps +2

The resisted Punch I added in as optional excersize as something that is light wieght, not rally for building but for endurance.

I'm not sure what that means. I'm still learning. I'll post more tomorrow

Ok.. today was a good workout. Before yesterday I had not been increasing the weight from week to week. I was jsut doing the same weight over and over. Trying to get used to the excersizes and such. Well, now I decided to start making the workouts challenging, and am increasing as i can. I'm still trying to find optimun wieght. So I guess I'm trial and error until i get it. But keeping notes to remind me for next time.

Seated Lat Rows - 3 Set - 10 Reps ~ 80R *
Lying Lat Pulldowns - 3 Sets - 10 Reps ~ 80R *
Standing Bicep Curl - 3 Sets - 10 Reps ~ 80R
Standing Reverse Curl - 3 Sets - 10 Reps ~ 50R
Lying Tricep Extension - 3 Sets - 10 Reps ~ 50R *
Wrist Extension - 3 Sets - 10 Reps ~ 30R *
Wrist Curl - 3 Sets - 10 Reps ~ 30R *

* Note - Next cycle increase weight only
** Note - Next cycle increasing weight and lowering reps
*** Note - Nextcycle increase reps +2

Today I wasnt sure about my legs. I had those aches the other night and I guess I was concerned maybe I was over doing it. But I can't see skipping a workout when my legs feel fine right now. So, I did it.

Leg Press - 3 Sets - 10 Reps ~ 160R
Calf Raises - 3 Sets - 10 Reps ~ 160R
Lying Leg Extension - 2 Sets - 10 Reps ~ 15R
Seated Leg Curl - 3 Sets - 10 Reps ~ 60R
Functional Lower Back Extension - 3 Sets - 10 Reps ~ 60R
Resisted Adonminal Crunch 3 Sets - 10 Reps ~ 60R
Resisted Oblique Crunch - 3 Sets - 10 Reps ~ 30R (Each side)

So I don't understand the Functional Lower back extension. I've tried so hard to hold form as described, but I simple do not feel the muscle being worked. Maybe I am doing too little weight, but I am scared to mess around with lower back muscle. I'll post in excersize forum about it I thinks.

I make no commitment to adjust weight on these excersizes as I am taking it easy on my legs to see how I feel until next cycle. If I have no trouble I will adjust accordingly next time.

today is rest day.. I'm really feeling bummed about it.. but reading through different posts has convinced me that I should give this rest day a try..

bah.. rest...

see you tomorrow

After that day of rest I swear I feel weaker. I thought to make progress today, but really could just barely finish the same workouts I did last cycle.. Hum... I'm gonna make some calls. :)

Bench Press - 3 Sets - 10 Reps ~ 110R **
Chest Fly - 3 Sets - 10 Reps ~ 70R **
Seated Shoulder Press - 3 Sets - 10 Reps ~ 60R *
Rear Deltoid Row - 3 Sets - 8 Reps ~ 60R
Lateral Shoulder Raise - 3 Sets -8 Reps ~ 50R
Resisted Punch - 3 Sets - 10 Reps ~ 25R

* Note - Next cycle increase weight only
** Note - Next cycle increasing weight and lowering reps
*** Note - Nextcycle increase reps +2