Cardio:

Eliptical - 25 min level 5

Exercises:

Chest Press : 2 sets of 10 reps - 70lbs
Lat Pull Down : 2 sets of 10 reps - 90lbs
Shoulder press : 2 sets of 10 reps - 20lbs
Bicep curls : 2 sets of 10 reps - 20lbs
Tricep Pushdowns : 2 sets of 10 reps - 110lbs
Leg curls : 2 sets of 10 reps - 50lbs
Leg extentions : 2 sets of 10 reps - 40lbs
Ball Crunches: 2 sets of 10

Full body stretch before and after lifting

Cardio:

Eliptical: 22 min Cycled between level 4 and 7

Treadmill: 12 min Speed 3.7 Incline 7

Some light stretching afterwards.

I almost skipped working out today. We had an appointment with our Real Estate Agent (in the middle of buying our first home). I got in some cardio but skipped weights.

Cardio:

Eliptical 24 min Level 5

Cardio:

Eliptical - 10 min level 5

Exercises:

Chest Press : 2 sets of 10 reps - 70lbs
Lat Pull Down : 2 sets of 10 reps - 90lbs
Shoulder press : 2 sets of 10 reps - 20lbs
Bicep curls : 2 sets of 10 reps - 20lbs
Tricep Pushdowns : 2 sets of 10 reps - 110lbs
Leg curls : 2 sets of 10 reps - 50lbs
Leg extentions : 2 sets of 10 reps - 40lbs
Ball Crunches: 2 sets of 10

Full body stretch before and during lifts

OK, I missed a few entries so here we go:

Monday June 14, 2004 :

Cardio:

Eliptical - 15 min level 4

Exercises:

Chest Press : 2 sets of 10 reps - 50lbs (sore shoulder)
Lat Pull Down : 2 sets of 10 reps - 90lbs
Shoulder press : 2 sets of 10 reps - 20lbs
Bicep curls : 2 sets of 10 reps - 20lbs
Tricep Pushdowns : 2 sets of 10 reps - 110lbs
Leg curls : 2 sets of 10 reps - 50lbs
Leg extentions : 2 sets of 10 reps - 40lbs
Ball Crunches: 2 sets of 10

Decent stretching before and during.

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Tues June 15, 2004

Cardio:

Eliptical: 22 min level 4-7

Full body stretch ... about 20 min (long and slow)

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Today:

Cardio:

Eliptical - 5 min level 6 (warmup)

Exercises:

Chest Press : 2 sets of 10 reps - 70lbs
Lat Pull Down : 2 sets of 10 reps - 90lbs
Shoulder press : 2 sets of 10 reps - 20lbs
Bicep curls : 2 sets of 10 reps - 20lbs
Tricep Pushdowns : 2 sets of 10 reps - 110lbs
Leg curls : 2 sets of 10 reps - 50lbs
Leg extentions : 2 sets of 10 reps - 40lbs
Ball Crunches: 2 sets of 10

stretching before and during lifts.

My left shoulder is still hurting a bit, I am making sure I get a good stretch for it every day.

Cardio:

Eliptical: 40 min level 6

I was pushing it pretty hard today, got a real good sweat going.

I have been ignoring this gym log lately... but I haven't given up.

Actually I have started a 2 day split with the weightlifting, but I keep changing the exercises trying to figure out what I like. Once I have everything figured out I will start recording here again.

I think I have pretty much worked out my new routine that I am going to follow. I am going to start it tommorow morning (my first day back). It is a 2 day split, workout A: torso workout B: Legs & Arms. The pattern will be ABXABXX. 20 min of cardio following each lift day, and 40 min of cardio on the rest day in the middle of the week.

I am going to try Low Volume, Progressive Intensity Training for all my exercises. More information about it can be found here
http://www.exrx.net/WeightTraining/...meTraining.html

Basically you are doing 2 sets for each exercise, a warmup set at 50% of recorded weight and the workout set at the recorded weight. I don't record reps, the warm-up set is 12-15 reps and the workout set is 8-12 reps. If I can do 12 reps then the weight is too low and I will increase it for the next workout.

Warmup set : 50% of workout weight (12-15 reps)
Workout set : Recorded weight (8-12 reps)
If 12 reps, increase workout weight 5-10% next workout

Here are the workouts I worked out last week:

Workout A: Torso

Dumbell Bench Press - 30lbs
Dumbell Fly - 15lbs
Lat Pulldown - 100lbs
Incline Dumbell Bench Press - 30lbs
Seated Cable Row - 110lbs
Dumbell Shoulder Press - 25lbs
Dumbell Lateral Raise - 10lbs
Dumbell Shrugs - 30lbs


Workout B: Legs & Arms

Cable Leg Extensions - 50lbs
Lying Leg Curl - 60lbs
Barbell Deadlift - 90lbs
Single Leg Dumbell Calf Raise -50lbs
Cable Tricep Pushdowns -120lbs
Dumbell Bicep Curl -25lbs
Dumbell Side Bend -50lbs
Stability Ball Crunches 2sets-12reps


I am planning on eventually doing most of my work out with free weights. I will keep with this plan for a few months and see how things feel.

All of the exercises I listed are explained with animated pictures at www.exrx.net. I don't have any connection to that site, I just like it

OK,

I make all sorts of plans for my new workout this week and then life throws me a bunch of problems. I will not have time to work out after work today either, so I snuck into the fitness center during my shift and got a workout in. No cardio today though, just lifting.


Workout A: Torso

Dumbell Bench Press - 30lbs
Dumbell Fly - 15lbs
Lat Pulldown - 100lbs
Incline Dumbell Bench Press - 30lbs
Seated Cable Row - 110lbs
Dumbell Shoulder Press - 25lbs
Dumbell Lateral Raise - 10lbs
Dumbell Shrugs - 35lbs


Cardio:

Eliptical 5 min warm up only


I was able to hit 12 reps on a couple of exercises so I will be increasing the weight on those next time through this split

Hey, if ya GOTTA pick only one, lifting has MY vote.

Good for you for getting in a workout.

- Built

Wow my schedule is really getting messed up. Got in a quick workout this afternoon. Next week should be a lot better time wise.... I'll do my best

Today:

Workout B: Legs & Arms

Cable Leg Extensions - 50lbs - 12
Lying Leg Curl - 60lbs - 9
Barbell Deadlift - 100lbs - 10
Single Leg Dumbell Calf Raise -60lbs - 8
Cable Tricep Pushdowns -120lbs - 9
Dumbell Bicep Curl -25lbs - 9
Dumbell Side Bend -50lbs - 9
Stability Ball Crunches 2sets-12reps

Cardio:

Eliptical 10 min

Workout A: Torso

Dumbell Bench Press - 35lbs
Dumbell Fly - 20lbs
Lat Pulldown - 100lbs
Incline Dumbell Bench Press - 30lbs
Seated Cable Row - 110lbs
Dumbell Shoulder Press - 25lbs
Dumbell Lateral Raise - 15lbs
Dumbell Shrugs - 35lbs


Cardio:

Eliptical 15 min cycled between level 4 and level 8


Good stretching before and during lifts

Well, I sure have been ignoring this log.

I haven't totally given up... I just gave up with the logging of my activities. I still go to the fitness center at work 3-4 times a week to do my lifting. I also have been playing a lot of golf this summer getting some exercise there.

I have some pretty big goals for this winter season, and as my workouts get a little more involved I may start logging here again. I use log sheets at my fitness center now, so I am tracking my progress somewhere, just not here.

Take care

Just an update:

I have started working out full time again... both cardio and resistance training.

Sometime in the next few months I plan on increasing the amount of weight lifting I am doing by quite a bit. I may even change my eating a bit to help out in this goal. When I do this I will probably start updating daily in this log again.

So until then, take care.