CARDIO:
10 minutes on elliptical, resistance 40
WEIGHTS:
Bicep curls, 8 pounds then 10 pounds
15 reps, three sets.
(NOTE: Very sore)
Tricep pulldowns, 40 pounds on machine
15 reps, three sets
Tricep dips, assisted
Unsure of weight
15 reps, three sets
Lunges
With one foot on the bench
15 reps, three sets
Lunges
Stepping up on a step, then lunging backward from the step
15 reps, three sets
(NOTE: Inner thighs sore and quads sore)
Abs
Bicycle crunches, 30
Regular crunches, 30
Crunches with legs up, holding 10 pound weights reaching to each foot
Friday, October 27, 2006
Monday, October 23, 2006
Gym: Thursday, October 19
With Trainer Andrew
CARDIO:
10 minute warm-up on elliptical
WEIGHTS:
Lat Pulldowns, machine (unsure of weight)
15 reps, three sets
Lat pulls, universal machine with ropes
Light weight, could barely pull it, two sets
Inverted push-ups, Smith machine
Body weight
15 reps, three sets
(Chest sore)
Back dead lift, machine facing down
25 pounds
10 reps, three sets
NOTE: Upper back sore next day
Chest, dumbells
Started with 15 pound weights for first set, moved up to 20 pound weights
15 reps, one set at 15 pounds; 15 reps, two sets at 20 pounds
Chest, fly machine (unsure of weight)
15 repts, three sets
Situps
Sitting on the edge of the bench, lifted legs to torso and crunch
Lying on matt, did bicycle crunches alternating knee and elbow (60 total)
Lying on matt, 30 total regular cruches between bicycles
CARDIO:
10 minute warm-up on elliptical
WEIGHTS:
Lat Pulldowns, machine (unsure of weight)
15 reps, three sets
Lat pulls, universal machine with ropes
Light weight, could barely pull it, two sets
Inverted push-ups, Smith machine
Body weight
15 reps, three sets
(Chest sore)
Back dead lift, machine facing down
25 pounds
10 reps, three sets
NOTE: Upper back sore next day
Chest, dumbells
Started with 15 pound weights for first set, moved up to 20 pound weights
15 reps, one set at 15 pounds; 15 reps, two sets at 20 pounds
Chest, fly machine (unsure of weight)
15 repts, three sets
Situps
Sitting on the edge of the bench, lifted legs to torso and crunch
Lying on matt, did bicycle crunches alternating knee and elbow (60 total)
Lying on matt, 30 total regular cruches between bicycles
Tuesday, October 03, 2006
Tuesday, October 3
With Trainer Andrew:
CARDIO:
10 minute warm-up
WEIGHTS:
Walking Lunges
Ten pound weights each hand
35 total
Chin Ups, assisted
Unsure of weight
Three sets of 15 (needed help at the end of last two sets)
Tricep Pulldowns, assisted
60 pounds on machine
Three sets of 15 (needed help at the end)
Hamstrings
Using the ball, balanced heels on the ball, pulled butt up and then pulled ankles and ball toward me. Held it up during the exercise.
Three sets of 15
Bicep curls
10 pounds each hand
Three sets of 15
Crunches
Opposite arm to foot, 20
Crunches pulling shoulders and butt up, 20
Held plank position 1 minute
Pikes without ball, 10
Using ten pound medicine ball, took ball and handed Andrew ball each time came up, with him moving the ball in different locations side to side.
CARDIO:
10 minute warm-up
WEIGHTS:
Walking Lunges
Ten pound weights each hand
35 total
Chin Ups, assisted
Unsure of weight
Three sets of 15 (needed help at the end of last two sets)
Tricep Pulldowns, assisted
60 pounds on machine
Three sets of 15 (needed help at the end)
Hamstrings
Using the ball, balanced heels on the ball, pulled butt up and then pulled ankles and ball toward me. Held it up during the exercise.
Three sets of 15
Bicep curls
10 pounds each hand
Three sets of 15
Crunches
Opposite arm to foot, 20
Crunches pulling shoulders and butt up, 20
Held plank position 1 minute
Pikes without ball, 10
Using ten pound medicine ball, took ball and handed Andrew ball each time came up, with him moving the ball in different locations side to side.
Sunday, September 10, 2006
Mosey For the Cure
I had intended to run a bit of the 3.1 mile Race for the Cure this morning, but it was too crowded. So we all walked instead.
Got a good sweat going, but I think it was mostly the humidity. It was nice to strech my legs out though after soccer yesterday.
Still feeling the effects of soccer. Sore hip-flexors and a bit in my right quad.
Got a good sweat going, but I think it was mostly the humidity. It was nice to strech my legs out though after soccer yesterday.
Still feeling the effects of soccer. Sore hip-flexors and a bit in my right quad.
Soccer Saturday - September 9
Felt like my heart was going to explode during a couple of sprints. It was hot out.
NOTE: Woke up Sunday with tight calves and sore hip-flexors. Sometimes I wonder if my hip-flexors work at all. I have a hard time pulling up knees while I run. And they seem to always be sore. Perhaps I should stretch them occasionally.
NOTE: Woke up Sunday with tight calves and sore hip-flexors. Sometimes I wonder if my hip-flexors work at all. I have a hard time pulling up knees while I run. And they seem to always be sore. Perhaps I should stretch them occasionally.
Gym: Wednesday, September 6
Big news! Lots of people work-out, in the morning!
I was at the gym about 7 after doing WCPO. Saw nine-month pregnant Natalie in nothing but a sports bra and running shorts. Shocking.
The thing about going to the gym in the morning is that I was there for about 2 hours. I felt like I had all the time in the world, and as it cleared out more I just kind of hung around. Though somewhat unsure of what to do next. Also showered there and nearly slipped and fell.
CARDIO:
Almost 45 minutes on treadmill. Ran during several songs. Where The Streets Have No Name and All Things Things That I've Done. (Apparently I only to run songs with really long titles.)
WEIGHTS:
Chest press
10 pounds each side, then 5 and 2.5.
Two sets of 10.
NOTE: My pecs were wrecked for three days afterward. Could barely run or walk without wanting to hold my chest.
Back Dead Lift
15 pounds to start.
Two sets of 8. Too heavy.
Situps
Did upper and lower abs for about 8 minutes. Not nearly as many as I should have done.
I was at the gym about 7 after doing WCPO. Saw nine-month pregnant Natalie in nothing but a sports bra and running shorts. Shocking.
The thing about going to the gym in the morning is that I was there for about 2 hours. I felt like I had all the time in the world, and as it cleared out more I just kind of hung around. Though somewhat unsure of what to do next. Also showered there and nearly slipped and fell.
CARDIO:
Almost 45 minutes on treadmill. Ran during several songs. Where The Streets Have No Name and All Things Things That I've Done. (Apparently I only to run songs with really long titles.)
WEIGHTS:
Chest press
10 pounds each side, then 5 and 2.5.
Two sets of 10.
NOTE: My pecs were wrecked for three days afterward. Could barely run or walk without wanting to hold my chest.
Back Dead Lift
15 pounds to start.
Two sets of 8. Too heavy.
Situps
Did upper and lower abs for about 8 minutes. Not nearly as many as I should have done.
Monday, September 04, 2006
Monday, September 4 - WALK
Went for 54 minute walk after I got up this morning, up the hill to Mt. Lookout Square and turned around to come back at Halpin.
Guessing it's about two miles. Walked the whole time.
67 degrees and cloudy when I left. Shorts and t-shirt.
Quads and adductors are crazy sore from yesterday. So is my upper back and biceps.
I think I'm not working hard enough sometimes. Would like to work triceps and hamstrings harder next time.
Guessing it's about two miles. Walked the whole time.
67 degrees and cloudy when I left. Shorts and t-shirt.
Quads and adductors are crazy sore from yesterday. So is my upper back and biceps.
I think I'm not working hard enough sometimes. Would like to work triceps and hamstrings harder next time.
Gym: Sunday, September 3
CARDIO:
35 minutes on treadmill. Almost two miles. Some running. I hate all the songs on my iPod but about one. All These Things That I've Done was the only one that made me want to run the whole song.
WEIGHTS:
Leg Press Machine
45 pounds on each side
15 reps regular leg press. Used hands less to force legs to push more weight. Forced 15 reps intead of 12.
Also did inside leg presses, one set of 15; and calf raises, one set of 15
Bicep Curls
12 pound free weights
Two sets of 15; had to use hands to help push weight at the end
Tricep dips
Off bench; also 5 pounds tricep extensions standing
Back Pull Backs
Used 15 pound free weights to lift with back
Back Dead Lift
15 pounds in plates, did two sets of about 8. Heavy.
35 minutes on treadmill. Almost two miles. Some running. I hate all the songs on my iPod but about one. All These Things That I've Done was the only one that made me want to run the whole song.
WEIGHTS:
Leg Press Machine
45 pounds on each side
15 reps regular leg press. Used hands less to force legs to push more weight. Forced 15 reps intead of 12.
Also did inside leg presses, one set of 15; and calf raises, one set of 15
Bicep Curls
12 pound free weights
Two sets of 15; had to use hands to help push weight at the end
Tricep dips
Off bench; also 5 pounds tricep extensions standing
Back Pull Backs
Used 15 pound free weights to lift with back
Back Dead Lift
15 pounds in plates, did two sets of about 8. Heavy.
Monday, August 21, 2006
Gym: Sunday, August 20
CARDIO:
30 minutes on treadmill, 1.5 miles. Did no running. That's the curse of being entertained by watching TV rather than inspired by good music.
WEIGHTS:
Quad extentions
60 pounds, two sets of 12
Really struggled with weight toward the end
Hamstring curls
40 pounds, two sets of 12
I never pull enough weight on this.
Adductor and Abductor machine
15 reps maybe 50 pounds
30 minutes on treadmill, 1.5 miles. Did no running. That's the curse of being entertained by watching TV rather than inspired by good music.
WEIGHTS:
Quad extentions
60 pounds, two sets of 12
Really struggled with weight toward the end
Hamstring curls
40 pounds, two sets of 12
I never pull enough weight on this.
Adductor and Abductor machine
15 reps maybe 50 pounds
Wednesday, August 16, 2006
Gym: Monday, August 14
Dad's 67th birthday. I don't want to alarm him, but I think he might be getting old. :(
CARDIO:
3 miles on the treadmill, about 45 minutes I think. Though not sure. Ran in several minute intervals. Could probably have run farther (only on the treadmill, of course) if I'd had better music. Need to update my iPod.
SIT UPS
Did about 20 or so crunches, also side cruches and leg lift crunches.
A bit sore in the abs the next day.
CARDIO:
3 miles on the treadmill, about 45 minutes I think. Though not sure. Ran in several minute intervals. Could probably have run farther (only on the treadmill, of course) if I'd had better music. Need to update my iPod.
SIT UPS
Did about 20 or so crunches, also side cruches and leg lift crunches.
A bit sore in the abs the next day.
Spinning: Sunday, August 13
Went to spinning at 9 a.m. Heart rate monitor watch battery is dead. Left my gel seat at spinning. Oh well.
Heart rate never got above 154, mostly stayed around 147, just a bit above normal for my target. Seems to me the harder my heart works, though, the better.
Ass has been bruised for three days.
Heart rate never got above 154, mostly stayed around 147, just a bit above normal for my target. Seems to me the harder my heart works, though, the better.
Ass has been bruised for three days.
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