My Diary
- Thread starter stingo
- Start date
Workout 7/11
Cardio:
20 Minutes Fat Burner, L7
Only managed 20 minutes as I'm in an all day training class, and the gym's asst mgr had me do regular pushups to complete my fitness assessment.
Spinning was interesting - the instructor does (in a much reduced form of course) of whatever was done in the Tour de France that day. Today it was a lot of flat road riding but with sprints (wish I could remember the proper name for them) but they were fun.
Cardio:
20 Minutes Fat Burner, L7
Only managed 20 minutes as I'm in an all day training class, and the gym's asst mgr had me do regular pushups to complete my fitness assessment.
Spinning was interesting - the instructor does (in a much reduced form of course) of whatever was done in the Tour de France that day. Today it was a lot of flat road riding but with sprints (wish I could remember the proper name for them) but they were fun.
Last edited:
Fitness Assessment Results
Well I got my results back today - and am somewhat pleased actually. Still need to work on weight, upper body strength and flexibility. Here's the stats.
Weight - measured 5/31/05 at 324.5, remeasured 6/27/06 at 258.5
Resting Heart Rate - measured 5/31/05 at 100 bpm, remeasured 6/27/06 at 62 bpm - average range is 60 to 90.
Resting Blood Pressure - 114/66
BMI - measured 5/31/05 at 49.44 (Obesity, Class III), remeasured 6/27/06 at 39.3 (Obesity, Class II)
BF% - 35.3%
CardioRespiratory Fitness - tested as Tier 2 but did not reach 85%, recommended testing at Tier 1 next time if fitness stays the same or improves
Pushups - 19 (in one minute) - Rated Good for Males 30-39
Crunches - 27 (in one minute) - Rated Excellent for Males 30-39
Flexibility - 29 - Rated Good for Males 30-39
Well I got my results back today - and am somewhat pleased actually. Still need to work on weight, upper body strength and flexibility. Here's the stats.
Weight - measured 5/31/05 at 324.5, remeasured 6/27/06 at 258.5
Resting Heart Rate - measured 5/31/05 at 100 bpm, remeasured 6/27/06 at 62 bpm - average range is 60 to 90.
Resting Blood Pressure - 114/66
BMI - measured 5/31/05 at 49.44 (Obesity, Class III), remeasured 6/27/06 at 39.3 (Obesity, Class II)
BF% - 35.3%
CardioRespiratory Fitness - tested as Tier 2 but did not reach 85%, recommended testing at Tier 1 next time if fitness stays the same or improves
Pushups - 19 (in one minute) - Rated Good for Males 30-39
Crunches - 27 (in one minute) - Rated Excellent for Males 30-39
Flexibility - 29 - Rated Good for Males 30-39
Way to go man! Keep it up! You and your posts rock!
These numbers are real close to mine, actually a little better. I usually measure my RHR at 65 and BP at 114/70 which I thought were pretty good for a 40 y.o.
Keep with the program and perhaps add in a bit more strength building. "You can do it"
Session I (at lunch)
Strength:
Ball Squats, 2 sets x 12 reps, body weight + 2x15 lb weights, alternated with
Calf Raises, 2x12, body weight + 2x15 lb weights
Backward Lunges, 2x12, body weight + 2x5 lb weights - balance here esp on the left foot forward is an issue for me - still working on it. made it through all sets without having to stabilize myself
Hamstring Curl, 2x12, 100lbs (machine)
Chest Flys, 2x12, 45lb dumbbells, alternated with
1-Arm Rows, 2x12 70lbs (pulley machine)
Tricep Pulldowns (using rope), 2x12, 70lbs (pulley machine) alternated with
1-Arm Concentration Curls, 2x12, 25lbs (yay again!)
Shoulder Press 2x12, 2x30 lb dumbbells
First time back to the gym for strength training in a while - did well I think, esp since I was able to get the biceps done at 25lbs.
Session II (after work)
Cardio:
30 Minutes Fat Burner, L7
Strength:
Ball Squats, 2 sets x 12 reps, body weight + 2x15 lb weights, alternated with
Calf Raises, 2x12, body weight + 2x15 lb weights
Backward Lunges, 2x12, body weight + 2x5 lb weights - balance here esp on the left foot forward is an issue for me - still working on it. made it through all sets without having to stabilize myself
Hamstring Curl, 2x12, 100lbs (machine)
Chest Flys, 2x12, 45lb dumbbells, alternated with
1-Arm Rows, 2x12 70lbs (pulley machine)
Tricep Pulldowns (using rope), 2x12, 70lbs (pulley machine) alternated with
1-Arm Concentration Curls, 2x12, 25lbs (yay again!)
Shoulder Press 2x12, 2x30 lb dumbbells
First time back to the gym for strength training in a while - did well I think, esp since I was able to get the biceps done at 25lbs.
Session II (after work)
Cardio:
30 Minutes Fat Burner, L7
Last edited:
Workout 7/12
Cardio:
30 Minutes Fat Burner, L7 - I'm not sure why, but this was more difficult today than yesterday, least from a mental standpoint. I just hope I worked out all the yuck from my legs for spinning tonight. The instructor is following the Tour de France, and whatever they do that day, she has her classes do. Since they're in the mountains I imagine it's going to be a climbing day.
Edited to add: Well I got through spinning tonight - was a bit rough in parts but managed to go the distance. Hill climbing is hard work.
Cardio:
30 Minutes Fat Burner, L7 - I'm not sure why, but this was more difficult today than yesterday, least from a mental standpoint. I just hope I worked out all the yuck from my legs for spinning tonight. The instructor is following the Tour de France, and whatever they do that day, she has her classes do. Since they're in the mountains I imagine it's going to be a climbing day.
Edited to add: Well I got through spinning tonight - was a bit rough in parts but managed to go the distance. Hill climbing is hard work.
Last edited:
stingo said:
I can relate. At my parent's house, it used to be crunches on the cement floor...lovely for the back, I'm sure!
Strength:
Ball Squats, 2 sets x 12 reps, body weight + 2x15 lb weights, alternated with
Calf Raises, 2x12, body weight + 2x15 lb weights
Backward Lunges, 2x12, body weight + 2x5 lb weights - balance here esp on the left foot forward is an issue for me - still working on it. made it through all sets without having to stabilize myself
Hamstring Curl, 2x12, 100lbs (machine)
Chest Flys, 2x12, 45lb dumbbells, alternated with
1-Arm Rows, 2x12 70lbs (pulley machine)
Tricep Pulldowns (using rope), 2x12, 70lbs (pulley machine) alternated with
1-Arm Concentration Curls, 2x12, 25lbs
Shoulder Press 2x12, 2x35 lb dumbbells
Cardio:
30 Minutes Nature Walk, L7
Wow - I can't believe I did it... 2x12 @ 25 - for all 3 workouts this week! After months and months and months of little to no improvement this is a major big deal (to me). Also tacked on another 5 lbs to the shoulder press.
Edited to add: Also took Tai Chi class.
Ball Squats, 2 sets x 12 reps, body weight + 2x15 lb weights, alternated with
Calf Raises, 2x12, body weight + 2x15 lb weights
Backward Lunges, 2x12, body weight + 2x5 lb weights - balance here esp on the left foot forward is an issue for me - still working on it. made it through all sets without having to stabilize myself
Hamstring Curl, 2x12, 100lbs (machine)
Chest Flys, 2x12, 45lb dumbbells, alternated with
1-Arm Rows, 2x12 70lbs (pulley machine)
Tricep Pulldowns (using rope), 2x12, 70lbs (pulley machine) alternated with
1-Arm Concentration Curls, 2x12, 25lbs
Shoulder Press 2x12, 2x35 lb dumbbells
Cardio:
30 Minutes Nature Walk, L7
Wow - I can't believe I did it... 2x12 @ 25 - for all 3 workouts this week! After months and months and months of little to no improvement this is a major big deal (to me
). Also tacked on another 5 lbs to the shoulder press. Edited to add: Also took Tai Chi class.
Last edited: