My Diary
- Thread starter stingo
- Start date
Monday, Monday...
Well here we are back to Monday, and another workout week. Last week's was good - increased weights and such, so I'm hoping for more of the same this week. One difference though is I'm going to get a physical fitness assessment done - they measure cardio (exercise bike), strength (pushups, sit ups), body fat %age (which is why I'm doing this in the first place), and a few other things. Looking forward to it but simultaneously dreading it at the same time. Would like to know my numbers but will probably want them to be better than they are. And speaking of numbers, my heart monitor reminded me to check my exercises - did 126% of calories burned last week (supposed to burn 2500 - had a bit over that) from cardio (elliptical 5x a week, spinning 2x a week). And the calorie requirement is set on Moderate - not sure what High would entail, but I'm not too sure I'd want to find out lol. Ah well least I get my trophy cup on my hrm
Of course, I'd also splurged and had 5 cuts of a large pizza - had food in the freezer but the idea of eating out of a plastic container again didn't appeal to me. But that's why we work out I suppose - to eat. Guess I should be getting ready and heading to work - see y'all in cyberspace.
Well here we are back to Monday, and another workout week. Last week's was good - increased weights and such, so I'm hoping for more of the same this week. One difference though is I'm going to get a physical fitness assessment done - they measure cardio (exercise bike), strength (pushups, sit ups), body fat %age (which is why I'm doing this in the first place), and a few other things. Looking forward to it but simultaneously dreading it at the same time. Would like to know my numbers but will probably want them to be better than they are. And speaking of numbers, my heart monitor reminded me to check my exercises - did 126% of calories burned last week (supposed to burn 2500 - had a bit over that) from cardio (elliptical 5x a week, spinning 2x a week). And the calorie requirement is set on Moderate - not sure what High would entail, but I'm not too sure I'd want to find out lol. Ah well least I get my trophy cup on my hrm
Of course, I'd also splurged and had 5 cuts of a large pizza - had food in the freezer but the idea of eating out of a plastic container again didn't appeal to me. But that's why we work out I suppose - to eat. Guess I should be getting ready and heading to work - see y'all in cyberspace.
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It was - got the pizza from a local pizza parlor that I haven't ordered from in a long time (where I used to order at least once a week from). And as for the plastic containers, I'd had the chicken, black beans, corn, salsa, and cream cheese for lunch, and great though it was I was keen on having something else. And yeah the plastic containers kinda got to me last night.
Workout 6/26
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, 110lbs (machine)
Chest Flys, 2x12, 2x45lb 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 (first time I was able to do both sets - even though it wasn't pretty)
Shoulder Press 2x12, 2x30 lb dumbbells
Core:
Crunch w/Leg Lift (2 sides) 2x12
Oblique Twist/Saw (2 sides) 2x12
Hip Lifts 2x12
Back Extensions 2x12
I completed another workout card today - and am now able to compare my starting weights to my weights now...
Ball Squats and Calf Raises - started with body weight, added weight now is 30 lbs for 2x12
Lunges 2x12 to start, now 2x12 + 10lbs (which considering the difficulty I have balancing to do it, its pretty darn good)
Hamstring Curl 3x12@90 to start, 2x12 @ 110 now
Chest Flys 2x12@20 to start, 2x12@45 now
1-Arm Row 2x12@40 to start, 2x12@70 now
Tricep Pulldown 2x12@40 to start, 2x12@70 now
Concentration Curls 2x10@25 to start, 2x12@25 (or more realistically, 2x12@22.5) now
Overhead Press 2x12@10 to start, 2x12@30 now
Crunch w/Leg Lift 2x8 each side, 2x12 each side now
Oblique Twist 2x8 each side, 2x12 each side now
Hip Lift 2x12 now (this is new and wasn't in the original program)
Back Extension 2x12 - back hasn't been feeling to great of late, but figured I should try to do the exercise to see if I could - was able to do it)
Cardio:
30 Mins on Elliptical
5 min warmup @ L1
2 min L4
3 min L2 (then repeat L4 and L2 til time)
and now:
30 Mins Elliptical Program - Forest Walk, Alpine Pass, Trailblazer, Fat Burn - L5 or L6
So all in all not a bad 2 months
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, 110lbs (machine)
Chest Flys, 2x12, 2x45lb 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 (first time I was able to do both sets - even though it wasn't pretty)
Shoulder Press 2x12, 2x30 lb dumbbells
Core:
Crunch w/Leg Lift (2 sides) 2x12
Oblique Twist/Saw (2 sides) 2x12
Hip Lifts 2x12
Back Extensions 2x12
I completed another workout card today - and am now able to compare my starting weights to my weights now...
Ball Squats and Calf Raises - started with body weight, added weight now is 30 lbs for 2x12
Lunges 2x12 to start, now 2x12 + 10lbs (which considering the difficulty I have balancing to do it, its pretty darn good)
Hamstring Curl 3x12@90 to start, 2x12 @ 110 now
Chest Flys 2x12@20 to start, 2x12@45 now
1-Arm Row 2x12@40 to start, 2x12@70 now
Tricep Pulldown 2x12@40 to start, 2x12@70 now
Concentration Curls 2x10@25 to start, 2x12@25 (or more realistically, 2x12@22.5) now
Overhead Press 2x12@10 to start, 2x12@30 now
Crunch w/Leg Lift 2x8 each side, 2x12 each side now
Oblique Twist 2x8 each side, 2x12 each side now
Hip Lift 2x12 now (this is new and wasn't in the original program)
Back Extension 2x12 - back hasn't been feeling to great of late, but figured I should try to do the exercise to see if I could - was able to do it)
Cardio:
30 Mins on Elliptical
5 min warmup @ L1
2 min L4
3 min L2 (then repeat L4 and L2 til time)
and now:
30 Mins Elliptical Program - Forest Walk, Alpine Pass, Trailblazer, Fat Burn - L5 or L6
So all in all not a bad 2 months
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Workout 6/26 - Session II
Cardio:
30 Min Trailblazer L6 - I don't know what all happened here, but I kicked some Trailblazer butt today... Kept my pace and everything - was thrilled (I know it won't happen again for a while, but am enjoying the moment).
Balance:
Standing on the bosu ball
Standing on the bosu ball with eyes closed
Small squats on bosu ball
Leaning forward, backward, and side to side on bosu ball
One foot off the ground
One foot off the ground, and moving front, out, back
Flexibility:
Stretched out after all was said and done. Felt real good today
Cardio:
30 Min Trailblazer L6 - I don't know what all happened here, but I kicked some Trailblazer butt today... Kept my pace and everything - was thrilled
(I know it won't happen again for a while, but am enjoying the moment).Balance:
Standing on the bosu ball
Standing on the bosu ball with eyes closed
Small squats on bosu ball
Leaning forward, backward, and side to side on bosu ball
One foot off the ground
One foot off the ground, and moving front, out, back
Flexibility:
Stretched out after all was said and done. Felt real good today
Music, Hawaiian Style
Well since this is turning more and more into my blog rather than just a fitness diary, I'd figure I'd post about another thing that's near and dear to my heart - music. Never been one for the top 40 or anything close - more traditional and older stuff for me. In that vein, I've been listening to some Hawaiian music of late, specifically a group called Hui Aloha - a supergroup of Hawaii's best slack key guitarists. It has a nice feel to it - just of a group of friends sitting around jamming together, and of course the music itself is great. Forget Don Ho - this is the real deal - gently swaying romantic ballads to fast fun spins around the block (these guys can really play). Well worth seeking out, if you're into world music (like me).
Well since this is turning more and more into my blog rather than just a fitness diary, I'd figure I'd post about another thing that's near and dear to my heart - music. Never been one for the top 40 or anything close - more traditional and older stuff for me. In that vein, I've been listening to some Hawaiian music of late, specifically a group called Hui Aloha - a supergroup of Hawaii's best slack key guitarists. It has a nice feel to it - just of a group of friends sitting around jamming together, and of course the music itself is great. Forget Don Ho - this is the real deal - gently swaying romantic ballads to fast fun spins around the block (these guys can really play). Well worth seeking out, if you're into world music (like me).