Archive for the ‘workouts’ Category

Today I did an upper body routine with mostly free weights.  Since cycling season is upon us, I will likely forgo a leg routine for some time. Most likely my legs will get plenty of work on the bike.  I did the same upper body routine last week, and it seems to fit nicely in within my 30 minute window.  Here’s the routine:

Dumbbell bench press 3 sets of 10

Dumbbell rows:  3 sets of 10

Seated dumbbell military press: 3 sets of 10

Incline dumbbell flyes: 3 sets of 10

Lat Pulldown: 3 sets of 10

Dumbbell curls: 3 sets of 10

Tricep push-downs: 3 sets of 10


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Workout 12/10

I only made it to the gym on Monday and Tuesday last week.  My son was ill on Wednesday, so I had to stay home with him. And the snow on Thursday and Friday made it too tempting to be lazy.  However, I’m back in the swing of things this week.  This week needs to be a good week, as I’ll be traveling for the next two weeks to visit family, so structured exercise may be hard to come by.

Today’s Workout:  Circuit Training with weights, two circuits with 15 reps per body part.  8 minutes of interval sprints on the treadmill.

Weight before workout:221.6.  After 221

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Workout 12/3

No exercise this weekend, unless you count toting shopping bags and pushing a stroller all over the mall in an effort to finish Christmas shopping.

Today’s Workout:  2 sets per muscle group circuit with no rest between sets.  Alternated upper and lower body exercises.  Finished with 10 minutes of treadmill at 4 mph.  Weight before exercise 221.  Weight after exercise  219.

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Workout 11/29

ArcTrainer for 30 minutes, hill interval, level 5, 635 calories burned.

Level 5 felt a little too easy, despite having worked with weights yesterday.

Weight before workout 219.2, after 218

My muscles are a little tight from yesterday’s first weight routine, but if feels pretty good.  Tomorrow may be another story, but we’ll wait and see.

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Workout 11/28

Did weights for the first time in a while. I’m basically starting a modified version of L.L. Cool J’s Platinum Workout. Early on it should be easy to stick to the workout as written, but it appears that later in the program it has you spending a lot more time in the gym.  Since I go to the gym on my lunch break, I have to do my workout in 30-45 minutes.  Later on in the program I may have to tailor it to my time constraints, but we’ll cross that bridge when I get there.

The workout has you doing a full body, high-rep routine for the first couple of weeks. According to the book, I am currently in week 2 of the workout, as you don’t actually workout during week 1.

Workout: Weights 20 min (1 exercise per body part, 1 warm-up set of 15 and one work set of 15); treadmill 4 mph for 10 min.

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Workout 11/27

Workout: ArcTrainer 30 minutes, hill interval, level 6.

Calories burned: 669

Felt pretty good.  Stifnesss in left knee from yesterday seems to be resolved.

Weight: before exercise 219.2, after exercise 218

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Workout 11/26 or Yikes!

Went to the gym at lunch.  Pre-workout weight was a whopping 221 pounds.  The last time I weighed in was October 9 at 215.6 pounds.  Post workout weight today was 219.2 pounds, so I apparently was retaining a bit of water.

The last recorded trip to the gym was Oct 11, so it’s been a while.  I’m hoping this blog will help me hold myself accountable.  I was very fortunate to get a couple of decent rides in each week this fall.  However, with winter coming on, it will be very difficult to get any sort of regular riding in.  Therefore, regular trips to the gym are that much more important.  I was going pretty regularly this past summer, but once October hit, I got out of the habit.  Here’s to getting back in the habit.

Today’s workout: Arc Trainer for 30 minutes.  645 calories burned.  Felt pretty good throughout.  Legs were a little stiff starting out from Saturday’s ride.

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