Wednesday, January 30, 2008

Run, then do legs

Same old routine for the week on running:

2.25 Miles - 3 x (.5m run, .25 walk) (6.0, 6.5, 7.0)

Squats - 4 x 15 @ 115
Hamstring curls: 4 x 15 @ 25
Quad Extensions: 4 x 15 @ 35

Felt good about the workout.

Tuesday, January 29, 2008

Run at home on the crappy treadmill

Today I worked from home and during lunch ran the following:

2.25 miles - 3 x {.5 m run, .25 walk} (5.5, 6.0, 5.5 mph)

Very tough. I think the treadmill at home is a little faster or something.

Monday, January 28, 2008

After work run and lift

Today I worked straight through lunch and had to work on something that I never actually figured out by the end of the day. Frustrating day at work. Afterwards I went downstairs and did:

2.25 miles - 3 x {.5 mile run, .25 walk} (6.0, 6.5, 7.0mph)

Bent over Close Grip Rows: 4 x 15 @ 135
DB Lateral Raises: 4 x 15 @ 30
Seated Wide Grip Cable Rows: 4 x 15 @ 120

Felt good about the workout. Snowed a bunch today. Convenient to stay late and let traffic subside a little. Looking forward to tonight's swim which has been logged here.

Friday, January 25, 2008

Chest and run

Legs up Flat Bench: 2 x 15 @ 155, 15 @ 165, 15 @ 175
DB Flys on the floor: 4 x 15 @ 40
Axel Pushups: 20, 25, 30, 35

Axel Pushups are where you take a 45 pound bar and put 10's on each side, then rest it on the ground like an axel for a train or something. Hold the bar at shoulder width and do pushups off it. It will have a tendency to move just a little so you have to use small twitch muscles to stabilize it. Not too tough.

1.5 miles - 2 x {.5m run (6.6mph and 7.0mph), .25 walk (3.5mph)}

Soreness in triceps from yesterday and light soreness in legs from all this week's running. Glad it's a weekend so I can rest up a little.

Thursday, January 24, 2008

Arms and Running

Preacher Curls: 5 x 15 @ 75
French Presses: 5 x 15 @ 75
Arm Blaster Curls: 5 x 15 @ 75
Nose Breakers: 5 x 15 @ 75

1.5m - 2 x {Run .5m + Walk .25m} - This was tough. I put the speed at 6.5 on the last run. @ 330 paces running = .5m, 30 paces = .05m

Wednesday, January 23, 2008

Legs

1.5 miles - .5 mile run, .25 walk, .5 mile run, .25 walk

Deadlifts - 4 x 15 @ 135
Midrack pulls - 4 x 15 @ 225

The run was at 5.5 mph for the first set and 6 mph for the second. Walk is at 4 mph.

Tuesday, January 22, 2008

Shoulders

Standing Lateral Raises: 4 x 15 @ 30
Standing DB Rows: 4 x 15 @ 30
Standing Overhead DB Press: 4 x 15 @ 30

Really need some new tunes, the MP3 music isn't very inspiring lately.

Thursday, January 17, 2008

Chest

Flat Bench: 5 x 15 @ 155 (with chains)
Incline Press: 5 x 15 @ 115
Dips: 5 x 10 @ bw (@228)

Dips were tough and the tower isn't very stable. It shakes a little which is annoying. Wishing I had a partner.

Tuesday, January 15, 2008

Back 2

Good Mornings: 4 x 15 @ 95
Raised Bent Over Rows: 4 x 15 @ 115
Seated Close Grip Cable Rows: 4 x 15 @ 120
Windmills using bar: 2 x 15 @ 45

Arms are not as sore as last time so I'm getting more used to this.

Monday, January 14, 2008

Curls

Seated Preacher Curls: 5 x 15 @ 75
Alternating DB Curls: 5 x 15 @ 30
Concentration Curls: 5 x 15 @ 25
Reverse Grip Curls: 5 x 15 @ 45 (Speed)

Biceps should be sore tomorrow.

Tuesday, January 08, 2008

Chest

Bench Press: 4 x 15 @ 155
Decline DB Press: 4 x 15 @ 45,50,55,55
Flat Bench DB Flys: 4 x 15 @ 35

Upper back is a little sore, but not bad. I'm liking the lighter weights. Getting a pretty good burn.

Later in the evening I did 20 pushups for every commercial break of biggest loser. For two commercial breaks I did the 20 pushups with Jacob laying on my back (+80 pounds). Total pushups @ 120.

Monday, January 07, 2008

Upper Back

Deadlifts: 3 x 15 @ 135
Bent Over Rows: 3 x 15 @ 115
Seated Close Grip Cable Pulldowns: 3 x 15 @ 60, 100, 140

Lower back feeling tight near the end of the Deadlifts, but not too bad. Time to step it up a bit.

Friday, January 04, 2008

Lifts I don't normally do - and weight loss plan

Good Mornings: 15 @ 65, 15 @ 75, 2 x 15 @ 65
superset with: Jumping Jacks: 4 x 25

Alternating Overhead Press: 4 x 15 @ 65
superset with Captains Chair: 4 x 15

I know this is wimpy, but I'm trying to not be concerned with heavy, but quality and reps (15 minimum). I also setup a weight goal plan.


















DateGoalActual
Jan 7230231
Jan 14226
Jan 21222
Jan 28219
Feb 4216
Feb 11214
Feb 18212
Feb 25210
Mar 3209
Mar 10207
Mar 17206
Mar 24205
Mar 31203
Apr 5202
Apr 12201
Apr 19200

With my Lifting, swimming, dieting and occasional racquetball and table tennis playing, I'm hoping that should be enough to reach this goal!