Category Archives: Health and Fitness

Workouts, boyeee

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Monday, July 20th

3×5 Assisted Pull-Up – 160 pound counterweight

2×4 Assisted Pull-Up – 170 pound counterweight

5×5 Pull Down – 110 pounds

5×5 Dumbbell Row – 50 pounds

5×5 Bicep Curls – 30 pounds

20 Minutes Elliptical

50 Minutes Treadmill

Tuesday, July 21st

5×5 Vertical Chest Press – 160 pounds

1×5 Pectoral Fly – 180 pounds

4×5 Pectoral Fly – 160 pounds

5×5 Rear Deltoid Fly – 100 pounds

5×5 Shoulder Press – 120 pounds

5×5 Complex Dumbbell Routine (Upright Row, Bicep Curl, Lateral Raise, Overhead Press, Bent-Over Row) – 10 pounds

20 Minutes Elliptical

50 Minutes Treadmill

Wednesday, July 22nd

5×5 Assisted Pull-Up – 160 pounds

5×5 Pull down – 110 pounds

5×5 Dumbbell Row – 50 pounds

5×5 Bicep Curl – 25 pounds *

20 Minutes Elliptical

50 Minutes Treadmill

60 Minutes Walking

* One of my co-workers pointed out that my form was way off on my curls and that I needed to keep my arms closer to my side to maximize the benefit I was getting AND prevent myself from getting injured.  Doing them properly has forced me to back off on the weight.

Brain Dump

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I started writing this post a few days ago.  I figure I’ll just go ahead and append on the end of it with the understanding that, perhaps, my head space is a bit different than it was when I first began this ramble.

Not only do I feel the need to break up the utter and complete monotony of posting nothing but my workouts here, I also have a compulsion to simply talk about a few things.  Get some stuff out of my head and out there in the ether as it were.  As a result this may end up being an incoherent post at times, so I apologize in advance.

Continue reading →

More workout updates

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Thursday, July 16th

5×5 Vertical Chest Press – 160 pounds (up 10 pounds)

5×5 Pectoral Fly – 180 pounds (up 20 pounds)

5×5 Rear Deltoid Fly – 100 pounds

5×5 Shoulder Press – 120 pounds

20 Minutes Treadmill

50 Minutes Walking

Friday, July 17th

2×5 Assisted Pull-Up – 160 pound counterweight (down 10 pounds)

3×5 Assisted Pull-Up – 170 pound counterweight

5×5 Pull Down – 110 pounds (up 10 pounds)

5×5 Complex Dumbell Workout (Curls, Rows, Kickbacks) – 2o pounds

20 Minutes Elliptical

50 Minutes Treadmill

60 Minutes Walking

Saturday, July 18th

20 Minutes Walking

Sunday, July 19th

Housework!

Long Workout Post Is Long

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Saturday, July 11th

51 Minutes Walking

Sunday, July 12th

45 Minutes Walking

35 Minutes EA SPORTS Active (Heavy)

80 Minutes Walking

Monday, July 13th

20 Minutes Stationary Bike

5×5 Assisted Pull Up – 170 pound counterweight

5×5 Pull Down – 100 pounds

5×5 Dumbbell Row – 50 pounds

5×5 Bicep Curls – 30 pounds

100 Pushup Challenge – Exhaustion Text (11)

200 Situp Challenge – Week 3, Column 2, Set 2 (21-28-21-21-28)

85 Minutes Walking

Tuesday, July 14th

5×5 Vertical Chest Press – 150 pounds (up 10 pounds)

5×5 Pectoral Fly – 160 pounds

5×5 Rear Deltiod Fly – 100 pounds

5×5 Shoulder Press – 120 pounds

20 Minutes Elliptical Trainer

35 Minutes Treadmill

77 Minutes Walking

Wednesday, July 15th

5×5 Assisted Pull Up – 170 pound counterweight

5×5 Pull Down – 100 pounds

5×5 Dumbell Row – 50 pounds

5×5 Bicep Curl – 30 pounds

20 Minues Recumbent Bike

50 Minutes Treadmill

100 Pushup Challenge – Week 2, Column 2, Set 1 (9-11-8-8-11)

200 Situp Challge – Week 3, Column 2, Set 3 (24-32-23-23-32)

60 Minutes Walking

Workout of the Day – June 29th

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35 Minutes Elliptical Machine

4×5 Assisted Pull Ups – 180 pounds (down 10 pounds)

1×3 Assisted Pull Ups – 180 pounds (down 10 pounds)

1×2 Assisted Pull Ups – 190 pounds

4×5 Pulldown – 100 pounds (up 10 pounds)

1×5 Pulldown – 90 pounds

5×5 Dumbbell Row – 40 pounds (up 5 pounds)

3×5 Bicep Curls – 25 pounds

2×4 Bicep Curls – 25 pounds

35 Minutes Treadmill

No freakin’ idea what’s going on with the bicep curls in those last two sets but not only was I not able to go up at all I couldn’t complete a set I’ve done several times already.  Maybe I stressed my muscles out too much increasing on the other machines.  I think I’m finding the weights I need to work with for a few constant workouts.  Overall, though, I’m kinda dissappointed with this one.

Workout of the Day – June 17th

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65 Minutes Treadmill at 4 MPH (5 minute intervals on level surface followed by 1 minute intervals at 6% incline)

Assisted Pull Up – 190 pound counterweight (5 sets of 5)

Pulldown – 80 pounds (5 sets of 5)

Dumbbell Rows – 25 pounds (5 sets of 5)

Bicep Curls – 25 pounds (5 sets of 5)

100 Pushup Challenge – Week Two, Column 1, Set 1 (4-6-4-4-8)

200 Situp Challenge – Exhaustion Test (80)

I have decided to re-boot my situp challenge  paying close attention to form and allowing the full one second hold time on the crunch.  While I can still do 80 I’m not getting 200 in at this point methinks.

Workout of the Day – Monday, June 15th

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60 Minutes on the treadmill at 4 MPH

10 Minutes on the treadmill at 3.2 MPH

5 sets of 5 Assisted Pull-Ups with 200 pounds counterweight

5 sets of 5 Pulldowns – 80 pounds

5 sets of 5 Dumbell Rows – 25 pounds

5 sets of 5 Bicep Curls – 25 pounds

100 Pushup Challenge – Exhaustion Test (13)

200 Situp Challenge – Week Six, Column Three, Set Three (39-39-50-50-39-39-33-33-218)

18 Minutes EA SPORTS Active