Workouts, boyeee

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

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

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

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

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

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

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