…It’s been a while. Where should we begin?
Ok, I own up to it. I’ve utterly and completely neglected my personal blog because I’m all over social networking and any time I feel like expressing my thoughts, feelings, or what is going on in my life I do so using 140 characters or less.
Wheew. There, I said it. Acceptance is the first step towards recovery, is it not?
Although I’m not entirely certain I really WANT to recover.
I AM still working out daily with essentially the same level of intensity that I was before. I’ve just moved my tracking of it to a paper journal so as not to bore you all to tears.
Saturday, July 25th and Sunday, July 26th
I didn’t do any “official” exercise over the weekend. Instead I counted the 8-10 hours of physical labor I put in on the new room as my workouts. Pretty sure it’s a fair trade.
Monday, July 27th
5×5 Assisted Pull-Up – 160 pounds
5×5 Pull Down – 100 pounds *
5×5 Dumbbell Row – 50 pounds
5×5 Bicep Curls – 25 pounds
20 Minutes Elliptical
50 Minutes Treadmill
Tuesday, July 28th
5×5 Vertical Chest Press – 160 pounds
5×5 Pectoral Fly – 180 pounds (up 20 pounds)
5×5 Rear Deltoid Fly – 110 pounds (up 10 pounds)
5×5 Shoulder Press – 120 pounds
5×5 Complex Dumbbell Routine – 10 pounds (Upright row, Bicep Curl, Lateral Raise, Shoulder Press, Bent Over row)
20 Minutes Elliptical
Wednesday, July 29th
1×5 Assisted Pull Up – 150 pounds (down 10 pounds)
4×5 Assisted Pull Up – 160 pounds
5×5 Pull Down – 100 pounds
5×5 Dumbbell Row – 50 pounds
1×5 Bicep Curl – 30 pounds
4×5 Bicep Curl – 25 pounds
20 Minutes Elliptical
50 Minutes Treadmill
* Yet again, I have finally found the proper form on this exercise and needed to modify my weight down as I was cheating.
Thursday, July 23rd
5×5 Vertical Chest Press – 160 pounds
5×5 Pectoral Fly – 160 pounds
5×5 Rear Deltoid Fly – 100 pounds
5×5 Shoulder Press – 120 pounds
40 Ab Crunches
5×5 Complex Dumbbell Routine (Upright Row, Bicep Curl, Lateral Raise, Overhead Press, Bent-Over Row) – 10 pounds
20 Minutes Elliptical
Friday, July 24th
5×5 Assisted Pull-Up 160 pounds
5×5 Pull Down – 110 pounds
5×5 Dumbbell Row – 50 pounds
5×5 Bicep Curls
20 Minutes Elliptical
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.
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!
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
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.
33 Minutes Eliptical Machine
5×5 Assisted Pull Up – 190 pounds
5×5 Pulldown – 80 pounds
5×5 Dumbell Kickback – 30 pounds
5×5 Bicep Curls – 25 pounds
30 Minutes Treadmill 4 MPH (Alternating between level and 6% incline)
5 Minutes Treadmill 3.2 MPH
25 Minutes EA SPORTS Active (Heavy Intensity)
30 Minutes Walking
