bonesigh's Workouts...
 

Well, here goes my first Workout Log Entry. I just assembled my new Schwinn Airdyne Comp today.

25 Minutes on Airdyne, 275-375 cal/hr easy intervals

I can't exercise too hard until I have a stress test and get the O.K. from my Dr. So I'll be starting out slowly. Makes sense.

25 Minutes on Schwinn Airdyne, 300 cal/hr.

15 minutes on Schwinn Airdyne, 375 ca/hr

3 sets of 9 reps for:
chest-bench press, 25lb dumbbells
back-one arm row, 25lb dumbbells
shoulders-shoulder press, 25lb dumbells
arms-bicep curls, 25lb dumbbells
arms-tricep extensions, 15lb dumbells

Look at you muscle builder weight lifting guy! WHOOOOHOOOOOOOOO!! Keep it up!! :yay:

Warmup:
15 Minutes on Schwinn at 375 cal/hr

Weight Training with Powerblock Dumbbells...
3 sets of 8-10 reps for:
chest-bench press, 15lb dumbbells
back-bent over rows, 25lb dumbbells
back/neck-shoulder shrugs, 25lb dumbbells
shoulders-shoulder press, 15lb dumbells
arms-bicep curls, 15lb dumbbells
arms-tricep extensions, 15lb dumbells
arms-wrist curls, 15lb dumbbells

Cooldown:
5 minutes on Schwinn at 200 cal/hr

I had to reduce weight on several exercises. My muscles were still sore from my workout on Tuesday, 3/23. Muscles were probably not fully recovered. I'll wait until Sunday to do weight training again. This way I'll give my muscles 3 days to recover before the next workout.

Off today.

Took yesterday off. Home situation didn't lend itself to exercise.

Had a good workout today!

-20 minutes on Schwinn Airdyne at 400 cal/hr

Weight Training with Powerblock Dumbbells...
3 sets of about 10 reps for:

chest-bench press, 20 lb dumbbells
back/neck-shoulder shrugs, 30 lb dumbbells
shoulders-shoulder press, 20 lb dumbells
arms-bicep curls, 20 lb dumbbells
arms-tricep extensions, 10lb dumbells
arms-wrist curls, 10lb dumbbells
arms-reverse wrist curls, 10lb dumbells
*skipped bent over rows for back, which is feeling a little weird today.

-5 minute cooldown on Schwinn Airdyne at 200 cal/hr

Weight Training with Powerblock Dumbbells...
3 sets of about 10 reps for:

chest-bench press, 20 lb dumbbells
back/neck-shoulder shrugs, 30 lb dumbbells
shoulders-shoulder press, 20 lb dumbells
arms-bicep curls, 20 lb dumbbells
arms-tricep extensions, 10lb dumbells
arms-wrist curls, 10lb dumbbells
arms-reverse wrist curls, 10lb dumbells
back-bent over rows, 20lb dumbbells
abs-30 crunches

-5 minute cooldown on Schwinn Airdyne at 150 cal/hr

Off today and yesterday. Will do some training tomorrow,
after all is quiet.

Weight Training with Powerblock Dumbbells...
3 sets of about 10 reps for:

chest-bench press, 20 lb dumbbells
back/neck-shoulder shrugs, 30 lb dumbbells
shoulders-shoulder press, 20 lb dumbells
arms-bicep curls, 20 lb dumbbells
arms-tricep extensions, 10lb dumbells
arms-wrist curls, 10lb dumbbells
arms-reverse wrist curls, 10lb dumbells
back-bent over rows, 20lb dumbbells
abs-45 crunches

22 Minutes On Schwinn Airdyne At Semi-Maniacal High Intensity Intervals (huffing and puffing).

Tonight's workout sure helped to burn off some of my frustrations. lol

Off today (although I did do a lot of walking today).

30 Minutes On Schwinn Airdyne
(20 minutes ~ 400 cal/hr, 10 minutes ~ 300 cal/hr)

Felt good.

Weight Training with Powerblock Dumbbells...
3 sets of about 10 reps for:

chest-bench press, 30 lb dumbbells
back/neck-shoulder shrugs, 30 lb dumbbells
shoulders-shoulder press, 20 lb dumbells
arms-bicep curls, 20 lb dumbbells
arms-tricep extensions, 15lb dumbells
arms-reverse curls, 15lb dumbells
back-bent over rows, 20lb dumbbells
abs-45 crunches

25 Minutes on Schwinn Airdyne (20 minutes of High Intensity Interval Training, 5 minute cooldown)

Abs: 75 crunches on the floor mat

Weight Training with Powerblock Dumbbells...
3 sets of 10 reps for:
Abs: Side Bends, 25lb dumbbells

Weight Training with Powerblock Dumbbells...
3 sets of about 10 reps for:

chest-bench press, 30 lb dumbbells
back/neck-shoulder shrugs, 30 lb dumbbells
shoulders-shoulder press, 20 lb dumbells
arms-bicep curls, 20 lb dumbbells
arms-tricep extensions, 15lb dumbells
arms-reverse curls, 15lb dumbells
back-bent over rows, 20lb dumbbells

abs-55 crunches
abs-30 (each side) side bends

WOWZA!! Keep up the AWESOME work hun!!!! :thup:

Off today. I'm feeling very tired and worn out. If I feel O.K. tomorrow, I'll hit the exercise then.

Weight Training with Powerblock Dumbbells...
3 sets of about 10 reps for:

chest-bench press, 30 lb dumbbells
back/neck-shoulder shrugs, 30 lb dumbbells
shoulders-shoulder press, 20 lb dumbells
arms-bicep curls, 20 lb dumbbells
arms-tricep extensions, 15lb dumbells
arms-reverse curls, 15lb dumbells
back-bent over rows, 20lb dumbbells
abs-side bends, 20lb dumbbells

abs-65 crunches on the floor mat

I very well may need to add some carbs before these weight workouts. I'm starting to run out of steam towards the end of the workout. I may try adding an additional 10g of carbs pre-workout and see what happens.

My muscles were not sore today before I worked out, but I was still feeling very tired and drained (probably mostly emotionally drained). I plan to take 2 days off from weights. I'll use the weights again on Monday. I'll do HIIT cardio
tomorrow, and probably take a rest day on Sunday. I should spend a little time and read my BFL book. I may need to up my carbs if I keep feeling this worn down. It may not be possible to sustain this exercise with 20-30g of carbs per day.

No "formal" exercise today. But I did walk several miles, which felt good.

25 minutes on Schwinn Airdyne Comp
(20 minutes of High Intensity Interval Training, 5 minute cooldown)

Weight Training with Powerblock Dumbbells...
3 sets of about 10 reps for:

chest-bench press, 35 lb dumbbells
back/neck-shoulder shrugs, 35 lb dumbbells
shoulders-shoulder press, 25 lb dumbells
arms-bicep curls, 25 lb dumbbells
arms-tricep extensions, 20 lb dumbells
arms-reverse curls, 20 lb dumbells
back-bent over rows, 25 lb dumbbells
abs-side bends, 25 lb dumbbells

abs-80 crunches (various) on the floor mat

This was a good workout! I had a fairly good amount of carbs just prior to working out. I think this made a difference. I didn't run out of stream, even though I was a bit tired tonight.

I've increased the weight by 5 lbs on all exercises. I am getting stronger. You ain't seen nothing yet! I've only just begun!

Probably several more weeks of this basic plan, then I will begin training body parts on different days. "Come here hand, yes, that's a good boy! Now stay! Stayyyy!" ;) LOL

25 minutes on Schwinn Airdyne Comp:

(20 minutes of High Intensity Interval Training, 5 minute cooldown)

Weight Training with Powerblock Dumbbells...
3 sets of about 10 reps for:

chest-bench press, 35 lb dumbbells
back/neck-shoulder shrugs, 35 lb dumbbells
shoulders-shoulder press, 25 lb dumbells
arms-bicep curls, 25 lb dumbbells
arms-tricep extensions, 20 lb dumbells
arms-reverse curls, 20 lb dumbells
back-bent over rows, 25 lb dumbbells
abs-side bends, 25 lb dumbbells

abs-80 crunches (various) on the floor mat

This was a good workout. I had dinner/dessert with nearly 20g of carbs prior to this workout.

Off tonight. I did a few hours of spring cleaning instead.

This was Saturday's Workout:

Weight Training with Powerblock Dumbbells...
3 sets of about 10 reps for:

chest-bench press, 35 lb dumbbells
back/neck-shoulder shrugs, 35 lb dumbbells
shoulders-shoulder press, 20 lb dumbells
arms-bicep curls, 25 lb dumbbells
arms-tricep extensions, 15 lb dumbells
arms-reverse curls, 20 lb dumbells
back-bent over rows, 25 lb dumbbells
abs-side bends, 25 lb dumbbells

abs-80 crunches (various) on the floor mat

Sunday:

No formal exercise, although I did help move a bunch of stuff.

Weight Training with Powerblock Dumbbells...
3 sets of about 10 reps for:

chest-bench press, 35 lb dumbbells
back/neck-shoulder shrugs, 35 lb dumbbells
shoulders-shoulder press, 20 lb dumbells
arms-bicep curls, 25 lb dumbbells
arms-tricep extensions, 15 lb dumbells
arms-reverse curls, 20 lb dumbells
back-bent over rows, 25 lb dumbbells
abs-side bends, 25 lb dumbbells
arms-wrist curls, 15 lb dumbbells (3 sets of 20 reps)

abs-80 crunches (various) on the floor mat

Some of these exercises are starting to get a bit easy. I'll still stick with them for another week or two, then I'll adjust the weight upward a little, depending on how it feels.

Hey Mike,

Wow you have quite the gym log going on in here. I've been doing alot of aqua fit classes lately, curves ocassionally. I kind of messed my knee up a little over a week ago so I have been taking it easy. I have not been using the weight machines much at my gym. I've been doing situp and crunches at night b4 bed with the assistance of my body wedge. I think thesitups/crunches seem to be making a difference! One of my jeans seems to be a bit looser than before so Im glad.

Well I'm just about getting ready to do my wedge routine.

Have a goodnight!
Dewi

25 minutes on Schwinn Airdyne Comp:
Moderate Pace, using arms about half of the time (no HIIT today)