Full speed ahead!
 

First day at the gym - pleased with the result:

Warm up: Bicycle 5 minutes level 5

Lever Seated Leg Press: 2x12 60kg
Lever standing hip extension: 2x12x2 20kg
Lever chest press: 2x12 15kg
Lever shoulder press: 2x10 10kg
Pulley Row: 2x12 20kg
Back stretch: 2x12 20kg
Stomach crunch: 2x12 30kg

Cardio:
2 km level walking at 6km/h = 20 minutes
3 minutes paddling at levels 2 and 4
3 minutes bicycle at levels 6-5-7 1 minute each

Polar A5 walking test result: Very poor ;)

Warm up: Bicycle 6 minutes level 5-6

Lever Seated Leg Press: 2x12 60kg
Lever standing hip extension: 2x12x2 20kg
Lever chest press: 2x12 15kg
Lever shoulder press: 2x10 10kg
Pulley Row: 2x12 20kg
Back stretch: Machine broken ;)
Stomach crunch: 2x12 30kg

Cardio:
6 minutes rowing - 1 km
8 minutes walking at 6km/h at level 4-6
9 minutes bicycle at levels 6-5-7

Polar A5 says: Total time: 1:04 Average pulse rate: 124 In the zone: 17:43 Calories burned: 398

Warm up: Bicycle 6 minutes level 5-6

Lever Seated Leg Press: 2x12 60kg
Lever standing hip extension: 2x12x2 20kg
Lever chest press: 2x12 15kg
Lever shoulder press: 2x12 10kg
Pulley Row: 2x12 20kg
Back stretch: With my body weight
Stomach crunch: 2x12 30kg

Cardio:
8 minutes walking at 5km/h level 5-6-8-10
2 minutes paddling at levels 2 and 4
6 minutes rowing = 1100 meters
6 minutes bicycle at levels 5-6

Polar A5 says: Exe time: 1:12:08 Avarage pulse rate: 128 In zone 14:40 Calories burned: 506 BMI 33,1

Warm up: Bicycle 6 minutes level 6

Lever Seated Leg Press: 2x12 60kg
Lever standing hip extension: 2x12x2 20kg
Lever chest press: 2x12 15kg
Lever shoulder press: 2x12 10kg
Pulley Row: 1x12 20kg 1x12 25kg
Back stretch: With my body weight
Stomach crunch: 2x12 30kg

Cardio:
6 minutes walking at 5km/h level 7
6 minutes rowing = 1166 meters
6 minutes bicycle at levels 6

Polar A5 says: Exe time: 1:00:48 Avarage pulse rate: 114 In zone 21:08 Calories burned: 306 BMI 33,1

Warm up: Bicycle 6 minutes level 6

Lever Seated Leg Press: 2x12 70kg
Lever standing hip extension: 2x12x2 20kg
Lever chest press: 2x12 15kg
Lever shoulder press: 2x10 10kg
Pulley Row: 2x12 30kg
Back stretch: 2x12 20kg
Stomach crunch: 2x12 30kg

Cardio:
6 minutes walking at 4,2 km/h at at 12 percent incline
3 minutes paddling at levels 2 and 4
6 minutes rowing = 1193 meters
6 minutes bicycle at levels 6

Polar A5 says: Total time: 1:04:29 Average Pulse: 128 In zone: 10:43 Kcals burned: 457 BMI: 33,1

Hmm, I’m not crazy about hitting the gym a little after 5 p.m. the place is s crowded. Today I had to do things in a different order – and I’m not pro enough to figure out if that’s good – and actually ended up with some of the cardio mixed into the machine work.

But I did my whole routine – and forgot to start my Polar that really astounds me.

Warm up: Bicycle 6 minutes level 6

Lever Seated Leg Press: 2x12 70kg
Lever standing hip extension: 2x12x2 20kg
Lever chest press: 2x12 15kg
Lever shoulder press: 2x10 10kg
Pulley Row: 2x12 30kg

6 minutes walking at 4,5 km/h at 10 percent incline

Back stretch: 2x12 20kg
Stomach crunch: 2x12 30kg

Cardio:
1000 meters rowing
6 minutes bicycle at levels 6

Warm up: Bicycle 6 minutes level 6 = 2,1 km

Lever Seated Leg Press: 2x12 70kg
Lever standing hip extension: 2x12x2 20kg
Lever chest press: 2x12 15kg
Lever shoulder press: 2x10 10kg
Pulley Row: 2x12 30kg
Back stretch: 2x12 20kg
Stomach crunch: 2x12 30kg

Cardio:
5 minutes walking at 4,5 km/h at 10 percent incline + 1min at 15 % incline
6 minutes rowing = 1175 meters
6 minutes bicycle at levels 5 = 2,0

Polar A5 says: Total time: 53:49 Average Pulse: 129 In zone: 9:58 Kcals burned: 386 BMI: 33,1

I felt much better and stronger today, went about an hour after a breakfast of 2 scrambled eggs, 2 pieces of bacon, small slice of cantaloupe, 4 small saugsages, coffee with cream and 75 cl of water.

Didn't have that burnt out feeling in my legs a minute after I started the warm up and went through my plan fast an efficient.

Plus the place wasn't crowded.

Fiddled at bit with my work-out not content with the amount of weight work I do:


Warm up: 5 minutes walking at a speed of 4,5 km/h with a 10% inline

Lever Seated Leg Press: 2x12 70kg
Lever standing hip extension: 2x12x2 20kg
Lever chest press: 2x12 15kg
Lever shoulder press: 2x10 10kg
Pulley Row: 2x12 30kg
Back stretch: 2x12 20kg
Stomach crunch: 2x12 30kg

Cardio:
6 minutes rowing = 1175 meters

Lever Seated Leg Press: 2x12 70kg
Lever standing hip extension: 2x12x2 20kg
Lever chest press: 2x12 15kg
Lever shoulder press: 2x10 10kg
Pulley Row: 2x12 30kg
Back stretch: 2x12 20kg
Stomach crunch: 2x12 30kg

Cardio:
Bicycle 6 minutes level 6 = 2,17 km

So a lot more weights and a bit less cardio

Polar A5 says: Total time: 1:11:23 Average Pulse: 124 In zone: 15:42 Kcals burned: 470 BMI: 33,1

Fiddled again. Doing double sets on Sunday was fine, but today it was after work, so I have a lot less in me – instead I did 3 sets of all machines. That feels very good – and with the 20 minutes of cardio – counting 2 minutes of warm down – it takes an hour. Perfect.


Warm up: 2 minutes walking at 4,5 km/h at 12 percent incline and 4 minutes walking at 4,5 km/h at 10 percent incline

Lever Seated Leg Press: 3x12 70kg
Lever standing hip extension: 3x12x2 25kg
Lever chest press: 3x12 20kg
Lever shoulder press: 2x10 10kg
Pulley Row: 3x12 25kg
Back stretch: 2x12 20kg
Stomach crunch: 2x12 30kg 1x12x40 kg

Cardio:
1000 meter rowing = 4:56:07
6 minutes bicycle at levels 6 = 2,05 km

Polar A5 says: Total time: 1:00:03 Average Pulse: 118 In zone: 28:33 Kcals burned: 339 BMI: 33,1

Warm up: 1000 meter rowing = 4:57:02

Lever Seated Leg Press: 3x12 70kg
Lever standing hip extension: 3x12x2 25kg
Lever chest press: 3x12 20kg
Lever shoulder press: 2x10 10kg
Pulley Row: 3x12 25kg
Back stretch: 3x12 25kg
Stomach crunch: 3x12 40kg

Cardio:
5 minutes walking at 4,5 km/h at 10 percent incline and 1 minute walking at 5,0 km/h at 10 percent incline

6 minutes bicycle at levels 6 = 2,08 km

Polar A5 says: Total time: 0:57:28 Average Pulse: 119 In zone: 28:50 Kcals burned: 336 BMI: 33,1

Am really pleased I got my as.. off the gym. TOM has just started and it’s a bit uncomfortable to waddle around with all the hygiene products in your gym clothes. I felt weak when I started out but I upped both my chest and shoulder press no problem. And I killed my best time for 1000 meter rowing so everything was fine.

Warm up: 6 minutes walking at 4,5 km/h at 10 percent incline

Lever Seated Leg Press: 3x12 70kg
Lever standing hip extension: 3x12x2 25kg
Lever chest press: 3x12 25kg
Lever shoulder press: 2x10 15kg
Pulley Row: 3x12 25kg
Back stretch: 3x12 30kg
Stomach crunch: 3x12 40kg

Cardio:
1000 meter rowing = 4:47:07
6 minutes bicycle at levels 6 = 2,08 km

Polar A5 says: Total time: 0:58:14 Average Pulse: 127 In zone: 35:05 Kcals burned: 392 BMI: 33,1

Warm up: 3 minutes rowing = 622 meters.

Lever Seated Leg Press: 3x12 70kg
Lever standing hip extension: 3x12x2 25kg
Lever chest press: 3x12 20kg
Lever shoulder press: 2x10 10kg
Pulley Row: 3x12 25kg
Back stretch: 3x12 25kg
Stomach crunch: 3x12 40kg

Cardio:
5 minutes walking at 4,5 km/h at 10 percent incline
5 minutes bicycle at levels 6 = 1,66 km

Polar A5 says: Total time: 0:53:33 Average Pulse: 122 In zone: 29:30 Kcals burned: 325 BMI: 33,1

Great day at the gym. I went about an hour after having my usual breakfast of two scrambled eggs, two slices of bacon, coffee with whipping cream and 75 cl water for my supplements.

I upped quite a few of the weights – the only ones where I don’t feel much progress is chest and shoulders. And then at the end of the weights I thought what the heck let me try running – and I did 3 minutes at a very slow pace, but I was running and I could have run more. That feels jolly good ;)


Warm up: 3 minutes walking at 4,5 km/h at 12 percent incline

Lever Seated Leg Press: 1x12 70kg 2x12 80kg
Lever standing hip extension: 1x12x2 25kg 2x12x2 30kg
Lever chest press: 3x12 20kg
Lever shoulder press: 3x10 15kg
Pulley Row: 3x12 30kg
Back stretch: 1x12 30kg 2x12 40kg
Stomach crunch: 3x12 40kg

Cardio:

3 minutes running at 6km/h
1000 meter rowing = 4:45:07
6 minutes bicycle at levels 6 = 1,98 km

Polar A5 says: Total time: 0:58:40 Average Pulse: 132 In zone: 42:41 Kcals burned: 449 BMI: 33,1

Wayyyy – I ran 6 minutes today and I could have gone for longer. Next time I’m going to aim for 1km which will take 10 minutes at the very plodding speed I run.

Warm up: 3 minutes rowing = 644 meters

Lever Seated Leg Press: 3x12 80kg
Lever standing hip extension: 3x12x2 30kg
Lever chest press: 3x12 20kg
Lever shoulder press: 3x10 15kg
Pulley Row: 3x12 30kg
Back stretch: 3x12 30kg
Stomach crunch: 3x12 40kg

Cardio:

6 minutes running at 6km/h
6 minutes bicycle at levels 6 = 2,02 km

Polar A5 says: Total time: 0:57:56 Average Pulse: 126 In zone: 34:58 Kcals burned: 383 BMI: 33,1

Ran for 10 minutes !!!!!
 

Another major breakthrough on the running – jogging – front. I ran 1 km at just under 10 minutes and felt great – I’ll never walk on the threadmill again my shuffling is so much more fun and leaves me feeling wonderful.


Warm up: 3 minutes rowing = 647 meters

Lever Seated Leg Press: 3x12 80kg
Lever standing hip extension: 2x12x2 30kg 1x12x2 35kg
Lever chest press: 3x12 20kg
Lever shoulder press: 3x10 15kg
Pulley Row: 3x12 30kg
Back stretch: 2x12 30kg 2x12 40kg
Stomach crunch: 3x12 40kg

Cardio:

1 km running in 9:56 minutes = 6km/h
6 minutes bicycle at levels 6 = 2,04 km

Polar A5 says: Total time: 0:59:18 Average Pulse: 128 In zone: 37:57 Kcals burned: 410 BMI: 33,1

You're doing great! Workouts are in the right order, and you're sticking to them!

Do you have access to any free weights?

Thanks for the encouragement Built :)

I actually don't know if I have access to free weights - there might be some at the gym, I haven't really looked.

What should I look for, what do you have in mind?

Just dumbbells, and maybe barbells. You'll probably find you'll gradually evolve toward using them.

Let me tell you googling barbells brings up some interesting results, but I suspect your aren't taking about me having a piercing :lol:

However I did find these on a Danish website. Maybe I should order a set.

:lol:

Hee hee!

You can buy dumbbells ANYWHERE. I'm surprised your gym doesn't have any, though.

Oh I'm sure it does. I just thought it might be fun to have a set at home. Especially if I could speed up strenght in my shoulders they seem quite weak compared to other parts of me.

Meh - stick to the gym. You should only lift 3-4 times a week anyway - it's a cycle of "destroy muscle in the gym - heal and rebuild by eating and sleeping".

Unless you don't get to the gym often enough.

My .02

Shortened my routine up a bit. I feel a bit stressed about going to the gym when I get off at 5 pm. There’s usually lots of folks there and that interferes with my plans. I just don’t want to be stressed when I work out so I did only two sets and not my usually three but I did up quite a bit of weights.

And then I ran for 12 minutes – it’s amazing I would have guessed I could run 3 minutes – that’s why I choose that time for my first test. I will run 20 minutes in a few weeks no problem and that will be an amazing feeling.

Built: I'll stick to the gym. Only problem I have is when I work weekends - like the coming one - there's no way I can make it for a workout - they open one hour before I have to be at work and even with my 40 minutes routine I can't make it on time. And they have closed by the time I get off. So I average 3 times a week instead of 4.


Warm up: 3 minutes rowing = 650 meters

Lever Seated Leg Press: 1x12 80kg 1x12 90 kg
Lever standing hip extension: 1x12x2 30kg 1x12x2 35kg
Lever chest press: 1x12 20kg 1x12 25kg
Lever shoulder press: 2x10 15kg
Pulley Row: 1x12 30kg 1x12 35 kg
Back stretch: 1x12 35kg 2x12 40kg
Stomach crunch: 2x12 40kg

Cardio:

12 minutes running at 6,5km/h = 1,3 km

Polar A5 says: Total time: 0:41:04 Average Pulse: 138 In zone: 30:48 Kcals burned: 353

Rejoice I conquered
 

The smile on my face is as long as a French baguette.

I can’t go to the gym this weekend because I work and they have short summer hours. Tomorrow evening I’m going to a friends place. So figured after 10 hours of mind numbingly boring work I would go for a run. Just whatever I could manage.

I ran the whole course I had planned for the one I would eventually work up to after more cardio at the gym. I don’t know the exact length but my guess is 1,6-1,8 kilometers.

And I felt great the whole way – it even ends with a small incline. No problem.

Polar A5 says: Total time: 0:14:23 Average Pulse: 156 In zone: 13:50 Kcals burned: 154

Wonderful day at the gym – it had been a while since I was there last – work interfered.

I tried drop-sets. And that was really fun. And then I ran for 20 minutes. Last time I did that I was at least 10 kilos lighter.


Warm up: 3 minutes rowing = 638 meters

Lever Seated Leg Press: 1x6 110kg 1x8 100 kilos 1x10 90 kg
Lever standing hip extension: 1x6x2 60kg 1x8x2 50kg 1x10x2 40kg
Lever chest press: 1x6 35kg 1x8 30kg 1x10 25 kg
Lever shoulder press: 2x6 20kg
Pulley Row: 1x6 40kg 1x8 45kg 1x10 35 kg
Back stretch: 1x6 50kg 1x8 45kg 1x10 40kg
Stomach crunch: 1x6 60kg 1x8 50kg 1x10 45kg

Cardio:

20 minutes running at 6,1 km/h = 2,04km

Polar A5 says: Total time: 0:55:44 Average Pulse: 143 In zone: 39:54 Kcals burned: 513

God Morgon, Jolly.. :)

I hope I got that right.. ;-)

I saw the name Titanic on the front of the board and said to myself, "Now, I betcha there is someone going after this thing right." Then I popped in, read a bit, and saw that I was correct.

HA!

That said, I just wanted to post a note to encourage you on. Best of luck with your program. And I'll be seeing you around.

Cheers!

Warm up: 3 minutes rowing = 638 meters

Lever Seated Leg Press: 1x6 110kg 1x8 100 kilos 1x10 90 kg
Lever standing hip extension: 1x6x2 60kg 1x8x2 50kg 1x10x2 45kg
Lever chest press: 1x6 42,5kg 1x8 37,5kg 1x10 27,5 kg
Lever shoulder press: 1x6 25kg 1x8 20kg 1x10 15 kg
Pulley Row: 1x6 35kg 1x8 30kg 1x10 25 kg
Back stretch: 1x6 50kg 1x8 45kg 1x10 40kg
Stomach crunch: 1x6 60kg 1x8 50kg 1x10 45kg

Cardio:

Ran 2k in 18:55

After 2 days of non-LC eating and a bit of beer drinking I went for a shuffle.

Unfortunately I messed up with my Polar at the midway point – but it was between 9 and 10 minutes – closer to 10 I’m sure. Then it took no more than 20 seconds to start it again. Now it reads: 6:47, average HR 162. In zone 6:21 (I was above 170 for the last 27 seconds), 76 cals used.

That means I ran faster going home and ran for a max total of 18 minutes. I run 2K in 18:55 at the gym so I bet I ran at or just above 2K because my pulse went a bit higher today and I no I have trouble pacing myself slow enough off the threadmill.

All in all something to be proud of. And the new distance I’ll use. It takes me along the seawall for about 6-7 minutes and into a lovely breeze.

Good workout. But I did find out during my stomach crunches that the slight kink I have in my back since sleeping on a couch bed for two nights at my brothers cabin is not to be messed with.

My stats surprise me – mainly that I did the whole thing almost five minutes faster than I usually do, then that my average HR really has fallen of and finally that I burned so many fewer calories.

Seems to me shape is better.


Warm up: 3 minutes rowing

Lever Seated Leg Press: 1x6 110kg 1x8 100 kilos 1x10 90 kg
Lever standing hip extension: 1x6x2 60kg 1x8x2 50kg 1x10x2 45kg
Lever chest press: 1x6 40kg 1x8 30kg 1x10 25 kg
Lever shoulder press: 1x6 22,5kg 1x8 20kg 1x10 17,5
Pulley Row: 1x6 30kg 1x8 25kg 1x10 20 kg
Back stretch: 1x6 50kg 1x8 45kg 1x10 40kg
Stomach crunch: 2x10 45kg

Cardio:

16 minutes running at 6,1km/h, 1 minute at 6,5 km/h, 1 minute at 7,0 minute, 1,5 minute at 7,5 km/h and 0,5 minute at 8,0 1,3 km

Polar A5 says: Total time: 0:51:57 Average Pulse: 129 In zone: 31:56 Kcals burned: 373

Forgot to post this yesterday when I returned from the gym:

Warm up: 3 minutes rowing = 630 meters

Lever Seated Leg Press: 1x6 110kg 1x8 100 kilos 1x10 90 kg
Lever standing hip extension: 1x6x2 60kg 1x8x2 55kg 1x10x2 50kg
Lever chest press: 1x6 40kg 1x8 35kg 1x10 30 kg
Lever shoulder press: 1x6 25kg 1x8 22,5kg 1x10 20kg
Pulley Row: 1x6 40kg 1x8 35kg 1x10 30 kg
Back stretch: 1x6 50kg 1x8 45kg 1x10 40kg
Stomach crunch: 1x6 50kg 1x8 45kg 1x10 40kg

Cardio:

Running: 2,2 km in 19:18

Polar A5 says: Total time: 0:54:47 Average Pulse: 132 In zone: 37:19 Kcals burned: 429