Terry24 - gym log
I'm about six weeks into free weight lifting, aiming for compound exercises that promote balance and themogenesis. Anybody able to spot me on this? I know I'm not doing a brilliant plan, so any suggestions would help.
24 Apr 07 Weight-work: full-body day back squats 40# 10 x 1; 45# 8 x 1; 50# 8 x 2 "suitcase" deadlift bb 45# 10 x 3 sumo deadlift bb 15# 10 x 3 stiff-leg deadlift bb 45# 10 x 3 back hyperextension pl.10# 10 x 3 lunge, standing db 10#x2 10 x 3 flat bench press 50# 8 x 3 lat pulldown cable 75# 8 x 4 one-arm bent-over row db 30# 10 x 3 bicep curls, alt. db 15#x2 4 x 3 Abs Swiss ball curl-ups pl.10# 60 Abs, floor crunches 30 x 2 Obls, heel touch 25 x 2 push-ups 10 x 5 total wt time: 1:10 cardio warm-up: 10min ~ 3.5mph, 0.58 mi jog: 30min "light" intervals (5.2mph to 7.2mph) for 2.80mi HR: 160 (avg); 180 (max)cool-down: 10 min ~3.2mph, 0.52 mi total cardio time: 0:50 25 April 07 Cardio only day warm-up walk: 0.58mi for 10min ~ 3.5mph jog, w/few intervals: 4.46mi for 50min ~ 5.4-7.0mph; HR 159 (avg); 175 (max)cool-down walk: 0.54mi for 10min ~ 3.2mph total cardio time: 1:10 |
26 April 07
Body for Life guidelines, with modified pyramid sets abs: Swiss ball crunches 120 stiff-leg deadlifts bb 45# 12x1; 10x1; 8x1; 6x1; 12x1; 12x1 leg press (sled) 160# 12x1; 170# 10x1; 180# 8x1; 190# 6x1; 165# 12x1; 170# 12x1 calf raise (smith) 30# 12x1; 40# 10x1; #45 8x1; 50# 6x1; 50# 12x2 back squat 50# 8x1; 55# 8x1; 60# 8x1; 65# 6x1; 70# 8x2 flat bench fly 10#x2 12x1; 10x1; 8x1; 6x1 bicep curls 10#x2 12x1; 10x1; 8x1; 6x1 overhead press 20# 12x1; 10x1; 8x1; 6x1; 25# 12x2 lunges db 10#x2 12x1; 10x1; 8x1; 6x1; 12x2 abs: bench jack-knives 10x3 bench bicycle kicks 10x2 cardio treadmill walking 2.87mi for 50min at 3.5mph |
27 April 07
abs: Swiss ball crunches 140 Step-Ups db 10#x2 25 x 2; 15#x2 20 x 2 Bench press (Smith) 60# 8x1; 65# 8x2 Lat pulldown 75# 8x1; 80# 8x2; 70# 8x1 Upright row 67.5# 8x2; 75# 8x2 Back hyperextension pl.10# 10x3 rows db 10# 8x2; 8# 8x2 shoulder press db 10# 8x2; 8# 8x2 hamstring crunches (V-legs) 30x2 pushups 10x5 cardio warm-up: 0.58mi for 10min ~ 3.5mph jog: 4.33mi for 50min ~ intervals 4.0mph - 6.0mph HR: 164 (avg); 179 (max)cool-down: 0.49mi for 10min ~ 3.0mph |
29 Apr 07
Abs: Swiss ball crunches 140 back squats: 50# warm-up 8x1; 60# 8x1; 70# 8x3; 75# 8x1; 50# 8x3 deadlifts - suitcase: db 25#x2 10x5 deadlifts - stiff-leg: bb 45# 10x5 sumo side-steps: db 12#x2 16x3 bench press (Smith) 60# 8x3 bench press 10# 10x2; 20# 8x3 lat pulldown 75# 8x3 one-arm row 30# 10x3 shoulder overhead press 10#x2 8x5 overhead pull #30 8x3 flat bench fly 15#x2 10x3 obl twist 25x2 triceps pushdown 30# 8x1; 35# 8x2 v-leg hamstring lifts 30x2 push-ups 10x5 total time: 1:50 cardio: elliptical machine 2.04mi over 35:00min ~3.8mph HR: 161 (Avg); 174 (Max) |
1 May 2007 BFL (modified): Lower Body Workout
bb squats, sumo (45#bar) 50# 12x1; 55# 10x1; 60# 8x1; 65# 8x1; 20# 12x2 bb stiff-leg deadlift 45# 12x1; 55# 10x1; 65# 8x1; 65# 6x1; 45# 12x2 (Smith) calf-raise 40# 12x1; 50# 10x1; 60# 8x1; 70# 8x1; 60# 12x2 overhead squat, broomstick 12x1; 10x1; 8x1; 12x1 abs: Swiss ball crunches 60x1 abs: crunches 100x1 obls: heel touch 25x2 Cardio warm up walk: 0.58mi for 10:00 ~ 3.5mph HIIT jog: 2.67mi for 30:00 ~ 7.1mph (avg) HR: 171 (avg); 188 (max); +2min=140cool down walk: 1.11mi for 20:00 ~3.4 (avg) |
2 May 2007 Cardio only day
am work-out Elliptical Machine, hill profile 2.70mi over 45:00min ~ 3.6mph (avg) HR: 149 (Avg); 164 (Max); +2min=127cooldown: 0.25mi over 4:00min ~ 2.5mph abs: Swiss ball crunches 60 (20x3) pm work-out Y Spin cardio-class 60:00min HR: 140 (Avg); 172 (Max) |
3 May 07: Upper body day (BFL modified)
Abs: Swiss ball crunches 120 (20x3)2 bench press 65# 12;10;8;6; 55#12;9 lat pulldown 75#8x4; 60# 12x2 chest deck (seated fly) 65# 12;9;7; 60# 6; 45# 12; 50# 12 one-arm row db 25# 12;10;8;8 overhead pullover db 30# 12; 25# 10;8;6 db fly db 15#x2 12;10;8;6 lat raise db 8# 12;10;8;6 front raise db 8# 12;10;8;6 bicep curl db 8# 12x3 tricep kickback db 8# 10;12 shoulder press db 8# 12;10;8;6 seated shoulder press 30# 12; 35# 10;8; 40# 6 seated row 60# 12; 65# 10; 67.5# 8; 72.5# 6; 60# 12 total weight-work time: 60min cardio: treadmill warm-up walk: 0.58mi over 10:00min ~ 3.5mph HIIT jog/run: 2.80mi over 30:00min ~5.2-7.0mph HR: 168 (Avg); 179 (Max); +2min=132cool-down walk: 0.60mi over 10:00min ~ 3.5-3.6mph |
4 May 07 PT-session am
no workout; Q&A re: P.R.E. vs. 1-rep maximums. Review of form on push-ups, bench press; McArdle Step-Test; Lange skin-caliper test; measurements for 12-week check-up. Evening Spin class 1 hr HR: 158 (Avg); 179 (Max) |
5 May 07 Saturday: BFL-modified, lower body work
warm-up: Swiss ball crunches 80 (20x4) bb squats: 50# 12x1; 60# 10x1; 65# 8x1; 70# 6x1; 50# 12x1 leg press: 160# 12x1 bb stiff-leg deadlifts: 45# 12x1; 55# 10x1; (db)60# 8x1; 65# 6x1; 55# 12x1 db lunges: 10# (12x1)2 standing heel raise (Smith) 50# 12x1; 60# 10x1; 70# 8x1; 80# 6x1; 60# 12x1 leg extensions (Strive) 60# 8x3 abs: decline crunches bwt 12x1; 5#pl 10x1; 10#pl 8x1; 15#pls 6x1; 10#pl 12x1 bench jack-knives: bwt 12x1 total time: 46min No Cardio |
6 May 07 Sunday BFL-modified Upper Body workout
warm-up: Swiss Ball ab crunches: 80 (20x4), plus yoga "sun salutation" bb bench press: 45# 12x1; 55# 10x1; 65# 8x1; 75# 6x1; 55# 12x1 push-ups: bwt 12x1 wide-grip lat pulldown: 60# 12x1; 65# 10x1; 67.5# 8x1; 75# 6x1; 65# 12x1 one-arm row: 30# (12x1)2 seated db press: 8# 12x1; 10# 10x1; 12# 8x1; 15# 6x1; 10# 12x1 front raise: 10# 12x1 alt db curls: 8# 12x1; 10# 10x1; 12# 8x1; 15# 6x1; 8# 12x1 bb curls: bar only (12#?) 12x1 triceps kickbacks: 3# 12x1; 5# 10x1; 8# 8x1; 10# 6x1; 8# 12x1 triceps overhead push-ups: 8# 12x1 [DFA in 49min] chest flyes: 45# 12x1; 50# 10x1; 57.5 8x1; 60 6x1; 45 12x1 push-ups: bwt 12x1 seated row: 60# 12x1; 65# 10x1; 67.5# 8x1; 75# 6x1; 60# 12x1 pull-ups (Gravitron): counterwt 70# 12x1 total weights work time: 1:11 Cardio: Elliptical (Precor), levels 12-14-16 intervals program 5.40mi over 65min HR: 136 (Avg); 145 (Max) |
7 May 07 BLF-modified Lower Body workout
warm-up: Swiss ball crunches (60); push-ups (12) bb squats: bar-only warm-up 12x1; 50# 12x1; 60# 10x1; 65# 8x1; 70# 6x1; 50# 12x1 sled leg press: 165# 12x1 stiff-leg deadlifts: 45# 12x1; 55# 10x1; 60# 8x1; 65# 6x1; 55# 12x1 db lunges: 10# 12x1 (Smith) calf raises: 55# 12x1; 65# 10x1; 75# 8x1; 85# 8x1; 75# 12x1 seated heel raises: bwt 12x1 abs decline crunches: 10# 12x1; 15# 10x1; 20# 8x1; 25# 6x1; 10 12x1 oblique heel touches: bwt 25x2 DFA 46min extra abs raised cross-leg 10 bent-knee 10 bicycle kicks 10 straight-leg drop 10 extra hamstrings db 12# 12x1 Total weights workout time: 50min Cardio warm-up walk: 0.58mi over 10:00 ~ 3.5mph jog: 4.18mi over 45:00 ~ intervals 5.2-7.2mph HR: 165 (avg); 184 (max); +2min=142cool-down walk: 0.56 over 10:00 ~ 3.4mph Question: should I count the weight of the bar when I do bb squats? I haven't, instead I've just counted the plate-weights I've put on the bar. |
8 May 07 BFL-modified Upper Body workout
Cardio: Elliptical 2.58mi over 40:00min HR: 142 (Avg); 155 (Max); +2min=114 |
9 May 07 Cardio only day
warm-up walk: 0.57mi over 12:00min ~ 3.0mph wak: 0.59mi over 10:00min ~ 3.5mph jog: 4.12mi over 45:00min ~ intervals 5.2 - 7.2mph HR: 156 (Avg); 177 (Max); +2min=127 |
10 May 07 BFL-modified Lower Body workout
Cardio: steady state jog
|
PT session:
|
All times are GMT -6. The time now is 15:52. |
Copyright © 2000-2024 Active Low-Carber Forums @ forum.lowcarber.org
Powered by: vBulletin, Copyright ©2000 - 2024, Jelsoft Enterprises Ltd.