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 |
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