Ryoku
 

This is the start of my "gym log".

My gym goals -

Cardio - 6 days a week
Weights - 3 days a week - alternating upper and lower body lifting.

I was thinking of incorporating pyramid lifting style, but I'm still not too sure. I may start off lifting at a set weight for 3 sets - 10 - 12 repetitions and then moving on from there. (I've done my 3 days of lifting this week, so I'll worry about that Monday. :p )

I'm on day 4 of cardio for the week. I've done a minimum of 50 minutes a day. Not too bad.

Tomorrow will be cardio day. I have to make up for the missed cardio from this evening due to the bad stomach. :(

Cardio -
Elliptical Machine (Forward and backward) - 77 minutes

Calories burned - 915

BMR - 1456

Back to work:

50 minutes elliptical trainer - 625 calories

Elliptical trainer - 46 minutes (?) 560 calories

Upper body lifting (weights ranging from 7.5 lbs to 17.5 lbs)

Will go back later for more cardio.

2nd Gym Workout
 

Elliptical Trainer 35 minutes (I miss judged how much time I had :o ) - 456 calories

04/05/04 3rd Workout
 

Exercise bike 10 minutes - 60 calories
Elliptical Trainer 21 minutes (Manual) - 260 calories
Elliptical Trainer 26 minutes (Interval) - 317 calories

Total Cardio Calories for the day: 1653 (Not including lifting)

Stair machine 10 minutes - 140 calories
Elliptical machine (Random) 30 minutes - 360 calories

Total - 500 :(

I was going to go at least 45 minutes on the elliptical, but bonked 5 minutes into the stair stepper. :(

I'm back
 

Back from vacation and other that having physical issues, I'm good. :)

Workout from yesterday (first one since I got back....well, RIGHT after I got back :lol: )

1280 calories on the elliptical trainer (3 sessions)
Some lower body lifting.

Weight - 145.5 lbs

Today (So far...)
560 calories on the elliptical trainer (43 minutes)
Upper body lifting

Weight - 146 (TTOM is here and gone for the 6th time in the past week :bash: )
Elliptical Trainer (45 minutes Hill Random - Interval and 15 minutes Aerobic Crosstraining Reverse)
Calories - 760

Back to the grind:

Elliptical Trainer - 43:48 - 560 calories
Lower back work, thigh work.

Workout #1
 

Elliptial Trainer - 41 minutes - 510 calories (Reverse X-Train)

I didn't get workout #2 in yesterday - I was too pre-occupied with un-packing and cleaning the house up :rolleyes:

Warm up -
Elliptical trainer - 18 minutes - 212 caloried

Upper body lifting, lower back work, abdominal work, minimal thigh work

Precore machine - 35 minutes - 310 calories

Cool down -
Elliptical trainer - 13 minutes - 160 calories

Total calories - 682

I need to start taking my notebook and writing everything down exactly as I do it. I would help me to see what's working and what's not.

Blueprint of Lifting Workout:
 

Basic blueprint of what I'm going to be trying for the next couple of weeks:

Upper Body -
-Chest:
1. Dumbbell chest press (5-7.5-10-12.5-5-5)
2. Dumbbell flies (5-7.5-10-12.5-5-5)

-Back:
1. Seated Rows (machine) (UNK)
2. One arm Dumbbell rows (5-7.5-10-12.5-5-5)
3. Lower back extentions (machine) (UNK)

-Shoulders:
1. Dumbbell press (5-7.5-10-12.5-5-5)
2. Bentover side raises (5-7.5-10-12.5-5-5)

-Triceps:
1. Pushdowns (Machine) (UNK)
2. French Press (7.5-10-12.5-15-7.5-7.5)

-Biceps:
1. Dumbbell curl (5-7.5-10-12.5-5-5)
2. Barbell curl (UNK)

Lower Body -
1. Calf raises (Step) (UNK)
2. Calf raises (machine) (UNK)
3. Dumbbell lunges (5-7.5-10-12.5-5-5)
4. Machine squats (UNK)
5. Seated leg curl (UNK)
6. Seated leg extention (UNK)
7. Dumbbell side bends (5-7.5-10-12.5-5-5)

I'm increasing my repetitions to 60 (ala BFL: 12-10-8-6-12-12)

UNK - Unknown
(5-7.5-10-12.5-5-5) - weight in lbs per rep

I will be making a chart and taking it with me so I can record the actual weights/reps I do.

2nd Workout and Totals
 

Precore machine - 35 minutes - 345 calories
Elliptical trainer - 24 minutes - 290 calories
abdominal work - knee raises - dead leg lifts

Total cardio - 125 minutes
Total calories for the day - 1317 :hyper:

Warm up -
Elliptical trainer - 30 minutes - 362 calories
Cool Down -
Elliptical trainer - 16:30 minutes - 195 calories

Total calories - 557

Lower Body -
1. Calf raises (machine) (15-35-42.5-55-15-15)
2. Machine squats (55-75-82.5-95-55-55)
3. Seated leg curl (37.5-45-52.5-60-37.5-37.5)
4. Seated leg extention (30-37.5-45-52.5-30-30)
5. Hip Abductor - (40-50-60-67.5-40-40)
6. Hip Adductor - (40-50-60-67.5-40-40)
7. Lower back extentions (for gluts) - (50-60-75-90-50-50)