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