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Mithridate's Exercise Log

Here's my current exercise routine. I don't know how frequently I will update this online. Certainly if there's any significant change to the routine. I use Crosstrainer software to enter all my data at the moment and see no reason to change, yet.

Code:


Upper Body Workout
                            Sets      Reps     Weight      Notes
  Chest Press               2-3       8-12     200          Hammer Lever
  Cable Row                 2-3       8-12     100          
  Lat Pulldown              2-3       8-12     100
  Shrugs, Romanian          2-3       8-12     105          Barbell Behind back
  Dips                      2-3       >15      body
  Crunches                   1         50 or more

Lower Body Workout
                            Sets      Reps     Weight      Notes
  Leg Press                 2-3       8-15     180
  Leg Extensions            2-3       8-15     100
  Leg Curls                 2-3       8-15     110
  Back Extension              2      10-15     Body + 45LB Weight
  Calf Raise                2-3      10-15     180

Cardio
  Running
       Distance      Intensity          Avg. Pace            Date
       3.1 Miles      80%-90% MHR       9 Min 26 Sec      June 26, 2004

Yoga
  1-2 Times per week 1-1.5 hours duration per exercise

Weight Training and Cardio are rotated so that neither occurs on the same day and no Weight Training is on back to back days. Sometimes Yoga will be on the same day as Running or WeightLifting. I do typically take a day off during the week.

If anyone can point me to a FAQ or give me some hints on how to format the above better I'd appreciate it. All the columns looks neatly lined up when I'm editing but they look like what you see after I submit the message. Frustrating.

Update: Never Mind. Found how to do it using "code"

Haven't updated this since starting it. So here's what I'm now doing with weights and most of my last two months of cardio (running). I've gotten my pace under 9 min per mile now. Next goal is 8 min miles, then I'll increase distance gradually till I reach 10K. I do not intend to run more than 20 miles per week ever. I want my knees to last a lifetime.

Code:


Upper Body Workout
                            Sets      Reps     Weight      Notes
  Chest Press               2-3       8-12     240          Hammer Lever
  Cable Row                 2-3       8-12     110          
  Lat Pulldown              2-3       8-12     110
  Shrugs, Romanian          2-3       8-12     115          Barbell Behind back
  Dips                      2-3       >15      body
  Crunches                   1         50 or more

Lower Body Workout
                            Sets      Reps     Weight      Notes
  Leg Press                 2-3       8-15     230
  Leg Extensions            2-3       8-15     130
  Leg Curls                 2-3       8-15     130
  Back Extension              2      10-15     Body + 45LB Weight
  Calf Raise                2-3      10-15     230

Cardio
  Running
Date	Pace / speed	Distance	Time
6/24/2004	9:46	3.1	0:30:17
6/26/2004	9:51	3.1	0:30:32
7/6/2004	9:56	2.0	0:19:52
7/10/2004	9:30	2.5	0:23:45
7/14/2004	9:45	1.0	0:09:45
7/17/2004	9:31	3.1	0:29:31
7/22/2004	9:02	3.1	0:28:01
7/24/2004	9:36	3.1	0:29:46
7/27/2004	9:25	3.1	0:29:11
7/31/2004	9:03	2.5	0:22:37
8/4/2004	9:00	3.1	0:27:54
8/6/2004	9:12	2.2	0:20:14
8/9/2004	8:54	3.1	0:27:35
8/13/2004	8:33	3.1	0:26:32
8/19/2004       8:51    3.1     0:26:51
8/21/2004       8:27    3.1     0:26:09

Today I ran in my first race, a 5K. It was hot and muggy. I still managed to run it in 27 min 13 seconds, finishing 3rd in my age group and 70th overall out of 136 entries--Right in the middle of the pack.

My heart rate average was pretty high in the heat--168. I learned my max heart rate is higher than I thought. It reached 185 as I sprinted the last couple of tenths of the race and was still rising as I crossed the finish line. So I really don't know what the MHR is. It's at least 185, however. :)

I'm scheduled for my second ever race next weekend. It should be cooler then since it's on top of a mountain.

How did you make out on your second race? Your workouts are impressive!

:wave:

Ran in my second 5K on Saturday. Although it was on top of a mountain and in the shade it was later in the morning and almost as hot as last week (high 70's). It was also a hilly course. Last week's course was mostly flat. Still, I managed to finish in 27min and 1 sec which was 14th out of 27 entries in my age group and 230th out of 456 entries overall--Right in the middle of the pack again. It was a lot of fun. Heart Rate Average was 171 this race peaking at 182 for a short time as I sprinted to the finish line.

Yesterday I ran 4 miles in my neighborhood at a more leisurely pace. Heart rate averaged 154.

I've also started a new weight training program. It was time for a change as I'd been on the old one for about 6 months--longer than I'd intended. I'll update the exercise log to reflect this in a few days.

:thup: I will check out your weight routine in the next few days:)

Quote:

Is that your picture on the cover of Vogue magazine? You look great!

yes someone from the forum did this for me..and as of the picture..this was me 1980...I am in the middle of an avatar crisis :lol: Oh god 24 years ago..I was a big baby then :lol:

Have a good night

:wave: