You're doing great! Workouts are in the right order, and you're sticking to them!

Do you have access to any free weights?

Thanks for the encouragement Built

I actually don't know if I have access to free weights - there might be some at the gym, I haven't really looked.

What should I look for, what do you have in mind?

Just dumbbells, and maybe barbells. You'll probably find you'll gradually evolve toward using them.

Let me tell you googling barbells brings up some interesting results, but I suspect your aren't taking about me having a piercing

However I did find these on a Danish website. Maybe I should order a set.

Hee hee!

You can buy dumbbells ANYWHERE. I'm surprised your gym doesn't have any, though.

Oh I'm sure it does. I just thought it might be fun to have a set at home. Especially if I could speed up strenght in my shoulders they seem quite weak compared to other parts of me.

Meh - stick to the gym. You should only lift 3-4 times a week anyway - it's a cycle of "destroy muscle in the gym - heal and rebuild by eating and sleeping".

Unless you don't get to the gym often enough.

My .02

Shortened my routine up a bit. I feel a bit stressed about going to the gym when I get off at 5 pm. There’s usually lots of folks there and that interferes with my plans. I just don’t want to be stressed when I work out so I did only two sets and not my usually three but I did up quite a bit of weights.

And then I ran for 12 minutes – it’s amazing I would have guessed I could run 3 minutes – that’s why I choose that time for my first test. I will run 20 minutes in a few weeks no problem and that will be an amazing feeling.

Built: I'll stick to the gym. Only problem I have is when I work weekends - like the coming one - there's no way I can make it for a workout - they open one hour before I have to be at work and even with my 40 minutes routine I can't make it on time. And they have closed by the time I get off. So I average 3 times a week instead of 4.


Warm up: 3 minutes rowing = 650 meters

Lever Seated Leg Press: 1x12 80kg 1x12 90 kg
Lever standing hip extension: 1x12x2 30kg 1x12x2 35kg
Lever chest press: 1x12 20kg 1x12 25kg
Lever shoulder press: 2x10 15kg
Pulley Row: 1x12 30kg 1x12 35 kg
Back stretch: 1x12 35kg 2x12 40kg
Stomach crunch: 2x12 40kg

Cardio:

12 minutes running at 6,5km/h = 1,3 km

Polar A5 says: Total time: 0:41:04 Average Pulse: 138 In zone: 30:48 Kcals burned: 353

The smile on my face is as long as a French baguette.

I can’t go to the gym this weekend because I work and they have short summer hours. Tomorrow evening I’m going to a friends place. So figured after 10 hours of mind numbingly boring work I would go for a run. Just whatever I could manage.

I ran the whole course I had planned for the one I would eventually work up to after more cardio at the gym. I don’t know the exact length but my guess is 1,6-1,8 kilometers.

And I felt great the whole way – it even ends with a small incline. No problem.

Polar A5 says: Total time: 0:14:23 Average Pulse: 156 In zone: 13:50 Kcals burned: 154

Wonderful day at the gym – it had been a while since I was there last – work interfered.

I tried drop-sets. And that was really fun. And then I ran for 20 minutes. Last time I did that I was at least 10 kilos lighter.


Warm up: 3 minutes rowing = 638 meters

Lever Seated Leg Press: 1x6 110kg 1x8 100 kilos 1x10 90 kg
Lever standing hip extension: 1x6x2 60kg 1x8x2 50kg 1x10x2 40kg
Lever chest press: 1x6 35kg 1x8 30kg 1x10 25 kg
Lever shoulder press: 2x6 20kg
Pulley Row: 1x6 40kg 1x8 45kg 1x10 35 kg
Back stretch: 1x6 50kg 1x8 45kg 1x10 40kg
Stomach crunch: 1x6 60kg 1x8 50kg 1x10 45kg

Cardio:

20 minutes running at 6,1 km/h = 2,04km

Polar A5 says: Total time: 0:55:44 Average Pulse: 143 In zone: 39:54 Kcals burned: 513

God Morgon, Jolly..

I hope I got that right.. ;-)

I saw the name Titanic on the front of the board and said to myself, "Now, I betcha there is someone going after this thing right." Then I popped in, read a bit, and saw that I was correct.

HA!

That said, I just wanted to post a note to encourage you on. Best of luck with your program. And I'll be seeing you around.

Cheers!

Warm up: 3 minutes rowing = 638 meters

Lever Seated Leg Press: 1x6 110kg 1x8 100 kilos 1x10 90 kg
Lever standing hip extension: 1x6x2 60kg 1x8x2 50kg 1x10x2 45kg
Lever chest press: 1x6 42,5kg 1x8 37,5kg 1x10 27,5 kg
Lever shoulder press: 1x6 25kg 1x8 20kg 1x10 15 kg
Pulley Row: 1x6 35kg 1x8 30kg 1x10 25 kg
Back stretch: 1x6 50kg 1x8 45kg 1x10 40kg
Stomach crunch: 1x6 60kg 1x8 50kg 1x10 45kg

Cardio:

Ran 2k in 18:55

After 2 days of non-LC eating and a bit of beer drinking I went for a shuffle.

Unfortunately I messed up with my Polar at the midway point – but it was between 9 and 10 minutes – closer to 10 I’m sure. Then it took no more than 20 seconds to start it again. Now it reads: 6:47, average HR 162. In zone 6:21 (I was above 170 for the last 27 seconds), 76 cals used.

That means I ran faster going home and ran for a max total of 18 minutes. I run 2K in 18:55 at the gym so I bet I ran at or just above 2K because my pulse went a bit higher today and I no I have trouble pacing myself slow enough off the threadmill.

All in all something to be proud of. And the new distance I’ll use. It takes me along the seawall for about 6-7 minutes and into a lovely breeze.

Good workout. But I did find out during my stomach crunches that the slight kink I have in my back since sleeping on a couch bed for two nights at my brothers cabin is not to be messed with.

My stats surprise me – mainly that I did the whole thing almost five minutes faster than I usually do, then that my average HR really has fallen of and finally that I burned so many fewer calories.

Seems to me shape is better.


Warm up: 3 minutes rowing

Lever Seated Leg Press: 1x6 110kg 1x8 100 kilos 1x10 90 kg
Lever standing hip extension: 1x6x2 60kg 1x8x2 50kg 1x10x2 45kg
Lever chest press: 1x6 40kg 1x8 30kg 1x10 25 kg
Lever shoulder press: 1x6 22,5kg 1x8 20kg 1x10 17,5
Pulley Row: 1x6 30kg 1x8 25kg 1x10 20 kg
Back stretch: 1x6 50kg 1x8 45kg 1x10 40kg
Stomach crunch: 2x10 45kg

Cardio:

16 minutes running at 6,1km/h, 1 minute at 6,5 km/h, 1 minute at 7,0 minute, 1,5 minute at 7,5 km/h and 0,5 minute at 8,0 1,3 km

Polar A5 says: Total time: 0:51:57 Average Pulse: 129 In zone: 31:56 Kcals burned: 373

Forgot to post this yesterday when I returned from the gym:

Warm up: 3 minutes rowing = 630 meters

Lever Seated Leg Press: 1x6 110kg 1x8 100 kilos 1x10 90 kg
Lever standing hip extension: 1x6x2 60kg 1x8x2 55kg 1x10x2 50kg
Lever chest press: 1x6 40kg 1x8 35kg 1x10 30 kg
Lever shoulder press: 1x6 25kg 1x8 22,5kg 1x10 20kg
Pulley Row: 1x6 40kg 1x8 35kg 1x10 30 kg
Back stretch: 1x6 50kg 1x8 45kg 1x10 40kg
Stomach crunch: 1x6 50kg 1x8 45kg 1x10 40kg

Cardio:

Running: 2,2 km in 19:18

Polar A5 says: Total time: 0:54:47 Average Pulse: 132 In zone: 37:19 Kcals burned: 429