Charlestown & Back
Ran out to Charlestown and back with Adam. Was a damn cold run, that we completed in about 22 minutes. Distance was about 2.8 miles. We were cruising at a decent clip considering the steep hills by the bunker hill monument. Good Stuff.
Saturday, February 25, 2006
Thursday, February 23, 2006
Weights for 4th Consecutive Day - Back
As you read above, today was the fourth consecutive day of hitting the gym to lift weights. Something I haven't done since probably August of 2005. Because of marathon training in the fall, I rarely lifted on consecutive days, especially not with any intensity. Today I concentrated on back, mainly to give my other muscle groups a bit of a rest. I did 5 back exercises, though I'm a little sketchy on the names of them. I'll have to do a little research. Anyways, my bi's are actually killing me this afternoon. I think in a lot of the back exercises that the bi's are actually used as a secondary muscle group. Either way, they are in rough shape. Had a protein shake when I got back to work, hopefully that will speed the muscle recovery.
As you read above, today was the fourth consecutive day of hitting the gym to lift weights. Something I haven't done since probably August of 2005. Because of marathon training in the fall, I rarely lifted on consecutive days, especially not with any intensity. Today I concentrated on back, mainly to give my other muscle groups a bit of a rest. I did 5 back exercises, though I'm a little sketchy on the names of them. I'll have to do a little research. Anyways, my bi's are actually killing me this afternoon. I think in a lot of the back exercises that the bi's are actually used as a secondary muscle group. Either way, they are in rough shape. Had a protein shake when I got back to work, hopefully that will speed the muscle recovery.
Wednesday, February 22, 2006
Chest Again, Fun Times....
Hit up chest again at the gym today. Got to the gym at lunch time, stretched, then did dumbbell press of 35-40-45. After that I did the sitting chest press machine of 50-60-70. Then did the upright chest press machine where you put free weights on the side. Did 90-100-110 of that, which was most to date. After those fun exercises I hit the crossover cables with the cables positioned high, middle, and low giving the different angles and working different mucles in the chest. Did 20-25-30 with each arm at each of the 3 heights. I then hit the bench press for 130-140-150. Finished off with 50 crunches.
Hit up chest again at the gym today. Got to the gym at lunch time, stretched, then did dumbbell press of 35-40-45. After that I did the sitting chest press machine of 50-60-70. Then did the upright chest press machine where you put free weights on the side. Did 90-100-110 of that, which was most to date. After those fun exercises I hit the crossover cables with the cables positioned high, middle, and low giving the different angles and working different mucles in the chest. Did 20-25-30 with each arm at each of the 3 heights. I then hit the bench press for 130-140-150. Finished off with 50 crunches.
Tuesday, February 21, 2006
Bi's & Tri's
Got in a nice little 45 minute workout in at lunch time today. I got to the gym, stretched, then did 20-25-30-35 standing dumb bell curls. Then did 40-50-60 nosebreakers with bench press finish on each set. Then did 30-40-50 seated curls off the fixed weight long bar. After that I did 20-25-30 of seated curls. Then hit up the crossover cable machine for some tricep work. I did 40-55-70 on rope pull downs, then did 70-80-90 on bar pull downs. I finished the workout off with long bar curls of 45-55-60. Hurtin today and lovin it.
Got in a nice little 45 minute workout in at lunch time today. I got to the gym, stretched, then did 20-25-30-35 standing dumb bell curls. Then did 40-50-60 nosebreakers with bench press finish on each set. Then did 30-40-50 seated curls off the fixed weight long bar. After that I did 20-25-30 of seated curls. Then hit up the crossover cable machine for some tricep work. I did 40-55-70 on rope pull downs, then did 70-80-90 on bar pull downs. I finished the workout off with long bar curls of 45-55-60. Hurtin today and lovin it.
Monday, February 20, 2006
Lifting Shoulders...
After a couple days off from lifting it was nice to get back in the groove. I lifted shoulders hard for about 45 minutes this afternoon. I got the gym, stretched, then did seated dumbbell shoulder raises of 20-25-30-35, then did seated machine shoulder raise, 40-45-50. Then did standing dumbbell raises of 15-12-10-5-5-10-12-15. Then did shrugs of 50-55-60. After that I did standing behind the back shrugs on the bar machine of 50-90-120. After that I was exhausted, but I managed 50 crunches.
After a couple days off from lifting it was nice to get back in the groove. I lifted shoulders hard for about 45 minutes this afternoon. I got the gym, stretched, then did seated dumbbell shoulder raises of 20-25-30-35, then did seated machine shoulder raise, 40-45-50. Then did standing dumbbell raises of 15-12-10-5-5-10-12-15. Then did shrugs of 50-55-60. After that I did standing behind the back shrugs on the bar machine of 50-90-120. After that I was exhausted, but I managed 50 crunches.
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