Back & Leg Workout
With my upper body still pretty sore from earlier in the week, I decided it would be best to lift a bit of back and legs today at the gym. After stretching, I did assisted squats of 180-270-360-430. I then did back (row machine) for 90-80-70. Then I did leg press of 250-300-400. Afterwards I went to back and did overhead dumbbell raises of 30-35-40. I then finished with 25 dips, 75 situps, and 10 pushups.
Weight = 178
Friday, March 16, 2007
Thursday, March 15, 2007
Hard Chest Workout
Ouch. I can barely move. I worked on chest hard today at the gym. I didn't overdo it to the point of injury, but I definitely did a ton of reps on various exercises to the point of my chest already being sore. After stretching I started out with bench press of 155-145-135. Then I did long bar pull downs of 100-90-80. After that I did assisted sitting bench press of 100-90-80. Then I did cable crossovers at low, medium, and high heights at 30-20-10 til muscle fatigue. I finished the day with dumbbell press of 50-45-40. Ouch.
Weight = 176 (even after 4 pints of Guiness yesterday!)
Ouch. I can barely move. I worked on chest hard today at the gym. I didn't overdo it to the point of injury, but I definitely did a ton of reps on various exercises to the point of my chest already being sore. After stretching I started out with bench press of 155-145-135. Then I did long bar pull downs of 100-90-80. After that I did assisted sitting bench press of 100-90-80. Then I did cable crossovers at low, medium, and high heights at 30-20-10 til muscle fatigue. I finished the day with dumbbell press of 50-45-40. Ouch.
Weight = 176 (even after 4 pints of Guiness yesterday!)
Wednesday, March 14, 2007
1.15 Mile Walk/Run Through Ashland Neighborhoods
After getting home tonight I pumped out 150 situps, 50 pushups, then did some light strecthing. Afterwards, Sara and I hit the mean streets of Ashland, MA. for an early evening mile run. After running out of the neighborhood, we ran across the street to the million dollar neighborhood, stretched, then circled back towards our house. We ran about 60% and walked about 40%. Still not bad exercise. We completed the 1.15 mile trek in 17:20 for an average pace of 15:00/mile.
After getting home tonight I pumped out 150 situps, 50 pushups, then did some light strecthing. Afterwards, Sara and I hit the mean streets of Ashland, MA. for an early evening mile run. After running out of the neighborhood, we ran across the street to the million dollar neighborhood, stretched, then circled back towards our house. We ran about 60% and walked about 40%. Still not bad exercise. We completed the 1.15 mile trek in 17:20 for an average pace of 15:00/mile.
Tuesday, March 13, 2007
2 Mile Run in 15:32
After getting home tonight, I decided to head out for a 2 mile run as part of the nikeplus.com challenge that Scott and I have going. It was dusk, pretty windy, and about 45 degrees, but I was still able to hammer out the 2 mile run in 15:32 for an average pace of 7:45/mile. Calories burned for the run was 269. I'm not in great shape right now, but at least I got under 8 minutes for 2 consecutive miles. I guess it doesn't help that I've lifted heavy for 8 out of the last 10 days. Maybe this run will burn another pound or so, we'll see once I get to the scale at the gym sometime soon.
After getting home tonight, I decided to head out for a 2 mile run as part of the nikeplus.com challenge that Scott and I have going. It was dusk, pretty windy, and about 45 degrees, but I was still able to hammer out the 2 mile run in 15:32 for an average pace of 7:45/mile. Calories burned for the run was 269. I'm not in great shape right now, but at least I got under 8 minutes for 2 consecutive miles. I guess it doesn't help that I've lifted heavy for 8 out of the last 10 days. Maybe this run will burn another pound or so, we'll see once I get to the scale at the gym sometime soon.
Bicep & Tricep Workout
Got to the gym at lunchtime for a nice bicep and tricep workout. After stretching I did dumbbell hammer curls of 35-30-25, each set til muscle fatigue. Then I did nosebreakers to work triceps. For nosebreakers I did 60-50-40 til muscle fatigue, each set repping out with bench press of 10 reps. Then, I did bicep pull downs on the cable machine of 30-20-10. Then I did tricep pull downs of 80-70-60. Using the same machine I did bicep reps on the curl bar for 80-70-60. I finished by using the long free weight bar to do 75-70-65. Great workout.
Weight = 176 (incredible - still losing lbs w/ hardly any cardio)
Got to the gym at lunchtime for a nice bicep and tricep workout. After stretching I did dumbbell hammer curls of 35-30-25, each set til muscle fatigue. Then I did nosebreakers to work triceps. For nosebreakers I did 60-50-40 til muscle fatigue, each set repping out with bench press of 10 reps. Then, I did bicep pull downs on the cable machine of 30-20-10. Then I did tricep pull downs of 80-70-60. Using the same machine I did bicep reps on the curl bar for 80-70-60. I finished by using the long free weight bar to do 75-70-65. Great workout.
Weight = 176 (incredible - still losing lbs w/ hardly any cardio)
Monday, March 12, 2007
Hard Mid-day Shoulder Workout
Ouch. I can barely lift my shoulders. I hit the gym at lunch-time today, determined to lift shoulders with multiple exercises. After stretching I did dummbell shoulder raises of 20-15-10-5-10-15-20. Then, I did shrugs of 80-80-65. I moved over to lateral arm raises on the machine for 70-60-50. Then I did shoulder raises on machine for 100-90-80. I finished with over head shoulder benching of 125-120-110. Awesome workout!
Weight = 177
Ouch. I can barely lift my shoulders. I hit the gym at lunch-time today, determined to lift shoulders with multiple exercises. After stretching I did dummbell shoulder raises of 20-15-10-5-10-15-20. Then, I did shrugs of 80-80-65. I moved over to lateral arm raises on the machine for 70-60-50. Then I did shoulder raises on machine for 100-90-80. I finished with over head shoulder benching of 125-120-110. Awesome workout!
Weight = 177
Sunday, March 11, 2007
2.03 Mile Run w/ Sara in 23:17
Sara and I took advantage of the fantastic temps (47 & sunny, no wind) to hit the roads for a run/walk. We ran through our neighborhood and across the street to a million dollar neighborood. We kept up a pretty good pace and only walked for a total of about 50 feet in the entire run. We finished the 2.03 mile run in 23:17 for an average mile pace of 11:28, having burned 273 calories.
Sara and I took advantage of the fantastic temps (47 & sunny, no wind) to hit the roads for a run/walk. We ran through our neighborhood and across the street to a million dollar neighborood. We kept up a pretty good pace and only walked for a total of about 50 feet in the entire run. We finished the 2.03 mile run in 23:17 for an average mile pace of 11:28, having burned 273 calories.
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