Mid-day Back Workout
The only remaining part of my upper body that needed work this week was my back. So, I decided to hit the gym for the fourth consecutive day for more lifting. I ended up doing 3 different back exercises then I ended the day with a bit of ab work. Nice week!
Weight = 178
Friday, March 09, 2007
Thursday, March 08, 2007
Mid-day Chest Workout
Worked out at lunch time again today for the third consecutive day. Today I hit the gym to work specifically on chest. After stretching I did dumbbell press on the flat bench of 55-50-45. After finishing that up, I did the Iso Lateral bench chest press for 90-100-105. I then did regular unassisted bench press of 145-135-125. I finished up with tricep lifts with the long bar for 85-75-70. Good workout but not as great as previous days.
Weight = 178
Worked out at lunch time again today for the third consecutive day. Today I hit the gym to work specifically on chest. After stretching I did dumbbell press on the flat bench of 55-50-45. After finishing that up, I did the Iso Lateral bench chest press for 90-100-105. I then did regular unassisted bench press of 145-135-125. I finished up with tricep lifts with the long bar for 85-75-70. Good workout but not as great as previous days.
Weight = 178
Wednesday, March 07, 2007
Mid-day Bicep & Tricep Workout
I hit the gym today to work biceps and triceps at heavy weights. After stretching I went right into hammer curls with the dumbbells at 40-35-30. Then, I did nosebreakers at 50-50-50 to give my bi's a rest. Then I hit the cable machine for tricep triangle bar pull downs of 110-100-90-80. This was the most weight I've done on triangle tri's ever and it felt good! I was able to put in decent reps of 8-10-12 for the 3 sets. I switched out the triangle bar for the rope and did rope pull downs of 80-70-60. This was really tough at a higher weight than I am accustomed to, but it was doable. I then switched out the rope for the handle and did bicep pull-downs of 30-20-10 with a ton of reps at 10 until muscle fatigue with both arms. After that I brought the bar to the floor level, tied on the curl bar and did 70-60-50 at far and close grip. I closed the day by using the free weight long bar for bicep reps of 75-70-65. I am exhausted after a great workout.
Weight = 178 (amazing...another 2 lbs lost without cardio & w/ still lifting)
I hit the gym today to work biceps and triceps at heavy weights. After stretching I went right into hammer curls with the dumbbells at 40-35-30. Then, I did nosebreakers at 50-50-50 to give my bi's a rest. Then I hit the cable machine for tricep triangle bar pull downs of 110-100-90-80. This was the most weight I've done on triangle tri's ever and it felt good! I was able to put in decent reps of 8-10-12 for the 3 sets. I switched out the triangle bar for the rope and did rope pull downs of 80-70-60. This was really tough at a higher weight than I am accustomed to, but it was doable. I then switched out the rope for the handle and did bicep pull-downs of 30-20-10 with a ton of reps at 10 until muscle fatigue with both arms. After that I brought the bar to the floor level, tied on the curl bar and did 70-60-50 at far and close grip. I closed the day by using the free weight long bar for bicep reps of 75-70-65. I am exhausted after a great workout.
Weight = 178 (amazing...another 2 lbs lost without cardio & w/ still lifting)
Tuesday, March 06, 2007
Mid-day Shoulder Workout
I hit the gym for a bit of a shoulder workout. I started out with sitting shoulder dumbbell raises of 45-40-35. Then I did shoulder shrugs of 80-70-60. I then did sitting bench shoulder raises of 110-100-90. I proceeded to do 20 assisted curls and then finally finished with lat pull-downs of 100-90-80.
Weight = 179 (intrestingly lost 4 lbs w/ little soccer and workouts lately?)
I hit the gym for a bit of a shoulder workout. I started out with sitting shoulder dumbbell raises of 45-40-35. Then I did shoulder shrugs of 80-70-60. I then did sitting bench shoulder raises of 110-100-90. I proceeded to do 20 assisted curls and then finally finished with lat pull-downs of 100-90-80.
Weight = 179 (intrestingly lost 4 lbs w/ little soccer and workouts lately?)
Tuesday, February 20, 2007
3.2 Mile Run in 28:10
With some nice weather finally hitting Boston, Jim and I hit the streets of the North End and ran through the neighborhood, over the bridge to Charlestown, all around that neighborhood before circling back to our apartment on North St. The run was tough as we were running at a fairly decent clip but constantly having to slow down and stop in some places to avoid slipping on ice and running into snow banks. Also, there were some pretty vicious hills in Charlestown that we ran up and down. We finished the 3.21 mile run in 28:10, for an average pace of 8:46 per mile with 432 calories burned.
With some nice weather finally hitting Boston, Jim and I hit the streets of the North End and ran through the neighborhood, over the bridge to Charlestown, all around that neighborhood before circling back to our apartment on North St. The run was tough as we were running at a fairly decent clip but constantly having to slow down and stop in some places to avoid slipping on ice and running into snow banks. Also, there were some pretty vicious hills in Charlestown that we ran up and down. We finished the 3.21 mile run in 28:10, for an average pace of 8:46 per mile with 432 calories burned.
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