3.5 Mile Run on the Treadmill
With the crappy weather here in New England it has been tough to get outside to get in some nice runs. I have been thinking more and more about taking my boss up on his offer to run the Boston Marathon with him on Patriot's Day, but I can't imagine what kind of long distance running shape I am really in. It seems so long ago that Scott and I did the Philly race.
Anyways, with that in mind I decided to go for a decent longer run on the treadmill today. I did the 3.5 jog in just over 30 minutes for an average pace in the high 8 range.
After the run and cool down I did plate raises of 35-35-35.
Weight = 177
Thursday, April 05, 2007
Tuesday, April 03, 2007
Bicep & Tricep Workout
Today I concentrated on biceps and triceps. I started with standing dumbbell hammer curls at 45-40-35. I then did nosebreakers at 65-55-55. After that I did v bar tri pull downs at 100-90-80. Then I did rope pull downs at 70-60-50. I also did bicep curls with the handle bar on the cable crossover machine at 40-30-20. I also did curls on the crossover machine at 80-70-60. I finished with long bar curls of 70-60-50. SORE!
Weight = 178
Today I concentrated on biceps and triceps. I started with standing dumbbell hammer curls at 45-40-35. I then did nosebreakers at 65-55-55. After that I did v bar tri pull downs at 100-90-80. Then I did rope pull downs at 70-60-50. I also did bicep curls with the handle bar on the cable crossover machine at 40-30-20. I also did curls on the crossover machine at 80-70-60. I finished with long bar curls of 70-60-50. SORE!
Weight = 178
New Week = New Shoulder Workout
I hit the gym today for a nice little shoulder workout. After the typical stretching I did dumbbell sitting shoulder raises at 40-35-30. I did standing dumbbell raises at 20-15-10-10-15-20. I did shrugs at 70-60-50. I did assisted shoulder raise machine at 80-70-60. Finally, I did close grip long bar raises at 75-70-65.
Weight = 178
I hit the gym today for a nice little shoulder workout. After the typical stretching I did dumbbell sitting shoulder raises at 40-35-30. I did standing dumbbell raises at 20-15-10-10-15-20. I did shrugs at 70-60-50. I did assisted shoulder raise machine at 80-70-60. Finally, I did close grip long bar raises at 75-70-65.
Weight = 178
Thursday, March 29, 2007
Back Workout
Perhaps my best workout yet. I got to the gym, stretched and got to work on back. I did row pull downs of 60-55-50 on each side. I then did back pull downs of 55-50-45. I then did sitting row machine at 100-80-60. After that did sitting v bar pull downs of 100-90-80. I did 100 sit-ups, and then finished with plate raises of 35-25-25.
Weight = 178
Perhaps my best workout yet. I got to the gym, stretched and got to work on back. I did row pull downs of 60-55-50 on each side. I then did back pull downs of 55-50-45. I then did sitting row machine at 100-80-60. After that did sitting v bar pull downs of 100-90-80. I did 100 sit-ups, and then finished with plate raises of 35-25-25.
Weight = 178
Wednesday, March 28, 2007
Chest Workout
Go to the gym for the second consecutive day. This time I focused on my nemises, chest. After a bit of stretching I started with doing dumbell press on the flat bench. I did 50-45-40 lbs. Then, I did assisted bench at 165-150-140. After that I did butterfly machine at 78-65-50-35. Then I did cable crossovers at high, med, low heights. At high I did 40-30-20. At medium I did 30-20-10, and at low I did 30-20-10.
Good chest workout
Weight = 177
Go to the gym for the second consecutive day. This time I focused on my nemises, chest. After a bit of stretching I started with doing dumbell press on the flat bench. I did 50-45-40 lbs. Then, I did assisted bench at 165-150-140. After that I did butterfly machine at 78-65-50-35. Then I did cable crossovers at high, med, low heights. At high I did 40-30-20. At medium I did 30-20-10, and at low I did 30-20-10.
Good chest workout
Weight = 177
Subscribe to:
Posts (Atom)
