Exercise Week 6, day 15 (following a week of slack)

So yeah.  Wife annihilated her leg, and I took some time off work and slacked like a lazy sack (not her fault of course).  Back to the grindstone this week, though!  I haven’t weighed myself this week, but I am going to guess I went up a bit, so we’ll go with about 225lbs for now, and I’ll do a check tomorrow.  At any rate, following 45 minutes of exhausting aqua therapy this morning, I hit the gym again this afternoon.

170lbs Bench Press – 3 sets of 8 reps each.

35lbs Shoulder Curls – 3 sets of 8 reps each.

57.5lbs Standing Tricep Curls – 3 sets of 12 reps each.

45lbs Overhead Tricep Curls – 3 sets of 10 reps each.

Incline Calf Raises – 3 sets of 20 reps each (these, uh… hurt).

Incline Crunches – 3 sets of 50, 45, and 40 reps respectively (The last set was 30 reps, at which point I was very sore, so I did a few more, breathed, a few more, breathed, and then pushed out the last 4-5.  I will do better as the week progresses – I think the aqua therapy wore out my legs more than I realized at the time).

90lbs Lateral Press – 3 sets of 8 reps each (barely *cough*).

120lbs Lateral Pull – 3 sets of 8 reps each (barely as well).

170lbs Fly Curl – 3 sets of 8 reps each.

65 Second Plank – going to add 5 seconds whenever I think I can, but at least weekly (my goal is 5 seconds each time).

30 Minutes Walking on the Treadmill – 4 degree incline at 3.2mph (still slow and steady)

Long, hard workout, especially considering the exhausting aqua therapy at the ass crack of dawn, but totally worth it.  I actually feel really good right now.  When you give a good speech, retort, or rap someone off a stage, you drop the mic.  What do you do after a great workout?  Drop a dumbell perhaps?  I’m going to at least keep dropping pounds and inches at this rate.

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Exercise Week 4, day 12 and Week 5, day 13 and 14

Days 12 and 13 were just cardio, some on a bike, some on a treadmill.  I didn’t do my usual workout last Friday – I hadn’t slept much the night prior and was just way too exhausted.  I didn’t work out this Monday either, but I was still recovering from a fairly nasty stomach bug.  Today I got back into the swing of things and added a couple exercises however.

160lbs Bench Press – 3 sets of 8 reps each (I have lost a lot of strength it seems; this harder than I expected)

30lbs Shoulder Curls – 3 sets of 9 reps each

50lbs Tricep Curls – 3 sets of 12 reps each

37.5lbs Over-the-Head Pulls – 3 sets of 8 reps each (I wasn’t expecting this to be harder than standard Tricep Curls, but it was)

Incline Calf Raises – 3 sets of 12 reps each

Incline Crunches – 3 sets of 45, 40, and 35 reps respectively

80lbs Shoulder Press – 3 sets of 8 reps each

165lbs Fly Curl – 3 sets of 8 reps each

115lbs Lateral Pull – 3 sets of 8 reps each

60 Second Plank (I need to start adding time to this – maybe 5 seconds a week?)

30 Minutes on the Treadmill – 3mph at a 3 degree incline (Getting there, slowly but surely – it will be another 5 or 6 weeks before I can start running again, per the physical therapist)

Exercise, Week 4, days 10 and 11

Yesterday was a light workout – I did 45 minutes on an exercise bike, a 60 second plank, and some ankle stretches and calf raises.

Today was better, although one girl had taken one of the barbells out of the weight room, along with one of two sets of 5 pound weights.  There was another guy (I think his name was Douchecanoe) who had the other 5 pound weight set and was also doing bicep curls and taking 5 minute long breaks between sets.  I gave up waiting and grabbed a pair of tens instead, which explains the jump in my bench wait today.

155lbs Bench Press – 3 sets of 8, 8, and 10 reps respectively.

Incline Calf Raises (on steps, heels pushed down as low as possible) – 3 sets of 10 reps each (they didn’t start hurting my ankle until around the 9th or 10th rep each set, so I didn’t push.

Incline Crunches – 3 sets of 40, 35, and 30 reps respectively.

70lbs Shoulder Press – 3 sets of 10 reps each.

110lbs Lateral Pull – 3 sets of 9 reps each.

30lbs Shoulder Curls – 3 sets of 9 reps each.

160lbs Fly Curls – 3 sets of 10 reps each.

60 Second Plank

30 Minutes on the treadmill, 2.8mph at 2 degree incline.

I think I will keep the benching weight.  My arms aren’t hurting after the 10lb jump, and it wasn’t hard to push the reps out.  Hopefully I won’t have to make a big jump like that again though.  I want this to be slow so I rebuild strength without injuring myself.

Exercise, Week 4, Day 9

224.5lbs today, so it’s steadily going down.

145lbs Bench Press, 3 sets of 8, 8, and 10 reps respectively.

30lbs Shoulder Curl, 3 sets of 8 reps each.

Incline Crunches, 3 sets of 40, 35, and 30 reps respectively.

110lbs Lateral Pull, 3 sets of 8 reps each.

160lbs Fly Curl, 3 sets of 8 reps each.

70lbs Shoulder Press, 3 sets of 8, 8, and 10 reps respectively.

60 Second Plank.

30 Minutes on the treadmill, 2.7 mph, 2 degree incline.  Slowly, but surely.

Exercise, Week 3, Day 8

Today I kept my increased weights and increased reps in some cases.

140lbs Bench Press – 3 sets of 10 reps each.

25lbs Shoulder curls – 3 sets of 10 reps each.

Incline Crunches – 3 sets of 35, 30, and 25 reps respectively.

155lbs Fly Curl – 3 sets of 8 reps each.

65lbs Shoulder Press – 3 sets of 9 reps each.

105lbs Lateral Pull – 3 sets of 10, 10, and 8 reps respectively.

1 minute Plank.

25 minutes on the treadmill, at 2.6mph with a 1.5 degree incline.  By the end of the week I’ll be at 2.8mph, and starting next week I will hit a 2 degree incline.  The treadmill I used today was a bit messed up – I set it to 1.5 for the incline, tried turning the fan on, and it shot up to 12 degrees.  To be honest, it didn’t feel much harder – however I am still recovering from my ankle surgery so I will continue to build up slowly.

Exercise, Week 3, Day 6 and 7

Increased my weights, except for those with really low weights.

140lbs Bench Press – 3 sets of 8, 8, and 12 reps respectively.

25lbs Shoulder Curl – 3 sets of 9 reps each.

Incline Crunches – 3 sets of 35, 30, and 25 reps respectively.

155lbs Fly Curl – 3 sets of 8 reps each.

65 lbs Shoulder Press – 3 sets of 8 reps each

105 lbs Lateral Pull – 3 sets of 8 reps each

1 minute Plank

And I finished on the treadmill walking 30 minutes at 2.4mph with a 1.5 degree incline.

For day 7 I walked for 50 minutes, increasing my speed to 2.5mph, with a 1.5 degree incline.

Week 2, days 2-5

I’ve been lazy about updating.  *cough*

Standard workout on day 3 and day 5 (weights, 30 minutes on the treadmill), with 50 minutes of walking on day 2 and 50 minutes of biking on day 4.  All in all a pretty simple week.

None of my weights changed last week, but I have adjusted weights and reps this week so I will include those separately.

Slowly but surely…

So I was extremely sore all last week after my workout, and haven’t felt good enough to do anything serious until today.  Pretty much the same as on Monday last week, but I did weigh myself this morning – 226.5.

135lb Bench Press, 3 sets of 8 reps each, mostly 3 second drop and quick press for each rep.  Couldn’t do that for my entire last set, so the last 4 reps were just regular to make sure I got 8 in.

Incline Crunches, 3 sets of 30, 25, and 20 reps respectively.

60lb Lateral Press, 3 sets of 8 reps each.

150lb Fly Curl, 3 sets of 8 reps each.

100lb Lateral Pull, 3 sets of 8 reps each.

60 Second Plank.

25 lb Shoulder Curls, 3 sets of 8 reps each arm.

30 minute Treadmill Walk, 1 degree incline at 2.0 mph.  My ankle started feeling sore in the last 5 minutes or so, but it wasn’t too bad.

I’ll be working out 5 days a week now, but will only lift on Monday, Wednesday, and Friday.  I’ll just walk and plank or something on the other days I think.  Anyway, progress at least, if slow.

Man, it’s been a while (Week 1, Day 1)

So after some laziness and a month of sitting on my ass following a second ankle surgery, I have started hitting the gym again.  I found I pretty much needed to start from scratch, as it has been so long since I lifted, and as I cannot run or do anything short of a slow walk yet it will be a few months before I can even move back to the elliptical.  That being said, it was a productive workout.

135lb Bench Press ( …I miss lifting twice that =(… ), a 12 rep warmup with the bar, followed by 3 sets of 8 reps each doing a 3 second drop and quick press for all except the last 3 of the third set, when I felt I didn’t have the energy for the slow drop and just belted the last 3 out, and finished with an 8 rep cooldown with just the bar.

Incline Crunches, 3 sets of 30, 25, and 20 reps respectively.

150lb Lateral Press, 3 sets of 8 reps each.

60lb Shoulder Press, 3 sets of 8 reps each (still much weaker on upward presses).

100lb Wide Grip Behind-the-Neck Pulldown, 3 sets of 8 reps each.

30 Minutes Treadmill, slow walk at 1.8mph (best I can do so far without my ankle hurting – and only about 160 calories)

60 Second Plank

25lb Bicep/Shoulder Curls, 3 sets of 8 reps each

All in all, not too bad, and I have to start somewhere, right?  I am going to try and do this 3 days a week and fit something else in between, and track my weight weekly as I go.  I used to do weigh-ins on Mondays, but since that is after a weekend (read: more eating, less exercise), I think I will do my first one on Friday.  This has nothing to do with me forgetting to weigh myself this morning.  I swear.  really.

Well, maybe just a little.

Anyway, until next time, and good workouts to all of you trying to improve your fitness.  Just remember – be more stubborn than the weights, more stubborn than the trail, and more stubborn than the soreness.  They can only beat you if you let them.

Ciao!

Exercise, Day 34

Just weights and a walk on Thursday. I did the same as on Tuesday – scaling 8 down to 1 reps from the bar up to 265 lbs and back down again. Then I went on a walk with my wife. Pretty simple, pretty boring. I really need to get into a routine again.