Day 6 back to legs... they were still a smidge sore from the chisel class, he did a few rounds of squats and deadlifts in the class, but not sore enough for me to skip them. They are my weakest area and need the most work...
Leg Press 3/12 /90lbs SS w/Leg Ext. 3/12/60
Seated Leg Curl 3/15/50 SS w/BB Deadlifts 3/15/35, 45, 45
Hip Abductor 3/12/60, 70,70 SS w/Hip Adductor 3/12/60,70,70
Then my one requisite set of squats w/20 reps... 1/20/55lbs
and duh... I am just realizing I forgot calves... well no worries i'll hit them later, I had to get home and get ready for my appt anyhow...
I will be changing all this up soon... for now... I just needed to do something to get my ass back in gear...
Saturday, December 6, 2008
Friday, December 5, 2008
Day 5 hard to believe
Hard to believe my hiney butt has made it to the gym 5 days in a row... Last nights class was fun... it was more light resistance training than cardio.. I'd call it a stepped down body pump class.. but the instructor was a hoot.. and pretty fine looking for a 62 yr old man... and in his day job.. he is a writer for Paul Harvey (national talk radio guy).. anyhow.. onto today...
Chest, Shoulder, and back supersets...
Flat DB Press 3/12/25lbs SS w/Flat DB Fly 3/12/12.5 lbs - probably could have handled 15 lbs but I'm still a bit sore from last nights class.
Seated Row 4/12/80, 90,90,90 SS w/Straight Arm Pushdown 4/12/50 - think I could have pushed 100 on seated row too
Upright row w/preacher curl bar
3/12/bar + 5lbs total SS w/Side Lat Raise 3/12/10
23 minutes on revolving stairs Level 5 intervals 64 floors/1.39miles worth. At this point I was pretty stinky and couldn't stand myself... it was hot in the gym, and I was sweaty.... those revolving stairs kick my ass.
somehow I gotta figure out how to work in this total chisel class with my other resistance training... its just a fun class... I guess as long as I keep it light and use the 9 lb body bar instead of 15 etc... I should be ok...
this same instructor teaches a spin class that I'm going to check out Saturday AM... he really made the chisel class fun so I'm hoping he is the same in a spin class. I love spin but if you get a sucky instructor it almost seems like a waste of an hour..
For now.. I think I'm either going to clean or head back to the gym for some laps in the pool - whichever one I chose I will do the other tomorrow... hhmm maybe it will be cleaning tonight then do spin AND swim tomorrow, my apartment is so nice and warm... I hate the idea of going back out into the single digit temps... decisions decisions
Chest, Shoulder, and back supersets...
Flat DB Press 3/12/25lbs SS w/Flat DB Fly 3/12/12.5 lbs - probably could have handled 15 lbs but I'm still a bit sore from last nights class.
Seated Row 4/12/80, 90,90,90 SS w/Straight Arm Pushdown 4/12/50 - think I could have pushed 100 on seated row too
Upright row w/preacher curl bar
3/12/bar + 5lbs total SS w/Side Lat Raise 3/12/10
23 minutes on revolving stairs Level 5 intervals 64 floors/1.39miles worth. At this point I was pretty stinky and couldn't stand myself... it was hot in the gym, and I was sweaty.... those revolving stairs kick my ass.
somehow I gotta figure out how to work in this total chisel class with my other resistance training... its just a fun class... I guess as long as I keep it light and use the 9 lb body bar instead of 15 etc... I should be ok...
this same instructor teaches a spin class that I'm going to check out Saturday AM... he really made the chisel class fun so I'm hoping he is the same in a spin class. I love spin but if you get a sucky instructor it almost seems like a waste of an hour..
For now.. I think I'm either going to clean or head back to the gym for some laps in the pool - whichever one I chose I will do the other tomorrow... hhmm maybe it will be cleaning tonight then do spin AND swim tomorrow, my apartment is so nice and warm... I hate the idea of going back out into the single digit temps... decisions decisions
Thursday, December 4, 2008
Twice in one day
Yep twice in one day.. I must be outta control... NOT.. more like getting back INTO control...
Made myself drag myself out of my NICE WARM BED at 4am and head out into the single digit temps in Chicagoland to hit the gym for cardio...
did 25 minutes on the revolving stairs... climbed 1.54 miles (i think) 74 floors.... then did another 25 minutes on the recumbant bike...and now in about 15 minutes... I am heading BACK to the gym to take a class with a co-worker..
I hate cardio and I'm hoping taking a class or two in the evening will help get me out for a 2nd round of cardio... I know I probably couldn't pull myself into the gym to do a second cardio session if I was looking at facing the dreadmill or the bike or steps... so maybe the commraderie of a class will help...
this class is called Total Chisel so its cardio w/weights.. which could prove really interesting cause all my parts are pretty sore...
hoping it will help with PMS too... my cycle is so out of whack since going off the pill that I never know when to expect my monthly visit... and I was floored the other day when for no good reason my scale jumped like 3 pounds over night and why my craving for chocolate has been like a pigs desire for mud... well today.. i figured out why... so thankfully in a day or two the scale will be back down.. as long as I don't give into that damn chocolate...
feeling a bit better lately too.. maybe its just been some fun conversation with a friend or maybe its been actually going to the gym or maybe its both... I don't care, I'm taking it.. I've been in such a funk that its nice to laugh out loud and smile when I get a ding on my phone that I have a text message...and I'll be damned if I'm gonna feel guilty for that!
Made myself drag myself out of my NICE WARM BED at 4am and head out into the single digit temps in Chicagoland to hit the gym for cardio...
did 25 minutes on the revolving stairs... climbed 1.54 miles (i think) 74 floors.... then did another 25 minutes on the recumbant bike...and now in about 15 minutes... I am heading BACK to the gym to take a class with a co-worker..
I hate cardio and I'm hoping taking a class or two in the evening will help get me out for a 2nd round of cardio... I know I probably couldn't pull myself into the gym to do a second cardio session if I was looking at facing the dreadmill or the bike or steps... so maybe the commraderie of a class will help...
this class is called Total Chisel so its cardio w/weights.. which could prove really interesting cause all my parts are pretty sore...
hoping it will help with PMS too... my cycle is so out of whack since going off the pill that I never know when to expect my monthly visit... and I was floored the other day when for no good reason my scale jumped like 3 pounds over night and why my craving for chocolate has been like a pigs desire for mud... well today.. i figured out why... so thankfully in a day or two the scale will be back down.. as long as I don't give into that damn chocolate...
feeling a bit better lately too.. maybe its just been some fun conversation with a friend or maybe its been actually going to the gym or maybe its both... I don't care, I'm taking it.. I've been in such a funk that its nice to laugh out loud and smile when I get a ding on my phone that I have a text message...and I'll be damned if I'm gonna feel guilty for that!
Wednesday, December 3, 2008
Third times a charm
first time in a long while I've strung three good days together... for now workouts are a bit disjointed I'm not UP for figuring anything out, just grab some workout off the net that says do this, do that, I don't have to think... for now, it works...
Arm day...
Lying Tricep Cable Ext 3 sets 12, 40 lbs supersetted with OH DB Extensions 3 sets 12, 20 lbs
Alternating DB curl 3/12@12.5 (oh so weenie) supersetted with Cable Curls 3/12 @ 40lbs
Preacher Curls 3/12 w/bar, and two sets with bar +10 total supersetted with Tricep Rope pulldown 3/12 @ 50
Still no time for cardio... I so gotta correct that...
Arm day...
Lying Tricep Cable Ext 3 sets 12, 40 lbs supersetted with OH DB Extensions 3 sets 12, 20 lbs
Alternating DB curl 3/12@12.5 (oh so weenie) supersetted with Cable Curls 3/12 @ 40lbs
Preacher Curls 3/12 w/bar, and two sets with bar +10 total supersetted with Tricep Rope pulldown 3/12 @ 50
Still no time for cardio... I so gotta correct that...
Tuesday, December 2, 2008
Two in a Row!!
although I didn't drag my sorry ass out of bed this morning I did go to the gym... albeit after work... BAD BAD mistake.. I hate the gym at night, its crowded, people are rude, just a completely different breed at 5pm as opposed to 5am..
Again workouts are, in my book, very weenie right now, but after such a long layoff what can I expect and who can I blame.. ME...
in spite of being at the gym at night.. I did legs anyhow... I think trying to get back into a routine or working back from a layoff is the worst on your legs... I barely pushed any weight, yet I know my legs will be sore in the next day or so...kind of hard to do supersets when gym is crowded but I did the best I could...
Leg Press 4/12/70,90,90,90 (not counting sled) supersetted with Leg Extensions 4/12/60->
Seated Leg Curl 3/15/45-> supersetted with DB DeadLift 3/15/40-> (1 20lb in each hand)
only one set of squats 1/20/Olympic bar only... and last but not least.. and I hate working calves... 2/20/10.. yes only 10 lbs... it does not take much to make my calves burn... and whenever I work calves I get God awful cramps in the arches of my feet.. so between the burn and the cramps I weenie out quick... I know the pain tolerance will build back up too in time... well time and consistancy..
so there ya have it.. not much.. but better than not doing it at all right? Cardio was a totally mute point.. I was NOT waiting for a machine to open up.
Again workouts are, in my book, very weenie right now, but after such a long layoff what can I expect and who can I blame.. ME...
in spite of being at the gym at night.. I did legs anyhow... I think trying to get back into a routine or working back from a layoff is the worst on your legs... I barely pushed any weight, yet I know my legs will be sore in the next day or so...kind of hard to do supersets when gym is crowded but I did the best I could...
Leg Press 4/12/70,90,90,90 (not counting sled) supersetted with Leg Extensions 4/12/60->
Seated Leg Curl 3/15/45-> supersetted with DB DeadLift 3/15/40-> (1 20lb in each hand)
only one set of squats 1/20/Olympic bar only... and last but not least.. and I hate working calves... 2/20/10.. yes only 10 lbs... it does not take much to make my calves burn... and whenever I work calves I get God awful cramps in the arches of my feet.. so between the burn and the cramps I weenie out quick... I know the pain tolerance will build back up too in time... well time and consistancy..
so there ya have it.. not much.. but better than not doing it at all right? Cardio was a totally mute point.. I was NOT waiting for a machine to open up.
Monday, December 1, 2008
A promise is a promise
Gosh my effort seemed so weenie, so wussy... but I know muscle has memory and it will take time but I will be working on this....
I should be careful what I promise....
First, for whatever reason, even though I was dead dog tired, I could not sleep last night to save my soul. I tossed and turned all night, would drift off for 10 or 15 minutes only to awaken for an hour... and this is how my whole night went till about 3:45 am when I finally decided to just get up...I was so tired I truly considered just blowing it off... But for some odd reason I felt guilty... so into the room I go, on with the workout clothes and still in my head I am wondering what are you doing who the hell would know, not like there are secret spies at the gym and right now I belong to three for gosh sakes..
Second... we got our first bit of significant snow fall last night... so here i am in workout clothes, at 4:15 am, out scrapping snow and ice off my damn car... not ONE set of tracks in my apartment complex yet, just mine... Imagine no one was out and about at 4am on the Monday after a holiday weekend?
Third... I had a minor panic attack as I closed my door to the apartment, realizing it was locked and momentarily thinking OMG I just locked myself out of the apartment... but somewhere in my no sleep, I'm tired, I don't wanna go to the gym but I promised mind, I had stuck them in my pocket...whew! So off I go to the YMCA... my membership there is good thru end of December so figured I'd go say good bye to some regulars (of which I have not been one lately) and then last but certainly not least....
Fourth... I get stuck for 10/15 minutes by a damn freight train moving at the speed of a snail on downers...and still I am sitting there at the train gate wondering WHY am I doing this??? Who the hell would know????
But finally I get to the Y, get inside and begin my weenie ass workout.... because I have had ZERO consistancy in the gym in a good couple of months, hell maybe longer, and prior to that I was more in triathlon training mode.... my strength has REALLY tanked....BUT I did it.... because of all the happenings prior to getting there... I was running short on time so I just did supersetting and again my poundages are so weenie, its almost disheartening...
DB Flat Bench Press 3 sets 12 @ 20 supersetted with DB flat flye 3 sets 12 @ 10
Seated Rows 2 sets 12 @ 70, 2 sets 12 @ 80 supersetted with Straight Arm Pulldowns 4 sets 12 @ 50.
Upright row w/PC Bar only 3 sets 12 @ 25(bar weight?) supersetted with DB Side Lat Raise 3 sets 12 @ 10 lbs...
I know muscle has memory and the strength will return quickly IF I keep going on a consistant basis... I KNOW this.... but its still kinda disheartening when you could, within the last year do flyes with 20 and 25 pounds, lat raises with 15 or 20.... DB Press easily 40 pounds or more.... BUT... I made a promise...
and in reality its not like anyone would have EVER know I did or didn't go... and the other reality is what difference would it make if I broke a promise or lied and said I went... well it would have made a difference to me....
I am back where I am because of all the broken promises to myself... that has to end.
I should be careful what I promise....
First, for whatever reason, even though I was dead dog tired, I could not sleep last night to save my soul. I tossed and turned all night, would drift off for 10 or 15 minutes only to awaken for an hour... and this is how my whole night went till about 3:45 am when I finally decided to just get up...I was so tired I truly considered just blowing it off... But for some odd reason I felt guilty... so into the room I go, on with the workout clothes and still in my head I am wondering what are you doing who the hell would know, not like there are secret spies at the gym and right now I belong to three for gosh sakes..
Second... we got our first bit of significant snow fall last night... so here i am in workout clothes, at 4:15 am, out scrapping snow and ice off my damn car... not ONE set of tracks in my apartment complex yet, just mine... Imagine no one was out and about at 4am on the Monday after a holiday weekend?
Third... I had a minor panic attack as I closed my door to the apartment, realizing it was locked and momentarily thinking OMG I just locked myself out of the apartment... but somewhere in my no sleep, I'm tired, I don't wanna go to the gym but I promised mind, I had stuck them in my pocket...whew! So off I go to the YMCA... my membership there is good thru end of December so figured I'd go say good bye to some regulars (of which I have not been one lately) and then last but certainly not least....
Fourth... I get stuck for 10/15 minutes by a damn freight train moving at the speed of a snail on downers...and still I am sitting there at the train gate wondering WHY am I doing this??? Who the hell would know????
But finally I get to the Y, get inside and begin my weenie ass workout.... because I have had ZERO consistancy in the gym in a good couple of months, hell maybe longer, and prior to that I was more in triathlon training mode.... my strength has REALLY tanked....BUT I did it.... because of all the happenings prior to getting there... I was running short on time so I just did supersetting and again my poundages are so weenie, its almost disheartening...
DB Flat Bench Press 3 sets 12 @ 20 supersetted with DB flat flye 3 sets 12 @ 10
Seated Rows 2 sets 12 @ 70, 2 sets 12 @ 80 supersetted with Straight Arm Pulldowns 4 sets 12 @ 50.
Upright row w/PC Bar only 3 sets 12 @ 25(bar weight?) supersetted with DB Side Lat Raise 3 sets 12 @ 10 lbs...
I know muscle has memory and the strength will return quickly IF I keep going on a consistant basis... I KNOW this.... but its still kinda disheartening when you could, within the last year do flyes with 20 and 25 pounds, lat raises with 15 or 20.... DB Press easily 40 pounds or more.... BUT... I made a promise...
and in reality its not like anyone would have EVER know I did or didn't go... and the other reality is what difference would it make if I broke a promise or lied and said I went... well it would have made a difference to me....
I am back where I am because of all the broken promises to myself... that has to end.
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