friday, september 22, 2006 (workout)

warmup - jump rope - 2 sets of 60 with weighted rope & 2 sets of 75 with weighted rope

SET B:  PULLING
1) bentover row - 3 sets of 10 at 85lbs
2) one arm row - 3 sets of 10 at 30lbs (each side)
3) seated row - 3 sets of 10 at 110lbs
4) lat pulldown - 3 sets of 10 at 110lbs
5) pullups - 3 sets of 10 with 190lbs assistance
6) upright row - 3 sets of 10 at 50lbs

SET D:  CORE, ABS, & LOWER BACK
7) pullovers - 3 sets of 10 at 100lbs
8) extensions - 3 sets of 10 at body weight
9) chops - 3 sets of 10 at 30lbs (each side)
10) crunches - 4 sets of 30 at body weight (on workout ball)

drank 1.5L water

~michael

saturday, september 23, 2006 (workout)

warmup - jump rope - 4 sets of 75 with weighted rope

SET C:  HIPS & THIGHS
1) squats - 1 set of 10 at 50lbs plus bar weight & 2 sets of 10 at 70lbs plus bar weight
2) stepups - 3 sets of 10 at body weight (each side - using 6 steps on "The Step" brand)
3) lunges - 3 sets of 10 at body weight (each side)
4) leg curls - 3 sets of 10 at 80lbs

SET A:  PUSHING
5) incline press - 1 set of 20 at 50lbs & 2 sets of 10 at 60lbs (with free weights)
6) seated bench - 3 sets of 10 at 60lbs (with free weights)
7) overhead bench - 3 sets of 10 at 50lbs (with free weights)
8) dips - 3 sets of 10 using a Cybex machine set to "20" (NO WAY that could have been 200lbs assistance - it was the machine maximum and it was HEAVY!!!)

CARDIO:
25.11 min on treadmill with bursts for a total of 1.53 miles.  I burned 265 calories.  my high heart rate was 174 bpm.

drank 1.5L water

~michael

thursday, september 14, 2006 (workout)

6:15pm workout

warmup - jump rope - 4 sets of 60 with weighted rope

SET C: HIPS & THIGHS
1) squats - 3 sets of 10 at 50lbs
bonus movement 1 - bicep curls - 3 sets of 10 at 25lbs (each side) bonus movement 2 - shrugs - 3 sets of 10 at 50lbs
2) stepups - 3 sets of 10 at body weight (each side)
bonus movement 3 - triceps - 3 sets of 10 at 50lbs (each side)
3) lunges - 3 sets of 10 at bode weight (each side)
4) leg curls - 3 sets of 10 at 85lbs

SET A: PUSHING
5) incline bench - 3 sets of 10 at 70lbs
6) seated bench - 3 sets of 10 at 70lbs
7) overhead bench - 1 set of 10 at 55lbs & 2 sets of 10 at 40 (shoulder started to hurt)
bonus movement 4 - extensions - 3 sets of 10 at body weight
8) dips - 1 set of 10 with 175lbs assistance & 2 sets of 10 at 160lbs assistance
bonus movement 5 - forearms - 3 sets of 10 at 10lbs (each side)

CARDIO:
23 shows on treadmill for a total of 1.53 miles. I burned 136 calories. My maximum heart rate was 173 (the machine did not compute the average for me).

drank 2L water

~michael

saturday, september 9, 2006 (workout)

9:15pm workout in hotel with limited equipment

SET B: PULLING
1) one arm row - 1 set of 10 at 30lbs & 2 sets of 10 at 40lbs
2) lat pulldown - 3 sets of 10 at 110lbs
(bonus movement - pec flys - 3 sets of 10 at 80lbs)
3) pullups - 3 sets of 10 at 80lbs

SET D: CORE, ABS, & LOWER BACK
4) chops - 3 sets of 10 at 30lbs
5) crunches - 4 sets of 30 at body weight

CARDIO:
25 min of swimming laps in the hotel pool

i drank 1/2L of water

~michael

thursday, september 7, 2006 (workout)

7:00am  workout

 

warmup - jump rope - 4 sets of 60 with a weighted rope

 

SET C:  HIPS & THIGHS

1) squats - 3 sets of 10 at 50lbs

2) stepups - 3 sets of 10 at body weight (each side)

3) lunges - 3 sets of 10 at body weight (each side)

4) leg curls - 3 sets of 10 at 80lbs

 

SET A:  PUSHING

5) incline press - 2 sets of 10 at 85lbs & 1 set of 10 at 70lbs

6) seated bench - 3 sets of 10 at 55lbs

7) overhead bench - 1 set of 10 at 40lbs & 2 sets of 10 at 30lbs

8) dips - 3 sets of 10 with 190lbs assistance

 

CARDIO:

23 min on treadmill with bursts for a total of 1.53 miles.  My average heart rate was 157 bpm, and my max heart rate was 172 bpm.  I burned 143.6 calories.

 

drank 2L water

 

~michael

wednesday, september 6, 2006 (workout)

7:00pm  workout

warmup - jump rope - 4 sets of 60 with weighted rope

SET B:  PULLING
1) bentover row - 1 set of 10 at 70lbs & 2 sets of 10 at 80lbs
2) seated row - 1 set of 10 at 100lbs & 2 sets of 10 at 110lbs
3) one arm row - 1 set of 10 at 40lbs & 2 sets of 10 at 30lbs (each side)
4) lat pulldown - 3 sets of 10 at 100lbs
5) pullup - 3 sets of 10 with 205lbs assistance
6) upright row - 3 sets of 10 at 50lbs
bonus movement - pec flies - 3 sets of 10 at 100lbs

SET D:  CORE, ABS, & LOWER BACK
7) pullovers - 3 sets of 10 at 80lbs
8) chops - 3 sets of 10 at 20lbs (each side)
9) crunches - 4 set of 30 at body weight
10) extensions - 3 sets of 10 at body weight

CARDIO:
23 min on treadmill with bursts for a total of 1.5 miles.  Average heart rate was 148 with a max heart rate of 171.  I burned 139.5 calories.

drank 1.5L water

~michael

tuesday, september 5, 2006 (workout)

6:00pm workout

warmup - jump rope - 4 sets of 50 with a weighted rope

SET C: HIPS & THIGHS
1) squats - 3 sets of 10 at 40lbs
a) bonus movement - bicep curls - 3 sets of 10 at 40lbs b) bonus movement - tricep pulldowns - 1 set of 10 at 40lbs & 2 sets of 10 at 50lbs
2) stepups - 3 sets of 10 at body weight (each side)
3) lunges - 3 sets of 10 at body weight (each side)
4) leg curls - 3 sets of 10 at 80lbs

SET A: PUSHING
5) incline press - 3 sets of 10 at 70lbs
6) overhead bench - 3 sets of 10 at 55lbs
7) seated bench - 3 sets of 10 at 85lbs
8) dips - 3 sets of 10 with 160lbs assistance

CARDIO:
23 min on the treadmill with bursts for a total of 1.48 miles. I burned 138.1 calories. Average heart rate was 149 with a max heart rate of 171.

I drank 2L water

~michael

saturday, september 2, 2006 (workout)

2:00pm workout

warmup - jump rope with a weighted rope - 3 sets of 50 & 1 set of 60

SET B: PULLING
1) bentover row - 1 set of 10 at 50lbs & 2 sets of 10 at 60lbs
2) seated row - 3 sets of 10 at 100lbs
3) one arm row - 3 sets of 10 at 30lbs (each side)
4) lat pulldown - 1 set of 10 at 100lbs & 2 sets of 10 at 110lbs
(there was no machine or equivalent for pullups and i can't yet do a
pullup with my body weight so i had to skip them today)
5) upright row - 3 sets of 10 at 50lbs

SET D: CORE, ABS, & LOWER BACK
(there was no machine for pullovers)
6) chops - 3 sets of 10 at 30lbs
7) chunches - 4 sets of 25 at body weight
(there was no equipment for extensions and since i'm so top-heavy, a
regular bench would not work, although i *did* try!)

CARDIO:
20+min of swimming laps in the hotel pool with bursts

drank 1L water

~michael