Lux's Workout Record

[Luxsit]

Ok, might as well go all the way here so here starts the exercise portion of the new me.

Currently goal is Cardio 3 x's per week 20 minutes each session.

Last Week:
Got in three days on Precor 544 Eliptical, someone want to donate $5000. I'd love to have one at home.

Tuesday
2 minute warm up
13 minutes Cardio ~ 130 bpm avg(heartrate)
5 minutes cool down

Thursday
2 minute warm up
14 minutes Cardio ~ 135 bpm avg
5 minute cool down

Friday
2 minute warm up
15 minutes Cardio ~ 137 bpm avg - target rate took more effort
5 minute cool down

Got in a Sunday workout on Schwin Aerodyne at home
30 minutes ~ 125 bpm avg

now on to week two
Goal: add 5 minutes to total workout time

[Luxsit]

Started Week #2

Got in Monday Workout

Precor Eliptical Trainer
2 minute warm up
18 minutes ~ 137 pbm avg.
Had to up effort again - rev/minute to 130-140 first 15 minutes
Last 3 minutes back down to 120-125 to keep heart rate
at or below 141bpm
5 minute cool down

[Luxsit]

Well as Emeril say's kicked it up a notch today.

Eliptical Trainer
Used Interval program
2 minutes warm up
23 minutes ~ 143 bpm hearthate
5 minute cool down

Max heartrate 154bpm during last interval

This was the most intense workout since start. Recovery took longer than normal but was expected due to intensity

I am considering adding resistance training to program. After reading TrainerDan's book, sounds like optimal routine is Cardio am before food, and resistance later. I have exercise bike at home, which should allow me to do am cardio. Wish I had Precor Machine at home :( .

[Luxsit]

Friday:

Pretty much a repeat of Wednesday Cardio

Eliptical Trainer
2 minute warm up
23 minutes ~ 145pbm heartrate avg
5 minute cooldown

Max rate 155bpm ~ 87% Max

Used ramp program, averaged about 130 rpm w/3500 revs total ~ 2.02 miles, 462 calories burned(this is off since weight only goes up to 350 pounds). Stretched afterwards, then rested in locker room before shower. After 5 minutes heart rate was still hovering around 104bpm, I suspect that it was due to ECA stack.

[Luxsit]

Monday workout - home

Schwin Aerodyne
2 minute warm up
23 minutes interval program level 3 ~ 146 bpm heartrate
5 minute cooldown

Hard to sit on rear end for entire 30 minutes, got off for 2 minutes and just worked arms, then got back on to finish.

[Luxsit]

Wednesday Workout

Eliptical CrossTrainer - Interval Program
2 minute Warmup
28 minutes ~ 148pbm avg heart rate max 154bpm
5 minute cooldown

Added another 5 minutes for fun, noticed some cramping in hamstring when doing quadracept stretch post workout over past couple Cardio sessions. Might need to add more Potasium or Magnesium supplement. Was a tough workout, had some minor stomach cramps prior to workout, but they went away.

[Luxsit]

9/10/02
Went to gym yesterday and met with Trainer. We settled on a Monday, Wednesday, Friday resistance training program. Monday will be lower body, Wednesday will be upper body, and Friday will be full body circuit training for my depletion workout. Will start training cycle this Friday, and follow on with 24 hour carb load Friday Night to Saturday night. I will go back to LC again on Sunday Morning. Plan to do Cardio workout before breakfast on Sunday to help kick system back into ketosis.

After resistance training sessions I plan to get in a 20-30 minute Cardio workout. After my system begins to adjust to this new routine in about 3 weeks, I may through in an am before breakfast Cardio session at home on one of my off days.

While at gym yesterday, I put in a 20 minute Cardio workout. Intensity was medium, did not want to over do things being first workout after this last weekends ordeal.

Eliptical Trainer 20 minutes
heart rate ~ 142 bpm avg
1.3 miles, 130 rpm

Did not feel to bad after workout.

[Luxsit]

9/12/02
Got to gym for Cardio session

Eliptical Trainer
30 minutes ~ 147 bpm heart rate avg
3850 total strides, 2 miles

Had a bit of scare after workout. Noticed some bleeding. Called Doctor and I am off Cardio until Monday when I see him. I suspect that I bounced the plastic shunt around to much during Cardio and that is what caused the bleeding.

I am still planning to do my depletion workout for CKD on Friday - Today. Then followed by 24 hour Carb Up.

Regards,
Lux :wave:

[Luxsit]

Ok switch to CKD is on here is Fridays Depletion Workout

3 Sets 12-20 Reps Curcuit Training 30 second rest between stations:

Chest Press
Shoulder Press
Seated Row
Arm Curl
Tricept Pulldown
Leg Extension
Leg Curl
Squats
Calf Raises

Got through 2 sets and was pretty wasted. Had some cramping in calf and shin after workout.

Since heart rate kept above 120 did not put in any Cardio after Curcuit, no sure I could have anyway. Will try to add third set next week. Will have better idea of weight by station to use so I can get all reps in.

[Luxsit]

Sorry a bit remiss in my Gym log.

09/16/02 Monday Workout
5 minute Treadmill warmup

Adjusted weight up from Curcuit Training Friday to bring reps down.

LowerBody Focus Routine
3 Sets, 8-12 Reps, 60-90 second rest between exercises
Weight kept constant throughout sets

Leg Extention
Leg Curl
Squat
Calf Raises
Arm Curl
Tricept Pulldown

Felt pretty good through Sets. Engery level good, even with having fought Cold during weekend. Worked rest of day, felt pretty crappy by evening. Stupid cold went into chest.

Spent Tuesday and Wednesday at home, drinking lots of water. Noticed muscle soreness on Tuesday. Just have to work through initial soreness, worse part of first few weeks.

09/19/02 Thursday
Decided to get Wednesday workout in today. Since I was feeling about 98%.

UpperBody Focus Routine
3 Sets, 8-12 Reps, 60-90 Second rest between exercises
Weight kept constant throughout sets

Chest Press
Shoulder Press
Seated Row
Lat Pulldown
Lat Raises (dumb bell)
Incline Press (dumb bell)

Adjust weights again from previous Friday to get Reps down. Of all UpperBody group Shoulder seem to need most work, they were probably 20-30 pounds under other groups. Probably could have gone to higher weight on dumb bell press, so will adjust up next week. Energy level still good. Lats are probably sorest place right now.

I going to go in this morning and do Firdays depletion workout. I probably am going to have to reduce weight on upperbody since they will not have had much time to recover. Since the idea is high reps / Curcuit Training today, I don't think this will be a bad thing. Goal is to get all 3 sets in today. Should be easier since last time had to play with weights to find balance between weight and getting reps to 15-20.

Have to get in workout today since I don't have gym access on Saturday. Also, I go into Doctor today to have plastic shunt removed at 9:30am, so I want to get workout in before that since I don't think I be able to do it afterward. Find out from Doctor today how long before I can add Cardio back into schedule.

Well that's it for now,
Lux :wave:

[Luxsit]

09/20/02
Got in Friday's workout. Did 2 and 1/3 sets of Depletion Full Body Curcuit. Ran out of time, had to leave for Doctor Appointment to remove plastic shunt from Kidney stone epidsode two weeks ago. Was a good thing I got workout in before, because after Dr. visit I was in no shape to do much of anything.

Regards,
Lux :wave:

[Luxsit]

9/27/02
Got in Monday's Resistance Training and 15 minute Cardio after. Came down with internal infection which messed up rest of week. Hope to get back on track next week.

[Luxsit]

9/30/02
Did Wednesdays Upper Body routine since I missed it last week. After weight did light 15 minute Cardio session on Eliptical Trainer. Add weights to serval exercises and saw reps on others have gone up.

[Luxsit]

10/1/02
Got in Lower Body Workout. Moved up weight on Calf and Squat sets. Moved up weight on Calfs and Squats. Did 17 minutes moderate Cardio on Eliptical Training. Having to do above 140 revs to get heart rate above 140. I hate having to put out more effort to get to the same heart rate. Oh well guess I am getting into better shape.

[Luxsit]

Hello Gym Log

Well through caution to the wind and did Monday Lower Body routine along with Cardio. Pushed up weights on a number of exercises because I was at max reps on all sets. Like to see that third set be hard to get to 12th rep.

Doctor cleared me next day back to full exercise routines. Well imagine that...

Lux

[Luxsit]

10/17/02
Got in Upper Body workout. Did more reps on machine press sets which lower reps on incline press set at end of routine. Upped weights on row. Reps up on shoulder press. Got in 20 minute medium Cardio heart 141 bpm avg. I little sore this morning but sore means more muscle growth, more lean, less fat, higher metabolism.

Also down 5.5 pounds since last weigh in. :)

Regards,
Lux

[Luxsit]

Ok, I missed Friday workout due to busy schedule at work. So I hit gym on Saturday. Did 10 minute Cardio Warm-up, full body Curcuit session 3 sets ~ 15 reps, 35 minute Cardio session ~ 139-141 bpm avg. Low back was a little tired after but I felt pretty good.

I am making a switch to weight training to 3 days per week, full body Curcuit sessions. Also I am going to keep 35 minute post Curcuit Cardio session ~ 138-142 bpm. I plan to up Cardio session 1-2 minutes per week until I get to 60 minutes. This will take 3-6 months.

Monday:
No warm-up Cardio, Full Body Curcuit 3 Sets 15 reps, mid intensity Cardio 35 minutes heart rate 139 bpm avg.

[Cyprinodon]

Hi Luxsit:

Were you gaining strength with your Monday-Lower Body, Wednesday-Upper Body, Friday-Full Body Circuit? Are you switching to Full Body 3x per week because it's time for a change or because the old plan wasn't working well? Thanks.

[Natrushka]

Lux, I read your post in your journal about the circuit training :thup: I spent about 6 weeks doing circuits and boy did they whoop my butt. I absolutely loved it. Are you ready to sweat up a storm? ;)

Nat

[Luxsit]

I was gaining strength with the routine I was on. I am changing my routine because 1) The 3 days of curcuit is a longer, more intense workout. 2) I suspect that it will burn more calories. 3) It allows me to do a longer post curcuit mid intensity Cardio session without much effort. My main objective currently is to increase my total workout time. By doing this I believe I will maximize my weight loss. I going to try this for a few weeks and evaluate the results. My goal is to see if I can get my total workout time up to 2 hours when combining Curcuit training and Cardio. I used to cycle 20 miles 3 times per week a long time ago while on a low-fat diet, I was pulling off 4-5 pounds per week.

And yes, I plan to do a little sweating.

Regards,
Lux :wave:

[Luxsit]

11/11/02 Had a bit of a mental struggle deciding to get to gym today for first workout in about 10 days. Had Trade show in California week before last and made it to gym one time. Last week I had Kidney Stone surgery so that nixed last week routines. But I made it to gym today.

Full Body Curcuit Training - 2 sets

Part of mental struggle getting to gym was that I had some shoulder pain on right side all day. I stretch a bit before getting into curcuit routine. I was able to get in 2 full sets of the curcuit. I was feeling a bit tired, and had some discomfort in lower abs, maybe due to plastic stint left in after surgery last Tuesday. I can't wait to get this thing out! I decided not to push things and left off last set. I may add it back in on Wednesday or Friday depending on how I feel. Cardio is off limits until stint is removed.

Regards,
Lux :wave:

[Luxsit]

11/13/02 Went to gym early afternoon due to phone call I need to take ~ 5pm for work. Stayed on resistance training only routine. I upped the weights on several exercises that I been hitting 15 reps on regularly. Was a bit more difficult on some groups after 3rd set.

3 Sets Full Body Curcuit Training - scroll up to see content

Was really wiped by end of third set, not suffering but tired. Got home and noticed a little bit of blood in urine. Might have to back off a bit on Friday and Monday until I get this plastic stint removed.

Regards,
Lux :wave:

[Luxsit]

11/15/02 Workout

Got in Resistance training routine:

3 set Full Body Curcuit 15 reps.

Upped weight on Calf raises (300lbs) and Squats(100lbs). Other weights raised on Monday were not as hard to get 15 reps on as on Monday (Chest Press 60lbs, Shoulder Press 35lbs.)

This Monday I get plastic stint left in from Kidney Stone surgery removed. Procedure is at Urologists office at 1:45pm. So I need to get in Mondays workout in the morning. I hope that by the following Wednesday I can return to full Resistance training/Cardio routine. I think start next Friday I will list out complete Curcuit routine with weight and reps per set so that I have record of progress here.

Regards,
Lux :wave:

[Luxsit]

11/18/02 Workout

Got in my 3 set full body curcuit 15 reps.

As promised here is a breakdown of workout and current weights.

Chest Press 60 pounds 15 reps
Shoulder Press 35 pounds 15 reps
Seated Rows 80 pounds 15 reps
Arm Curl 40 pounds 15 reps
Tricep Pulldown 40 pounds 15 reps
Leg Curl 30 pounds 15 reps
Leg Extension 30 pounds 15 reps
Calf Raises 300 pounds 15 reps
Squats 100 pounds 15 reps

Three times through curcuit above takes about 60 minutes with 30 seconds between exercises. Heart rate by 2 set runs 130-148 bpm.

Plastic stint came out today after lunch. Ouch! Glad it's gone. Now I can add Cardio back into Curcuit routine.

Regards,
Lux :wave:

[Luxsit]

11/20/02 Workout

3 sets full body curcuit 15 reps.

Upped Row to 90lbs

Chest Press 60 pounds 15 reps
Shoulder Press 35 pounds 15 reps
Seated Rows 90 pounds 15 reps
Arm Curl 40 pounds 15 reps
Tricep Pulldown 40 pounds 15 reps
Leg Curl 30 pounds 15 reps
Leg Extension 30 pounds 15 reps
Calf Raises 300 pounds 15 reps
Squats 100 pounds 15 reps

Post curcuit cardio 35 minutes eliptical trainer, 2.24 miles heartrate avg 140bpm. Only need a very slow pace to keep heartrate in target zone. Unfortunately this will start to change as body adapts.

Regards,
Lux :wave:

[Luxsit]

11/22/02 Workout

3 sets full body curcuit 15 reps.

Drank a sport drink w/19gr of sugar before session. Had a bit
more energy, got through curcuit in record time - about 50 minutes.

Upped Squats to 120lbs

Chest Press 60 pounds 15 reps
Shoulder Press 35 pounds 15 reps
Seated Rows 90 pounds 15 reps
Arm Curl 40 pounds 15 reps
Tricep Pulldown 40 pounds 15 reps
Leg Curl 30 pounds 15 reps
Leg Extension 30 pounds 15 reps
Calf Raises 300 pounds 15 reps
Squats 120 pounds 15 reps

Post curcuit cardio 35 minutes eliptical trainer, 2.34 miles heartrate avg 140bpm. Dang body adapting already, had to keep revs about 120/minute to keep heart rate in zone. Might have to kick up the resistance setting.

Regards,
Lux :wave:

[Luxsit]

11/25/02 Workout

3 sets full body curcuit 15 reps.

Ate some instant oatmeal for breakfast. Energy level on resistance training noticably higher, need to get some steel cut oats to make lower carb oatmeal.

Upped Calf Raise to 320 pounds
Upped Shoulder Press 40 pounds
Upper Leg Curl and Leg Extension 35 pounds

Chest Press 60 pounds 15 reps
Shoulder Press 40 pounds 15 reps
Seated Rows 90 pounds 15 reps
Arm Curl 40 pounds 15 reps
Tricep Pulldown 40 pounds 15 reps
Leg Curl 35 pounds 15 reps
Leg Extension 35 pounds 15 reps
Calf Raises 320 pounds 15 reps
Squats 120 pounds 15 reps

Post curcuit cardio 35 minutes eliptical trainer, 2.48 miles heartrate avg 143bpm. Body continues to adapt increased resistance level by 1.

[Luxsit]

11/27/02 Workout

3 sets full body curcuit 15 reps.

Picked up 7 grain dry cereal mix from Natural Foods market. Took 1/3 cup of mix to 1 cup water. Seemed to make about a cup of cooked cereal. I use Slenda to sweeten and add a couple onces of half and half. Having this for breakfast I think is helping gym routine.

Upped Chest Press to 70 pounds on last set
Upped Arm Curl and Tricept Pull down to 45 pounds
Upped Squats to 140 pounds

Chest Press 60 pounds 15 reps x 2 sets 70 pounds 15 reps 1 set
Shoulder Press 40 pounds 15 reps
Seated Rows 90 pounds 15 reps
Arm Curl 45 pounds 15 reps
Tricep Pulldown 45 pounds 15 reps
Leg Curl 35 pounds 15 reps
Leg Extension 35 pounds 15 reps
Calf Raises 320 pounds 15 reps
Squats 140 pounds 15 reps

Cardio - Eliptical trainer 35 minutes ~ 148 pbm avg heartrate. Really pushed intensity on Cardio today.

11/29/02 Workout

3 sets full body curcuit 15 reps.

Chest Press 70 pounds 15 reps
Shoulder Press 40 pounds 15 reps
Seated Rows 90 pounds 15 reps
Arm Curl 45 pounds 15 reps
Tricep Pulldown 45 pounds 15 reps
Leg Curl 35 pounds 15 reps
Leg Extension 35 pounds 15 reps
Calf Raises 320 pounds 15 reps
Squats 140 pounds 15 reps

Cardio - Eliptical trainer 45 minutes ~ 144 bpm avg heartrate 3.08 miles. Longest duration cardio so far.

Have given a lot of thought to adding cardio to days I don't do weight training - Tuesday, Thursday, and Saturday. I may start out doing one 35-40 minute session on these days. Then maybe moving to one 20-25 minute morning and one 20-25 minute late afternoon session. I think the end goal here is to keep Metabolism up the whole day. I may also break up cardio on weight training days as well. In order to do this I would have to do morning cardio at home on Schwinn Aerodyne bike. Need to invest in a couple more pairs of workout clothes in order to have enough to cover new days. In this case probably won't start this until week after next, so I have time to order clothes online.

Regards,
Lux :wave:

[Luxsit]

12/02/02 Workout

3 sets full body curcuit 15 reps.

Chest Press 70 pounds 15 reps
Shoulder Press 40 pounds 15 reps
Seated Rows 90 pounds 15 reps
Arm Curl 45 pounds 15 reps
Tricep Pulldown 45 pounds 15 reps
Leg Curl 35 pounds 15 reps
Leg Extension 35 pounds 15 reps
Calf Raises 320 pounds 15 reps
Squats 140 pounds 15 reps

Curcuit training was real hard compared to last week. Probably due to restricted carb intake. Previous week I had eaten some seven grain cerceal prior to workouts. Man what a difference a few carbs make. Going to see how Wednesday and Fridays workout goes. Might put cerceal back in if energy level is not there on next two days.

Cardio - Eliptical trainer 40 minutes ~ 140 bpm avg heartrate 2.8 miles.

12/03/02 Workout

First Tuesday workout - Cardio Only
Cardio - Eliptical trainer 35 minutes ~ 138 bpm avg heartrate 2.49 miles.

Regards,
Lux :wave:

[Luxsit]

12/04/02 Workout

3 sets full body curcuit 15 reps.

Chest Press 70 pounds 15 reps
Shoulder Press 40 pounds 15 reps
Seated Rows 90 pounds 15 reps
Arm Curl 45 pounds 15 reps
Tricep Pulldown 45 pounds 15 reps
Leg Curl 35 pounds 15 reps
Leg Extension 35 pounds 15 reps
Calf Raises 320 pounds 15 reps
Squats 140 pounds 15 reps

Workout went alot smoother today. Noticed heart rate was lower during curcuit.

Cardio - 30 minutes eliptical trainer avg heartrate 138 bpm

12/05/02 Workout

Cardio - 35 minutes eliptical trainer 2.5 miles- could not measure heart rate watch got some water in it, can't read dial - fogged over. Will take apart today and fix.

Regards,
Lux :wave:

[Luxsit]

Moved Fridays workout to Saturday due to minor thumb surgery.

12/07/02 Workout

15 minute warm up on Eliptical trainer

Full Body Curcuit Training 3 Sets ~ 15 reps

Same resistance exercises as usualy except on different machine since I was ~ YMCA.

30 minute Cardio on Eliptical trainer 138 bpm avg heart rate


12/09/02 Workout

Full Body Curcuit Training 3 sets ~ 15 reps

Did single arm bicept curls on machine ~ 35 lbs
Did single arm Tricept extension, changed to over head style ~ 35 lbs

Everything else the same.

30 minute Cardio session ~ 135 bpm avg heart rate 2.41 miles

12/10/02 Workout

45 minute Cardio - Eliptical trainer ~ 140 bpm avg heart rate 3.19 miles. New personal best on distance!

Regards,
Lux :wave:

[Luxsit]

12/11/02 Workout

Full body Curcuit training same routine as above except:
Did one set of inclined bench press using dumb bells
Did one set of shoulder press using dumb bells
Single arm - arm curl instead of both arms
Tricept pull overs

10 minutes treadmill
20 minutes Eliptical Trainer

12/12/02 Workout

Eliptical Trainer 45 minutes 3.24 miles avg heart rate 140pbm

Regards,
Lux :wave:

[Luxsit]

12/13/02 Workout

Got in normal routine
Full Body Curcuit 3 Sets

Upped weight on shoulder press to 50 pounds.
Upped weight on calf raises to 340 pounds.

30 minute Cardio ~ 138bpm avg heart rate

12/14/02 Workout

15 minute cardio Eliptical Trainer
5 minute low intensity Treadmill
35 minute cardio Eliptical Trainer

Had to really work hard to get keep heart rate in target zone.

Regards,
Lux :wave:

[Luxsit]

12/16/02 Workout

Ok I said I wasn't going to play with weights for a while but I decided to up several exercises

3 sets full body curcuit 15 reps.

Chest Press 70 pounds 15 reps (2 and 3 set incline press)
Shoulder Press 50 pounds 15 reps (2 and 3 set dumb bells)
Seated Rows 100 pounds 15 reps
Arm Curl 40 pounds 15 reps (single arm)
Tricep Pullovers 40 pounds 15 reps (single arm)
Leg Curl 40 pounds 15 reps
Leg Extension 40 pounds 15 reps
Calf Raises 340 pounds 15 reps
Squats 160 pounds 15 reps

25 minute cardio session eliptical trainer 1.74 miles ~ 135bpm avg heart rate

Regards,
Lux :wave:

[Luxsit]

12/17/02 Workout

Cardio on Eliptical trainer 50 minutes ~ 142 bpm avg heartrate 3.63 miles. New longest during and longest distance!

12/18/02 Workout

3 sets full body curcuit 15 reps.

Chest Press 70 pounds 15 reps (1 and 2 set incline press)
Shoulder Press 50 pounds 15 reps (1 and 2 set dumb bells)
Seated Rows 100 pounds 15 reps
Arm Curl 50 pounds 15 reps (bench curl bar)
Tricep Pullovers 45 pounds 15 reps (single arm)
Leg Curl 40 pounds 15 reps
Leg Extension 40 pounds 15 reps
Calf Raises 340 pounds 15 reps
Squats 160 pounds 15 reps

25 minute cardio session eliptical trainer 1.74 miles ~ 135bpm avg heart rate

Regards,
Lux :wave:

[Luxsit]

12/19/02 Workout

50 minutes Eliptical Trainer 142 bpm avg heart rate 3.54 miles


12/20/02 Workout

Full Body Curcuit 3 sets, drop weight down and did sets faster today, due to time limits at gym

25 minutes Eliptical Training 144 bpm avg heart rate 1.74 miles

Regards,
Lux :wave:

[Luxsit]

1/7/2003 Workout

3 sets full body curcuit 15 reps.

Chest Press 80 pounds 15 reps
Shoulder Press 50 pounds 15 reps
Seated Rows 100 pounds 15 reps
Arm Curl 50 pounds 15 reps
Tricep Pullovers 50 pounds 15 reps
Leg Curl 40 pounds 15 reps
Leg Extension 40 pounds 15 reps
Calf Raises 360 pounds 15 reps
Squats 180 pounds 15 reps

15 minute Cardio Eliptical Trainer 1.03 miles.

Regards,
Lux :wave:

[Luxsit]

Ok, since I've worked with a personal trainer for the past few weeks, I have modified my resistance training routine. Currently I am doing resistance training M-W-F.

Deadlifts
1 set , 70lbs ~ 15-17 reps
2 sets, 90lbs ~ 11-15 reps

Rows
1 set, 100lbs ~ 15-17 reps
1 set, 120lbs ~ 11-15 reps
1 set, 130lbs ~ 7-11 reps

Alternate Sets between Deadlifts and Rows with rest in between

Shoulderpress
1 set, 45lbs ~ 15-17 reps
2 sets, 60 lbs ~ 11-15 reps

ChestPress
1 set, 100lbs ~ 12-15 reps
2 sets, 110lbs ~ 7-11 reps

Alternate Set between Shoulder press and ChestPress

Abs
2 sets, 100lbs ~ 15-17 reps

---------

02/20/03 Workout

10 minutes Exercise Bike Level 4 Fatburn

20 minutes Eliptical Cross Trainer 1.4 miles

3 minute rest

35 minute Eliptical Cross Trainer 3.0 miles


Regards,
Lux :wave:

[Luxsit]

Recap of 3/10-14
Monday Personal Trainer had me do a break down session on weights. Was not too bad, little sore next day.

Tuesday - decide to mix cardio session up between stationary cycle 20 minutes, eliptical 35 minutes, treadmill 25 minutes. Treadmill has Dynamic Heart rate program. Can set upper and lower heartrate limits. Treadmill will vary speed and elevation to do intervals between upper and lower heartrates. I am current setting between 116 and 135.

Wednesday - Ten min cycle warmup + Normal Superset + 30 minutes treadmill

Thursday - Same Cardio as Tuesday.

Friday - 10 min cycle warmup + Superset + 15 min Eliptical + 20 minutes Treadmill

Total dailey workout is now averaging 80-90 minutes. If this isn't helping burn calories I don't know what does?

Regards,
Lux :wave:

[Luxsit]

Recap of week ending 4/25

Did reverse pyramid sets on Monday and Wednesday

Exercise Set Reps %onerepmax lbs
Dead Lift 1 25 50 45(x 2 barbell)
2 20 55 50
3 6 90 95
4 15 65 60
5 15 60 55

Seated Row 1 25 50 80
2 17 55 90
3 6 90 150
4 12 65 120
5 15 60 110

Shoulder Press 1 23 50 30
2 20 55 35
3 6 90 80
4 13 65 50
5 15 60 40

Chess Press 1 23 50 70
2 13 55 80
3 5 90 140
4 8 65 110
5 10 60 100

Abs 2 sets 120lbs x 17 reps

Fridays Workout was slight modification
1 Set 50% 25 reps
2 Set 75% 15 reps
3 Set 65% 15-20 reps
4 Set 60% 15 reps
5 Set 55% 15 reps

Mondays total workout was about 100 minutes w/30 cardio
Tuesday 100% Cardio 90 minutes
Wednesday 120 minutes, 70 minutes resistance, 50 cardio
Thursday Cardio 35 minutes
Friday 90 minutes resistance, 15 minutes Cardio

Regards,
Lux

[Luxsit]

Workout 4/28

7 minutes Stationary Cycle warmup

53 minutes Resistance Training
Set:Rep:Weight
Deadlift
1:25:45
2:15:50
3:10:60

Row
1:25:110
2:18:120
3:9:140

Chest
1:18:100
2:15:110
3:9:130

Lat Dumbell Raises
1:20:10
2:15:15
3:10:20

Abs
1:20:120
2:20:120

20 minutes Treadmill Dynamic heart rate controll 125-146 bpm. 2 minute cooldown.

Regards,
Lux :wave:

[Luxsit]

Last week hit 5 out of 5 days. Weights M-W-F and Cardio T-Th.

Anyway did Monday workout 7 minute stationary cycle warm-up followed by about 60 minute weight workout. Been doing a three set progressive workout on Monday. 1 set 20 reps, 2nd - 12-15, 3rd 6-10.

Aternating Pairs
Deadlift - Seated Row
Chest - Shoulder
3 Set Abs x 20 reps ~ 120lbs.

Have to turn in cancellation to gym on Thursday. I am really going to miss the Free Motion equipment.

Regards,
Lux :wave: