home gym log

[pww]

I finally got the bowflex out from behind the boxes after my move and got on it..

feels good to be moving again... so here goes

10 mins warm up on gazelle
45 mins upper body lifting, lighter weight than before to recondition before I increase...

3 sets 15 lat pull downs ~ 30 lbs
3 sets 15 seated rows ~ 30 lbs
3 sets 15 front shoulder raises ~ 20 lbs (10 per side)
3 sets incline press starting with 15 first set and decrease to fatigue ~ 20 lbs
3 sets incline fly same as above
3 sets 15 tricep extensions at 20 lbs (10 per side)
9 sets 15 incline crunches ~ 20 lbs
3 sets 15 concentration curls ~ 15 lbs
3 sets 15 standing bicep curls ~ 10 lbs per arm
3 sets lateral shoulder raises starting at 15 reps and down to fatigue
3 sets 15 tricep pull downs ~ 30 lbs
3 sets 15 lower back extensions ~ 60 lbs

upper body is always the hardest for me... particularly shoulders... tomorrow I'll do legs and really get pumping...

[pww]

I'm sweaty... sitting having a water after my workout before jumping in the shower..

today's effort:

12 min gazelle warmup

4 sets 20 leg press at 160 lbs
4 sets 15 calf raises at 160 lbs (ow)
3 sets 20 leg extensions at 30 lbs
3 sets 15 leg curls at 30 lbs


weights again are a bit lighter due to inactivity the last couple months but it still feels good... upper body sore today so I know I expended some effort... we'll see what hurts tomorrow

[pww]

well everything's sore... upper body still aching in spots (triceps... ow)... legs definitely sore... thank god for potassium... I can feel my calves twitch and want to go into spasm but so far I've managed to avoid that...

I know better than to lift if they're sore so I just did 30 mins on the gazelle..

the gazelle is an interesting piece of equipment... I find it's harder than a treadmill... I've never come off a treadmill with rubber legs... closest in feeling I can equate is recumbent bike...

[pww]

things are getting less sore in spots so that's encouraging..

today's efforts

10 mins gazelle warmup

3 sets 15 lat pull downs at 30 lbs
3 sets 15 seated rows at 30 lbs
3 sets 12 front shoulder raises at 30 lbs
3 sets 15 concentration curls at 15 lbs
3 sets 15 wrist curls at 15 lbs/side
3 sets 15 wrist extension at 15 lbs/side
3 sets 15-12-8 incline press at 30 lbs
3 sets 15-12-8 incline fly at 30 lbs
3 sets 15 tricep extensions at 15 lbs/side
9 sets 15 incline crunches at 30 lbs
3 sets 20 lower back extensions at 60 lbs
3 sets 15 standing bicep curls at 15 lbs/side
3 sets 8 lateral shoulder raises at 15 lbs/side
3 sets 15 tricep pull downs at 30 lbs

calves and hamstrings are still pretty sore but feel better when I move... hopefully tomorrow they'll be much better..

shower time

[pww]

strange day... managed to get some workout in but the phone kept ringing...

10 mins gazelle warmup

4 sets 20 leg press at 160lbs
4 sets 15 seated calf raises at 160lbs
4 sets 20 leg extensions at 30 lbs

then the phone rang and I didn't do curls on the machine so I lay on the bed and just curled my legs during the entire 15 min conversation... it takes longer but you can still feel it...

stretches lower body 5 mins

boy that glutamine is great... I took 3g before bed last night and when I woke up my legs didn't hurt... I felt confident about working them today because they didn't hurt... took another 3g after workout today... will continue to do the same from now on... thanks Nat... I never spoke to you about it but I did read the threads...

[pww]

had a little more time this afternoon since I have to work tonight so I pushed a bit...


30 mins gazelle

3 sets 15 lat pull downs at 40 lbs
3 sets seated rows at 40 lbs
3 sets 6 front shoulder raises at 20lbs/side
3 sets 15 concentration curls at 20lbs/side
3 sets 15 wrist curls at 20lbs/side
3 sets 15 wrist extensions at 20 lbs/side
3 sets 15/12/10 incline press at 30 lbs
3 sets 15/15/12 incline fly at 30 lbs
3 sets 15 tricep extension at 15 lbs/side
9 sets 15 incline crunches at 30lbs
3 sets 20 lower back extension at 60 lbs
3 sets 15 standing bicep curls at 15 lbs/side
3 sets 10 lateral shoulder raises at 15lbs/side
3 sets 10 tricep pull down at 40 lbs

10 mins stretching
3g l-glutamine

here's hoping my energy stays up...

[pww]

tired tired tired

worked all night and still tired and groggy, won't be doing anything today but trying to make it through another shift... hopefully back at it tomorrow

[pww]

well I didn't do anything friday, wasn't really up all that long

today's totals

40 mins gazelle

4 sets 20 leg press at 160 lbs
4 sets 15 seated calf raises at 160 lbs
3 sets 20 leg extensions at 40 lbs
3 sets 15 leg curls at 40 lbs

10 mins stretching

3 g glutamine

definitely shower time

[pww]

another hard workout... figure taking advantage of having the extra time is a good thing...

40 mins gazelle

3 sets 15 lat pulldowns at 40 lbs
3 sets 15 seated rows at 40 lbs
3 sets 8 front shoulder raises at 40 lbs
3 sets 15 concentration curls at 20 lbs/side
3 sets 15 wrist curls at 20 lbs/side
3 sets 15 wrist extensions at 20 lbs/side
3 sets 15-6-10 incline press at 40 lbs
3 sets 15-12-10 incline fly at 40 lbs
3 sets 15 tricep extensions at 20 lbs/side
9 sets 15 incline crunches at 40 lbs
3 sets 20 low back extensions at 60 lbs
3 sets 15 standing bicep curls at 20 lbs/side
3 sets 15 lateral shoulder raises at 10 lbs/side
3 sets 15-15-12 tricpe pulldowns at 40 lbs

3 g l-glutamine

I can really feel my shoulders... I hope they strengthen up soon

[pww]

no time no time no time...

for lifting anyway...

gazelle 50 mins
stretching 5 mins

not too bad I suppose... all I could fit in and was almost late anyway...

[pww]

still on the run... managed to lift today though

20 mins gazelle

4 sets 20 leg press at 160 lbs
4 sets 15 seated calf raise at 160 lbs
4 sets 20 leg extensions at 40 lbs
4 sets 15 leg curls at 40 lbs

10 mins stretching

3g glutamine

off to work now...

[pww]

took a rest day today...

feel good but ready to get back at it tomorrow...

[pww]

ran out of time again today so did an abbreviated effort

10 mins gazelle

usual upper body lifting but one set less on each one due to time contstraints

3g glutamine

[pww]

again no time... everytime I tried to do something the phone rang...

I did however manage to do 45 mins on the gazelle

and even though I sweat like mad I didn't feel worn out when I was done...

[pww]

good workout today... really sweat


45 mins gazelle

usual lower body workout full reps and sets

10 mins stretching...

3g glutamine

[pww]

sunday

30 mins gazelle, ran out of time...

monday

10 mins gazelle

usual upper body workout with a few more reps and the odd weight increase

20 mins gazelle

5g glutamine

[pww]

one of these days I'm going to start earlier... yeesh

10 mins gazelle

usual lower body workout with an extra 20 added to leg press and calf raises...

20 mins gazelle with some sprinting

5 mins stretching

5g glutamine

[pww]

had appointments yesterday and took a rest day...

good workout today...


10 mins gazelle

usual upper body workout, able to add a few more reps here and there...

20 mins gazelle

5g glutamine

[pww]

had some extra time today so I took advantage of it

10 mins gazelle

lower body workout with 20lbs added to leg press and calf raises

40 mins gazelle

15 mins stretching

5g glutamine

worked hard and my quads were killing me but they're ok now... hopefully the glutamine will do its thing and I won't be sore tomorrow...

[pww]

blah

missed several days due to tom and work concerns...

10 mins gazelle

upper body workout

5g glutamine

some things seem to have strengthened and other lost some ground after the extended break.. will keep monitoring the differences... going to try to alternate weights and cardio on work days and do both on days off...

[pww]

having a hell of a time getting going these days...



10 mins gazelle

lower body workout

10 mins stretching

10g glutamine

running out the door... I so need to get started earlier...

[pww]

busy days just managed a little cardio

35 mins gazelle

10g glutamine

[pww]

good workout today, lots of time to spend - finally

10 mins gazelle

upper body workout, tweaked some weights and managed to push out a few more reps than I could the last time.

60 mins gazelle

10g glutamine

[pww]

well that was a hell of a sweat

10 mins gazelle

lower body workout with some standing calf raises added

60 mins gazelle

15 mins stretching

10g glutamine

[pww]

a bit weary today, not at the top of my form to be sure

10 mins gazelle

upper body workout with an extra 10 lbs for lat pulldowns, seated rows and tricep pressdowns.

30 mins gazelle

10g glutamine

[pww]

got to it late today, thinking of splitting my workouts up. do cardio in the morning and weights in the evening.

10 mins gazelle

lower body workout

30 mins gazelle

15 mins stretching

10g glutamine

[pww]

first day of split workouts, so far so good, less pressure on me in the mornings

morning:

45 mins gazelle, would have done longer but work called

evening:

10 mins gazelle
upper body work out

10g glutamine

the pump seemed harder this evening was able to push myself a little harder.

[pww]

and the split workout experiment continues

morning:

45 mins gazelle

evening:

10 mins gazelle
lower body workout
15 mins stretching

10g glutamine

[pww]

good workout today, can really feel my shoulders.

morning:

45 mins gazelle

evening:

10 mins gazelle
upper body workout
stretching

10g glutamine

[pww]

had to take a day off yesterday, my sinuses were possessed.

they haven't quite been exorcised yet so I did some weights but no major cardio today.

10 mins gazelle

lower body workout

15 mins stretching

10g glutamine

[pww]

took a couple days due to lack of sleep

10 mins gazelle

upper body workout with stretching between exercises

12g glutamine

[pww]

wednesday

morning:

45 mins gazelle

evening:

10 mins gazelle
lower body workout
15 mins stretching

10g glutamine

[pww]

and thursday, good workout, shoulders are really feeling it.

morning:

45 mins gazelle

evening:

10 mins gazelle

upper body workout with stretching between exercises

12g glutamine

[pww]

good workouts today

morning:

45 mins gazelle

evening:

10 mins gazelle

lower body workout

15 mins stretching

11g glutamine

[pww]

feeling a bit blah today so I just did weights, no cardio. have too many things to do.

10 mins gazelle

upper body workout with stretching between exercises

14g glutamine

[pww]

feeling a bit off today from TOM but still managed to get something in.

10 mins gazelle

lower body workout

15 mins stretching

13g glutamine

[pww]

wow been too long

did upper body workout yesterday and lower tonight, feeling it a bit but it's going well.

[pww]

did good today to make up for yesterday

morning:

30 mins gazelle

evening:

upper body workout

17g glutamine

[pww]

busy and tired, good thing I log it here or I wouldn't have remembered what I did last time.

10 mins gazelle

lower body workout

15 mins stretching

13g glutamine

[60sChild]

Posting to subscribe to this journal...I bought a Weider Crossbow yesterday...looking for ideas.

60s