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Tims Progress
Little history started workouts 3 times a week on March 14th, 2005. To date loosing inches and 35 lbs. Muscle gain is occurring and utilize Bo-flex for resisted weights. Cardio also performed 3 days a week and just started 'Cool Running program on Monday.
Todays workout Row 5 min Tim 60# Yes Leg Curl Tim 80#-12 Leg Extension Tim 120#-12 Bench Press Tim 210#-12x2 Squat Tim 210#-12x2 Barbell Curls Tim 120#-12 Lying Bicep Curls Tim 110#-12 Lying Shoulder Pullover Tim 110#-12 Low Back Extension Tim 120#-12 Crunch feet elevated Tim 116for 12sec Crunch – Elbow/knee Tim 70 for12sec Trunk Rotation Tim 50#-12RL Shoulder press inclined Tim 120#-12 Seated Ab Crunch inclined Tim 120#-29ea x2sets Chest Fly inclined Tim 80#-12 French Press Tim 60#-12 Wide Pulldowns Tim 130#-12 Reversed Wide Pulldown Tim 130#-12 Standing rev grip wide Pulldown Tim 130#-12 Row 5 min Tim 90# Yes Today two - one mile walk accomplished |
Good Workout!!!
nice Gym Log Tim!, And Good For You!! :)
You Are Doing Great, And You Are A Winner THAT WILL SUCCEED! BRENDA |
Saturday
Performed 3rd day of Cool runnings run/jog program
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Sunday
After a great weekend which kept us motivated hiking trails etc and returning Sunday we through in one mile walk after dinner :)
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Monday 6/13
Todays workout
Row 5 min Tim 60# Yes Leg Curl Tim 80#-12 Leg Extension Tim 120#-12 Bench Press Tim 210#-12x2 Squat Tim 210#-12x2 Barbell Curls Tim 120#-12 Lying Bicep Curls Tim 110#-12 Lying Shoulder Pullover Tim 110#-12 Low Back Extension Tim 130#-12 increased weight Crunch feet elevated Tim 140 for 12sec increased amount Crunch – Elbow/knee Tim 77for12sec increased amount Trunk Rotation Tim 50#-12RL Shoulder press inclined Tim 120#-12 Seated Ab Crunch inclined Tim 120#-30ea x2sets increased amount Chest Fly inclined Tim 80#-12 French Press Tim 60#-12 Wide Pulldowns Tim 140#-12 increased weight Reversed Wide Pulldown increased weight Tim 140#-12 Standing rev grip wide Pulldown increased weight Tim 140#-12 Row 5 min Tim 90# Yes Today added a 2.7 mile walk |
Tuesday
Cool Running week two # 1 completed and in addition to that includes the ab work out. For the abs this is what occurred today.
Ab Crunch - unresisted feet elevated - 154 each for 12 second hold each Ab Crunch - unresisted feet elevated - elbow to knee - 84 each for 12 second hold each. Ab Crunch seated inclined bench resisted - 120 lbs x 30 x 2 sets, 120 lbs x5 Plus through in inclined bench press resisted 1 set of 12, chest fly inclined resisted 1 set of 12 added another mile run with son at night |
Wednesday 6/15
Todays workout
Row 5 min Tim 60# Yes Leg Curl Tim 90#-12 increased weight Leg Extension Tim 120#-12 Bench Press Tim 210#-12x2 Squat Tim 210#-12x2 Barbell Curls Tim 120#-12 Lying Bicep Curls Tim 110#-12 Lying Shoulder Pullover Tim 110#-12 Low Back Extension Tim 130#-12 Crunch feet elevated Tim 161 for 12sec increased amount Crunch – Elbow/knee Tim 91for12sec increased amount Trunk Rotation Tim 50#-12RL Shoulder press inclined Tim 120#-12 Seated Ab Crunch inclined Tim 120#-30ea x2sets, 120#-6ea increased amount Chest Fly inclined Tim 80#-12 French Press Tim 60#-12 Wide Pulldowns Tim 140#-12 Reversed Wide Pulldown Tim 140#-12 Standing rev grip wide Pulldown Tim 140#-12 Row 5 min Tim 90# Yes Accomplished a 2.0 mile walk in the heat of the day on 10% grades on both ends - felt good and yep you could feel the burn on that one |
Thursday 6/16
Cool Running week two session # 2 completed with another minute shaved off - so its time to extend the course beyonfthe 2.7 miles. Now the ab work out today.
Thought it was time to shock the body - don't want it to expect anything - so cut ab workout in half today. Gotta keep it guessing. Ab Crunch - unresisted feet elevated - 84 each for 12 second hold each Ab Crunch - unresisted feet elevated - elbow to knee - 42 each for 12 second hold each. Ab Crunch seated inclined bench resisted - 120 lbs x 33 Plus through in inclined bench press resisted 1 set of 12, chest fly inclined resisted 1 set of 12 |
Friday 6/17
Todays workout
Row 5 min Tim 60# Yes Leg Curl Tim 90#-12 Leg Extension Tim 120#-12 Bench Press Tim 210#-12x2 Squat Tim 210#-12x2 Barbell Curls Tim 120#-12 Lying Bicep Curls Tim 110#-12 Lying Shoulder Pullover Tim 110#-12 Low Back Extension Tim 130#-12 Crunch feet elevated Tim 182 for 12sec increased amount Crunch – Elbow/knee Tim 98 for 12sec increased amount Trunk Rotation Tim 50#-12RL Shoulder press inclined Tim 120#-12 Seated Ab Crunch inclined Tim 120#-30ea x2sets, 120#-10 ea increased amount Chest Fly inclined Tim 80#-12 French Press Tim 60#-12 Wide Pulldowns Tim 150#-12 increased amount Reversed Wide Pulldown Tim 150#-12 increased amount Standing rev grip wide Pulldown Tim 150#-12 increased amount Row 5 min Tim 100# Yes increased amount Completed 1 mile walk so far = report later |
6/18/05
Performed 3rd day / second week of Cool runnings run/jog program. Cut another minute and half off time so next week we extend cousr for sure. :) :) :)
Added a mile and half walk with DW this evening :) :) :) |
Sunday was an off day - loved that!!!! :) :) :)
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6/20 Monday
Todays workout
Row 5 min Tim 60# Yes Leg Curl Tim 90#-12 Leg Extension Tim 120#-12 Bench Press Tim 210#-12x2 Squat Tim 210#-12x2 Barbell Curls Tim 120#-12 Lying Bicep Curls Tim 110#-12 Lying Shoulder Pullover Tim 110#-12 Low Back Extension Tim 130#-12 Crunch feet elevated Tim 196 for 12sec increased amount Crunch – Elbow/knee Tim 105 for 12sec increased amount Trunk Rotation Tim 50#-12RL Shoulder press inclined Tim 120#-12 Seated Ab Crunch inclined Tim 120#-30ea x2sets, 120#-15 ea increased amount Chest Fly inclined Tim 80#-12 French Press Tim 60#-12 Wide Pulldowns Tim 150#-12 Reversed Wide Pulldown Tim 150#-12 Standing rev grip wide Pulldown Tim 150#-12 Row 5 min Tim 100# Yes Completed 1 mile walk |
6/21
Completed extended cardio - cool running week 3 # 1with three sets insteads of two. Course is now 2.8 miles and completed in 36.54 including a 5 minute cool down.
Time for ab work - be back :) |
:thup: GOOD JOB ON THE COOL RUNNING TIM!! AND I KNOW THAT YOU WILL GET THOSE ABS
 YOU ARE DOING GREAT!! BRENDA |
Abs for Tuesday ----
With the news of DW and DS wanting to start cool runnings program tonight - meaning I get to do it again but at a slower pace and meaning I will do over 5 miles of run today :thup: :thup: :thup: I change my abs today to resisted only Resisted incline ab crunch - 120 lbs x 30 each x 2 sets 120 lbs x 20 each So today 80 crunches Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at increased weight of 90 lbs |
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