26 December 2013

Gym: 26 December

A lackluster workout. Some aerobics, on three machines, perhaps totaling less than 10 minutes. The a few weights and squats--and I mean a few.

Hopefully all those Christmas dinners will work their way through me so I can have more energy for working out!

17 December 2013

12 December 2013

Gym: 12 December

Personal training--last session with my trainer, who's moving away. I told him he was a douchehat. Probably going to be light on the workouts in the new year.

09 October 2013

Gym: 9 October

Spin class, 45 minutes. Kicked my ass so hard. It has been a while--I need to go more regularly.

12 September 2013

Gym: 12 September

Personal training: Two rounds of a crossfit warm-up. 1 minute each, no rest, of wall balls, dump lifts of barbell, box jumps, presses with barbell, and row machine. Each rep (or calorie, for rowing) counted as 1 point. The first round, I got 92 points from tons of wall balls and presses--second round was 79 points. Third round didn't happen, because I begged off and asked to learn some good stretches instead.

10 September 2013

Gym: 10 September

14 minutes running on treadmill, 11 minutes on stationary bike, and a bunch of minutes with the TRX straps doing 3 rounds: 1 set 10 reps pull-up row things and 1 set 10 reps push-up row things. Then I tried to do a few other things, but my arms were like "Boo!", so I rolled out.

28 August 2013

Activity: 14 to 28 August

A shit-ton of traveling, walking, swimming, and lounging around in Barcelona.

25 July 2013

Gym: 25 July

PT

~50 meter squat/ball throws, ~100 meter run, ~50 meter squat/ball throws, 10 push ups, 10 sit ups, 10 kettlebell swings. Repeated 3 times. 

22 July 2013

Activity: July 20

Had a visit with my nephew:

Walking around the zoo, 2.5 hours. Pool, 45 minutes. 

19 July 2013

Gym: 19 July

PT

7 sets 7 reps each of barbell squat-thrust things with 65 pounds followed by modified pull-ups, which we switched to rows after round 4.

Then, 2 sets each of these deadlifts where you balance on one leg with a kettlebell in one hand and you lean forward with your other leg going straight back behind you (6 reps each side), followed by that thing where you sit on a mat with both your upper body and legs raised while you twist right and left with a ball, tapping the floor on each side of you (10 reps--1 rep is tapping ball on each side). 
 
I'm sweaty like all get-out. 

17 July 2013

13 July 2013

Gym: 13 July

25 minutes of that machine that's like between a stairmaster and a treadmill at a hotel gym in Raleigh. 

27 June 2013

Gym: 27 June

Personal training. 4 circuits of 200 meter run; 10 squats with 135 pounds on barbell on first rep, I think 125 on following 3 reps; 10 pushups. That was followed by kettlebell swings and some other kettlebell thing where you start in a squat and end up with the kettlebell pulled up under your chin. It started with one rep each, then gradually increasing until I was doing six reps each per set.

05 June 2013

Gym: 5 June

Spin class, 45 minutes.

I was damn sore from yesterday, and I'm not used to spinning so much anymore. I kind of followed along for the first part, but then I was tired and sweaty. I pushed myself and kept going for some sections, but definitely not along with the rest of the class.

I have a long way to go to get back to where I was, but at least I'm finally taking those first steps.

04 June 2013

Gym: 4 June

I went to a kickboxing class with a coworker. I only lasted for the first 20 minutes or so, but then I spent the rest of the class (25 minutes) on the stationary bike.

I'm wiped!

23 May 2013

Gym: 23 May

5 minutes on treadmill to warm up before personal training.

Personal training involved a circuit: 15 reps bench presses at 75 pounds, 300 meters on rowing machine. Repeated 5 times.

Then, 1 minute max squats, 1 minute max crunches with the Bosu ball, and 1 minute max pushups. Squats was in the high 30 range--crunches and pushups were in the whimpering/complaining range.

12 May 2013

Activity: 12 May

About 3 hours gardening, some weeding, mostly bending an sowing seeds. 

10 May 2013

09 May 2013

Gym: 9 May

5 minutes on treadmill, then personal training:

3 rounds of 4 reps of modified rope climbs (start laying on the ground, pulling myself up to standing without using legs to help, then lowering myself back down again was one rep) and 10 low box jumps. Then 2 rounds of 10 squat thrusts, 10 squat lifts with kettlebells, and 300 meters rowing with lots of sweating and heavy panting.

05 May 2013

Activity: 5 May

Weeding, 3 hours. Lots of squatting, bending over, etc. Thighs are killing me. 

04 May 2013

Activity: 4 May

Walking around, aimlessly and dehydrated, for about 8 hours at Maryland Sheep & Wool festival. 

03 May 2013

Gym: 3 May

Personal training! We did a fitness test for max reps on a couple of things.

In one minute, I did 13 push-ups. Some were horrible. I thought even 13 good ones would have been horrible.

In 1 minute, I did 6 full sit-ups where I touched my toes. Also horrible, but more than I used to ever do.

Then 1 minute of modified push-ups (with my knees on the floor), hitting 20-something (I forget)--but better than regular push ups.

After that, it was planks: low planks I got for a good 41 seconds. Side plank, left arm was only 16 seconds; side plank, right arm was 26 seconds (which indicates that the core muscles on the left of my body are less strong than on the right side).

Finally, I did some max-weight squats. I started with 65 pounds and worked up slowly to 200. I didn't really hit my max (I could still do two squats with 200 pounds), but we called it a day to get max-reps squats. In 1 minute, I hit 43 squats.

Although all the upper body and core measurements made me feel all failure-ish, I was proud of my max-weight and max-reps squats. I mean, at least I have something going for me!

09 April 2013

Activity: New York City

For four days (4 April through 7 April), I walked everywhere in Manhattan.

Well, between Avenue A and 10th Avenue (east to west) and 2nd Street and 46th Street (south to north).

I ate like whoa and managed to lose a bit of weight--perhaps through dehydration, but I'm not complaining.

02 April 2013

Gym: 2 April

6 minutes 15 seconds on treadmill. 10 minutes stationary bike.

100 feet on Jacobs ladder (1 minute 33 seconds)

3 sets 12 reps with 100 pounds lat pulldowns

29 March 2013

Gym: 29 March

4 minutes on the treadmill before personal training.

Personal training involved 5 sets of 100 feet on the Jacob's Ladder (first set took just 1 minute--the last took about 1 minute 20 seconds). Then I tried to learn how to dead lift but failed pretty well. I think we decided my hip flexor is weak, so I'll be doing more squats and running on my own time.

I finished up my session with a few minutes of stretching.

25 March 2013

Gym: 25 March

7.5 minutes jogging, average 5 miles per hour and 4% incline

2 sets 12 reps at 50 pounds of dual pulley pulldown (like lat pulldowns, but the 50 pound weight is pulled from both hands).

1 minute Jacob's ladder.

2 sets 10 reps back crunches.

1 set 12 crunches. 15 seconds of those up-and-down scissor kicks while upper body is propped up by core muscles. Then another set of 12 crunches, followed by 15 seconds side plank on each side.

22 March 2013

Excuses: 22 March

Spring allergies made me feel horrid all week--I called out from personal training. I had problems focusing on forming full sentences and walking straight, let alone doing any strenuous activity.

22 February 2013

Gym: 22 February

6 minute warm-up running--0.53 miles. Heart pumping. 1 minute 103 feet on Jacob's ladder. Then a little rest before personal training.

Personal training was 3 sets of this circuit: 5 reps of "man makers" (1 rep is a pushup on 15 pound dumbbells, row with the dumbbell on each side, jump up with the dumbbells and overhead press); followed by 10 kettle bell swings; 15 sit ups (or crunches for the second and third sets); and 20 calories on the rowing machine, which averaged around 1 minute 20 seconds.

08 February 2013

Gym: 8 February

Was late to personal training again! But only a few minutes this time.

A circuit of 20 squats holding 15 pound weights in each hand, 20 wall throws with 10 pound ball, 20 box jumps. On the second round, I did wall throws with a 16 pound ball.

Then, 10 presses with 20 pound weights in each hand, 10 push ups, 10 rows per hand with 30 pounds. Repeated again. And that was all!

06 February 2013

Gym: 5 February

Stationary bike for 30 minutes. The Jacob's Ladder for 1 minute (95 feet), 1 set 15 reps lat pulldowns at 105 pounds, 1 set 10 reps pectoral flies at 90 pounds, 1 set 12 reps shoulder presses with 50 pounds on each arm, followed by 1 minute (99 feet) on the Jacob's Ladder.

I would have done more, but I had been at the gym for almost an hour an all the machines I wanted to use/reuse kept having people hanging off them. I should make a list of body-weight exercises I like to do for situations like that.

31 January 2013

Gym: 31 January

So late to personal training--only 10 minutes. But I got in 2 circuits: 1 minute row machine, 8 burpees, 8 push ups, 8 squat-thrusts per circuit.

Then some weight training by myself: 1 set 10 reps of chest flies at 90 pounds, 1 set only 9 reps chest press at 70 pounds, and 2 sets 10 reps lat pulldowns at 100 pounds.

Gym: 30 January

45 minutes on stationary bike.

25 January 2013

Gym: 25 January

For personal training today, I did lots of lunges with weights. The first set was lunges for about 10 meters with an 18 pound kettle bell held straight up with my right arm, and 10 meters back with the kettle bell in my left hand.

Then 15 squats with a barbell that had 10-pound weights on each end. Not too difficult--a total of 65 pounds, but easier to balance than the sandbag I had used in a previous session.

Then I lunged the set again, but with a lighter weight (I'm not sure what it was). On the way back, with the weight in my left hand, my arm stopped wanting to be held straight up--so my personal trainer grabbed it, said finish then next few lunges, and promptly made me do another set back and forth (without weights), followed by another set of squats with the barbell.

Then, we did some light upper body stuff: rows and push ups using TRX straps. It makes it easier, because you can angle your body to adjust the weight your arms are actually lifting/pulling--but you still work the core to keep your body straight.

I did a set of one-arm rows (right arm first, then left arm), 10 reps each. Then 10 push ups, followed by 10 rows using both arms and another 10 push ups.

After that, I actually stretched! Only for a minute or two, but a lot more than I have in a long time.

18 January 2013

Gym: 18 January

6 minutes on stationary bike to warm up, then personal training: a 30-minute circuit of doom. 1 set 19 reps each of squats holding a kettle bell (25 pounds? I didn't actually check), 19 reps shoulder press with weight (20 pounds + bar? I didn't check), then 19 burpees of death. Another set at 15 reps each. And a third at 9 reps.

Death.

16 January 2013

Gym: 16 January

30 minutes on stationary bike. I was going to do a circuit, including the Jacobs Ladder. I did 50 feet on the Jacobs Ladder and started on lat pulldowns--then I wussed out and just finished my 3 sets of 15 reps of lat pulldowns at 85 pounds and called it a day.

11 January 2013

Gym: 11 January

Personal training. A little late, no warm-up. That was okay, it turns out--I feel like dying.

A circuit with 2 rounds: 1 set 10 reps forward lunges with 60 pound sand bag on my shoulders (1 rep is two lunges, one with each leg), 1 set 12 reps dips off a bench, 1 set 12 reps push-ups off a barbell about 2 feet off the ground, 1 set 12 reps sand bag lifts (in squat position, upper body angled about 30 degrees, lifting sand bag toward chest, 1 set 12 reps wall throws with 10 pound ball (squat with ball at chest, explode up, throwing ball at target around 9 feet up, catch ball and carry momentum into a squat), followed by 1 set 12 reps forward squats (sand bag held on arms [elbows up!], keeping abs tight while squatting, making sure sand bag doesn't pull upper body forward). Repeat all of the above. And repeat again, but with tons of breathing, sweat-wiping, and water breaks.

Then, the real torture happened--3 200-meter runs. 27.51 seconds, 28.6 seconds, and 29 seconds. Only a minute and a half of sustained activity, with much longer in between to rest. But damn. I'm exhausted.

10 January 2013

Gyme: 10 January

21 minutes on stationary bike

3 sets 15 reps lat pulldown 85 pounds only (starting light for max reps and extra sets)

04 January 2013

Gym: 4 January

A few minutes late to personal training today, so only 25 minutes of activity: squat-thrusts with a barbell (heavy on its own, no added weight; 15 reps first set with lighter barbell, 10 reps each second and third sets with heavier barbell), followed by low box jumps (15 reps per set).

Then, 3 sets of row machine to 200 meters (about 1 minute) followed by 5 push ups on a weight bench--easier than the floor, harder than push ups on the floor using my knees.

I was sweating a lot, and I can feel the workout, but not as bad as other days. So I spent an hour and a half lifting and sorting heavy boxes this afternoon. Damn good workout!