Being_the_Don
Master Don Juan
- Joined
- Mar 4, 2007
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I'll post my fitness journal for tips and commentary.
Here's what I did Jul 10 2007.
I got up ate breakfast and had two 20 oz cups of water. Then I rode my mountain bike for one hour. Interval work out alternating between fast to moderate speed.
Returned home and had one scrambled egg, one 20 oz cup of water.
Midday snack roasted peanuts.
Gym.
bench press 3-4 reps X 5 sets at 100 pounds (that's a 10 pound weight increase from last time)
horizontal rows (on machine) 10 reps X 5 sets at 150 pounds (that's an increase of 20 pounds from when I last did them last Thursday)
pull ups 4-5 reps X 5 sets
over head press 1 sets using 20 pound bar at 50 pounds. That's an improvement over last week when I felt that pain in my traps. BTW, that's better now.
over head dumbell lifts 8 reps X 2 sets at 40 pounds
side to side leans 10 reps (5 per side) X 5 sets using 40 pound dumb bells.
I was only at the gym for 30 minutes yesterday as opposed to my usual 60 + minutes. So I went from one exercise to the next with only one minute between exercises. (But there was a 5 minute delay at one point due to a phone call.) Actual work out time was about 24-25 minutes. By doing the workouts w/o rest I hope that it worked the muscles harder.
post gym snack was peanuts.
dinner was one large chicken breast (fried), some stuffing and two 20 oz cups of water.
That was it for yesterday.
Here's what I did Jul 10 2007.
I got up ate breakfast and had two 20 oz cups of water. Then I rode my mountain bike for one hour. Interval work out alternating between fast to moderate speed.
Returned home and had one scrambled egg, one 20 oz cup of water.
Midday snack roasted peanuts.
Gym.
bench press 3-4 reps X 5 sets at 100 pounds (that's a 10 pound weight increase from last time)
horizontal rows (on machine) 10 reps X 5 sets at 150 pounds (that's an increase of 20 pounds from when I last did them last Thursday)
pull ups 4-5 reps X 5 sets
over head press 1 sets using 20 pound bar at 50 pounds. That's an improvement over last week when I felt that pain in my traps. BTW, that's better now.
over head dumbell lifts 8 reps X 2 sets at 40 pounds
side to side leans 10 reps (5 per side) X 5 sets using 40 pound dumb bells.
I was only at the gym for 30 minutes yesterday as opposed to my usual 60 + minutes. So I went from one exercise to the next with only one minute between exercises. (But there was a 5 minute delay at one point due to a phone call.) Actual work out time was about 24-25 minutes. By doing the workouts w/o rest I hope that it worked the muscles harder.
post gym snack was peanuts.
dinner was one large chicken breast (fried), some stuffing and two 20 oz cups of water.
That was it for yesterday.