Gym workout - September 4th, 2008

My abs aren't nearly as sore as they were last Thursday, so today's workout included them.

I started off, as usual, with 5 minutes on a bike then 15 reps each:

military press (40kg / 90lb)
seated butterfly (40kg / 90lb)
biaxial chest press (45kg / 100lb)
lat pull down (45kg / 100lb)
upper back (45kg / 100lb)
upper back (45kg / 100lb)
abdominal (70kg / 150lb)

20 crunches

torso rotation (40kg / 90lb)

military press (40kg / 90lb)
lower back (70kg / 150lb)
seated butterfly (40kg / 90lb)
biaxial chest press (45kg / 100lb)
lat pull down (45kg / 100lb)
upper back (45kg / 100lb)
upper back (45kg / 100lb)
abdominal (70kg / 150lb)

10 crunches

torso rotation (40kg / 90lb)


And today's music is Guns 'N Roses' Chinese Democracy

And no it's not going to change
I know it's gone, still I'm used
And that's nice to hang on someone
A change that's bittersweet

That's called the blues

Gym workout - September 2nd, 2008

My abs have, it seems, recovered so today I decided to concentrate more on them and my arms/sholders. I figure that I'm running enough that I shouldn't have to worry as much about doing cardio and leg exercises at the gym (not that I do a lot of leg stuff anyway). So, today's workout was (all this, x2):

5 minutes on the bike

a set of 15 followed immediately by a set of 10:
military press (40kg / 90lb)
lower back (70kg / 150lb)
seated butterfly (40kg / 90lb)
biaxial chest press (45kg / 100lb)
lat pull down (45kg / 100lb)
upper back (45kg / 100lb)
upper back (45kg / 100lb)
abdominal (70kg / 150lb)

20 crunches

15 reps, each side, on the Cybex torso rotation (40kg / 90lb)

Today's music was Eminem, The Eminem Show

WHITE AMERICA
I could be one of ur kids
WHITE AMERICA
Little erik looks just like this
WHITE AMERICA
Erica loves my shit
I got to TRL
Look how many hugs i get

Gym workout - August 26th, 2008

Wow, 2 weeks since my last gym visit. I'm still convinced that the break I took was a good thing. Perhaps taking a week or so off every couple of months should be part of my routine.

Less cardio than previously, and I'm still doing 2 sets of 15 rather than 3 of 10.

5 minutes on the bike

military press (30kg / 60lb)
lower back (70kg / 150lb)
leg extension (45kg / 100lb)
seated butterfly (30kg / 60lb)
leg curl (70kg / 150lb)
biaxial chest press (45kg / 100lb)
lat pull down (45kg / 100lb)
leg press (180kg / 400lb)
upper back (45kg / 100lb)
upper back (45kg / 100lb)
abdominal (70kg / 150lb)

2 sets of 10 crunches

15 reps, each side, on the Cybex torso rotation (40kg / 90lb)

Then the weights, crunches and torso rotation again.

Today's music, because I'm going to see them in October, Gogol Bordello's Super Taranta!

On burning bridges
Yeah o yeah you seen me fall
In love with witches
And you know my brain is held
Inside by stitches
Yet you know
I did survive
All of your lovely sieges

Gym workout - August 12th, 2008

I'm still doing the sets of 15, rather than 10, as I mentioned earlier. Good workout this morning but I'm wondering if twice a week is often enough at the gym. Oh well, once fall and winter sets in there will be pretty much no more tennis and golf, so I'll be at the climbing gym more often. Speaking of which, I took my 7 year old nephew (son of my aforementioned brother) to try out climbing (in the gym) yesterday and damn if that kid didn't love it! And what a little climber he is. Certainly climbed way higher than I did on my first visit. And he wants to go again, and again and again.

Today's workout:

military press (30kg / 60lb)
lower back (70kg / 150lb)
leg extension (45kg / 100lb)
seated butterfly (20kg / 40lb)
leg curl (70kg / 150lb)
biaxial chest press (45kg / 100lb)
lat pull down (45kg / 100lb)
leg press (180kg / 400lb)
upper back (45kg / 100lb)
upper back (45kg / 100lb)
abdominal (70kg / 150lb)


Today's music was William Shatner's Has Been

"Sing along with the common people,
sing along and it might just get you through,
laugh along with the common people,
laugh along even though they're laughing at you,
and the stupid things that you do.
Because you think that poor is cool."

Gym workout - August 7th, 2008

Gut Buster II.

Well, I hope, anyway. Still working on devising a routine that will really work my abs. Although reading this makes me think that I should revamp my workouts entirely.

Today's workout:

15 reps, each side, on the Cybex torso rotation (40kg / 90lb)
15 crunches
15 reps on the Keiser abdominal (70kg / 150lb)
15 reps on the Keiser seated butterfly (30kg / 60lb)
5 minutes cardio

Repeated 3 times

Today's music was M.I.A.'s Kala.

"All I wanna do is (BANG BANG BANG BANG!)
And (KKKAAAA CHING!)
And take your money"

Gym workout - August 5th, 2008

Bit of a change in today's work out. Rather than do 3 sets with 10 reps each time, I did 2 sets with 15 reps each time. Makes for a slightly shorter workout, but with pretty much the same results.

5 minutes on the bike, Keiser circuit, 15 crunches
5 minutes on the treadmill, etc., etc.

• military press (30kg / 60lb)
• lower back (70kg / 150lb)
• leg extension (45kg / 100lb)
• seated butterfly (20kg / 40lb)
• leg curl (70kg / 150lb)
• biaxial chest press (45kg / 100lb)
• lat pull down (45kg / 100lb)
• leg press (180kg / 400lb)
• upper back (45kg / 100lb)
• upper back (45kg / 100lb)
• abdominal (70kg / 150lb)

And a side-note to Sundays run - when we got back and I took my shoes off, I noticed that one of my socks was soaked in blood (well, a small part of it was). After a shower I saw that the problem was a too-long toe nail. No runners toe for me, yet!

Gym workout - July 31st, 2008

A new workout! Hereafter to be known as the "Gut Buster."

While I've been happy with my progress at the gym, the one area I really want to work on is my stomach, so with the introduction of a new (to me) machine - the Torso Rotation - I set up this workout:

5 minutes cardio
10 reps on the Keiser abdominal (70kg / 150lb)
10 reps on the Keiser lower back (70kg / 150lb)
10 crunches
10 reps, each side, on the Cybex torso rotation (40kg / 90lb)

All this, times 3.

One other interesting thing I noticed today. Usually when I'm doing my cardio, if I'm on a bike it'll be a recumbent one. But today I use a regular one and it was a very different feeling. Must remember to incorporate both bike types in my routine.

Gym workout - July 29th, 2008

Another full workout this morning.

5 minutes on the treadmill, Keiser circuit, 10 crunches
5 minutes rowing, etc., etc.
5 minutes on a bike, etc., etc.

• military press (30kg / 60lb)
• lower back (70kg / 150lb)
• leg extension (45kg / 100lb)
• seated butterfly (20kg / 40lb)
• leg curl (70kg / 150lb)
• biaxial chest press (45kg / 100lb)
• lat pull down (45kg / 100lb)
• leg press (180kg / 400lb)
• upper back (45kg / 100lb)
• upper back (45kg / 100lb)
• abdominal (70kg / 150lb)

On the treadmill this time I set it for 6 miles an hour and ran for the full 5 minutes. At that pace, I should be able to achieve one of my goals. That is, once I can run for an hour non-stop.

Gym workout - July 24th, 2008

Great workout this morning - and we were up and out of the house early enough (as we're about to leave, my girlfriend says "Let's toss the kitten's toy into the living room so he won't see us walk out the door...") that I had time for a full workout:

5 minutes on the bike, the Keiser circuit (see below), 10 crunches
5 minutes on the treadmill, etc., etc.
5 minutes rowing, etc., etc.

• military press (30kg / 60lb)
• lower back (70kg / 150lb)
• leg extension (45kg / 100lb)
• seated butterfly (20kg / 40lb)
• leg curl (70kg / 150lb)
• biaxial chest press (45kg / 100lb)
• lat pull down (45kg / 100lb)
• leg press (180kg / 400lb)
• upper back (45kg / 100lb)
• upper back (45kg / 100lb)
• abdominal (70kg / 150lb)

Gym workout - July 22nd, 2008

We got a late start this morning (no doubt to due to someones unbearable cuteness keeping us up last night) so it was another short workout:

5 minutes on a rowing machine
a Keiser circuit (10 reps for each station):

• military press (30kg / 60lb)
• lower back (70kg / 150lb)
• leg extension (45kg / 100lb)
• seated butterfly (20kg / 40lb)
• leg curl (70kg / 150lb)
• biaxial chest press (45kg / 100lb)
• lat pull down (45kg / 100lb)
• leg press (180kg / 400lb)
• upper back (45kg / 100lb)
• upper back (45kg / 100lb)
• abdominal (70kg / 150lb)

10 crunches
Then I did that whole thing again, but this time it was 5 minutes on a recumbent bike rather than rowing.

Gym workout - July 17th, 2008

This morning was a shorter than usual workout because of a special after-work adventure today. More on that later.

The gym we go to, the Y downtown, has a circuit of Keiser equipment which I really like. They use air-resistance with simple buttons to add or remove "weight". So, my routine at the gym is 5 minutes of cardio (bike, rowing machine, treadmill, etc), a circuit of the Keisers and then 10 crunches. All this is repeated, usually, 3 times making a workout that lasts anywhere from 45-60 minutes. But, as I mentioned, today was an abbreviated workout.

So, today was:

5 minutes on a recumbent bike
a Keiser circuit (10 reps for each station):

• military press (30kg / 60lb)
• lower back (70kg / 150lb)
• leg extension (45kg / 100lb)
• seated butterfly (20kg / 40lb)
• leg curl (70kg / 150lb)
• biaxial chest press (45kg / 100lb)
• lat pull down (45kg / 100lb)
• leg press (180kg / 400lb)
• upper back (45kg / 100lb)
• upper back (45kg / 100lb)
• abdominal (70kg / 150lb)

10 crunches

Then I did that whole thing again, but this time it was 5 minutes on a rowing machine rather than a bike.