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.

3k Run - July 30th, 2008

Another solo run this morning, but I'm getting better at those, I think. Total time was 25 minutes, 20 seconds.

2 minute walk; 4 minute run
2 minute walk, 2 minute run
2 minute walk, 2 minute run
2 minute walk, 2 minute run
2 minute walk, 1 minute run
4 minute walk

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.

3k Run - July 27th, 2008

Yes, today is the sheduled 7-9k run but my girlfriend (and is it ever getting tiresome refering to her that way - must come up with a better plan) fears she's developing shin spinlts again so we took it easy this time. If her pain continues, I'll be on my own for the Wednesday & Friday morning runs.

Tennis - July 26th, 2008

Tennis again with our friends, but for over 90 minutes this time.

In the singles, my friend and I played a real game - a series of real games, that is - and it was a lot of fun. He ended up beating me, 6 games to 5, but I really enjoyed it. I look forward to the rematch!

3k Run - July 25th, 2008

So it begins.

Our first timed and tracked run. Over all, 29 minutes, 38 seconds.

4 minute walk, 2 minute run
4 minute walk, 2 minute run
4 minute walk, 2 minute run
4 minute walk, 1 minute run
6 minute walk

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)