Saturday, July 30, 2005

Arms Three

Yesterday's arm workout was effective, however, I had to do far more reps than I had expected to.

I'm going to make more of an effort to concentrate on my form. I tend to rush the reps rather than isolating the muscle properly. Consequently I ended up having to do many more sets than I should have done. I also really need to get some adjustable dumbells, a single 35lb weight is almost pointless.

In other news, I'm going to take the exercise bike apart, yet again, and see if there's any way that I can add a washer to preven the drive belt from falling off. If not then I'm just going to have to take the plunge and buy a new one.

Wednesday, July 27, 2005

Cardio... oops

Yes, today is a weights day and instead I did cardio. What is worse is that all I did was a quick sprint mow of the lawn, because it was just starting to rain. Consequently I only did one hour of cardio, at a fairly low heart rate.

Today was supposed to be a leg workout day, however, I couldn't do the cardio yesterday because I didn't have time. I'm going to do the leg workout tomorrow, which should be a cardio day. It's not ideal but that's just the way it is.

Sunday, July 24, 2005

Whew, A Rest Day

Today I did... NOTHING!

That was the plan and I tried to stick to it. I was tempted to do some situps but my back got a bit burned while I was mowing the lawn yesterday so after about half a situp I decided against doing any more.

I feel rested and ready for next week's pain. The exercise bike is totally dead, I'm going to look into the options for a replacement.

Saturday, July 23, 2005

Cardio is a go

I just got the exercise bike working again. It wasn't dead after all. It makes a really annoying clicking noise when you pedal now but it has a couple more weeks of life left in it.

Today is mowing day so that should be fun in the 101 F heat.

The triceps are aching a little today but the biceps feel fine. Hopefully I'll figure out a solution to this problem arising from only having one 35lb dumbel. Triceps wise I was talking to someone at work and he suggested the obvious exercise; do the extensions one arm at a time. I'm going to try it and hope that I don't whack myself in the head with the weights.

Friday, July 22, 2005

Second Arm Workout

I completed the second arm workout this morning. I REALLY need to get some powerblocks. I'm still using just the single 35lb dumbell and it's far too light for over head triceps extensions and will soon be too light for concentration curls.

I did supersets, as last week, of the following reps:

Curls: 12, 10, 10, 10, 16
Extensions: 20, 24, 26, 28, 30

I'm not sure if I got a very good workout, we'll have to wait and see if my arms ache tomorrow.

Thursday, July 21, 2005

Leg Workout Results

Jean Claude Van Dame had a good plan. After climbing 6 flights of stairs 6 times yesterday my legs are killing me. It feels great to know that you're making progress.

Cardio today will be mowing the lawn, it takes me 2 hours and the mower isn't a self-drive so IT COUNTS!!! :-)

Wednesday, July 20, 2005

Leg Workout One

I just did my leg workout. It was a little different from the trantional BFL style as I really don't have a convenient squat exercise. What I'm doing is the Jean Claude Van Dame leg training method, i.e. climbing stairs. I'll be climbing the 6 flights of stairs at work 5 times today, which should really stress my legs. I've done it before, a few months ago, so I know how intense it can be when you climb 3 steps at a time.

Tuesday, July 19, 2005

Cardio... Busted the Bike

I did my best, despite circumstances conspiring against me... excuses excuses :-)

I'm going to print out the BFL worksheets today so I should be more focused tomorrow. The cardio session today was not too bad, except for the fact that I damaged the exercise bike and will need to disassemble it tonight to see if it is terminal. Intensity wise I divided it up into one minute intervals at various settings on the bike's tension dial; 3, 3, 4, 5, 3, 4, 5, 2, 3, 4, 2, 3, 4.... Ka-Pow Busted the bike, after only 13 minutes. I mowed the lawn last night though so I don't feel too bad about cheating today.

Monday, July 18, 2005

Back and Chest First Workout

I realise that I really need to create a proper BFL exercise journal. My Workout today was okay, but really not as focused as I would have liked, who am I foling, it was awful. I need to label the weights on my bench so I can see how much I'm lifting without having to count the holes on the weight block.

I did a weigh in finally last night. The baseline is 150 lbs and 16 percent bodyfat so it should be interesting to see how that changes over the next year.

I would list my reps and weights but frankly I have no idea what I lifted. I need to label the weights and do this properly!

Sunday, July 17, 2005

Cardio Saturday

Okay, I'll come clean, I didn't go for the two hour road bike ride as I had planned. Instead, I went for a ten minute interval training ride on the stationary exercise bike. Next weekend, next weekend...

Friday, July 15, 2005

First Arm Workout

I finished my first arm workout and here's the stats:

Weight 35lbs, I need to get a set of power blocks

Concentration curls and overhead triceps extensions supersets reps alternate between the two exercises.

Curls reps

Extension reps

I reached a BFL style intensity of 10 on the last set, however, I would have preferred to keep the rep numbers more static and change the weight. The intensity may have been a little higher than the ideal in the early reps.

All in all I feel like I had a good workout although I feel like my triceps weren't worked as hard as they could have been. I'll concentrate on them more next time.

Thursday, July 14, 2005

It's started

Last night I did a sprint to mow the lawn before it got dark. I mowed most of the front lawn in pitch black, although I managed to do a very neat job even if I do say so myself. Mowing the lawn counts as cardio doesn't it...

I'm going to do a couple of level 10 3 minute sprints on the stationary bike tonight and I'm going to work at least one in per night. Tomorrow I'm doing my first weight training day, BFL style, it'll be supersets for biceps and triceps. My 3 weight training days will be Monday Wednesday and Friday. Monday will be chest and back, Wednesday will be legs and abs, Friday will be arms. Tuesday, Thursday, and Saturday will be cardio. On Saturday I'll get up early and go for a long road bike ride.

Mowing the lawn doesn't count...

Wednesday, July 13, 2005

First Post FP FP FP

No exercise yet, however, I have set up this blog to keep myself honest. I've already set my goals and their ETC dates:

1) 100 pushups at 1 per second cadence by December 13th 2005

2) Resting pulse rate of 50 bpm by July 13th 2006

I'm following a Body for Life fitness routine plan as that worked very well in the past and makes a lot of sense to me.