tag:blogger.com,1999:blog-144526862024-03-08T01:02:30.595-08:00Bens WorkoutsThis is where I document my workouts and my progess towards my fitness goals.Ben Dashhttp://www.blogger.com/profile/07590056908916910245noreply@blogger.comBlogger18125tag:blogger.com,1999:blog-14452686.post-1141787967468087172006-03-07T19:09:00.000-08:002006-03-07T19:19:27.486-08:00Conconi TestI finally tested myself using the Conconi test. I actually did the test in February but I've been a bit busy recently and haven't been blogging.I found that my lactate threshold is at approximately 157 beats per minute. So that should be a nice baseline to work with.Last night I got on the exercise bike and pedalled for 42 minutes; I was watching the end of an episode of Nova which I'd recordedBen Dashhttp://www.blogger.com/profile/07590056908916910245noreply@blogger.com1tag:blogger.com,1999:blog-14452686.post-1130609097692586462005-10-29T10:58:00.000-07:002005-10-29T11:04:57.713-07:00Curling TechniqueI was messing around curling a 27lb bucket of cat litter the other day and found that I was getting a better arm workout than when I used my 35lb weights. After being confused for a couple of days when I wasn't able to recreate the effect in subsequent cat litter curling routines I realised what I'd done.Since the cat litter was 8lbs lighter than my normal weights I did the reps very slowly. Ben Dashhttp://www.blogger.com/profile/07590056908916910245noreply@blogger.com2tag:blogger.com,1999:blog-14452686.post-1123903930214342492005-08-12T20:28:00.000-07:002005-08-12T20:32:10.220-07:00I mowed the lawn againWell, I didn't do any exercise, no excuses, I've just been lazy in that regard. I did mow the lawn, but that's really not the point.I think that my goals, or rather my motivations, aren't realistic. The problem is that I'm not really all that unfit. Even with the sedantry lifestyle that I've been living for the past few years I'm probably still in the top 25% or less of the population as Ben Dashhttp://www.blogger.com/profile/07590056908916910245noreply@blogger.com0tag:blogger.com,1999:blog-14452686.post-1123556687025853442005-08-08T20:00:00.000-07:002005-08-08T20:04:47.030-07:00So LazyI mowed the lawn yesterday... that's all I can say... I'm going to have to get this exercise bike fixed and start the plan again. What a disappointment!Focus focus focus.The goals still stand:1) 100 pushups at 1 per second cadence by December 13th 20052) Resting pulse rate of 50 bpm by July 13th 2006No excuses there. I'm going to blame it all on the exercise bike being broken. :-)How do you Ben Dashhttp://www.blogger.com/profile/07590056908916910245noreply@blogger.com0tag:blogger.com,1999:blog-14452686.post-1123135319338866472005-08-03T22:55:00.000-07:002005-08-03T23:01:59.343-07:00Running lateI just finished doing some work, which had to be done before tomorrow morning, and thought I'd make a couple of confessions.I didn't get around to doing my chest and back workout on Monday. The dog had the runs and my morning exercise time was spent cleaning up dog crap. Yes, fun fun fun.I did manage to find time to do the chest and back workout on Tuesday, yesterday, however I completely blew Ben Dashhttp://www.blogger.com/profile/07590056908916910245noreply@blogger.com0tag:blogger.com,1999:blog-14452686.post-1122752727867091362005-07-30T12:36:00.000-07:002005-07-30T15:56:54.753-07:00Arms ThreeYesterday'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 Ben Dashhttp://www.blogger.com/profile/07590056908916910245noreply@blogger.com0tag:blogger.com,1999:blog-14452686.post-1122525097118013242005-07-27T21:28:00.000-07:002005-07-27T21:31:37.123-07:00Cardio... oopsYes, 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 Ben Dashhttp://www.blogger.com/profile/07590056908916910245noreply@blogger.com0tag:blogger.com,1999:blog-14452686.post-1122246521063977202005-07-24T16:06:00.000-07:002005-07-24T16:08:41.073-07:00Whew, A Rest DayToday 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.Ben Dashhttp://www.blogger.com/profile/07590056908916910245noreply@blogger.com0tag:blogger.com,1999:blog-14452686.post-1122131463166839112005-07-23T08:03:00.000-07:002005-07-23T08:11:03.173-07:00Cardio is a goI 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 Ben Dashhttp://www.blogger.com/profile/07590056908916910245noreply@blogger.com0tag:blogger.com,1999:blog-14452686.post-1122050155040402982005-07-22T09:31:00.000-07:002005-07-22T09:35:55.046-07:00Second Arm WorkoutI 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, 16Extensions: 20, 24, 26, 28, 30I'm not sure if I got a very good workout, we'll Ben Dashhttp://www.blogger.com/profile/07590056908916910245noreply@blogger.com0tag:blogger.com,1999:blog-14452686.post-1121962230073256362005-07-21T09:09:00.000-07:002005-07-21T13:22:15.543-07:00Leg Workout ResultsJean 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!!! :-)Ben Dashhttp://www.blogger.com/profile/07590056908916910245noreply@blogger.com0tag:blogger.com,1999:blog-14452686.post-1121876121678047692005-07-20T08:15:00.000-07:002005-07-20T09:15:21.683-07:00Leg Workout OneI 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 Ben Dashhttp://www.blogger.com/profile/07590056908916910245noreply@blogger.com0tag:blogger.com,1999:blog-14452686.post-1121782432684322102005-07-19T07:06:00.000-07:002005-07-19T07:15:00.736-07:00Cardio... Busted the BikeI 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 Ben Dashhttp://www.blogger.com/profile/07590056908916910245noreply@blogger.com0tag:blogger.com,1999:blog-14452686.post-1121703730937747362005-07-18T09:18:00.000-07:002005-07-18T09:23:32.096-07:00Back and Chest First WorkoutI 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 Ben Dashhttp://www.blogger.com/profile/07590056908916910245noreply@blogger.com0tag:blogger.com,1999:blog-14452686.post-1121620550284291502005-07-17T10:03:00.000-07:002005-07-17T10:15:50.293-07:00Cardio SaturdayOkay, 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...Ben Dashhttp://www.blogger.com/profile/07590056908916910245noreply@blogger.com0tag:blogger.com,1999:blog-14452686.post-1121433850844325492005-07-15T06:15:00.000-07:002005-07-15T06:24:10.850-07:00First Arm WorkoutI finished my first arm workout and here's the stats:Weight 35lbs, I need to get a set of power blocksConcentration curls and overhead triceps extensions supersets reps alternate between the two exercises.Curls reps10678910Extension reps201012151820I 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. TheBen Dashhttp://www.blogger.com/profile/07590056908916910245noreply@blogger.com0tag:blogger.com,1999:blog-14452686.post-1121352880218420552005-07-14T07:45:00.000-07:002005-07-14T07:54:40.226-07:00It's startedLast 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 Ben Dashhttp://www.blogger.com/profile/07590056908916910245noreply@blogger.com0tag:blogger.com,1999:blog-14452686.post-1121266283818052602005-07-13T07:47:00.000-07:002005-07-13T07:51:23.820-07:00First Post FP FP FPNo 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 20052) Resting pulse rate of 50 bpm by July 13th 2006I'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.Ben Dashhttp://www.blogger.com/profile/07590056908916910245noreply@blogger.com0