Redneck in Spandex » workouts

Workout log for week ending May 30

Chad — Sat, 30 May 2009 17:19:40 +0000

Unfortunately, I haven’t had much time to do much riding lately. We’ve had a number of sick kids lately, and a lot of rain. I have been able to get some decent workouts in, however. Here’s what I’ve done this week:

Sunday, May 24 Worked like a dawg in the yard. Mowed and bagged grass, dethatched a 1500 sq. ft. area with a dethatch rake (it will kick your butt), laid grass seed and fertilizer, set up a sprinkler system. All told, about 5 hours of hard work outside.

Tuesday, May 26 Did the ArcTrainer for 30 minutes at the gym on my lunch break.

Wednesday, May 27 Was at home with a sick child. Did an hour on the bike trainer while he napped.

Thursday, May 28 Again home with a sick child, did another hour on the bike trainer while he napped. Was mighty tempted to eat a big bowl of MooseTracks ice cream instead, but resisited the urge.

Friday, May 29 Upper body weight workout at the gym.

Upper body weight routine

Chad — Tue, 14 Apr 2009 19:15:34 +0000

Today I did an upper body routine with mostly free weights. Since cycling season is upon us, I will likely forgo a leg routine for some time. Most likely my legs will get plenty of work on the bike. I did the same upper body routine last week, and it seems to fit nicely in within my 30 minute window. Here’s the routine:

Dumbbell bench press 3 sets of 10

Dumbbell rows: 3 sets of 10

Seated dumbbell military press: 3 sets of 10

Incline dumbbell flyes: 3 sets of 10

Lat Pulldown: 3 sets of 10

Dumbbell curls: 3 sets of 10

Tricep push-downs: 3 sets of 10

Workout 11/29

Chad — Thu, 29 Nov 2007 18:31:50 +0000

ArcTrainer for 30 minutes, hill interval, level 5, 635 calories burned.

Level 5 felt a little too easy, despite having worked with weights yesterday.

Weight before workout 219.2, after 218

My muscles are a little tight from yesterday’s first weight routine, but if feels pretty good. Tomorrow may be another story, but we’ll wait and see.

Workout 11/28

Chad — Wed, 28 Nov 2007 18:10:10 +0000

Did weights for the first time in a while. I’m basically starting a modified version of L.L. Cool J’s Platinum Workout. Early on it should be easy to stick to the workout as written, but it appears that later in the program it has you spending a lot more time in the gym. Since I go to the gym on my lunch break, I have to do my workout in 30-45 minutes. Later on in the program I may have to tailor it to my time constraints, but we’ll cross that bridge when I get there.

The workout has you doing a full body, high-rep routine for the first couple of weeks. According to the book, I am currently in week 2 of the workout, as you don’t actually workout during week 1.

Workout: Weights 20 min (1 exercise per body part, 1 warm-up set of 15 and one work set of 15); treadmill 4 mph for 10 min.

Workout 11/27

Chad — Tue, 27 Nov 2007 18:14:44 +0000

Workout: ArcTrainer 30 minutes, hill interval, level 6.

Calories burned: 669

Felt pretty good. Stifnesss in left knee from yesterday seems to be resolved.

Weight: before exercise 219.2, after exercise 218

Workout 11/26 or Yikes!

Chad — Mon, 26 Nov 2007 18:22:58 +0000

Went to the gym at lunch. Pre-workout weight was a whopping 221 pounds. The last time I weighed in was October 9 at 215.6 pounds. Post workout weight today was 219.2 pounds, so I apparently was retaining a bit of water.

The last recorded trip to the gym was Oct 11, so it’s been a while. I’m hoping this blog will help me hold myself accountable. I was very fortunate to get a couple of decent rides in each week this fall. However, with winter coming on, it will be very difficult to get any sort of regular riding in. Therefore, regular trips to the gym are that much more important. I was going pretty regularly this past summer, but once October hit, I got out of the habit. Here’s to getting back in the habit.

Today’s workout: Arc Trainer for 30 minutes. 645 calories burned. Felt pretty good throughout. Legs were a little stiff starting out from Saturday’s ride.