Online Fitness Journal - Week of 7 December 2009

[ZenLefty]

If I thought last week was bad, this week is going to be just awful. I have very little time to sneak in workouts this week. I won't let that stop me, though. Even a little bit of exercise is better than no exercise at all. As always, feel free to post your workouts or just the fact that you got up and did it and I'll look forward to reading them.

[ZenLefty]

1. Monday, 7 December 2009

It was five degrees outside this morning. Five. Not the coldest temperature on Earth, I know, but certainly not worth risking limbs trying to work out in the garage. Best I could do with my paltry 30 minutes of workout time was a round of calisthenics and some light weights. Sit ups, push ups, lunges, a few little things here and there. Does it count that I took the stairs at work today? Twice? I hope so.

Tomorrow I get to go to the gym. Huzzah!

[ZenLefty]

2. Tuesday, 8 December 2009

It's 2 degrees outside now. Woo!

Stairs at work - twice up, twice down.

AMT Machine - 40 minutes, 510 calories, resistance 10. I was hauling buttocks on this tonight.

Close grip bench, Hoist machine
Warmup: 180 1x18
270 - 10, 10, 10, 9 and 8 reps
Last two sets worked to failure

Dips
Body weight - 3 sets of 12 reps

Not as many weights as I wanted to do. It was a rotten and lousy day and I got to the gym late and tired.

[ZenLefty]

3. Wednesday, 9 December 2009

Squats
Warm up set: 135, 16 reps
240, 20 reps
240, 9 reps
I've come to the conclusion that 20 rep squats are about 80% mental willpower and 20% physical ability. I was very close to failure on reps 19 and 20.

Dumbbell Pullovers
75, 2 sets of 20 reps

21's
50, 1 set of 21

Calf Press
205 - 5 sets of 10 reps
180 - 12, 10 reps

21's
70, 1 set of 21

Straight legged deadlift
Superset with shrugs
4 sets each of 10 reps

Sit ups, incline, obliques
3 sets of 12
These were really hard. I was just about out of gas.

Butt Ups... er, Hyperextensions
body weights, 3 sets of 12

It's been a rotten fricking week, and I was really tired tonight. I'm just happy I made it to the gym.

[ZenLefty]

4. Cure Friday, 11 December 2009

No workout yesterday, just took the stairs at work.

Took stairs today too. Twice up, twice down.

Short workout today, 40 minutes on AMT machine, 541 calories.

Did some 21's with the 70 pound bar.

Then went home.

I knew it was going to be a lousy week, and I was right. It's over now, and I'm looking forward to kicking some butt in the gym tomorrow.

[ZenLefty]

5. Saturday, 12 November 2009

Bench Press
Warmup set - 135 x 16
225, 10 reps
275, 5 reps
245, 8 reps
245, 6 reps
225, 8 reps
Worked to failure on all but the first set

Wide Grip Bench
185, 3 sets of 10 reps

Sit ups, incline, oblique twist
body weight - 16, 16, 12
I hate these.

Vertical Leg Raise
3 sets of 16

Dips
3 sets of 14

I did the dips and leg raise as supersets.

Sit Ups, Hoist Machine
80 pounds, 3 sets of 16

Overhead Press, seated
135 - 10, 8, 8

Bit of pain in my left hand on bench press after a few sets. Sometimes the bar sits right on the bone if it's not seated right.