Fitness Blog

Monday, April 7, 2008

Results 07-Apr-2008 Hal

Today's workout:
1 mi run: 7:43
Dead lift 8x3 -140 lbs
sit ups 50x2
calf raises 25x2 - 120 lbs
lat pull downs 8x3 - 170 lbs
push ups - 60
back extension 25x2 - first 15@ 25lbs

I went light on the dead lifts today because I was not feeling like I was doing the move right. So I took it a little easy to begin with. This overall workout was really nice. I did push ups until I hit muscle fade.

Hopefully I'm not wicked sore tomorrow.

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Thursday, April 3, 2008

Results 03-Apr-2008 Hal

Today's workout

5k rowing machine (level 4)
50 situps
50 squats
50 pushups

time: 32:51
5k time: 20:29

Lesson 1: make sure your equipment is in order before starting. For some reason, someone at the gym puts a yoga mat under the front legs of the rowing machine - bad idea, as it just makes the machine slide backwards as your workout continues. So after more than a minute trying to work with it as set up, I gave up and got everything fixed the way I wanted. So there's definitely futzing time in there, as well. I ended up breaking the others exercises up because there was some muscle fade going on. But done, as indicated, 32:51. Not bad, considering this was my first 5k on the rower.

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Wednesday, March 26, 2008

Results 26-Mar-2008 Hal

3k Rowing machine (level 4) - 12:05
Dumbbell curls 30 lb 2x10
Hanging tricep row 50 lb 2x10
10 dips
15 leg curls @150 (machine)
15 leg extensions @ 135 (machine)
50 situps

Today's workout was actually a lot of fun. I enjoyed working with the rowing machine for that amount of time (usually, I only do about 500m as fast as possible). Then I did the weights instead of mat work because the wonderful gym I go to has 5(!) single person mats, which were naturally all in use. All in all, a good workout - the mix felt good. Much better than Monday's performance.

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Tuesday, March 4, 2008

Results 03-Mar-2008 Hal

It's been too long since I've been to the gym, so I assigned myself a real trial. For time do the following:
1mi run
followed by
30-20-10
pushups
situps
burpees
and wrap it all up with 1mi run.

my time: 34:19.

This was tough. Really tough. Closest I can ever remember coming to yarfing. Thankfully, no such treat today. Just lots and lots of solid movement. Burpees kill me in the face. I was breaking them up pretty heavily at the end.... 5 and 6 at a time.

I contemplated going back up (30-20-10-10-20-30) but after the first round, decided that just counting down would be more than enough suffering.

Today's song: Bleed it out, Linkin Park.

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Monday, February 25, 2008

Results 25-Feb-2008 Hal

Started the WOD on crossfit.com
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

But just barely made it through the Shoulder Press. The area that I pulled on my back is still really twingy and was hurting badly enough that it was borderline painful. So I did some other stuff instead. Here's today's workout.

Shoulder Press 1 x 95, 4x105. Not much as much weight as I want to be able to do, but I know my shoulders/back need work. So that's what I'm doing.
2 minutes of single under jump rope. Tried some double unders, still no dice. I'll get there soon enough. I was feeling more comfortable with the rope, and I'll keep speeding it up.
30 full situps.
1 mile run, 8.54" (7 mph avg) on treadmill.
Sitting Shoulder Press 12 reps, 60 lbs/arm. Felt much better on my back, but that's part of the problem. I need to engage my back in order to get it to strengthen.
Tricep cable pulldowns 2x9x50lbs.

So not a bad day, but kind of disappointing since I was looking forward to working on my back. But I guess I need to get it healthy before I get it strong.

Weekends, apparently, are bad for me and the gym. Spent the weekend working on my condo and looking at new places, so I guess I stayed reasonably active. Nothing fatiguing like a good trip to the gym, but better than sitting in a chair all day.

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Monday, February 18, 2008

Results 18-Feb-2008 Hal

Did "Annie" today... 12:44". Did single-unders instead of double-unders, because I couldn't figure out the doubles... PLUS the rope was short and kept slapping me in the head, so that was fun. If anyone has any suggestions on how to do doubles, I'm all ears. The situps, oddly enough, were a pain in the ass. I thought I was pretty good at them... I thought wrong. I need to start working more real situps into my normal routine of crunches.

Also ran 1.58 miles in 14:20". Not great, but getting better. Felt good, but started to wear out right at the end. Need to REALLY work on my endurance.

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Tuesday, February 12, 2008

Results 12-Feb-2008 Hal

1.25 miles @7mph on treadmill
1km on Rowing Machine, resistance level of "4". Time: 4:04
11 rounds in 20 minutes of
10 situps
10 pushups
10 squats

Today felt pretty good. It was good to work 2 days in a row. Due to my schedule that can be tough sometimes, but I'm trying to make it as high priority as I can.

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Monday, February 11, 2008

Results 11-Feb-2008 - Hal

Did WOD from crossfit.com today (instead of yesterday). Deadlifts 1-1-1-1-1-1-1.

Start: 1mi warmup on treadmill - 7mph

1st: 135
2nd: 225
3rd: 245
4th: 245
5th: 245
6th: 245
7th: 245

Shoulder Press: 55 each side
50 upper crunches
50 lower crunches

Sweat profusely. Felt good, though. With the exception of my lower back, my body could have gone heavier on the deadlifts. But I knew it needed work. That's what this is all about.

Goals for 11-March-2008:
2 mi warm up @ 7mph.
Increased lower back strength.
Get deeper into crossfit. Modify the WOD as needed to fit the gym.

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