OK, so I complain about MY gym a lot - I guess I should be counting my blessings because the one at a local mall is way worse. At least I feel my is clean; where-as the gym I went to today was dirty, sketch, and didn't have spin bikes. Instead of being completely bummed, I swallowed hard, turned up my headphones to drown out the disgusting music and construction workers and managed to bang out a decent weight workout.
Super Sets:
1) Leg Curls & Seated Row
Start with base weight, + 20 lbs each set (target of 15 reps)
As it got closer to the end I was dying and could only do 10 reps but I made it through 4 sets.
2) Leg Extensions & Pull Over Weight Machine
Start with base weight, + 20 lbs each set (target of 15 reps)
Usually I like to do individual legs on the extensions but today I did them together. This worked well as my left had to try and keep up with my right.
Pull Over - lean forward a little more than the guy in the picture and it really rocks your core.
4) Calf Press & Butter Fly
Calf press is always fun and kind of confusing but the sting came. Maybe because it was the end of the work out but you just have to grit through it.
Butter Fly - okay, I don't want to be big and bulky; but I do want to be able to throw my bike around on the hills and lean into the corners with sprinter power... And I can't stay a skinny white boy forever :P
Even though I spent 1/2 as much time in the gym as I wanted to - I burn
And as I write this blog 28 hours later; I still have a bit of soreness.
Note to self: Always remember to warm up doing a bit of cardio and stretching before hitting the weights, even if the gym is disgusting.
Showing posts with label gym. Show all posts
Showing posts with label gym. Show all posts
Saturday, December 19, 2009
Thursday, December 17, 2009
Day 38: Dec 16, 2009 - Gym, Spin, Die
Today I did my 'fitness assessment' at Premier fitness.
The numbers I remember are:
Body Fat Percentage: 16.8% (YIKES)
Weight: 186
Height: 6'1.75"
Biceps: 11.5"
Calves: 15"
Quads: 36.5" (hmmm I must have remembered this # wrong)
Chest 37.5"
Resting Heart Rate: 45 - WHAT? I think it's 66 and the guy just got it wrong.
Strength Test:
16 push-ups
I was actually almost happy with this after not having done them for so long. I felt a twinge in my shoulder at 15, but I think that's something that should go away. Definitely need to build back up some upper body core strength.
27 static sit-ups (chest to knees)
This was surprisingly good. I used to be able to do 120 crunches in 2:00; but these are a different ball game. I felt pretty good and maybe could have squeezed 1 more but...
Leg Curls: 15
(I'm not sure what the weight was but this was a max effort)
Leg Extensions: 15
(I'm not sure what the weight was but this was a max effort)
Leg Press: 42+
Mild fatigue - I don' think the trainer guy expected that.
Sit back against the wall:
:35 seconds
This was a super set - upper and lower body - kinda crazy
Took a little break - 10 dips / pull ups with 70lbs of help x 2
Off to the bike.
Premier Fitness has a selection of Reebok and Spinner NXT bikes. I like the Spinner bikes because well; it's spinning and I think Johnny G knows what he's talking about. The adjustment suites me well and the WTB looking saddles aren't to bad to sit on.
Work out:
5:00 easy spin - after the exertion in the gym I needed to catch my breath
5:00 - 1/2 turn increase.
5:00 - 1/2 turn increase.
5:00 - 1/2 turn increase.
5:00 - 1/2 turn increase.
2:30 - 1/2 turn increase.
2:30 - 1/2 turn increase.
5:00 - easy spin (3:00 backwards, 2:00 forwards)
Now this is the thing with spin bikes; you can't see your watts, but you can feel your output, so by adding 1/2 a crank on the 'resistance' knob, I don't know how many watts I was increasing my watts by, but it was definitely working 'something'.
The numbers I remember are:
Body Fat Percentage: 16.8% (YIKES)
Weight: 186
Height: 6'1.75"
Biceps: 11.5"
Calves: 15"
Quads: 36.5" (hmmm I must have remembered this # wrong)
Chest 37.5"
Resting Heart Rate: 45 - WHAT? I think it's 66 and the guy just got it wrong.
Strength Test:
16 push-ups
I was actually almost happy with this after not having done them for so long. I felt a twinge in my shoulder at 15, but I think that's something that should go away. Definitely need to build back up some upper body core strength.
27 static sit-ups (chest to knees)
This was surprisingly good. I used to be able to do 120 crunches in 2:00; but these are a different ball game. I felt pretty good and maybe could have squeezed 1 more but...
Leg Curls: 15
(I'm not sure what the weight was but this was a max effort)
Leg Extensions: 15
(I'm not sure what the weight was but this was a max effort)
Leg Press: 42+
Mild fatigue - I don' think the trainer guy expected that.
Sit back against the wall:
:35 seconds
This was a super set - upper and lower body - kinda crazy
Took a little break - 10 dips / pull ups with 70lbs of help x 2
Off to the bike.
Premier Fitness has a selection of Reebok and Spinner NXT bikes. I like the Spinner bikes because well; it's spinning and I think Johnny G knows what he's talking about. The adjustment suites me well and the WTB looking saddles aren't to bad to sit on.
Work out:
5:00 easy spin - after the exertion in the gym I needed to catch my breath
5:00 - 1/2 turn increase.
5:00 - 1/2 turn increase.
5:00 - 1/2 turn increase.
5:00 - 1/2 turn increase.
2:30 - 1/2 turn increase.
2:30 - 1/2 turn increase.
5:00 - easy spin (3:00 backwards, 2:00 forwards)
Now this is the thing with spin bikes; you can't see your watts, but you can feel your output, so by adding 1/2 a crank on the 'resistance' knob, I don't know how many watts I was increasing my watts by, but it was definitely working 'something'.
Monday, December 14, 2009
Day 36: Dec 14, 2009 - gym, spin
Today I decided to get back in the gym and work more than just my legs :):
Shoulder Press (15 reps @ 75% of max) x 3
Seated Row (15 reps @ 75% of max) x 3
Arm Curl: (15 reps @ ____) x 2
Leg Extensions (15 reps single leg at x, x+20, x+40, x+40)
Then it was off to the pull-up / dip machine (with assistance)
10 pull-ups / dips
1:00 rest
x 3
I don't really remember what I did on the bike because I don't have my heart rate monitor here today; so I'll have to update that later; but my legs were pretty smoked the next day.
Shoulder Press (15 reps @ 75% of max) x 3
Seated Row (15 reps @ 75% of max) x 3
Arm Curl: (15 reps @ ____) x 2
Leg Extensions (15 reps single leg at x, x+20, x+40, x+40)
Then it was off to the pull-up / dip machine (with assistance)
10 pull-ups / dips
1:00 rest
x 3
I don't really remember what I did on the bike because I don't have my heart rate monitor here today; so I'll have to update that later; but my legs were pretty smoked the next day.
Wednesday, December 2, 2009
Day 23: Dec 1, 2009 - VOMIT IN MOUTH
Yup that's right.
There's working it; and then there's throwing up in your mouth.
Now understand that's not quite as rough as spewing chunks; but today I graciously made up for yesterday.
5:00 - row - nothing too drastic, but the blood got pumping.
10:00 - Superman Sets -
5 pull-ups (feet start on box/ground)
focus on negative resistance
10 Spiderman pushups
Push up - when in 'up' position
raise right knee towards elbow
raise left knee towards left elbow
(down / up - repeat)
15 Body Weight Squats
:30 second rest between sets
Repeat as many sets as possible in 10 minutes.
When doing pull-ups; I like to alternate between 'overhand' and 'underhand' grips every set. I find this helps out balance out the shoulders and back a bit more in this work-out.
I've taken it easy on the upper body and core since breaking my collarbone; so this was no joke.
10 Spidie push-ups were too many for my shoulder as I started to feel the stress where the fracture was. Instead I did 6 push-ups, followed by the body weight squats, and then 4 more push-ups; rest, start over. This really reminded my arms, shoulders and back that they were part of my total body.
As for the 'leg lifts' during the push-up... this is for your core. Kind of combining everything. I'll do more research and get back to you; but for not having done crunches for three months; they reminded me just how deep my abs were burried. I would recommend 'lift-hold-lower', really squeeze your leg at the top. This not only gives you a bit of stretch, but your muscles a chance to really get into the work out and support your weight.
And then it was on to the bike.
It was getting late; and I hadn't really had dinner but I wanted to get something good in.
20 minute warm-up (12:00 reading)
1:00 hard
1:00 soft
2:00 hard
2:00 soft
3:00 hard
2:00 soft
2:00 hard
2:00 soft
1:00 hard
4:00 soft (2:00 reverse)
sweat on floor, vomit in mouth.
Wrecked, shattered, lungs burning - what a feeling.
There's working it; and then there's throwing up in your mouth.
Now understand that's not quite as rough as spewing chunks; but today I graciously made up for yesterday.
5:00 - row - nothing too drastic, but the blood got pumping.
10:00 - Superman Sets -
5 pull-ups (feet start on box/ground)
focus on negative resistance
10 Spiderman pushups
Push up - when in 'up' position
raise right knee towards elbow
raise left knee towards left elbow
(down / up - repeat)
15 Body Weight Squats
:30 second rest between sets
Repeat as many sets as possible in 10 minutes.
When doing pull-ups; I like to alternate between 'overhand' and 'underhand' grips every set. I find this helps out balance out the shoulders and back a bit more in this work-out.
I've taken it easy on the upper body and core since breaking my collarbone; so this was no joke.
10 Spidie push-ups were too many for my shoulder as I started to feel the stress where the fracture was. Instead I did 6 push-ups, followed by the body weight squats, and then 4 more push-ups; rest, start over. This really reminded my arms, shoulders and back that they were part of my total body.
As for the 'leg lifts' during the push-up... this is for your core. Kind of combining everything. I'll do more research and get back to you; but for not having done crunches for three months; they reminded me just how deep my abs were burried. I would recommend 'lift-hold-lower', really squeeze your leg at the top. This not only gives you a bit of stretch, but your muscles a chance to really get into the work out and support your weight.
And then it was on to the bike.
It was getting late; and I hadn't really had dinner but I wanted to get something good in.
20 minute warm-up (12:00 reading)
1:00 hard
1:00 soft
2:00 hard
2:00 soft
3:00 hard
2:00 soft
2:00 hard
2:00 soft
1:00 hard
4:00 soft (2:00 reverse)
sweat on floor, vomit in mouth.
Wrecked, shattered, lungs burning - what a feeling.
Monday, November 30, 2009
Day 22: Nov 30, 2009 - A gym is not a . . .
freaking circus.
For me going to the gym is like watching Grey's Anatomy with my wife. If I'm in the mood - it's AMAZING - if I'm not, it's a chore, and today... it was like the forth sink full of dishes.
I was looking forward to coming back from my week long training in ATLANTA and wanted to follow it up with some good hard sweat in the iron chamber. But NOOOooo it had to be 'customer appreciation day'. I work out at a Premier Fitness because most of them are really nice; but there's a reason my club has a website that looks like 'this' (pathetic I know).
A quick list of circus acts acts I endured today whilst wanting to work out:
Live DJ
Tony Roma's free snacks
(which the whole neighborhood came to check out)
50" TV give a way (donated FREE by local business)
Christmas Lights
(oh and let's not forget the club manager running around in a suit clapping saying "it's almost time for the draw people")
Put 125 extra people into a gym that aren't dressed for the gym. Added to the extra 40 people not usally there on a Monday night and you have one squashed work out. Couldn't get on a pull up bar to save my life, the weights I wanted were all taken, or moved somewhere I couldn't find... I mustered getting the heart rate up for 10 minutes but seriously.
10:00 on the rowing maching
(2029 meters)
Yup - that's it, a whole trip to the gym for 10 minutes!
Hopefully tomorrow we can get in a double work out.
PS - free tip to gym owners and managers out there.
You want "Customer Appreciation":
1) Call up some sports supplements companies and get some free samples
(not fried food from next door)
2) Get a guest speaker or fitness celebrity in to speak.
(as 2010 is Canada's time - an Olympian might be nice. Oh you don't know where to find Olympians? Check out Agenda Sport Marketing - or ask the people you got the above free supplements from).
3) Prizes - TV's are nice; but what about a couple of 12 month memberships, or perhaps some of those over priced 'Personal Training' sessions you're constantly trying to sell?
Sorry folks; no quirky pictures, just whining.
For me going to the gym is like watching Grey's Anatomy with my wife. If I'm in the mood - it's AMAZING - if I'm not, it's a chore, and today... it was like the forth sink full of dishes.
I was looking forward to coming back from my week long training in ATLANTA and wanted to follow it up with some good hard sweat in the iron chamber. But NOOOooo it had to be 'customer appreciation day'. I work out at a Premier Fitness because most of them are really nice; but there's a reason my club has a website that looks like 'this' (pathetic I know).
A quick list of circus acts acts I endured today whilst wanting to work out:
Live DJ
Tony Roma's free snacks
(which the whole neighborhood came to check out)
50" TV give a way (donated FREE by local business)
Christmas Lights
(oh and let's not forget the club manager running around in a suit clapping saying "it's almost time for the draw people")
Put 125 extra people into a gym that aren't dressed for the gym. Added to the extra 40 people not usally there on a Monday night and you have one squashed work out. Couldn't get on a pull up bar to save my life, the weights I wanted were all taken, or moved somewhere I couldn't find... I mustered getting the heart rate up for 10 minutes but seriously.
10:00 on the rowing maching
(2029 meters)
Yup - that's it, a whole trip to the gym for 10 minutes!
Hopefully tomorrow we can get in a double work out.
PS - free tip to gym owners and managers out there.
You want "Customer Appreciation":
1) Call up some sports supplements companies and get some free samples
(not fried food from next door)
2) Get a guest speaker or fitness celebrity in to speak.
(as 2010 is Canada's time - an Olympian might be nice. Oh you don't know where to find Olympians? Check out Agenda Sport Marketing - or ask the people you got the above free supplements from).
3) Prizes - TV's are nice; but what about a couple of 12 month memberships, or perhaps some of those over priced 'Personal Training' sessions you're constantly trying to sell?
Sorry folks; no quirky pictures, just whining.
Subscribe to:
Posts (Atom)