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kfisherx · 01-06-2008, 01:07 AM

Another fun gym workout and 1580 cals in for the day almost exactly proportioned at 35, 48, 17 (protein, carb, fat)

I started a log book today and planned my workout rather than just go in and do whatever I could remember to do from my training sessions. I still don't have much clue what to do but I was able to read and study the forms before I went out to the floor and work.... here is what I ended up doing. My focus was primarily on upper body...

rest = 60sec between circuts

circut 1
overhead db press 10 lbs 2x15, 1x11
seated row 50lb 3x15
deadlift db 40lb 3x15 (This took a long time as I was so careful with form)

circut 2
pull ups assisted (60lb) 2x10, 1x5

circut 3
bosuball crunches (lay back on ball and then compress and touch heels) 3x15
sweedish ball balance and move leg up to touch and back and up to ceiling 3x15 each leg (start with non-dominant)

Treadmill 1.5 mile run at 2% and 10 min miles. HR to 170 at its max

tomorrow I will do a nice long run (slow) and I have to also do a stupid yoga class. (yawn)

01-06-2008, 01:07 AM	#128 (permalink)
kfisherx Luv'n Lift'n Join Date: Nov 2007 Posts: 1,921 My Profile	Another fun gym workout and 1580 cals in for the day almost exactly proportioned at 35, 48, 17 (protein, carb, fat) I started a log book today and planned my workout rather than just go in and do whatever I could remember to do from my training sessions. I still don't have much clue what to do but I was able to read and study the forms before I went out to the floor and work.... here is what I ended up doing. My focus was primarily on upper body... rest = 60sec between circuts circut 1 overhead db press 10 lbs 2x15, 1x11 seated row 50lb 3x15 deadlift db 40lb 3x15 (This took a long time as I was so careful with form) circut 2 pull ups assisted (60lb) 2x10, 1x5 circut 3 bosuball crunches (lay back on ball and then compress and touch heels) 3x15 sweedish ball balance and move leg up to touch and back and up to ceiling 3x15 each leg (start with non-dominant) Treadmill 1.5 mile run at 2% and 10 min miles. HR to 170 at its max tomorrow I will do a nice long run (slow) and I have to also do a stupid yoga class. (yawn)