Damn these Knees! ~ 61 days ~

[lance02]

Hey Jim, sounds like some good interval training! Here's hoping your wife gets addicted fitness.

[Qivalon]

Originally Posted by lance02

Hey Jim, sounds like some good interval training! Here's hoping your wife gets addicted fitness.

Now that would be wonderful! It is my hope she gets addicted to working out; even now I find her eyeing the free weights.

No pink dumbbells for her!

Thanks!

Jim~

[Qivalon]

Hello All,

Today is July 19, 2007 and this is yesterday’s workout:

Abdomen

Toes to Sky – one set of 10 reps holding for 5 seconds
Curl up legs in air, arms across chest – one set of 15 reps
Side raise – one set of 10 reps per side

EZ bar biceps curl – one warm up set and then one set of 10 reps at 80 pounds
EZ bar curl reverse grip – one warm up set and then one set of 10 reps at 60 pounds
EZ bar curl, close grip – one warm up set and then one set of 10 reps at 60 pounds

Tri push down reverse grip – warm up set and then one set of 10 reps at 50 pounds (+5)
Tri push down, wide grip – warm up set and then one set of 10 reps at 55 pounds (+5)
Tri push down, neutral grip – warm up set and then one set of 10 reps at 55 pounds (+5)

Leg curl single leg – one warm up set of 15 reps followed by one set at 15 reps at 50 pounds per leg
Skiing squats – three sets holding for 30 seconds each

Single leg, stiff leg dead life – Bleh! The right leg I got 10 reps at a 321 tempo, but my left leg I got 4 reps and that was barely!

Dead lift – one warm up set and then one set at 100 pounds at a slow tempo of 316
BB Squat – one warm up set and then one set of 110 pounds at a slow tempo of 613.

The tempo is what kills me!

Jim~

[Qivalon]

July 22, 2007

Hello All,

Here are my workouts the past two days.

July 20, 2007 Cardio day!

45 minutes on three different cardio machines (two different elliptical machines and a recumbent bike), and I have a favorite elliptical which actually makes me want to do cardio. On another note my wife was sweating along side of me, darn if I am not proud of her!

July 21, 2007

Abdomen

Thin tum – one set of 10 reps holding for 5 seconds
Curl up and slow lower – one set of 10 reps moving at a tempo of 515
Russian twists – 1 set of 15 reps at a tempo 303. These still hurt my lower back muscles.
Push up and hold, hands and feet – one set of 8 reps holding for 5 seconds

DB shrug behind body – one set of 10 reps at 40 pounds
DB shrug normal – one set of 10 reps at 40 pounds
DB shrug in front – one set of 10 reps at 40 pounds

BB wrist extensions – one set of 15 reps at 40 pounds
BB wrist curls – one set of 15 reps at 40 pounds

Reverse DB fly – one set of 10 reps at 10 pounds
DB fly – one set of 12 reps at 25 pounds

DB 1-arm bent over rows – one set at 10 reps at 40 pounds
DB bench press incline, neutral grip – one set at 10 reps at 40 pounds

Seated cable rows – one set of 8 reps at 120 pounds and a slow tempo of 613
Bench press with feet on bench – one set of 6 reps (suppose to be 8) at 110 pounds and a tempo of 613

Notes: This ends the first three weeks of the intermediate BOM.

Jim~

[Qivalon]

Hello All,

Today is July 25, 2007 and this was yesterday’s workout:

Abs

Thin tummy, lift one leg – one set of 15 reps at a tempo of 313
Curl up arms straight and parallel to floor – one set of 15 reps
Russian twists – one set of 20 reps
Modified V-sit – one set of 15 reps

DB seated curls with a twist – 3 sets of 10 reps at 25, 20, and 15 pounds.
EZ bar curl reverse grip – 1 set of 10 reps at 60 pounds

Reverse DB flies – 3 sets of 10 reps at 10, 8, and 5 pounds
Seated cable row, reverse grip – one set of 10 reps at 105 pounds using a 1.5 tempo

Cable row – two sets of 10 reps at 120 pounds

DB lift across bench – 3 sets of 10 reps at 50, 45 and 40 pounds.
Lat pull down, wide grip – one set of 10 reps at 105 pounds and a tempo of 1.5

Lat pull down, neutral grip – two set of 10 reps at 105 pounds

All these exercise had a warm up set before hand.

Jim~

[Qivalon]

Hello all,

Today is July 26, 2007 and this is my workout for this morning:

Abs

Toes to sky, one knee bent – 1 set of 15 reps
Curl up, legs in air, hand on forehead, elbows in – 1 set of 15 reps
Side raise – 1 set of 15 reps per side
Wrist to knee curl up – 1 set of 15 reps

Leg Curls – Strip set, 3 sets of 10 reps at 95, 80, 65 pounds
Skiing squats – 3 sets holding for 30 seconds

Barbell squat – 2 sets of 18 and 15 reps respectfully, at 50 pounds
Prone hip-thigh extension – 2 sets of 15 and 13 reps

Good morning, rounded back --- 1 set of 10 reps at 40 pounds
Dead lift – 2 sets of 10 reps at 100 pounds

Standing calf raise – strip set, 3 sets of 15, 13, 8 at 95, 75, and 55 pounds

All exercises started with a warm up.

Jim~