Workout Routine - Week 16
Okay, so we’re back at it! I feel healed up enough (and impatient enough) to return to my workouts.
It’s been 10 weeks since I’ve lifted a weight, so I’ll be returning to my 5th week workout.
Day 1
Standing Bicep Curls - 24 lbs x 15 reps x 3 sets
Lying Tricep Extensions - 24 lbs x 15 reps x 3 sets
Reverse Wrist Curls - 10 lbs x 15 reps x 1 set
Wrist Curls - 10 lbs x 15 reps x 1 set
Day 2
Dumbbell Upright Rows - 20 lbs x 15 reps x 3 sets
Dumbbell Front Raise - 16 lbs x 15 reps x 3 sets
Ball Crunch - 15 reps x 3 sets
Day 3
Dumbbell Shrugs - 20 lbs x 15 reps x 3 sets
Bent-over Rows - 20 lbs x 15 reps x 3 sets
Dead Lift - 20 lbs x 15 reps x 3 sets
Day 4
Chest Flys - 20 lbs x 15 reps x 3 sets
Pull-over - 24 lbs x 15 reps x 3 sets
Hands Over Head Crunch - 8 lbs x 15 reps x 3 sets
My cardio training routine for this week will include some cycling and the elliptical cross-trainer.
Cross-trainer
To get things rolling again, I’ll move back to level 5 and do 30 minutes at 60 RPM (with a 3 minute cool-down).
Cycling
I’m not sure when I’ll get back on the bike this week, but I’d like to get in at least 1 or 2 short rides before leaving for the Paul McCartney concert in Quebec City on Friday.
Injured!
On May 10th, during our trip to the American southwest, I pull a group of muscles in my back. The pull occured in the lower fibers of the trapezius.
Knowing I wouldn’t be able to lift any weights, I wanted to at least try riding my bike or doing cardio on the cross-trainer. Neither activity was possible without a great amount of pain in my back. I’m going to get some massage therapy on the injury and then assess where I’m at for working out. For now, I’m unfortunately sidelined.
Week 15 - Cardio Summary
Sunday, April 27th
Cross-trainer: Level 10 - 60 RPM - 33 minutes - 2.89 miles - 536 calories
Tuesday, April 29st
Cross-trainer: Level 10 - 65 RPM - 33 minutes - 3.13 miles - 559 calories
Wednesday, April 30th
Cross-trainer: Level 10 - 65 RPM - 33 minutes - 3.13 miles - 558 calories
Thursday, May 1st
Cross-trainer: Level 10 - 65 RPM - 33 minutes - 3.11 miles - 557 calories
Workout Routine - Week 15
Whew, I made it to the 15th week! Beginning this week, I’m focusing more on building muscle and less on calorie burning. Therefore, I’m dropping my reps down in most exercises to 12 (from 15) and increasing the weight I’m lifting.
Day 1
Standing Bicep Curls - 40 lbs x 10 reps x 4 sets
Lying Tricep Extensions - 40 lbs x 12 reps x 4 sets
Reverse Wrist Curls - 16 lbs x 15 reps x 1 set
Wrist Curls - 16 lbs x 15 reps x 1 set
Day 2
Dumbbell Upright Rows - 30 lbs x 12 reps x 4 sets
Dumbbell Front Raise - 24 lbs x 12 reps x 4 sets
Ball Crunch - 15 reps x 4 sets
Day 3
Dumbbell Shrugs - 40 lbs x 12 reps x 4 sets
Bent-over Rows - 30 lbs x 12 reps x 4 sets
Dead Lift - 30 lbs x 12 reps x 4 sets
Day 4
Chest Flys - 40 lbs x 12 reps x 4 sets
Pull-over - 40 lbs x 12 reps x 4 sets
Hands Over Head Crunch - 20 lbs x 15 reps x 4 sets
My cardio training routine for this week includes cycling and the elliptical cross-trainer. I’m pushing to maintain a good rate of cycling on my 25km rides.
Cycling
Cycling could be tricky again this week. There is supposed to be rain earlier in the week, so I’m not sure if it will happen. If not, I’ll stick to the cross-trainer. We leave for the American southwest on Friday, so I doubt I’ll be on the bike that day.
Cross-trainer
For this week, I’m moving up to level 10 and going for 30 minutes at 65 RPM (with a 3 minute cool-down).
Week 14 - Cardio Summary
Sunday, April 20th
Cross-trainer: Level 9 - 60 RPM - 33 minutes - 3.08 miles - 533 calories
Monday, April 21st
Cycling: 25km - 55 minutes
Tuesday, April 22nd
Cross-trainer: Level 9 - 65 RPM - 33 minutes - 3.08 miles - 532 calories
Thursday, April 24th
Cycling: 10km - 25 minutes
Cross-trainer: Level 9 - 65 RPM - 33 minutes - 3.08 miles - 532 calories
Workout Routine - Week 14
Here is my strength training routine for week 14. Beginning this week, I’m focusing more on building muscle and less on calorie burning. Therefore, I’m dropping my reps down in most exercises to 12 (from 15) and increasing the weight I’m lifting.
Day 1
Standing Bicep Curls - 40 lbs x 10 reps x 3 sets
Lying Tricep Extensions - 40 lbs x 12 reps x 3 sets
Reverse Wrist Curls - 16 lbs x 15 reps x 1 set
Wrist Curls - 16 lbs x 15 reps x 1 set
Day 2
Dumbbell Upright Rows - 30 lbs x 12 reps x 3 sets
Dumbbell Front Raise - 24 lbs x 12 reps x 3 sets
Ball Crunch - 15 reps x 4 sets
Day 3
Dumbbell Shrugs - 40 lbs x 12 reps x 3 sets
Bent-over Rows - 30 lbs x 12 reps x 3 sets
Dead Lift - 30 lbs x 12 reps x 3 sets
Day 4
Chest Flys - 40 lbs x 12 reps x 3 sets
Pull-over - 40 lbs x 12 reps x 3 sets
Hands Over Head Crunch - 20 lbs x 15 reps x 3 sets
My cardio training routine for this week includes cycling and the elliptical cross-trainer. I’m pushing to maintain a good rate of cycling on my 25km rides.
Cycling
I’m hoping to nail down a consistent schedule of cycling this week. There is supposed to be rain later in the week, so it may be difficult. I’m also out all day on Wednesday, so that’s a write-off as well.
Cross-trainer
For this week, I’m moving up to level 9 and going for 30 minutes at 65 RPM (with a 3 minute cool-down). Now that I’ve added cycling to my routines, I’m finding the lower levels are too easy.
Week 13 - Cardio Summary
Monday, April 13th
Cross-trainer: Level 8 - 60 RPM - 33 minutes - 2.93 miles - 503 calories
Tuesday, April 14th
Cycling: 25km - 60 minutes
Cross-trainer: Level 8 - 65 RPM - 33 minutes - 3.04 miles - 519 calories
Thursday, April 17th
Cycling: 10km - 25 minutes
Cross-trainer: Level 8 - 65 RPM - 33 minutes - 3.09 miles - 519 calories
Workout Routine - Week 13
My strength training routine for week 13 is listed below. This will be the last week that I’m focusing on calorie burning. Next week, I’ll start increasing the weight and decreasing the reps to build up more muscle.
Day 1
Standing Bicep Curls - 30 lbs x 15 reps x 4 sets
Lying Tricep Extensions - 30 lbs x 15 reps x 4 sets
Reverse Wrist Curls - 10 lbs x 15 reps x 1 set
Wrist Curls - 10 lbs x 15 reps x 1 set
Day 2
Dumbbell Upright Rows - 24 lbs x 15 reps x 4 sets
Dumbbell Front Raise - 20 lbs x 15 reps x 4 sets
Ball Crunch - 15 reps x 4 sets
Day 3
Dumbbell Shrugs - 30 lbs x 15 reps x 4 sets
Bent-over Rows - 24 lbs x 15 reps x 4 sets
Dead Lift - 24 lbs x 15 reps x 4 sets
Day 4
Chest Flys - 30 lbs x 15 reps x 4 sets
Pull-over - 30 lbs x 15 reps x 4 sets
Hands Over Head Crunch - 10 lbs x 15 reps x 4 sets
My cardio training routine for this week includes cycling and the elliptical cross-trainer. I’m hoping to do a 25km ride this week.
Cycling
My goal this week is to get in a 25km ride. The weather is supposed to be nice, so I can’t see why it won’t happen. Other than that, I expect to do a few 10km rides.
Cross-trainer
For this week, to add another challenge, I’m moving up to level 8 and going for 30 minutes at 65 RPM (with a 3 minute cool-down). This usually nets me a burn of about 520 calories and a distance of 5km.
April 1st - Weight & Body Fat
weight = 231.6lbsbody fat = 25.1%
Workout Routine - March 26 - Day 3
Here is my workout for day three:
Day 3
30 minutes on the cross-trainer at level 7
2.66 miles
449 calories burned
Dumbbell Shrugs: 12lbs (each hand) x 15 reps x 3 sets
Standing Calf Raise: 12lbs (each hand) x 15 reps x 3 sets
Dead Lift: 12lbs (each hand) x 15 reps x 3 sets
Abdominal Crunch with Legs on Ball: 15 reps x 3 sets
Cheers,
motionblur
www.motionblurstudios.com
Workout Routine - March 25 - Day 2
Here is my workout for day two:
Day 2
30 minutes on the cross-trainer at level 7
2.68 miles
451 calories burned
See Wall Squat: 20lbs (each hand) x 15 reps x 3 sets
Standing Calf Raise: 15 reps x 3 sets
Cheers,
motionblur
www.motionblurstudios.com
A New Workout Routine
This week marks the beginning of a new workout routine. This routine is meant to last me 6 weeks until my trip to the American southwest.
Here is the first day’s exercises:
Day 1
5 minute warm-up on the cross-trainer
Standing Bicep Curls: 15lbs x 15 reps x 3 sets
Lying Tricep Extensions: 12lbs x 15 reps x 3 sets
Reverse Wrist Curls: 5lbs x 15 reps x 1 set
I am also doing 30 minutes on the cross-trainer at level 7. This usually nets me 2.67 miles (4.3km) and 450 calories.
I’ll post tomorrow’s exercises after my workout.
Cheers,
motionblur
www.motionblurstudios.com
March 1st
On January 21st, I started on a new journey - a return to good fitness. About 5 years ago, I was fit, healthy and feeling good. I even acquired a Personal Trainer Fitness certificate from Can-Fit-Pro. The reasons for this “fall from grace” are somewhat detailed; at some point I’ll discuss it in this blog. For now, I’d like to post the record of my journey here, not just for my own recorded benefit, but also in the hopes that someone looking to improve their own health may find a benefit in reading about my journey. So here we go…January 18th (my birthday)
weight = 248.8lbs
body fat = 27.4%
February 1st
weight = 241.0 lbs
body fat = 26.4%
March 1st
weight = 234.4lbs
body fat = 26.0%
I can’t say I’m too pleased about the body fat percentage not being lower, but at least seeing it gives me an indication on what areas I need to address concerning my workouts and eating regime.
I’ll be posting my numbers every month on the 1st from here on in, as well as my weekly workouts.
Cheers,
motionblur
www.motionblurstudios.com
I am a freelance web media specialist, musician, photographer, videographer and run the Toronto Exploration Society.
