Oh yea with little faith ... No, I did not go to the gym Friday (had some good excuses, non of which I choose to share with the likes of you all). However, I went today (Sat) and did Friday's workout, which makes 5 of the last 6 days and right on target with my five a week goal!!!
Alright, getting down to business, I arrived around noon, worked for about 50 minutes (just missed a halacious Thunder Storm ... was on two wheels). Tom will be pleased to know that I started two new machines today; the ab crunch and the lower back extender. Just two 'exploratory sets each'. I did all my other body parts with 'no maxes', stayed with 155 on the 'smith deck', 2S x 10R (hesitation reps last set). My beginning bpm was in the 80's and I finished at 139 bpm in ten minutes on the elliptical. My finishing heart rate seems to be responding a little bit (going down).
Starting Mon I will move the 'cardio' period from 10 to 11 minutes and yes Tom, I will keep the ab crunches and lower back extensions in the program. I'm going to shoot for perfect form on all machines and maybe do some 'negatives' toward the end of the second set of some, we'll see. My after workout weight was 236.2, and I know that I can't put off the 'diet part of this very much longer. Suggestions are of course welcome.
BTW, I expect all three of you and all your friends and wives etc to VOTE FOR BARACK AND SUPPORT HIS RE ELECTION CAMPAIGN!!!!
Second BTW, you can feed my fish by tapping your mouse ...... :-)
Well Done.....I'm assuming the ab crunch machine is the one that you sit in with pads against your upper chest and hand holds in front. You should be able to use quite a bit of weight and still do lots of reps. Tough to isolate and it really focuses on just your upper abs.
ReplyDeleteThe ab machine has 'pull down' points at the elbows and the hands (over your head). You're right about the weight. But it's a start and the back extension is a necessary 'flip side' exercise.
ReplyDeleteLay flat on your back and do a few legs lifts....10 a day at some point......lower abs. Take ya 30 sec.
ReplyDeleteHow high with the feet?
ReplyDeleteYou should be doing all low weight and high reps on EVERYTHING. Even doing things without weight would be much more beneficial to you at this stage. Weight training should be the smallest amount of time spent in your workout.
ReplyDeleteLook into doing more cardio and plyometric workouts before weight training. More fat burning and more sweat. Muscle building should not be a primary goal, or a even a secondary goal.
Cardiovascular strength & conditioning, and better nutritional habits are #1 and #2 on your list. If muscle building is a result of these things then so be it.
less time with politics, more time in the gym
ReplyDeleteYES! I Second that!
ReplyDelete