As you may have noticed I have not been blogging lately. No, not because I’m playing some severely addictive videogame, but because I have turned my extra curricular attention toward fitness. My doctor told me I have high blood pressure, which still puzzles me because I have very little body fat ( even less now ). So anyway I went on a BP regulating pill which is doing jack and squat, but along with that I started working out 5 times per week. ( If you’ve been reading my blog you also know that I am still doing my morning workout. 25 situps 16 pushups. I’d love to get some cardio in before work but that’s just not gonna crappen. ) My afternoon workouts are as follows:
Monday, Wednesday and Friday ( MWF ) , Upper Body:
Cardio:
– Run 10 minutes @ 6mph ( Heart Rate 150 – 175 )
– Bike 15 minutes ( Heart Rate 145 – 170 )
* start at lvl 7 go for 5 minutes, ( 60 to 70 percent effort )
level 1 or 2 for 3 minutes,
level 6 for 5 minutes, ( 70 to 80 percent effort )
level 1 or 2 for 1 minute,
level 10 to 12 for 1 minute ( 90 to 100 percent effort )
Weight Training
– Seated Benchpress ( M & F ) – 3 dropsets
– Seated Row ( M & F ) – 3 dropsets
– Seated Incline Press ( M & F ) – 3 dropsets
– Seated Pulldown ( M & F ) – 3 dropsets
– Seated Shoulder Press ( W ) – 3 dropsets
– Seated Fly ( W ) – 3 dropsets
– Seated Lateral Shoulder Raise ( W ) – 3 dropsets
– Standing Tricep Pulldown ( W ) – 3 Dropsets
– AB Crunch Machine ( MWF ) – 2 dropsets
– Suspended Leg Lifts ( MWF ) – 6 sets @ 10 reps
– Standing Bicep Curl ( MWF ) – 1 or 2 dropsets
I also do a few other freeweight exercises depending on how frisky I’m feeling that day. On Tuesdays and Thursdays my workout changes to lower body.
Tuesday, Thursday ( TTh ), Lower Body:
Cardio:
– Run 15 minutes @ 6mph ( Heart Rate 150 – 175 )
– Bike 15 minutes ( Heart Rate 145 – 170 )
* start at lvl 7 go for 5 minutes, ( 60 to 70 percent effort )
level 1 or 2 for 3 minutes,
level 6 for 5 minutes, ( 70 to 80 percent effort )
level 1 or 2 for 1 minute,
level 10 to 12 for 1 minute ( 90 to 100 percent effort )
Weight Training:
– Seated Leg Extension ( TTh ) – 3 dropsets
– Laying Leg Curl ( TTh ) – 3 dropsets
– Leg Press ( TTh ) – 3 dropsets
– Standing Calf Raise ( TTh ) – 3 dropsets ( I’ve backed off on this exercise due to shin splints and major calf pain. Some say pain is weakness leaving the body, well there must be a lot of weakness in that area cause DAMN! )
– AB Crunch Machine ( TTh ) – 2 dropsets
– Floor Whipers ( TTh ) – 3 sets @ 10 reps
I take Saturday and Sunday off, although I have considered working out on Saturday and just doing upper body freeweights. Anyway I am sure there is some stuff I am forgetting, but I am following 2 things right now since I am cutting ( trying to lose fat ). One is a guide to nutrition :
http://forums.johnstonefitness.com/showthread.php?t=1222
And the other is a guide to fatloss:
http://forums.johnstonefitness.com/showthread.php?t=19229
These two articles, posts, whatever worked wonders since the first month that I was working out I ate crap since I did not track my diet or know how many calories I needed and so on. Another great resource is www.fitday.com. It’s so great that I kinda want to build my own version with groups friends and make it more webby. So stay tuned for that.
So, thus far after 2 months of working out, and 1 month of working out and eating right, I have lost 10lbs, and 1.5 inches off my waist. Other changed areas are face and so on.
I didn’t believe one of the guides when it said :
“What determines the amount of fat you have on your body is the following things:
1) the food you eat
2) the amount of muscle you have
3) the amount of cardiovascular exercise you do (running, biking, etc.)”
Combine those 3 and you will get results. Anyway the long and short of it is that I can see changes and I’m happy with the progress.
