Tuesday, May 28 2013: Day 24 (123 Days to go)

Movement:

• 11,642 Total Steps

Resistance Training:

• None Today

Energy Systems Training:

• None Today

 *Just bought New Balance Flat shoes.  Letting the body adjust before I go all out on them.  Lower legs are sore just from walking around on them today.

Monday, May 27 2013: Day 23 (124 Days to go)

Movement:

• 11,208 Total Steps

Resistance Training:

1. 1-Arm Dumbbell Row (Elbow In):
2. Free Motion Row (Elbows Out):
3. Bent-Over E-Z Bar Row (Elbows In):
4.  Low Incline Dumbbell Chest Press:
5. Life Fitness Machine Chest Press:
6. Life Fitness Machine Chest Flye:

Energy Systems Training:

• None Today

Sunday, May 26 2013: Day 22 (125 Days Left)

Movement:

• 10,208 Total Steps

Resistance Training:

• None Today

Energy Systems Training:

• None Today

*Still getting over a cold so I didn't workout again today.

Saturday, May 25 2013 Day 21 (126 Days to go)

Movement:

• 9,008 Total Steps

Resistance Training:

• None Today

Energy Systems Training:

• None Today

Friday, May 24, 2013: Day 20 (127 Days to go)

Movement:

• 11,357 Total Steps

Resistance Training:

• None Today

Energy Systems Training:

• 45-Minutes of Zone 1 Cardio on the Treadmill

Thursday, May 23: Day 19, (128 Days to go)

Movement:

• 17,209 Total Steps

Resistance Training:

1. Staggered Super Set
1. Dips: BW X 5, BW + 15 lbs X 5, BW + 25 lbs X 5, BW + 45 lbs X 5, 5, 5
2. Barbell Biceps Curls:   50 lbs X 5, 70 lbs X 5, 80 lbs X 5, 90 lbs X 4, 3, 3

Energy Systems Training: 

• None Today

*Because I was on a boat drinking yesterday, I felt things today.  I should have had a much better workout.

Wednesday, May 22: Day 18 (129 Days to go)

Movement:

• 6,882 Total Steps

Resistance Training:

• None Today

Energy Systems Training: 

• None Today

*Today myself and six others had a work outing that took up the entire afternoon until the evening.  In the morning I had meetings so my day was shot for workouts.  However, I shifted my days around a bit so this could be an off day.

Tuesday, May 21, 2013: Day 17 (130 Days to go)

Movement:

• 12,306 Total Steps

Resistance Training:

• Free Motion Lat:  110 lbs X 5, 130 lbs X 5, 150 lbs X 5, 5, 5
• Life Fitness Dual Axis Pulldown: 42.5 lbs X 8, 57.5 X 8, 67 lbs X 8, 6, 6

Energy Systems Training: 

• None Today 

Monday, May 20 2013: Day 16 (131 Days to go)

Movement:

•  17,056 Total Steps

Resistance Training:

1. Staggered Super Set 1:
1. Safety Bar Squat:  135 lbs X 5, 155 lbs X 5, 175 lbs X 5, 195 lbs X 5, 5, 5
2. Cybex Seated Leg Curl:  90 lbs X 5, 105 lbs X 5, 120 lbs X 5, 135 lbs X 4, 130 lbs X 5, 4
2. Staggered Super Set 2: 
1. Backwards Sled Pull: 135 lbs X 25 yards, 25 yards, 25 yards
2. Stability Ball Hams of Hell:  Body Weight X 6/6/6, 6/6/6, 6/6/6

Energy Systems Training: 

• None today

*Tweaked my low back today.  My girlfriend who is a Physical Therapist thinks it is a sprained SI.  Passed disk herniation tests so that is good.  She says I will be fine but things will be tight for 7-10 days in my back.

Sunday, May 19: Day 15 (132 Days Left)

Movement:

• 12,754 Total Steps

Resistance Training:

• None Today

Energy Systems Training:

• None Today

*Did not workout today.  Major allergy issues going on last night and all day today.

Saturday, May 18 2013: Day 14 (133 Days to go)

Movement: 

• 14,005 Total Steps

Resistance Training:

1. Staggered Super Set
1. 1-Arm Dumbbell Row (Elbow In):  25 lbs X 5/5, 40 lbs X 5/5, 55 lbs X 5/5, 70 lbs X 5/5, 85 lbs X 5/5, 5/5, 5/5
2. Flat Bench Dumbbell Chest Press:   25 lbs X 5, 40 lbs X 5, 55 lbs X 5, 70 lbs X 5, 85 lbs X 5, 5, 5
2. Straight Set 
1. Cybex Cable Low Row (Lat Pulldown Bar):  11.5 Plates X 10, 8

Energy Systems Training:

• None Today

Friday, May 17 2013: Day 13 (134 Days to go)

Movement:

• 12,008 Total Steps

Resistance Training:

• None Today

Energy Systems Training:

• None Today

Thursday, May 16 2013: Day 12 (135 Days to go)

Movement:

• 10,511 Steps

Resistance Training:

1. Staggered Super Set
1. Barbell Biceps Curl:  55 lbx X 5, 70 lbs X 5, 85 lbs X 5, 5, 5, 5, 5
2. Weighted Dips:  BW + 15 lbs X 5, BW + 25 lbs X 5, BW + 35 lbs X 5, 5, 5, 5, 5
2. Staggered Super Set
1. Cybex Preacher Cable Curl: 6 plates X 6, 5 plates X 9, 8
2. Life Fitness Rope Pushdown:  52.5 lbs X 9, 8, 8

Energy Systems Training:

• None Today

Wednesday, May 10 2013: Day 11 (136 Days to go)

Movement:

• 14,002 Total Steps

Resistance Training:

• None Today

Energy Systems Training:

• 40 Minutes Walking on the Treadmill at Zone 1

Tuesday, May 14 2013: Day 10 (137 Days to go)

Movement:

•  12,724 Total Steps

Resistance Training:

1. Staggered Super Set
1. Free Motion Lat:  80 lbs X 5, 100 lbs X 5, 120 lbs X 5, 140 lbs X 5, 5, 5, 5, 5
2. Dumbbell Shoulder Press:  35 lbs X 5, 45 lbs X 5, 55 lbs X 5, 5, 5, 5, 5
2. Straight Set
1. Life Fitness Dual Axis Pulldown:  65 lbs/Stack X 8, 8, 8

Energy Systems Training:

• 40 minutes of Zone 1 walking at an incline on the treadmill first thing in the morning on an empty stomach

 

Monday, May 13 2013: Day 9 (138 Days to go)

Movement:

• 17,810 Total Steps

Resistance Training:

1. Staggered Super Set 1:
1. Safety Bar Squat:  135 lbs X 5, 160 lbs X 5, 185 lbs X 5, 5, 5, 5, 5
2. Cybex Seated Leg Curl:  90 lbs X 5, 110 lbs X 5, 130 lbs X 5, 5, 5, 5, 5
2. Staggered Super Set 2:
1. Dumbbell Step Up:  40 lbs X 8/8, 8/8
2. Single Leg Dumbbell RDL:  40 lbs X 8/8, 8/8
3. Straight Set 1: 
1. Manual Standing Calf Raise:  Body Weight X 20, 20

Energy Systems Training:

• 40 Minutes Zone 1 Incline Treadmill Walking

Sunday, May 12 2013: Day 8 (139 Days to go)

Movement:

• 16,713 Total Steps

Resistance Training:

1. Staggered Super Set 1:
1. 1-Arm Dumbbell Row:  35 lbs X 5/5, 50 lbs X 5/5, 65 lbs X 5/5, 80 lbs X 5/5, 5/5, 5/5, 5/5, 5/5
2. Flat Bench Dumbbell Chest Press:  35 lbs X 5, 50 lbs X 5, 65 lbs X 5, 80 lbs X 5, 5, 5, 5, 5
2. Staggered Super Set 2:
1. Cybex Low Row (Wide Grip with Lat Pulldown Bar):  11 plates X 8, 8, 6
2. Precor Incline Barbell Chest Press: 135 lbs X 8, 6, 5 *This didn't feel good on the joints, so I will switch to a lower incline next time
3. Straight Set:
1. Low Incline Bench Flutter:  2.5 lbs X 8/8/8, 8/8/8

Energy Systems Training:

• Did Zone 1 Treadmill Incline Walking first thing in the morning on an empty stomach with coffee

Saturday, May 10 2013: Day 7 (140 Days to go)

Movement:

• 6,815 Total Steps

Resistance Training:

• None Today

Energy Systems Training:

• None Today

Friday, May 10 2013: Day 6 (141 Days to go)

Movement:

• 18,713 Total Steps

Resistance Training:

1. Staggered Super Set
1. Barbell Biceps Curl:  30 lbs X 5, 50 lbs X 5, 65 lbs X 5, 80 lbs X 5, 5, 5, 5, 5
2. Weighted Dips:  Body Weight (BW) X 5, BW + 10 lbs X 5, BW + 17.5 lbs X 5, BW + 25 lbs X 5, 5, 5, 5, 5

Energy Systems Training:

• None Today

Thursday, May 9 2013: Day 5 (142 Days to go)

Movement:

• 10,079 Total Steps

Resistance Training:

• None Today

Energy Systems Training:

• None Today

Wednesday, May 8 2013: Day 4 (143 Days to go)

Movement:

• 12,526 Total Steps

Resistance Training:

1. Staggered Super Set
1. Free Motion Lat:  90 lbs X 5, 100 lbs X 5, 110 lbs X 5, 120 lbs X 5, 130 lbs X 5, 5, 5, 5, 5
2. Dumbbell Shoulder Press:  30 lbs X 5, 35 lbs X 5, 40 lbs X 5, 45 lbs X 5, 50 lbs X 5, 5, 5, 5, 5

Energy Systems Training:

• None Today

Tuesday, May 7, 2013: Day 3 (144 Days to go)

Movement:

• 15,274 Total Steps

Resistance Training:

1. Staggered Super Set
1. Safety Squat:  135 lbs X 5, 145  lbs X 5, 155 lbs X 5, 165 lbs X 5, 175 lbs X 5
2. Cybex Seated Leg Curl:  70 lbs X 5, 90 lbs X 5, 100 lbs X 5, 110 lbs X 5, 120 lbs X 5

Energy Systems Training:

• None today

Monday, May 6 2013: Day 2 (145 Left to go)

Movement:

• 14,055 Steps

Resistance Training:  Horizontal Day

1. 1-Arm Dumbbell Row (Elbow In):  30 lbs X 5/5, 45 lbs X 5/5, 60 lbs X 5/5, 75 lbs X 5/5, 5/5, 5/5, 5/5, 5/5
2. Staggered Super Set:
1. Wide Grip Cable Row:  8 plates X 5, 9 plates X 5, 10 plates X 5, 10.5 plates X 5, 5, 5, 5, 5
2. Flat Bench Dumbbell Chest Press: 30 lbs X 5, 45 lbs X 5, 60 lbs X 5, 75 lbs X 5, 5, 5, 5, 5

Energy Systems Training:

• None Today

Sunday, May 5 2013: Day 1 (146 Left to go)

Movement:

• 11,160 Total Steps

Resistance Training:

• Off Day

Energy Systems Training: 

• Off Day

Wednesday, April 24 2013

Movement:

• 10,376 Steps

Resistance Training:

• Off Day

Energy Systems Training:

• Off Day

Monday, April 22 2013

Movement:

• 13,737 Steps

Resistance Training:

1. Dumbbell Shoulder Tree:  3 Sets X 15 Reps
2. Seated Dumbbell Shoulder Press (Wave Load):  30 X 8, 35 X 6, 40 X 4; 35 X 8, 40 X 6, 45 X 4; 40 X 8, 45 X 6, 50 X 2
3. Super Set (Wave Load):
1. Barbell Biceps Curl:  55 X 8, 60 X 6, 65 X 4; 60 X 8, 65 X 6, 70 X 4; 65 X 8, 70 X 6, 75 X 4
2. V-Bar Pushdown:  6.0 X 8, 7.0 X 6, 8.0 X 4; 6.5 X 8, 7.5 X 6, 8.5 X 4; 7.0 X 8, 8.0 X 6, 9.0 X 4

Energy Systems Training:

• None Today

Friday, April 19 2013

Movement:

• 13,270 Steps

Resistance Training:

• None

Energy Systems Training: Prowler (Sled) Pushing

• Dynamic Flexibility Circuit
• 25 Yard Sprint/Push
• 2X @ No Weight
• 2X @ 45 lbs
• 10X @ 90 lbs
• Walked for 15 minutes to Cool Down

Thursday, April 18 2013

Movement:

• 8,812 Steps

Resistance Training:  Back/Chest

1. Super Set
1. Smith Machine Recline Row:  Body Weight X 15, 15, 15
2. Standing Dumbbell Flasher:  10 X 15, 15, 15
2. 1-Arm Dumbbell Row (Wave Load):  60 X 8/8, 65 X 6/6, 70 X 4/4; 65 X 8/8, 70 X 6/6, 75 X 4/4
3. Super Set
1. Medium Grip Lat Pulldown (Wave Load): 9 X 8, 10 X 6, 11 X 4; 10 X 8, 11 X 6, 12 X 4
2. Low Incline Dumbbell Chest Press (Wave Load):  60 X 8, 65 X 6, 70 X 4; 65 X 8, 70 X 6, 75 X 4

Energy Systems Training:

• None Today

Wednesday, April 17 2013

Movement:

• 13,137 Steps

Resistance Training:

• None Today

Energy Systems Training:Treadmill Workout

• Warm Up (15 Minutes)
• 2 minutes @ 4.9 mph
• 2 minutes @ 5.3 mph
• 2 minutes @ 5.7 mph
• 2 minutes @ 6.1 mph
• 2 minutes @ 6.5 mph
• 2 minutes @ 6.9 mph
• 3 minutes @ 2.8 mph for Cool Down
• Workout (24 Minutes Zone 2/Zone 1 Intervals)
• 1 minute @ 9.0 mph
• 2 minutes @ 4.0 mph
• 1 minute @ 9.0 mph
• 2 minutes @ 4.0 mph
• 1 minute @ 9.0 mph
• 2 minutes @ 4.0 mph
• 1 minute @ 9.0 mph
• 2 minutes @ 4.0 mph
• 1 minute @ 9.0 mph
• 2 minutes @ 4.0 mph
• 1 minute @ 9.0 mph
• 2 minutes @ 4.0 mph
• 1 minute @ 9.0 mph
• 2 minutes @ 4.0 mph
• 3 minutes @ 3.5 mph to Cool Down

Tuesday, April 16 2013

Below is what I did for my workouts today.

Movement:

• 14,520 Steps

Resistance Training:  Shoulders/Arms

1. Shoulder Tree (Incline Rear Delt Flyes, Side Raise, Front Raise): 3 Sets X 30 Reps
2. Dumbbell Shoulder Press (Done as a Wave Load):  30 X 8, 35 X 6, 40 X 4; 35 X 8, 40 X 8, 45 X 4
3. Barbell Biceps Curl (Done as a Wave Load):  50 X 8, 55 X 6, 60 X 4; 55 X 8, 60 X 6, 65 X 4
4. V-Bar Triceps Pushdowns with back supported on pad (Done as a Wave Load):  5 X 8, 6 X 6, 7 X 4; 6 X 8, 7 X 6, 8 X 4

Key Point: I would have liked to get one more exercise each of Biceps and Triceps but ran out of time today.

Energy Systems Training:  Zone 3 Time Trial on the Treadmill

• Warm-Up (15 Minutes)
• 2 minutes @ 4.9 mph
• 2 minutes @ 5.3 mph
• 2 minutes @ 5.7 mph
• 2 minutes @ 6.1 mph
• 2 minutes @ 6.5 mph
• 2 minutes @ 6.9 mph
• 3 minutes @ 2.8 mph to cool down
• Workout
• 10 minutes @ 8.0 mph
• 10 minute cool down of walking the track 

Monday, April 15 2013

Here is what I did for Physical Activity/Workouts today.
 
Movement:

• 10,759 Steps

Resistance Training:

• None

Energy Systems Training:

• Warm-Up (15 Minutes)
• 2 minutes @ 4.9 mph
• 2 minutes @ 5.3 mph
• 2 minutes @ 5.7 mph
• 2 minutes @ 6.1 mph
• 2 minutes @ 6.5 mph
• 2 minutes @ 6.9 mph
• 3 minutes @ 2.8 mph to cool down
• Workout (30 Minutes)
• 2 minutes @ 7.5 mph
• 4 minutes @ 3.9 mph
• 2 minutes @ 7.7 mph
• 4 minutes @ 3.9 mph
• 2 minutes @ 8.0 mph
• 4 minutes @ 3.9 mph
• 2 minutes @ 8.0 mph
• 4 minutes @ 3.9 mph
• 6 minutes walking around the track to cool down

Wednesday, April 10 2013

Movement:
Resistance Training:
Energy Systems Training:
 

Tuesday, April 9 2013

Movement:

• 12,202 Steps

Resistance Training:
Energy Systems Training:

Friday, April 5 2013

Today was an off-day.

Movement:

• 9,230 Steps

Energy Systems Training:

• None

Resistance Training:

• None

Thursday, April 4 2013

Today was an off-day.

Movement:

• 12,582 Steps

Energy Systems Training:

• None

Resistance Training:

• None

Wednesday, April 3 2013

Below are the workouts I did today.  I did an Energy Systems (Cardio) workout in the am and a Resistance Training workout in the afternoon.

Movement:

• 20,097 steps

Energy Systems Training:

• Warm Up (15 minutes)
• 2 minutes Treadmill running @ 4.9 mph
• 2 minutes Treadmill running @ 5.3 mph
• 2 minutes Treadmill running @ 5.7 mph
• 2 minutes Treadmill running @ 6.1 mph
• 2 minutes Treadmill running @ 6.5 mph
• 2 minutes Treadmill running @ 6.9 mph
• 3 minutes Treadmill walking @ 2.8 mph
• Workout
• 1 minute Treadmill running @ 8.0 mph/2.0% grade
• 2 minutes Treadmill walking @ 4.0 mph/2.0% grade
• 1 minute Treadmill running @ 8.4 mph/2.0% grade
• 2 minutes Treadmill running @ 4.0 mph/2.0 grade
• 1 minute Treadmill running @ 8.0 mph/3.0% grade
• 2 minutes Treadmill walking @ 4.0 mph/3.0% grade
• 1 minute Treadmill running @ 8.4 mph/3.0% grade
• 2 minutes Treadmill running @ 4.0 mph/3.0 grade
• 1 minute Treadmill running @ 8.0 mph/4.0% grade
• 2 minutes Treadmill walking @ 4.0 mph/4.0% grade
• 1 minute Treadmill running @ 8.4 mph/4.0% grade
• 2 minutes Treadmill running @ 4.0 mph/4.0 grade
• 1 minute Treadmill running @ 8.4 mph/4.0% grade
• 2 minutes Treadmill running @ 4.0 mph/4.0 grade
• 10 minutes walking the track to cool down

Resistance Training:

1. Life Fitness Dual Axis Pulldown:
2. Seated Dumbbell Shoulder Press:
3. Cybex V-Bar Pulldown:
4. Life Fitness Dual Axis Shoulder Press:
5. Free Motion Lat:
6. Free Motion Lift (Biceps Curl):
7. Free Motion Cable Cross (Rope Pushdown):

Tuesday, April 2 2013

Today was an off day from working out but got plenty of movement in.

Movement:

• 12,304 steps

Energy Systems Training: 

• None

Resistance Training:

• None

Monday, April 1 2013

Movement:  

• 15,105 Steps

 Energy Systems Training:

• Warm Up:  15 minute Jog (2 minutes @ 4.9 mph, 2 Minutes @ 5.3 mph, 2 Minutes @ 5.7 mph, 2 minutes @ 6.1 mph, 2 minutes @ 6.5 mph, 2 minutes @ 6.9 mph, 3 minutes @ 2.8 mph)
• Workout:  8 Minute Jog (8 minute jog @ 7.5 mph, 10 minute walk at 3.9 mph)

Resistance Training:

• None

Thursday, January 9 2013

Total Steps:  12,139

Resistance Training Workout:  None

Cardio/Energy Systems Workout:  Treadmill Running

Warm-Up:

• 2 minutes 3.5 mph
• 2 minutes 5.0 mph
• 2 minutes 6.0 mph

Workout:

•  20 minutes at 6.5 mph/2.0% Grade
•  10 minute cool down of walking around the track

Wednesday, January 9 2013

This is my physical activity/workout for the day:

Total Steps:  8,738

Resistance Training Workout:  Shoulders/Arms

Shoulders: 

1. Kettlebell 1-Arm Snatch:  12 kg X 6/6, 16 kg X 6/6, 20 kg X 6/6, 6/6, 6/6, 6/6; 12 kg X 30/30

Biceps:

1. Cybex Cable Preacher Curl:  5.5 plates X 6, 6, 6, 6; 3.0 X 20
2. Free Motion Lift (Biceps Curl):  50 lbs X 4, 4, 4, 4; 30 X 20

Triceps: 

1. Life Fitness Triceps Press:  190 lbs X 6, 6, 6, 6; 110 X 30
2. Decline Dumbbell Triceps Skull Crusher:  30 lbs X 6, 6, 6, 6 17.5 X 20

Cardio/Energy Systems Workout:  None

Monday, January 8 2013

This is my physical activity/workout for the day:

Total Steps:  12,675

Resistance Training Workout:  None

Cardio/Energy Systems Workout:  Treadmill Running

Warm-Up:

• 2 minutes 3.5 mph
• 2 minutes 4.0 mph
• 2 minutes 4.5 mph
• 2 minutes 5.0 mph
• 2 minutes 5.5 mph
• 2 minutes 6.0 mph
• 2 Minutes 6.5 mph

Workout:

•  15 minutes at 6.5 mph/2.0% Grade
•  10 minute cool down of walking around the track