Wes's Workout Log

[wesrman]

Tuesday August 5/08

1.)
Cardio- 57 min (walk)
2.)
Cardio- i hr 27 min (walk)

[wesrman]

Wednesday August 6/08

1.)
Chest/Delts/Triceps/Abs
Bench Press......................3 sets
Push Ups..........................2 sets
Incline Laterals..................2 sets
Military Press.....................2 sets
Close Grip Bench Press........2 sets
Overhead Extension............1 sets
Sit Ups.............................2 sets

2.)
Cardio-
20 min (bicycle)
1 hr 15 min (walk)
20 min (bicycle)

[Chris Nagel]

Wednesday August 6/08

1.)
Chest/Delts/Triceps/Abs
Bench Press......................3 sets
Push Ups..........................2 sets
Incline Laterals..................2 sets
Military Press.....................2 sets
Close Grip Bench Press........2 sets
Overhead Extension............1 sets
Sit Ups.............................2 sets

2.)
Cardio-
20 min (bicycle)
1 hr 15 min (walk)
20 min (bicycle)

Nice work. Was that hour and 15 minute walk in one go?

[wesrman]

Nice work. Was that hour and 15 minute walk in one go?

Ya i rode my bike to my buddy's, we went for a 1hr 15 min walk, then i rode home.

I know walking isnt the best exercise but my buddy isnt in good enough shape to run.

[Chris Nagel]

Ya i rode my bike to my buddy's, we went for a 1hr 15 min walk, then i rode home.

I know walking isnt the best exercise but my buddy isnt in good enough shape to run.

It's still good exercise. It's hard to believe, but with all things being equal, walking burns more calories, and it take more effort from your muscles than running.

In running, you'd want your body to move as efficiently as possible. With the elasticity of your muscles and tendons, running doesn't demand as much effort as walking does, nor does running faster necessarily mean that you'll burn more calories covering the same distance.

Walking on the other hand, doesn't make full use of our momentum. It takes more energy to go fast while keeping yourself from breaking into a run.

It's a good add-on if you need something extra to help burn fat. More importantly, knowing this should bring to question the point of why you're doing an exercise, or in other words what you want to get out of it.

It's just some things to think about. By the way what kind of loads are you using for your weight training at this point?

[wesrman]

It's just some things to think about. By the way what kind of loads are you using for your weight training at this point?

Thats basically why i walk. Just to burn some extra calories while im eating like a horse trying to pack on muscle.

Im pretty weak and out of shape still, but im going rather heavy (for me) on most of the bigf lifts (bench press/pull ups) and a little less so for smaller muscles like arms. For forearms (palm up wrist curls ets) i like high reps (15-20 reps). I like to train close to (if not completely to) failure. For some reason i feel like im cheating if i stop early.

Ill do this for a month or so and then mix in a few new exercises and maybe use higher reps.

For example:
Bench Press..................3 sets 6,5,4 reps
Push ups......................2 sets 20 reps
Incline Laterals..............2 sets 9 reps
Military Press.................2 sets 7 reps
Close Grip Bench Press....2 sets 8,7 reps
Overhead Extension........2 sets 10 reps
Sit ups.........................2 sets 15 reps
The actual weights are irrelevant (for this, obviously they are relevant). As long as i do as many reps as i can (or close to it) and continue to add reps/weight to the exercise over time, im happy. I dont lift to be like a powerlifter, i couldnt care less how much i can bench. I just want to get in good shape. I also concentrate on form as opposed to how much i can lift. I keep track of all weights and reps per work out to ensure that im moving up in reps/weight regularly.

[wesrman]

Sunday August 10/08

Bench Press....................3 sets
Push Ups........................2 sets
Incline Laterals................2 sets
Military Press...................2 sets
Close Grip Bench Press......2 sets
Overhead Extension..........1 set
Sit Ups...........................2 sets

[Youngblood]

You should try to get out to a club wes, I bet you'd enjoy it. Even if time only allows once a week or so.

[wesrman]

You should try to get out to a club wes, I bet you'd enjoy it. Even if time only allows once a week or so.

Ya i would love to, but i need 2 days off per week. If i ever get a day job or a job that isnt so physical i will 4 sure.

[wesrman]

Wednesday March 4/09

Squats 3 sets 6 reps
Bench Press 3 sets 4 reps
Seated Rows 3 sets 6 reps
Upright Rows 3 sets 6 reps
Zottman Curls 3 sets 8,7,7 reps
Paulm Up Wrist Curls 2 sets 17,16 reps
Core Circuit 2 sets of each:
Chinnies 30 reps
Push Ups 10 reps
Plank 30 seconds

Back has been sore again all week. My job sucks and i need a new one so i dont have back problems for the rest of my life.

Started grease the groove training for push ups today.
Mon/wed/fri mini workouts of push ups throughout the day.
push ups 5 sets 10 reps

[wesrman]

Thursday March 5/09

Beautifull day today.

1.)
25 min (walk)
Lunch
2.)
25 min (walk)

[wesrman]

Friday March 6/09

Strength

Deadlift 3 sets 6,5,5 reps
Weighted Chin Ups 3 sets 5 reps
Military Press 3 sets 6,5,5 reps
Close grip Bench Press 3 sets 5 reps

Superset:
Palm Down wrist Curls 2 sets 11 reps
Palm Up Wrist Curls 2 sets 11 reps

Reverse Curls 1 set 7 reps
Behind Back Wrist Curls 1 set 20 reps

Core Circuit / 2 sets:
Chinnies 30 reps
Supermans 8 reps
Plank 30 seconds

Grease the groove:
push ups 9 sets 10 reps

[wesrman]

Monday March 9/09

Muscular Endurance/Conditioning

Circuit / 4 sets:
Bodyweight squats 20 reps
Push Ups 15 reps
Chin Ups 8 reps

Superset / 2 sets:
Wrist Roller (A)
Wrist Roller (B)

Core Circuit / 2 sets:
Chinnies 30 reps
Supermans 9 reps
Plank 30 sec

Grease the groove:
9 sets of 10 reps