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Re: Wes's Workout Log
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)
Got Soul, Not A Soldier
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Re: Wes's Workout Log
Ya I ride my bike all over the place. I got a BMX and a mountain bike, but mainly ride the BMX. To boxing and back is likely 15 miles, plus add on another 10 or so a day atleast. I don`t even consider it cardio, although I suppose it is and especially when I`m in a hurry.Originally Posted by wesrman
For someone starting out though who likely has shit cardio...a bike is probably a good start, much like a fast-paced walk or light jog.
When you get yourself to the point that you can do full out tabatas and hill sprints, it is hard to really consider other forms as a cardio workout, plus add the time factor. Getting better results both aerobic and anaerobically in about 15 mins as opposed to 1-2 hrs is hard to wrap ones head around to even go jog, or bike for cardio.
Bearing that in mind, you don`t get good cardio by jumping head first in the deep end either. I wouldn`t recommend to anyone who hasn`t built up and worked at cardio, to do some of the best results oriented things unless they were prepared first by working their way to it.
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Re: Wes's Workout Log
Well im only a couple months back into it so im not there yet. I do plan to pick up the running soon though. Ive just been enjoying the bike quite a bit because i havent rode much for years.
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Re: Wes's Workout Log
Friday August 8/08
Hams/Back/Biceps/Forearms
Pull Ups.......................4 sets
Chin Ups......................2 sets
Deadlift.......................2 sets
Barbell Curls.................2 sets
Incline Curls.................1 set
Palm Down Wrist Curls
(Superset With)............2 sets
Palm Up Wrist Curls
Revers Curls.................1 set
Seated Wrist Curls.........1 set
Pull Ups.......................2 sets
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Re: Wes's Workout Log
Saturday August 9/08
Cardio-
41 min (cut grass)
25 min (bicycle)
The Nail gun
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Re: Wes's Workout Log
Nice work. Was that hour and 15 minute walk in one go?
If you hear a voice within you saying that I am not a painter, then by all means paint and that voice will be silenced.
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Re: Wes's Workout Log
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.
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Re: Wes's Workout Log
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?
If you hear a voice within you saying that I am not a painter, then by all means paint and that voice will be silenced.
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Re: Wes's Workout Log
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.
Last edited by wesrman; 08-10-2008 at 09:04 PM.
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Re: Wes's Workout Log
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
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Re: Wes's Workout Log
Monday August 11/08
Cardio-
32 min (jog/walk)
25 min (bicycle)
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Re: Wes's Workout Log
Tuesday August 12/08
Hams/Back/Biceps/Forearms
Pull Ups......................4 sets
Chin Ups.....................2 sets
Deadlift......................2 sets
Barbell Curls................2 sets
Incline Curls................1 set
Palm Down Wrist Curls
(supersetted with).......2 sets
Palm Up Wrist Curls
Reverse Curls..............1 set
Seated Wrist Curls.......1 set
Pull Ups......................2 sets
2.)
Cardio- 36 min (bicycle)
Last edited by wesrman; 08-13-2008 at 11:31 AM.
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Re: Wes's Workout Log
Friday August 15/08
1.)
Quads/Chest/Delts/Triceps/Abs
Squats.............................2 sets
Bench Press......................2 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
2.)
Cardio- 30 min (cut grass)
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