Dead Lift Day

Friday October 27, 2006

Excercise	Set	Weight	Reps
Sidebend	1	20lb	15
Sumo Deadlift	Warm-Up	Ø	15
	1	60kg	15
Standing Barbell Military Press	1	25kg	15
Static Barbell Hold	1	60kg	60 seconds

Warm-Up consisted of a 5 min walk at 2.8mph at an incline of one (1) on the treadmill and stretching. Work out was followed by an addition 5 min walk.

Cardio Day

Moved to week two of the program.

Thursday October 26, 2006

Time	Speed Walk/Jog	Distance	Calories
21min	2.8/5.6mph	1.63m	167.3C

Did an initial 5 minutes walking warm up before starting. Following with stretching.

Bench Day

Wednesday October 26, 2006

Excercise	Set	Weight	Reps
Bench Press	Warm-Up	20kg	15
	1	40kg	15
Dumbbell Row	1	35lb	15
Calf Raise	1	215lb	15
Close-Grip Bench Press	1	30kg	15

Warm-Up consisted of a 5 min walk at 2.8mph at an incline of one (1) on the treadmill and stretching. Work out was followed by an addition 5 min walk.

Cardio Day

Tuesday October 24, 2006

Time	Speed Walk/Jog	Distance	Calories
20min	2.8/5.6mph	1.54m	157.1C

Did an initial 5 minutes walking warm up before starting. Following with stretching.

First Full Work-Out

Monday October 23, 2006

Excercise	Set	Weight	Reps
Situp	1	Ø	15
Squat	Warm-Up	Ø	15
	1	40kg	15
Stiff Legged Dead Lift	1	30kg	15
Barbell Curl	1	20kg	15

Warm-Up consisted of a 5 min walk at 2.8mph at an incline of one (1) on the treadmill and stretching. Work out was followed by an addition 5 min walk.

First Week Finished

Like the title says, the first week has been completed. Started with the usual 5 minutes on the treadmill at 2.7mph followed by the weights.

Started with the sidebends. Used 20lb dumbbells for 15 reps per side. Next was the deadlifts. I opted to do the sumo style with my feet a little wider and holding the bar between my legs. I feel like I have much better form, and have been told the same by my workout partner, and it feels better. Did 60kg for 15 reps. Next was the standing barbell military press using 25kg for 15 reps. Lastly, static barbell hold with 60kg for 60 seconds.

Finished with another 5 minutes on the treadmill at the same rate as before.

It should be told, that I am doing stretching after the initial treadmill, but before the weights. On cardio days, the stretching is done after the workout.

Excercise	Set	Weight	Reps
Side Bend	1	20lb	15
Sumo Deadlift	1	60kg	15
Military Press	1	25kg	15
Static Barbell Hold	1	60kg	15

Cardio Day

Continued the cardio portion of the workout. Stuck directly to the program as listed. Increased walking speed to 2.7mph and jogging speed to 5.4mph at an incline of one (1). No problems. According to the treadmill, did 1.48 miles for 149.4 Calories.

Second Workout

Well the second workout is complete.

Repeated the treadmill before and after for five minutes each, increased the speed to 2.7mph.

Bench press was standard flat bench with hands slightly wider than shoulder width. Did 40kg for 15 reps.

Dumbbell Rows were done on a flat bench, one side at a time of course. Did 35lb for 15 reps.

Calf raise, used the Olympic machine and used the weight setting of 215lb for 15 reps.

Close Grip Bench Press was done just wide enough to allow the bar to touch the chest and the hands to be just touching the sides of the chest. Any narrower and I found that it tweaks my wrists a little too much to be comfortable. Did 30kg for 15 reps.

All excercises are done at a tempo of 1-2 second(s) for the positive phase, 2-3 seconds for the negative phase and a 1 second pause between. Idea is to limit the elastic effect.

Excercise	Set	Weight	Reps
Bench Press	1	40kg	15
Dumbbell Row	1	35lb	15
Calf Raise	1	215lb	15
Close Grip Bench Press	1	30kg	15

First Cardio Day

First day of cardio is complete. Stuck directly to the program as listed. Walking speed was 2.5mph and jogging speed was 5.0mph at an incline of one. No problems.

First Workout

Well the first day is complete.

Started with five (5) minutes on the treadmill at a speed of 2.5 mph on an incline of one (1), whatever that means, and ended with another of the same.

For the situps, there was no weight for a while, but they are full situps, hands behing the head, knees bent, and no feet anchor for 15 reps

Squats were behind the neck, in the power rack, legs parallel to the floor, 40kg for 15 reps.

Stiff Legged Dead Lift, 30kg for 15 reps, depth approximately mid shin, trying to acheive the depth possible if the 20kg plates were on the bar.

Barbell Curl, 20kg, or just the olympic bar, for 15 reps.

All excercises are done at a tempo of 1-2 second(s) for the positive phase, 2-3 seconds for the negative phase and a 1 second pause between. Idea is to limit the elastic effect.

Startup

Well, I've just started working out this week. I haven't been working out for the past couple years and it was noticably difficult.

I am doing The Long Cycle - Simple Periodization for the Beginner to Intermediate Trainee by John Christy using the three day split.

On the remaining two days, not counting the weekends, I am doing the The Couch-to-5K Running Plan, but this is being spread out to only twice a week.

The goal is to get into an acceptable fitness level.

This week in the workout is not the official start week, but more of a getting used to the order of the excercises and dialing in the work set weights.

The gym here at work contains all of the necessary equipment, but the olympic weight to be used are in kilograms, so that will be something to get used to.