Perfect 10 Plus

I finally started the Perfect 10 program (see post "Workout Week Preview: 6/9 - 15/2013" - June 9th)  strength training routine today.  The program is completed over 4 days - Mon, Tues, Thurs, Fri - but I moved to Sun  to start the week with some strength training.  I think as along as I stick with the pattern (number of days, workouts per day), I believe I will have the same results. 

After a 10:00 warm-up on the elliptical (0.38 mi), I proceeded with the workout.  I made a couple of substitutes since I couldn't do the exercises (squats and V sit-ups).  The program included alternate set of exercises to be completed once you perfect the initial set of exercises - I don't think these were intended to be substituted on an individual basis.

Today's workout for the Perfect 10 program called for 5 sets of the following exercises (amount of weight not given - determined by individual) (weight/reps/sets):

• Seated angled leg press (sub for squats) - 25/20/5
• Dumbbell curl - 20/20/5
• 'Skull crusher' (overhead reverse curl on back) - 20/20/5
• Barbell row - 20/20/5
• Inclined sit-ups (sub for V sit-ups) - 15

Time - 1:00, 368 cal

On paper this seems like a relatively easy workout, but there was little resting between exercises or sets.  By the 3rd set, I was sweating. I'm looking forward to tomorrow's workout (LOL).

Also, I added some cardio to the mix by doing some high-intensity intermittent exercise ('bike sprints') - 8 sec 'high' speed riding followed by 12 sec recovery for 20 min (4.37 mi, 112 cal)

Sweat Report - Workout Weeks in Review (3/3 - 16 /2013)

3/3 - 3/9/2013

TOTAL TIME: 6:55
TOTAL DISTANCE: 19.82 mi
TOTAL CAL: 4958

03/03/13: Power-walking - 6.76 mi, 1:41:47. 1044 cal.

03/04/13: Kickboxing class - 1:00:00, 558 cal.

03/06/13: All Cardio exercise - total 45:00; warmup - 5:00 (stairclimber); stationary bike - 20:00, 7.57 mi (22.7 mph), 328 cal; elliptical - 20:00, 1.19 mi (pace 16:48/mil), 325 cal.

03/09/13: SPARTAN SPRINT GEORGIA!  (1st obstacle mud run) - 3:28:15, 4.3 mi, 2703 cal

+++++++++++++++++++++++++++++++++++++++++++++++++

3/10 - 3/16/2013

TOTAL TIME: 0:30
TOTAL DISTANCE: 1.8 mi

03/13/13: Walking - 35:00, 2.0 mi.

Cardio burn!

Started with 5:00 warm-up on stairclimber: 79 cal, 20 floors, 200 ft

20:00 ride on stationary bike (1:30 at moderate rpm/80-90; 0:30 as fast as I could: >100, as much as 120):  7.57 mi, 49 cal (249 cal - heart rate monitor)   

20:oo on elliptical: 1.19 mi, 48 cal (325 cal - heart rate monitor)

TOTAL
45:00,  8.76  mi, 653 cal

Sweat Report: Workout Week in Review (2/17 - 2/23/13)

TOTAL DISTANCE - 4.46 mi
TOTAL TIME - 2 hr, 30 min
TOTAL CAL -  768

*Mon, 2/18/13
Strength training - 35:00; Cardio (elliptical) - 1.71 mi, 25:00, 205 cal

*Fri, 2/22/13
Strength training - 1:00:00, 277 cal; Cardio (elliptical) - 2.75 mi, 30:30, 286 cal

MobileFit (strength training + cardio)

5 min warmup (elliptcal)- 0.61 mi, 18 cal

Strength training
*Leg Press
*Outer thigh (machine)
*Inner thigh (machine)
*Side Leg Raises (laying)
*Tricep Extension (machine)
*Bicep Curl (machine)
*One-arm Tricep Extension (dumbbell)
*Ab Crunch (machine)
*Crunches

Cardio
*Elliptical: 30:48, 2.75 mil, 286 cal, max HR - 153, avg HR - 129




Octane Fitness LateralX X8000 Elliptical

MobileFIt (cardio only)

Got to gym late - only did 25:00 of cardio (on elliptical: 1.71 mi, 205 cal) and a handful of strength training exercises)

*Leg Press
*Inner thigh
*Outer thigh

Tracking workouts at the gym

I recently joined the local YMCA and found a new program that helps plan and track your workouts.  The Y uses MobileFitTM. 

Tonight was the 1st time I used the system.  Based on your answers to a short survey about your health and fitness goals, your past workout history, your workout preferences, etc., your enter your responses into a kiosk (look like an ATM) and the system builds a customizable workout plan for you.  Also, you are assigned a coach to whom you can provide feedback on your workouts, ask questions, etc. These are actually coaches that worked at the Y, but I didn't get a chance to talk with my coach because she wasn't on the schedule to work today.  You can customize the workouts that the system generates by adding, deleting, and replacing exercises, as well as changing the number of reps and sets, and amount of weight.  You print out your workout or send them to your mobile phone while at the gym.  And you can access the program online from your PC or tablet.

Tonight I did some strength training and 30 minutes of cardio.  I didn't complete all of the strength exercises (the MobileFit generated 13 exercises for me to do) since I got to the gym late.  Also, I had to change the weights on some of the routines because these were just too heavy for me.  In my feedback to my coach, I did note these adjustments to my workout - waiting to see what feedback I get from the coach (and more importantly, how long it takes for her to respond to me):
* Standing Hip Abductor (with band)
* Hip Adductor (on machine)
* Curled Bar Curl
* Dumbbell Standing Shoulder Press
* Long Lever Arm Crunch (arms extended overhead) - I added some resistance by holding a 5-lb weight.
* Hip Oblique Stretch
* Lower back Stretch

My cardio was on an elliptical (Octane Fitness Q35c) - this was different inasmuch by changing your stride (lengthening/ shortening), you can walk, jog, or run

31:14, 3.71 mi, 233 cal

 

 

 

Can't wait to see what new workout the MobileFit program has in store for me on my next check-in!

After Christmas Workout - Getting Back in the Saddle

First day back in the gym after the holiday and it was not so easy.  I did a modest warmup on the elliptical [15:00, 1.14 mi, 176 cal (monitor), HR 114-164)] followed by about 45:00 of upper and lower body strength training (227 cal):

UPPER (weight, reps, sets)
Biangular lat pulldown - 50#, 20, 3
Seated lat row - 50#, 10, 3
Shoulder press - 25#, 10, 3
Biangular chest press - 25#, 15, 3
Tricep pulldown - 50#, 10, 3

LOWER (weight, reps, sets)
Hip abductors - 70#, 60, 3
Hip adductors - 60#, 45, 3
Glutes - 30#, 5, 5
Calf raises - 20#, 25, 3

I wasn't at my peak today - somewhat sluggish, but I managed to get through it . Obvious too much turkey and cake the day before (LOL).  But I'm glad I did work out.

Total cal - 403