Circuit/weight training + cardio

Hit the gym this evening after work for a circuit/weight training and cardio workout combo:

WORKOUT 1 - CIRCUIT/STRENGTH TRAINING
I found an article in an old edition of Fitness Magazine (Feb. 13) on a simple circuit routine using commonly found gym equipment (the article is also online on the Fitness Magazine website - Make the Most of the Weight Machines at Your Gym). The article states following the exercises in order and starting with 2 sets of 12 reps each. Since this was my 1st workout, I ended up not following the routine in order. Some machines were being used so I had skip them and come back to them later. I added a machine by mistake. And finally, I missed one machine altogether because I wasn't familiar with the layout in the gym and used a different machine only to find the machine I needed when I was leaving the workout area. I have the exercises listed in the order I did them (the order of the exercises as they are listed in the article is in parentheses):

Assisted Chin-up Machine - 180 # (2)

Pec Fly Machine - 20# (added in error)

Rotary Chess Press (in lieu of Incline Chest Press)  -40 # (1)

(Photo courtesy of American Council on Exercise website)

Cable Machine Overhead Tricep Extension - 30# (4)

Lateral Raise Machine (isometric) - 10# total/5# each side (3)

Cable Machine Bicep Curl - 30#  (5)

(Photo courtesy of Fitness Magazine website)

Leg Press Machine - 40# (6)

(Photo courtesy of American Council on Exercise website)

Prone Hamstring Curl Machine - 30# (7)

(Photo courtesy of American Council on Exercise website)

Cable Machine Standing Leg Lifts - 20#

(Photo courtesy of American Council on Exercise website)

Stability ball (with weight - FM calls for using a 5-lb plate weight; I used a 6-lb medicine ball)

WORKOUT 2 - HIGH-INTENSITY INTERMITTENT EXERCISE
Following the circuit training, I ended with cardio - high-intensity intermittent exercise on the exercise bike ('bike sprints') - 8 sec 'high' speed riding followed by 12 sec recovery for 30 min + 5-min cooldown (total 35:00, 6.52 cal, 172 cal)

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

Friday Night Fever at the Gym (strength training + cardio)

Started with 5:00 warmup (stairclimber): 66 cal, 16 floors, 170 feet (avg speed - 3.3 mph)

Strength training - weight/reps/sets
Dumbbell calf raises  - 24/10/3
Single-leg dumbbell calf raises - 12/5/3
Cable Adduction - 10/10/3
Cable Abduction - 10/10/3
Preacher Bar Curl - 25/5/5
Dumbell Fly - 10/5/3
Overhead Dumbbell Tricep Extension - 10/10/3
Cable Ab Crunch -3 sets: (1) 40/15; (2) 40/20; (3) 40/20
Bar Twist - 30/3 (body weight)
Single Leg Press - 25/15/3

Cardio (stationary bike)
30:00, 10.63 mi, 231 cal, 112 avg HR

PLAN FOR SUCCESS - WORKOUT SCHEDULE: 1/20 - 26/2013

People do not plan to fail - they fail to plan.  Here it is - another weekly training schedule.  So one day completed as planned.  Day 1 down, 6 more to go.

 

Friday sweat - stationary bike + upper body strength training

Hit the Y this evening - got in 30:00 cardio on stationary bike + ~40:00 upper body strength training.

6.41 mi, avg pace 4.4/mil, avg speed 12.82 mph, 288 cal
 

Used an upright bike that I hadn't seen at other gyms - Matrix Fitness - it looks like an upright bike but the seat is adjustable like a recumbent bike but on an incline.  Also, the display had several options.  Actually felt like this bike worked me worker than on a recumbent bike.  Definitely will use this one again.

 

Exercise (on wt machine: wt/rep/set)

Tricep extensions - 30/15/3

Bicep curls - 30/10/3

Lat pulldown - 40/10/3

Rotary chest press - 25/10/2

Dip assist - 200/5/2

Chin assist (hands close) - 200/5/2

Chin assist (hands under) - 200/5/1

Chin assist (hands over) - 200/5/1

(X-) sliding into fitness

Worked out at home on my X-slider this evening - 25:00, 206 cal.  Also did some core exercises:

Crunches - 20 X 5 = 100
Side crunches - 20 X 2 = 40
Planks - 20 sec X 3

(Abs were still somewhat sore from yesterday's workout)

Feel the burn!

A Real Thigh Burner + Core

I am liking my X-slider more and more; it is a real thigh burner.  I spent only 20 minutes on it this evening and my upper leg muscles (particularly my quads and hamstrings) got a good workout.

Also added some core exercises:
50 crunches
60 side crunches (alternating)
2 planks (30 sec each)

Home Workout: 25:00 on X-slider

Looks like an easy machine, huh? Definitely not!  I was sweating about 10:00 into my workout.  And I could feel the burn in my thighs. I believe with consistent use my thighs will get smaller (of course, these exercise machines are good only if you use them - LOL)!

I used my heart rate watch and pedometer to get some stats on my workout:



Heart rate watch: 80 cal


MIO Sport










                                                        


Pedometer:  40 cal, 0.36 mi, 1.17 mph, 826 steps



Sportline Traq Pedometer

(I haven't calibrated the pedometer yet - using the default setting for now - so I'm not confident that these measurements are accurate.)