So my primary workout days will be Sunday through Wednesday, 4 days in a row, Kung Fu will be a normal Saturday. Thursdays are a good day for doing demos at Pair-a-Dice Games since it's minis/historicals and
Fridays are my 1/2 day at work, so some days I'll be able to
When I leave Friday/Saturday as my main off-days, it opens it up so I can do Con/Event coverage.
12 August
Today was a quick trip, I got there less than an hour before closing...
Cardio: 20 minutes in the Circuit, got my heartrate to about 138bpm.
Dumbbell Bench press
3 sets of 12 45# bells
Supline Benchpress Flies
3 sets of 12 w/25# bells
Incline Dumbbells
3 sets of 12 45# bells
13 August
This was a great day at the gym. While I love going to the gym with Sean and Ian, when I'm by myself, I can really concentrate. Cardio today was amazing...I did 15 minutes elliptical training, but I got 1.21 miles covered, most importantly I broke the mile in under 12...11:09 in fact. My heart rate was about as high as I want to get it at 170bpm, but after i peaked at the end of the mile it dropped back to 138bpm.
Chin/Dip Assist
Dip Assist
10 reps w/ 40# assist
11 reps w/ 40# assist (failed on 12)
6 reps w/ 30# to failure
3 reps w/20# (failed on 4)
Chin Assist
6 reps w/50# assist (wide grip)
6 reps w/50# assist (narrow grip)
1 reps w/60#+4 reps 70# assist to failure.
Lat Pulldowns
16 reps @ 85# (8 front/8 rear)
12 reps @ 100# (8 front/8 rear)
6 reps @ 130# (3 front/3 rear)
9 reps @ 130# (5 front/4 rear)
Fly Curls (Matrix Machine)
Core exercise working the abs, deltoids, and chest. So I'm warming up on the first set, push it more on the second, go higher on the third set and then burn it out on the last 2 sets.
10 reps @ 22.5# (each side)
14 reps @ 22.5# (each side)
8 reps @ 27.5# (each side)
15 reps @ 17.5# (each side)
22 reps @ 17.5# (each side)
Abs - Matrix Crunch Machine
20@80#
20@100#
14@140#
8@140#
14 August
Cardio: Circuit Training 20 minutes (138bpm)
Back extensions
3 sets of 16/20/20 reps
Standing Barbell Curls (braced)
40# BB
3 sets; 14/16/16
Abs - Matrix Machine
16@90#
20@80#
20@80#
Abs - Matrix Crunch Machine
25@100#
10@150#
13@150#
60 reps to failure @ 60#
Abdomial Obliques
45# disks 30 reps (15 each side)
45# disks 20 reps (10 each side)
25# disks 30 reps (15 each side)
15 August was a planned day off (Thursday)
16 August and 17 august we had a Yard Sale, so Friday was spent prepping, and Saturday was spent doing the yard sale and dealing with with exhaustion due to the insane heat.
Fridays are my 1/2 day at work, so some days I'll be able to
When I leave Friday/Saturday as my main off-days, it opens it up so I can do Con/Event coverage.
12 August
Today was a quick trip, I got there less than an hour before closing...
Cardio: 20 minutes in the Circuit, got my heartrate to about 138bpm.
Dumbbell Bench press
3 sets of 12 45# bells
Supline Benchpress Flies
3 sets of 12 w/25# bells
Incline Dumbbells
3 sets of 12 45# bells
13 August
This was a great day at the gym. While I love going to the gym with Sean and Ian, when I'm by myself, I can really concentrate. Cardio today was amazing...I did 15 minutes elliptical training, but I got 1.21 miles covered, most importantly I broke the mile in under 12...11:09 in fact. My heart rate was about as high as I want to get it at 170bpm, but after i peaked at the end of the mile it dropped back to 138bpm.
Chin/Dip Assist
Dip Assist
10 reps w/ 40# assist
11 reps w/ 40# assist (failed on 12)
6 reps w/ 30# to failure
3 reps w/20# (failed on 4)
Chin Assist
6 reps w/50# assist (wide grip)
6 reps w/50# assist (narrow grip)
1 reps w/60#+4 reps 70# assist to failure.
Lat Pulldowns
16 reps @ 85# (8 front/8 rear)
12 reps @ 100# (8 front/8 rear)
6 reps @ 130# (3 front/3 rear)
9 reps @ 130# (5 front/4 rear)
Fly Curls (Matrix Machine)
Core exercise working the abs, deltoids, and chest. So I'm warming up on the first set, push it more on the second, go higher on the third set and then burn it out on the last 2 sets.
10 reps @ 22.5# (each side)
14 reps @ 22.5# (each side)
8 reps @ 27.5# (each side)
15 reps @ 17.5# (each side)
22 reps @ 17.5# (each side)
Abs - Matrix Crunch Machine
20@80#
20@100#
14@140#
8@140#
14 August
Cardio: Circuit Training 20 minutes (138bpm)
Back extensions
3 sets of 16/20/20 reps
Standing Barbell Curls (braced)
40# BB
3 sets; 14/16/16
Abs - Matrix Machine
16@90#
20@80#
20@80#
Abs - Matrix Crunch Machine
25@100#
10@150#
13@150#
60 reps to failure @ 60#
Abdomial Obliques
45# disks 30 reps (15 each side)
45# disks 20 reps (10 each side)
25# disks 30 reps (15 each side)
15 August was a planned day off (Thursday)
16 August and 17 august we had a Yard Sale, so Friday was spent prepping, and Saturday was spent doing the yard sale and dealing with with exhaustion due to the insane heat.
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