Gym Diary: Thursday, September 13, 2012

If you want to see my food diary, click here.

     That's 126 / 72 at 98... AFTER gym, shower, and paying my electric bill at a bank.  I'm cool with that!

     I'm not dancing with any eat disorders.  I eat well, and I stay mindful of nutrition contents of foods I eat and drink.  Yes, I check my weight frequently, and that really has a lot to do with curiosity and monitoring my weight trends -- what do I usually weigh around breakfast time, around lunch time, around bed time.  I've even checked my weight before and after dumping some poop.  I'm enjoying the interesting ride, and I have reasons to think I'm managing a fairly healthy lifestyle.

     Today, my weight before breakfast was 71.5 and 72.6 afterwards, so there's been a steady climb over the last few days.  

     I'm talking to myself.  Isn't that what diaries are for?   So why publish it all?  Why not?

     When I don't state the kg of the weight I'm using to exercise, I state the machine setting like in the picture above.  It is set on 13.

     I love using the squat racks at this gym, but setting them up requires a bit of time, so I get fewer exercises done in an hour.

     For my first circuit of exercises, I did "roman chair dead lifts" first and went immediately to "dumbbell squats" to "lateral pull-downs."

     For my second circuit, I did "barbell squats," followed by " "front dumbbell raises."

     For my final circuit (and I was getting kinda tired by this time), I did "leg curls," followed by "seated rows.

     Here's the summary of my workout.

1. Roman chair dead lifts 30 kg x 12
2. Dumbbell squats 18 kg (each arm) x 8
3. Lateral pull-downs (machine set on 13) x 8
4. Roman chair dead lifts 50 x 10
5. Dumbbell squats 18 x 11
6. Lateral pull-downs 13 x 8
7. Roman chair dead lifts 50 x 8
8. Dumbbell squats 18 x 10
9. Lateral pull-downs 13 x 9
10. Roman chair dead lifts 50 x 8
11. Dumbbell squats 18 x 10
12. Lateral pull-downs 13 x 9
13. Barbell squats 50 kg x 10
14. Front dumbbell raises 5 kg (each arm) x 10
15. Barbell squats 70 x 10
16. Front dumbbell raises 5 x 14
17. Barbell squats 75 x 10
18. Front dumbbell raises 5 x 14
19. Barbell squats 80 x 8
20. Front dumbbell raises 5 x 14
21. Leg curls (machine set on 9) x 8
22. Seated rows (machine set on 13) x 7
23. Leg curls 8 x 8
24. Seated rows 12 x 7
25. Leg curls 8 x 7
26. Seated rows 11 x 7
27. Leg curls 8 x 7
28. Seated rows 11 x 7

I was trying to look at my back.

     

Wednesday, September 12, 2012

     My alarm clock woke me up promptly at 7:30, and I felt just fine.  It's been nice to sleep at night without having to use the air conditioner.  

     I made my breakfast out of mixed cereals, almonds, pumpkin seeds, dried fruits, milk and coffee.  Oh wait!  I added a small blob of peanut butter that I spread on one slice of multi-grain bread.  Great!

Weight before breakfast was 71.1.
Weight after breadfast was 72.3.
Weight after gym was 72.4 (I guess it was the water I drank.)
Weight after lunch was 72.8

     Rule of thumb about me during gym time:  Right after I've completed a heavy set (squats, bench press, whatever), my heart is beating fast, I'm huffing and puffing, I'm not in the mood for conversation whether it is funny or serious.  Give me a few minutes to recover.  After that, everything will be cool!

     Another rule of thumb:  Don't, don't, DON'T interrupt me in the middle of a set.  Don't speak to me!  Don't offer to help me (unless it is very obvious that I need help lifting the weight.  In such a case, 

My workout summary:

1. Flat bench chest press 60 kg x 12
2. Dumbbell shoulder press 12 kg (each arm) x 12
3. Dumbbell bicep curls 18 kg (each arm) x 6
4. Triceps extension (cable set on 12) x 12
5. Flat bench chest press 60 x 10
6. Dumbbell shoulder press 12 x 13
7. Dumbbell bicep curls 18 x 6
8. Triceps extension 14 x 11
9. Flat bench chest press 70 x 9
10. Dumbbell shoulder press 12 x 13
11. Dumbbell bicep curls 18 x 6
12. Triceps extension 14 x 14
13. Flat bench chest press 70 x 7
14. Dumbbell shoulder press 12 x 10
15. Dumbbell bicep curl 18 x 5
16. Triceps extension 14 x 12
17. Decline chest press 110 kg x 10
18. Preacher curls machine (set on 10) x 10
19. Dips x 10
20. Decline chest press 110 x 10
21. Preacher curls machine 10 x 10
22. Dips x 10
23. Decline chest press 110 x 8
24. Preacher curls machine 10 x 9
25. Dips x 8
26. Scissor crunches 15
27. Flat crunch 20
28. Fly machine (set on 18) x 7
29. Scissor crunches 11
30. Scissor crunches 8

      Please, please, please (unless it's an emergency), do NOT interrupt me while I've got this loaded barbell in my hands and up in the air.  Don't talk to me.  Don't bother me.  I don't mean to be rude.  I just don't want my concentration to be broken.  Thank you!

      I don't know the weight of each plate on the machines.  So, I write down the setting number, and go with it.

Inspiration! Inspiration! Inspiration!

Two by Three: Marc Fitt:

Tuesday, September 11, 2012

Weight before breakfast was 71.0.
Weight before going to gym was 71.8
Weight after returning from gym was 71.9 (I guess the water I drank added weight.)
Weight after lunch was 72.5.

If you want, see my food diary.

Ok!  Let's get going!

      I don't do squats too deep.  I'll blame my long legs for that.  Still, I enjoy doing them.  Yes, I enjoy that huffin and puffin feeling I get after doing a set.  I've never aimed for BIG legs.  I use squats to strengthen my legs, butt, and back.  

      I've read (along with reasons for saying so) that leg extension exercises are one that everyone can skip.  I like to do them as a kind of counter balance thing between it and leg curls.  There's gotta be some strength building going on somewhere, because I'm able to use more weight that when I first did them. 

My workout summary 
(I did the following in one hour). 

1. squats 30 kg (plus the bar) x 10
2. seated rows 10 x 11
3. leg curls 9 x 8
4. shrugs 30 kg (each arm) x 8
5. leg extension 10 x 10
6. upright rows 10 kg x 10
7. lateral pull downs 12 x 10
8. squats 50 x 11
9. seated rows 10 x 12
10. leg curls 9 x 9
11. shrugs 30 x 10
12. leg extensions 10 x 9
13. upright rows 10 x 11
14. lateral pull downs 12 x 9
15. squats 60 x 10
16. seated rows 11 x 10
17. leg curls 9 x 9
18. shrugs 30 x 10
19. leg extensions 11 x 10
20. upright rows 10 x 9
21. lateral pull downs 12 x 12
22. squats 65 x 8
23. seated rows 13 x 10
24. leg curls 9 x 8
25. shrugs 30 x 10
26. leg extensions 12 x 7
27. upright rows 10 x 10
28. lateral pull downs 13 x 10
29. flat crunches 30  (I just threw these in for the heck of it.)

      I fill this water container up at the beginning of my workout.  This container helps me monitor my water intake.  Usually, I drink about 750 ml. per workout session.  Sometimes a little more.  Sometimes a little less.  Sometimes, I end up having to pee often later in the day, but I guess that's really a good thing.

I saw this while riding my bike home.