Monday, July 05, 2021
Workout Updates
I know some people want to know what my workouts are. They are fairly random still. I'll share and maybe it will help someone and hopefully it will guide me as I keep at it. I have gone every day except Sunday so far. I'm not rushing to be going at it too hard to start with.
Started on Thursday, June 24 I walked 0.2 miles in 5 minutes and 5 seconds, then did a VO2 Max (oxygen intake) and scored 46.5. Then I walked again for 0.29 miles in 5 minutes and 30 seconds.
Friday, June 25 did 1.15 miles in 25 minutes and 29 seconds.
Saturday, June 26 did a cardio warmup of 3.97 miles in 20 minutes and 4 seconds on the exercise bike. Then I lifted:
Pull downs 40lbs for 20 reps for 3 sets (40x20x3)
Deadlifts 45x10x3
Squats 45x10x3
Incline Bench 45x10x3
Monday, June 28 did 0.64 miles in 21 minutes and 1 second.
Tuesday, June 29 did 0.45 miles warmup in 10 minutes and 13 seconds then lifted:
Pull downs 45x20x3
Deadlifts 50x10x3
Squats 50x10x3
Incline Bench 50x20x3
I felt like I could increase the reps on the incline since pecs are smaller muscles.
Wednesday, June 30th walked 1.19 miles in 30 minutes and 5 seconds.
Thursday, July 1 warmed up with .50 miles in 10 minutes and 32 seconds.Then I lifted:
Pull downs 50x20x3
Deadlifts 55x10x3
Squats 55x12x3
Incline Bench 55x20x3
Felt like it was good to increase the reps on squats.
Friday, July 2 I was able to push a longer cardio. 2.13 miles in 50 minutes. I'll work on 45 minutes as that's officially the gym limit during "peak hours."
Saturday, July 3 warmed up with 1.8 miles in 10 minutes and 4 seconds on the bike (seems like the treadmills have been full last two Saturdays. Then I lifted:
Pull downs 55x20x3
Deadlifts 60x10x3
Squats 60x12x3
Incline Bench 60x20x3
Today I did 1.56 miles in 35 minutes.
Tomorrow I should warm up and then lift:
Pull downs 60x20x3
Deadlifts 65x10x3
Squats 65x12x3
Incline Bench 60x15x4
MAYBE: cable rows at 50lbs for 3 sets and reps by feel
I almost went to failure on Saturday for the incline bench so I'll reduce the reps and increase the sets.Also, I plan on increasing squats and deads by 5lbs a workout for a while and 5lbs a week on pull downs, bench and any other exercises. I may add exercises as I go. Cable rows being first because I think back is important. Overhead press after that. Wrist curls, calf raises, and bicep curls would come later. Sit ups and pull-ups will come in time as well. HIIT on the bike and actual jogging then running on the treadmill will come soon too. I hope to do another VO2Max check again on Saturday if the treadmills are open. Today they no longer have every other machine blocked off for social distancing. They also don't require a temperature check any more. I don't think we are done with the pandemic so let's see. Will be great if that's not required again ever (or at least any time soon). Hopefully people wear masks whenever they may have a cold or flu in the future. That's a whole other topic.
KEEP AT IT!!!
