Strength - 07/21/2010

Exercise: Hip Pump/Crunch

Description: Kind of like the illustration, but while holding a 20 lb weight straight above the chest, after returning hips to the floor, crunch 20 lb weight towards toes with legs at 90 degree angle.

Muscle Focus: Core/Abdominals

Reps: 30

Weight: 20 lbs

Max HR: 108 bpm

Exercise: Stomach Crunch w/ weight

Description: See above image

Muscle Focus: Core/Abdominals

Reps: 30

Weight: 20 lbs

Max HR: 105 bpm

Exercise: Dumbbell Punch

Description: See above image

Muscle Focus: Bicep/Tricep

Reps: 30/arm

Weight: 20 lbs

Max HR: 138 bpm

Exercise: Torso Twist

Description: See above. Move hips as little as possible and flex stomach muscles during for maximum effect.

Muscle Focus: Core/Abdominals

Reps: 90

Weight: 25 lbs

Max HR: 119 bpm

Exercise: Bicep Curl

Description: See above. Keep wrists flat, dont curl, flex bicep during upward motion, lower slowly.

Muscle Focus: Bicep

Reps: 24

Weight: 25 lbs

Max HR: 115 bpm

Exercise: Dumbbell Swing

Description: See above

Muscle Focus: Lower Back

Reps: 30

Weight: 40 lbs

Max HR: 143 bpm

Exercise: Flat Dumbbell chest Press

Description: See above, keep arms high on chest, make smooth fluid motions.

Muscle Focus: Chest

Reps: 30

Weight: 35 lbs x 2

Max HR: 135 bpm

Exercise: Incline Chest Flyes

Description: See above

Muscle Focus: Chest

Reps: 24

Weight: 30 lbs

Max HR: 139 bpm

Exercise: Dumbbell Shoulder Press

Description: See above

Muscle Focus: Shoulder

Reps: 24

Weight: 20 lbs x 2

Max HR: 145 bpm

Exercise: Cross Body Hammer Curl

Description: Similar to bicep curl but come across the chest towards the opposing arm.

Muscle Focus: Bicep

Reps: 24

Weight: 20 lbs

Max HR: 120 bpm

HIIT - 07/20/2010

Quick Update - I did HIIT's yesterday but I only intended to do a steady state when I started. Thus I failed to record anything.

To be honest I was walking at 3.4 mph for about 7 minutes and just got too bored and felt inspired to run. I cranked it up to 7 mph and decided to do a few standard sets but only at 7 mph because I was feeling kind of tired.

So I did 6 sets at 7 mph and got the heart pumping, my apologies to myself for the lack of details, we'll make it up to you on the 22nd.

Strength - 07/19/2010

Exercise: Hip Pump/Crunch

Description: Kind of like the illustration, but while holding a 20 lb weight straight above the chest, after returning hips to the floor, crunch 20 lb weight towards toes with legs at 90 degree angle.

Muscle Focus: Core/Abdominals

Reps: 30

Weight: 20 lbs

Max HR: 102 bpm

Exercise: Stomach Crunch w/ weight

Description: See above image

Muscle Focus: Core/Abdominals

Reps: 30

Weight: 20 lbs

Max HR: 105 bpm

Exercise: Dumbbell Punch

Description: See above image

Muscle Focus: Bicep/Tricep

Reps: 30/arm

Weight: 20 lbs

Max HR: 135 bpm

Exercise: Torso Twist

Description: See above. Move hips as little as possible and flex stomach muscles during for maximum effect.

Muscle Focus: Core/Abdominals

Reps: 90

Weight: 25 lbs

Max HR: 120 bpm

Exercise: Bicep Curl

Description: See above. Keep wrists flat, dont curl, flex bicep during upward motion, lower slowly.

Muscle Focus: Bicep

Reps: 24

Weight: 25 lbs

Max HR: 109 bpm

Exercise: Dumbbell Swing

Description: See above

Muscle Focus: Lower Back

Reps: 30

Weight: 40 lbs

Max HR: 140 bpm

Exercise: Flat Dumbbell chest Press

Description: See above, keep arms high on chest, make smooth fluid motions.

Muscle Focus: Chest

Reps: 30

Weight: 35 lbs x 2

Max HR: 129 bpm

Exercise: Incline Chest Flyes

Description: See above

Muscle Focus: Chest

Reps: 24

Weight: 30 lbs

Max HR: 139 bpm

Exercise: Dumbbell Shoulder Press

Description: See above

Muscle Focus: Shoulder

Reps: 24

Weight: 20 lbs x 2

Max HR: 144 bpm

HIIT - 07/19/2010

Type: HIIT

Duration: 30 minutes

Resting HR: 54 bpm

Starting HR: 135 bpm

Max HR: 189 bpm

Average HR: 135 bpm

Post work out, 60 seconds rest HR: 110 bpm

Warm Ups

Duration: 5 minutes

Warm Up:

3.4 mph walk

Time: 5 minutes

Maximum HR: 139 bpm

Workout:

20 second burst/60 second rest

# of sets: 8

Duration: ~11 minutes

Set 1:

Burst: 7.5 mph

Max HR: 176 bpm

Rest: 3.4 mph

Set 2:

Burst: 8 mph

Max HR: 176 bpm

Rest: 3.4 mph

Set 3:

Burst: 8.5 mph

Max HR: 182 bpm

Rest: 3.4 mph

Set 4:

Burst: 9 mph

Max HR: 189 bpm

Rest: 3.4 mph

Set 5:

Burst: 9 mph

Max HR: 184 bpm

Rest: 3.4 mph

Set 6:

Burst: 8.5 mph

Max HR: 182 bpm

Rest: 3.4 mph

Set 7:

Burst: 8 mph

Max HR: 178 bpm

Rest: 3.4 mph

Set 8:

Burst: 7 mph

Max HR: 174 bpm

Rest: 3.4 mph

Cool Down:

Starting HR: 169

Finishing HR: 134

Duration: 5 minutes

HIIT - 07/17/2010

Heart Rates brought to you by Proform Watch and Chest Strap:

Type: HIIT

Duration: 30 minutes

Resting HR: 54 bpm

Starting HR: 87 bpm

Max HR: 182 bpm

Average HR: 132 bpm

Post work out, 60 seconds rest HR: 101 bpm

Warm Ups

Duration: 10 minutes

Warm Up #1:

40 lb Dumbbell Swings

# of repetitions: 30

Max HR: 149 bpm

Warm Up #2:

20 lb stomach crunches

# of repetitions: 60

Max HR: 123 bpm

Warm Up #3:

3.4 mph walk

Time: 5 minutes

Maximum HR: 137 bpm

Workout:

20 second burst/60 second rest

# of sets: 8

Duration: ~11 minutes

Set 1:

Burst: 7 mph

Max HR: 169 bpm

Rest: 3.4 mph

Set 2:

Burst: 7.5 mph

Max HR: 169 bpm

Rest: 3.4 mph

Set 3:

Burst: 8 mph

Max HR: 173 bpm

Rest: 3.4 mph

Set 4:

Burst: 8.5 mph

Max HR: 178 bpm

Rest: 3.4 mph

Set 5:

Burst: 9 mph

Max HR: 182 bpm

Rest: 3.4 mph

Set 6:

Burst: 8 mph

Max HR: 173 bpm

Rest: 3.4 mph

Set 7:

Burst: 7.5 mph

Max HR: 170 bpm

Rest: 3.4 mph

Set 8:

Burst: 7 mph

Max HR: 175 bpm

Rest: 3.4 mph

Cool Down:

Starting HR: 170

Finishing HR: 128

Duration: 5 minutes

Observations:

1) Need running sneakers, shape ups are great for walking, but there are serious balance issues when running.

2) Time flies, this is far more entertaining than LISS. Not to mention recording my statistics during the active resting keeps me busy.

3) Last set heart rate appears to be a fluke, I think I may have tripped a little when going to read the heart rate and caused it to elevate.

4) Resting heart rate is down by about 10 since I first started measuring it ~4 months ago.

5) Goal: Start at 7.5 mph next time, 7 mph has gotten easy and could probably sustain for minutes at a time, this is counter-productive to my HIIT goals.

HIIT

HIIT (High Intensity Interval Training)

Prologue:

WTF is it?:

HIIT or High Intensity Interval Training is a form of cardio, it involves intervals of varying intensities, with some of those intensities quite high.

A typical HIIT routine will involve some bursts of "all-out" training followed by periods of lower intensity that allow for active recovery

A HIIT can range from 20-60 seconds of high burst intensity followed by 60-90 seconds of active recovery. (low intensity, but still working out)

The Switch:

I've begun switching from LISS (low intensity steady state) to HIIT based work outs. There are a couple reasons, some personal, some scientific.

Personal:

1) I get very bored when doing even power walking on the treadmill, it's mundane.

2) Tired of trying to figure out what to do while walking as to not let my mind wander and focus on the time rather than the work out.

3) So... boring...

Scientific (Pseudo):

1) Burn more calories in less time

2) Burn more subcutaneous fat than LISS

3) Burn LESS muscle mass than LISS

Why am I here?

This blog is for my fitness logs, if you want to read, it could be interesting over the long haul. If not...

READ IT ANYWAY.