Wednesday, April 02, 2008

Upper body day at the gym

Calories eaten yesterday: 1220
Fat: 30g (23%)
Carbs: 100g (34%)
Protein: 128g (43%)
Weight this morning: 130.2 (One week ago: 130.2)
Calories burned in exercise today: 447

I decided to track all my exercise today since I haven't actually written it down in a while. I'm doing reverse pyramids starting at high weight and few reps and moving to lower weight and higher reps.

Exercise: weight/reps, weight/reps, weight/reps

One-armed dumbbell bicep curl: 20/6, 15/10, 12/12
Arnold Press: 25/6, 20/8, 15/12 (lbs. per dumbbell, double for total weight)
Laying dumbbell tricep extension: 15/8, 12/10, 10/12 (lbs. per dumbbell)
Dumbbell lateral raise: 5/15, 5/10, 8/5 (not quite ready for the 8s yet) (lbs. per dumbbell)
Seated back row: 80/8, 70/10, 60/12
Lateral pulldown: 90/7, 80/10, 70/12
Dual axis row: 75/8, 70/10, 65/12
Men's push-ups: 3 sets of 10
Ball sit-ups with 5 lb. weight held above head: 3 sets of 12-15 crunches
High row: 60/7, 55/10, 50/12 (lbs. per side - double for total weight)
Standing calf raise: 495/8, 480/10, 465/12

This took about 1 hour.

31 minutes running on treadmill, mostly between 5.7 and 6.0 mph. Tried to stay in the 90% range of my MHR. I covered 3.05 miles.

I got dressed and had my protein snack on the train: 1 scoop whey protein (130 calories) mixed with a 1/2 cup cottage cheese (90 calories), and a 100 Calorie Pack for my high-GI carb.

I walked from where I got off the train to work, stopping at McDonald's to treat myself to a Diet Coke. 1.5 miles and about 30 minutes. 447 calories burned.

I could barely eek out 6 reps on the 25 lbs. dumbbells on the Arnold Press. I really do want to go up to the 25s because 20/15/12 lbs. is just too easy.

On the laying tricep extension my left arm is noticeably weaker and on the bicep curl my right arm is weaker.

Oh, I almost forgot - I got a compliment today. A guy I see at the gym a lot walked past me as I was leaving and said, "Hey there, Slimmy." :D I love to hear that.

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