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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4114 Registered: 03-2008
| Posted on Tuesday, November 09, 2010 - 05:12 pm: |
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Starting into working out again very cautiously. I do not want to further aggravate my shoulder, but I understand that I cannot just duff it and lose all of the gains I have made in the past. Pulldown 4 sets of 12 @ 100# Seated Pulley Rows 4 sets of 12 @ 70# Back Extension 4 sets of 12 DB Preacher Curl 1 set of 12 @ 30# 2 sets of 12 @ 25# DB Concentration Curl 3 sets of 12 @ 20# DB Wall Curl 3 sets of 15 @ 15# EZ Curl 3 sets of 12 @ 40# I am also running/walking tonight to the tune of 4 miles.
There are not too many things in life worth working my butt off for, but my health is one of them |
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4130 Registered: 03-2008
| Posted on Monday, November 15, 2010 - 08:06 am: |
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Last night, I had the following workout: Treadmill 3 miles Bent Calf Raise 4 sets of 20 Ball Squat 4 sets of 20 @ 35# Leg Press 4 sets of 20 @ 400# Hamstring/Ball 4 sets of 20 Step Up 4 sets of 20 Bands(L-R) Sets of 40,40,40,40,40 & 80 Bands(F-B) Sets of 67,35,35,35,35 &35 Ball Crunch 3 sets of 50
There are not too many things in life worth working my butt off for, but my health is one of them |
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4134 Registered: 03-2008
| Posted on Monday, November 15, 2010 - 05:00 pm: |
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An interesting workout and walk/run today. Three miles on the treadmill, then the following: DB Bench 1 set of 12 @ 25# (warm up) 4 sets of 12 @ 60# DB Incline Bench 4 sets of 12 @ 60# DB Decline Bench 4 sets of 12 @ 60# Close Grip Bench Sets of 9,8 & 9 @ 115# One Arm Extension 1 set of 12 @ 22.5# 3 sets of 12 @ 25# Cable Kneeling Extension 4 sets of 15 @ 25# Ball Crunch 3 sets of 50
There are not too many things in life worth working my butt off for, but my health is one of them |
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4167 Registered: 03-2008
| Posted on Tuesday, November 30, 2010 - 05:25 pm: |
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Today's workout: Calf Raise 3 sets of 20 Weighted Calf Raise 3 sets of 20 @ 50# Ball Squat 3 sets of 15 @ 40# Hamstring/Ball 4 sets of 20 Step Up 4 sets of 20 Bands (L-R) 6 sets of 40 Bands(F-B) 6 sets of 35 DB Preacher Curl 3 sets of 12 @ 25# DB Concentration Curl 3 sets of 12 @ 20# DB Wall Curl 3 sets of 12 @ 15# Back Extension 4 sets of 12 Seated Pulley Row 2 sets of 12 @ 90# 2 sets of 12 @ 105# DB Bent Row 4 sets of 12 @ 45#
There are not too many things in life worth working my butt off for, but my health is one of them |
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Nolan
Member Username: Nolan
Post Number: 6 Registered: 11-2010
| Posted on Wednesday, December 01, 2010 - 04:50 am: |
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Hey Cisco, I recently sent you a private message but from what I see here you are really dedicated! From the extensive weight lifting I can see you are trying to add some more muscle. I feel that I can help with that. I may sound really blunt but that just how I come out as! Ask me any other questions that you have! I would like to give you a sample workout that would be similar to your most current post ( Nov 30/10); I am seeing a focus on biceps, legs/calfs, lower back. --------------------------------------- If these are the groups you would like to work for that session then I suggest this: Replace the Ball squat, Hamstring/Ball, and Back extension with a Deadlift. If you do not know what a deadlift is you can youtube it for proper technique. A deadlift is full body workout, works your hams, lower back, forearms, calfs, glutes. Start off light, preferably with just the bar (45lbs), and learn proper technique. I usually do 5-6 sets of these depending on how I feel. When you do a set and you can do more than say….. 8 reps then up the weight. Aim for a 5-6 rep range. --------------------------------------- ** Calfs should go at the end of the workout since you need them fresh to complete harder work outs! --------------------------------------- I assume the first calf raises are warm ups, which is excellent. As far as the weighted calf raises go, I would throw out the pre-set reps and weights. I train to failure, then push yourself ever further. Calfs are the hardest muscle to build since it is meant for constant work ( i.e. walking, standing…. Every day activities you are using your calfs). Try this: Set 1: 20 reps at a light weight Set 2: go a little heavier and go until failure Set 3: even heavier and go til failure (should be less than set 2) Set 4: even heavier this time and go until failure again. … see the trend? Set 5: lower the weight, go until failure Set 6: lower the weight more, until failure. Alternative is to do a weight calf raise, then immediately (with no rest) do another set that is lighter than the first until failure. This is called a superset or a drop set. This should make it hard to walk in the morning haha. **Make sure you stretch in between ever set. --------------------------------------- I’m a big fan of the seated pulley row and DB Rows. What you have is pretty good, I would again not stick to a pre-determined # of sets, go heavy, aim for the 6-8 rep range. If you want to finish off with a bang go to a weight that you feel you could only get 2 or 3 reps out. --------------------------------------- I like you DB rows, Just go heavier, if you can do 4 sets of 12 reps with 45’s then you could easily hammer out some 60’s or possibly even heavier. --------------------------------------- Your bi workout is good, just apply the same principles I previously mentioned. --------------------------------------- Step ups are great, keep at them! --------------------------------------- Not sure what this means but if you let me know I can help you with that also. Bands (L-R) 6 sets of 40 Bands(F-B) 6 sets of 35 -------------------------------------- Regards, Nolan
Nolan S Double Lung Tx Sep 11, 2005 Wegeners Granulomatosis UofA Hospital, Edmonton, Alberta |
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4170 Registered: 03-2008
| Posted on Wednesday, December 01, 2010 - 11:57 am: |
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Nice to have someone else who likes to lift to talk to you. I sent you a personal message. If you did not get it, let me know and I will try again. If so, you have my e-mail and can send me one.
There are not too many things in life worth working my butt off for, but my health is one of them |
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4187 Registered: 03-2008
| Posted on Tuesday, December 07, 2010 - 09:56 am: |
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Yesterday's workout: Chest/Triceps DB incline Bench 1 set of 12 @ 25# (warm up) 4 sets of 12 @ 60# DB Bench 3 sets of 12 @ 60# 1 set of 11 @ 60# (failure) DB Decline Bench 4 sets of 12 @ 60# Close Grip Bench Sets of 8,5 & 7 @ 115# One Arm Rope Extension 4 sets of 12 @ 20# Cable Kneeling Extension 4 sets of 12 @ 25# Ball Crunch 3 sets of 50 Treadmill 1 mile Shoulders Military Press (Machine) 1 set of 12 @ 20# (warm up) 3 sets 0f 12 @ 40# Smith Upright Rows 4 sets of 12 @ 40# Front Raise 4 sets of 12 @ 15# Inside Shoulder Pull 4 sets of 12 @ 20# Outside Shoulder Pull 4 sets of 12 @ 20#
There are not too many things in life worth working my butt off for, but my health is one of them |
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4190 Registered: 03-2008
| Posted on Tuesday, December 07, 2010 - 04:40 pm: |
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Treadmill amounting to four miles today.
There are not too many things in life worth working my butt off for, but my health is one of them |
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4216 Registered: 03-2008
| Posted on Monday, December 13, 2010 - 05:03 pm: |
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Treadmill this morning at 3 miles. Then, this afternoon, the following workout: Incline Bench Press 1 set of 12 @ 25# (warm-up) 4 sets of 12 @ 60# Flat Bench Press 4 sets of 12 @ 60# Decline Bench Press 4 sets of 12 DB Military Press 3 sets of 12 @ 35# DB Front Raise 3 sets of 12 @ 15# DB Lateral Raise 3 sets of 12 @ 15# Ball Crunch 3 sets of 50
There are not too many things in life worth working my butt off for, but my health is one of them |
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4223 Registered: 03-2008
| Posted on Tuesday, December 14, 2010 - 05:09 pm: |
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Treadmill this morning was 2 miles plus. Then I had the following back workout: Short Bar Pullup 4 sets of 12 (body weight) Seated Pulley Row 2 sets of 12 @ 90# 2 sets of 12 @ 105# Back Extension 4 sets of 12 DB Bent Row 4 sets of 12 @ 50# Upright Row 4 sets of 12 @ 50# DB Shrug 4 sets of 12 @ 50# Ball Crunch 3 sets of 50
There are not too many things in life worth working my butt off for, but my health is one of them |
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4230 Registered: 03-2008
| Posted on Thursday, December 16, 2010 - 05:55 pm: |
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Circuit Day Today's exercise: Short Bar Curl 3 sets of 12 1 set of 21 Short Bar Pullup 3 sets of 12 1 set of 20 Leg Press 3 sets of 12 @ 420# 1 set of 25 @ 420# Incline Pushup 3 sets of 25 1 set of 30 Overhead Triceps Extension 3 sets of 12 @ 55# 1 set of 21 @ 55# Cable Pullover 3 sets of 15 @ 40# 1 set of 22 @ 40# Ball Crunch 3 sets of 50 Treadmill 4 miles
There are not too many things in life worth working my butt off for, but my health is one of them |
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4246 Registered: 03-2008
| Posted on Saturday, December 18, 2010 - 01:17 pm: |
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I had a trainer today. He had me do things that I do not normally do: Cable Reverse Half Lunge 2 sets of 15 @ 50# Walking Lunges 2 sets of 10 Reverse Walking Lunges 2 sets of 10 Cable Bench Ab Crunch 1 set of 12 @ 10# 1 set of 12 @ 15# Roman Chair Back Extension 2 sets of 20 Cybex Squat Press 2 sets of 20 @ 180# Seated Calf Raise 2 sets of 12 @ 50# Side Lunges 2 sets of 12
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4251 Registered: 03-2008
| Posted on Sunday, December 19, 2010 - 06:37 pm: |
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Today, a little jog--about two and a half, the same as last night. then, the following: Biceps/Triceps Dips 4 sets of 20 V Pushdown 4 sets of 20 @ 50# Overhead Triceps Extension 4 sets of 15 @ 55# Concentration Curl 3 sdets of 12 @ 20# Wall Curl 3 sets of 12 @ 15# EZ Curl(narrow grip) 3 sets of 12 @ 50# EZ Curl ( wide grip) 3 sets of 12 @ 50# Ball Crunch( weighted) 3 sets of 25 @ 25#
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4254 Registered: 03-2008
| Posted on Monday, December 20, 2010 - 05:02 pm: |
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Today, I did treadmill for three miles and then, I had the following chest and shoulders routines: DB Incline Bench 1 set of 12 @ 25# (warm-up) 4 sets of 12 @ 60# DB Flat Bench 4 sets of 12 @ 60# DB Decline Bench 4 sets of 12 @ 60# DB Military Press 3 sets of 12 @ 35# DB Front Raise 3 sets of 12 @ 15# DB Lateral Raise 3 sets of 12 @ 35# DB Ball Crunch 3 sets of 25 @ 25#
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4262 Registered: 03-2008
| Posted on Tuesday, December 21, 2010 - 04:08 pm: |
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Today's Back Blaster: Assisted Pullup 4 sets of 10 DB Bent Rows 1 set of 12 @ 45# 3 sets of 12 @ 30# Short Bar Pullup 4 sets of 12 Lat Pulldown 4 sets of 12 @ 75# Close Grip Pulldown 4 sets of 12 @ 75# DB Shrugs 4 sets of 12 @ 45# Weighted Ball Crunch 3 sets of 25 @ 25# Treadmill 1 mile ( will probably go tonight for a couple of miles)
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4276 Registered: 03-2008
| Posted on Saturday, December 25, 2010 - 06:50 pm: |
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Good work out today. Ran and walked a couple of miles and have the following biceps and triceps workout: Reverse Dips 4 sets of 20 Overhead Triceps Extension 4 sets of 15 @ 55# V Pushdown 1 set of 20 @ 50# 1 set of 20 @ 55# 1 set of 20 @ 60# 1 set of 16 @ 65# Concentration Curl 3 sets of 12 @ 20# Wall Curl 3 sets of 12 @ 15# EZ Curl(wide grip) 3 sets of 12 @ 50# EZ Curl(narrow grip) 3 sets of 12 @ 50# Ball Crunch 3 sets of 25 @ 25#
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4279 Registered: 03-2008
| Posted on Sunday, December 26, 2010 - 06:44 pm: |
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Today's workout started with: T-Bar Squat 1 set of 12 @ 75# 2 sets of 12 @ 95# Ball Squat 3 sets of 15 @ 40# Bent Calf Raise 4 sets of 20 Hamstring/Ball 4 sets of 20 Step Up 4 sets of 20 Bands(L-R) 6 sets of 50 Bands(F-B) 6 sets of 50 Ball Crunch 2 sets of 25 @ 25# 2 sets of 25 @ 30# This was followed by 3.25 miles on the treadmill at various speeds.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4283 Registered: 03-2008
| Posted on Monday, December 27, 2010 - 04:56 pm: |
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Today was chest and shoulders. After three miles, here is my workout: DB Flat Bench 1 set of 12 @ 25# 4 sets of 12 @ 60# DB Incline Bench 4 sets of 12 @ 60# DB Decline Bench 5 sets of 12 @ 60# DB Military Press Sets of 12, 12 & 9 @ 35# Front Raise 3 sets of 12 @ 15# Lateral Raise 3 sets of 12 @ 15# Weighted Ball Crunch 3 sets of 25 @ 35#
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4289 Registered: 03-2008
| Posted on Tuesday, December 28, 2010 - 02:05 pm: |
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Back workout today: Seated Pulley Rows 1 set of 12 @ 75# ( warm-up) 2 sets of 12 @ 90# 2 sets of 12 @ 105# Back Extension 4 sets of 20 Lat Pulldown 1 set of 12 @ 75# 1 set of 12 @ 90# 1 set of 12 @ 105# 1 set of 12 @ 120# DB Shrug 4 sets of 12 @ 45# Close Grip Lat Pulldown 1 set of 12 @ 90# 2 sets of 12 @ 105# 1 set of 12 @ 120# DB Bent Row 4 sets of 12 @ 30# Short Bar Pullup 4 sets of 12 Cable Bench Ab Crunch 1 set of 15 @ 20# 2 sets of 15 @ 30# This afternoon or evening, I will do my 2 miles+ of treadmill.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4297 Registered: 03-2008
| Posted on Thursday, December 30, 2010 - 05:09 pm: |
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Thursday Circuit Day: Dumbbell Concentration Curl 3 sets of 12 at 20 pounds 1 set of 21 at 20 pounds* Leg Press 3 sets of 12 at 420 pounds 1 set of 22 at 420 pounds* Incline Pushup 3 sets of 25 1 set of 37* Decline Situp 3 sets of 20 1 set of 37* Overhead Triceps Extension 3 sets of 12 at 55 pounds 1 set of 23 at 55 pounds* Cable Pullover 3 sets of 15 at 42.5 pounds 1 set of 18 at 42.5 pounds* Step Up 3 sets of 15 1 set of 21* Treadmill 3 miles * These represent as many repetitions as I could do on this particular day. The idea of a circuit is that you start with the first exercise and go until the last. When you get to the last, you start again. Very little time is taken between exercises or sets. You have one set for each exercise to maximize the number of repetitions. You don't have to do all of them during any of the sets. You could do Leg Press or any other exercise in any part of the routine. I try NOT to do too many of the exercises where I am maxing out on repetitions during the same circuit number.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4305 Registered: 03-2008
| Posted on Saturday, January 01, 2011 - 12:12 pm: |
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Today was triceps/biceps. I still have to run this afternoon, but here is what I did this morning: Reverse Dips 4 sets of 20 Overhead TricepsExtension 1 set of 15 at 55 pounds 1 set of 15 at 65 pounds 1 set of 15 at 70 pounds 1 set of 15 at 75 pounds V Pushdown 1 set of 20 at 55 pounds 1 set of 20 at 65 pounds 1 set of 12 at 75 pounds 1 set of 12 at 85 pounds Concentration Curl 1 set of 12 at 20 pounds 2 sets of 12 at 25 pounds Wall Curl 3 sets of 12 at 15 pounds EZ Curl (narrow grip) 1 set of 12 at 30 pounds(warm up) 3 sets of 12 at 50 pounds EZ Curl (wide grip) 3 sets of 12 at 50 pounds Ball Crunch 3 sets of 25 at 35 pounds
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4311 Registered: 03-2008
| Posted on Sunday, January 02, 2011 - 04:42 pm: |
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Today's exercise is as follows: Walking Lunge 6 sets of 12 Bent Calf Raise 3 sets of 20 Ball Squat 3 sets of 15 at 40 pounds Hamstring Ball 3 sets of 20 Step Up 3 sets of 20 Bands(L-R) 6 sets of 50 Bands(F-B) 6 sets of 50 Weighted Ball Crunch 3 sets of 25 at 35 pounds Treadmill 2.30 miles
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4320 Registered: 03-2008
| Posted on Monday, January 03, 2011 - 04:54 pm: |
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Today's exercise: DB Bench Press 1 set of 12 at 25 pounds (warm up) 4 sets of 12 at 60 pounds DB Incline Bench Press 4 sets of 12 at 60 pounds DB Decline Bench Press 4 sets of 12 at 60 pounds DB Military Press 3 sets of 12 at 35 pounds DB Front Raise 3 sets of 12 at 20 pounds DB Lateral Raise 3 sets of 12 at 15 pounds Weighted Ball Crunch 3 sets of 25 at 35 pounds Treadmill 3.05 miles
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4322 Registered: 03-2008
| Posted on Monday, January 03, 2011 - 08:03 pm: |
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I guess I should explain part of the last entry. When I have a couple of different body parts that are involved in my exercise routine, I will use a dashed line to separate the exercises for the different body parts. I will also let you know which ones the exercises are for and in addition, I think I need to explain a weighted ball crunch . I think that folks understand what a crunch is, so we will go from there. A ball crunch is just a crunch done on a ball. Your back is on the ball while performing the exercise. So, a weighted ball crunch is a ball crunch where you are putting weight on your chest before you perform it. In this case, the weight goes on the upper chest. You use your abdominal muscles to do the crunch and the extra weight makes the exercise more difficult.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4323 Registered: 03-2008
| Posted on Tuesday, January 04, 2011 - 11:42 am: |
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Here is today's workout: Treadmill 3 miles Back Exercises: Short Bar Pullup 4 sets of 12 Dumbbell Bent Row 4 sets of 12 at 30 pounds Dumbbell Shrug 4 sets of 12 at 45 pounds Back Extension 4 sets of 20 Seated Pulley Row 2 sets of 12 at 90 pounds 2 sets of 12 at 105 pounds Lat Pulldown 1 set of 12 at 90 pounds 1 set of 12 at 105 pounds 2 sets of 12 at 120 pounds Close Grip Lat Pulldown 1 set of 12 at 90 pounds 1 set of 12 at 105 pounds 2 sets of 12 at 120 pounds --------------------------------------- Abdominal Exercise Cable Bench Ab Crunch 1 set of 15 at 20 pounds 2 sets of 15 at 30 pounds
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4339 Registered: 03-2008
| Posted on Friday, January 07, 2011 - 12:53 am: |
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Thursday's exercise is as follows: Concentration Curl(Biceps) 3 sets of 12 at 20 pounds 1 set of 21 at 20 pounds Leg Press (legs) 3 sets of 12 at 420 pounds 1 set of 16 at 420 pounds Incline Pushup (Chest) 3 sets of 25 1 set of 30 Decline Situp (Abs) 3 sets of 20 1 set of 35 Overhead Triceps Extension (Triceps) 3 sets of 12 at 55 pounds 1 set of 24 at 55 pounds Cable Pullover (Chest/Triceps) 3 sets of 15 at 42.5 pounds 1 set of 18 at 42.5 pounds Step Up( Legs, Aerobic) 3 sets of 15 1 set of 25 Treadmill (Aerobic) 3 miles
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4349 Registered: 03-2008
| Posted on Saturday, January 08, 2011 - 01:15 pm: |
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Today's exercise is as follows: Triceps: Reverse Dip 4 sets of 20 Overhead Triceps Extension 1 set of 20 at 55 pounds (warm up) 1 set of 12 at 65 pounds 1 set of 12 at 75 pounds 1 set of 15 at 85 pounds V Pushdown 1 set of 20 at 65 pounds 1 set of 12 at 75 pounds 1 set of 12 at 85 pounds 1 set of 20 at 95 pounds Biceps: Concentration Curl 1 set of 12 at 20 pounds 2 sets of 12 at 25 pounds E Z Curl (narrow grip) 3 sets of 12 at 50 pounds E Z Curl (wide grip) 3 sets of 12 at 50 pounds Abs: Cable Bench Crunch 3 sets of 15 at 20 pounds Treadmill 4 miles
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4357 Registered: 03-2008
| Posted on Sunday, January 09, 2011 - 09:44 pm: |
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Today was leg day. I did the following workout: Treadmill 2.35 miles Bent Calf Raise 4 sets of 20 Dumbbell Ball Squats 3 sets of 15 at 40 pounds Hamstring/Ball 4 sets of 20 Step Up 4 sets of 20 Bands (L-R) 6 sets of 50 Bands (F-B) 6 sets of 50 Walking Lunges 6 sets of 12 One Legged Press 3 sets of 12 at 150 pounds Weighted Ball Crunch 3 sets of 25 at 35 pounds
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4367 Registered: 03-2008
| Posted on Monday, January 10, 2011 - 04:56 pm: |
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Today's exercise: Treadmill 2.65 miles ------------------------------------------ Chest Incline Dumbbell Bench Press 1 set of 12 at 25 pounds (warm-up) 4 sets of 12 at 60 pounds Flat Dumbbell Bench Press 4 sets of 12 at 60 pounds Decline Dumbbell Bench Press 4 sets of 12 at 60 pounds ----------------------------------------- Shoulders Dumbbell Military Press 3 sets of 12 at 35 pounds Dumbbell Front Raise 3 sets of 12 at 20 pounds Dumbbell Lateral Raise 3 sets of 12 at 15 pounds ----------------------------------- Abdominals Weighted Ball Crunch 3 sets of 25 at 35 pounds
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4371 Registered: 03-2008
| Posted on Tuesday, January 11, 2011 - 01:55 pm: |
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Today's exercise is as follows: BACK EXERCISES TODAY Short Bar Pullup 4 sets of 20 Dumbbell Bent Row 4 sets of 12 at 35 pounds Dumbbell Shrug 4 sets of 12 at 50 pounds Back Extension 4 sets of 20 Seated Pulley Row 3 sets of 12 at 90 pounds 1 set of 12 at 105 pounds Lat Pulldown 1 set of 15 at 90 pounds 1 set of 15 at 105 pounds 2 sets of 12 at 120 pounds Close Grip Lat Pulldown 1 set of 12 at 90 pounds 1 set of 12 at 105 pounds 2 sets of 12 at 120 pounds Cable Bench Ab Crunch 1 set of 15 at 20 pounds 3 sets of 15 at 25 pounds Treadmill 2+ miles ( still have to do this) I am here to eat lunch and it is back to the gym before it is not possible as there is a snowstorm here.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4387 Registered: 03-2008
| Posted on Thursday, January 13, 2011 - 05:36 pm: |
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Today, it was circuit day. Exercise was as follows: Biceps: Concentration Curl 3 sets of 12 at 20 pounds 1 set of 21 at 20 pounds Legs: Leg Press 3 sets of 15 at 420 pounds 1 set of 20 at 420 pounds Chest: Incline Pushup 3 sets of 25 1 set of 30 Triceps: Overhead Triceps Extension 3 sets of 12 at 55 pounds 1 set of 21 at 55 pounds Abs: Decline Situp 3 sets of 25 1 set of 40 Back:*** 3 sets of 15 at 42.5 pounds 1 set of 18 at 42.5 pounds Abs: Weighted Ball Crunch 3 sets of 25 at 35 pounds Legs/Aerobic Treadmill 2.95 miles (varied speed and inclines) *** I erroneously said that this is a chest and triceps exercise last week. It is not. You should feel this in your Lats!!
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4395 Registered: 03-2008
| Posted on Saturday, January 15, 2011 - 11:40 am: |
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Today, I had a biceps and triceps session, and it was a good one. I still have to do my treadmill thing, but I will wait until after lunch or maybe even after chat. Routine is as follows: Triceps Reverse Dips 4 sets of 20 Overhead Triceps Extension 1 set of 20 at 65 pounds 1 set of 12 at 75 pounds 1 set of 12 at 85 pounds 1 set of 12 at 95 pounds V Pushdown 1 set of 20 at 65 pounds 1 set of 12 at 75 pounds 1 set of 12 at 85 pounds 2 sets of 12 at 95 pounds Biceps Concentration Curl 3 sets of 12 at 25 pounds EZ Curl (wide grip) 3 sets of 12 at 50 pounds EZ Curl (narrow grip) 3 sets of 12 at 50 pounds Cable Bench Ab Crunch 1 set of 15 at 20 pounds 3 sets of 15 at 25 pounds
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4404 Registered: 03-2008
| Posted on Sunday, January 16, 2011 - 01:01 pm: |
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Today's workout is as follows: Walking Lunges 6 sets of 12 1 Legged Press 3 sets of 15 at 150 pounds Hamstring/Ball* 3 sets of 20 Ball Squat 3 sets of 15 at 40 pounds Bent Calf Raise* 3 sets of 20 Bands(L-R) 6 sets of 55 Bands(F-B) 6 sets of 70 Step Up* 3 sets of 20 Treadmill 3 miles *These exercises are normally done at 4 sets, but I was short of time today, so I cut some from the exercises that I thought would have the least impact.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4520 Registered: 03-2008
| Posted on Monday, February 21, 2011 - 06:10 pm: |
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I have not kept up on posting my workouts because of some shoulder and back issues I have had, but here is my workout today: Flat DB Bench Press 1 set of 12 at 30 pounds (warm up) 3 sets of 12 at 60 pounds Incline DB Bench Press 3 sets of 12 at 55 pounds Decline DB Bench Press 3 sets of 12 at 55 pounds DB Military Press 1 set of 10 at 35 pounds 2 sets of 12 at 35 pounds DB Lateral Raise 3 sets of 12 at 12 pounds DB Front Raise 3 sets of 12 at 20 pounds Treadmill 6 miles ( morning long before workout) Bike 3 miles (warm up for workout)
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4522 Registered: 03-2008
| Posted on Tuesday, February 22, 2011 - 05:58 pm: |
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Today's exercise session was for my back and went as follows: Seated Pulley Row 4 sets of 12 at 100 pounds Lat Pulldown 4 sets of 12 at 100 pounds Close Grip Lat Pulldown 4 sets of 12 at 105 pounds Short Bar Pullup 4 sets of 20 Dumbbell Bent Row 4 sets of 12 at 30 pounds Dumbbell Shrug 4 sets of 12 at 45 pounds Back Extension 4 sets of 20 Scapula Pushup 4 sets of 12 Ball Crunch 3 sets of 50 Plank 3 sets at 1 minute each ( 3 planks) Treadmill 6 miles
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4532 Registered: 03-2008
| Posted on Saturday, February 26, 2011 - 02:45 pm: |
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Wow! I need to catch things up. On Wednesday, I did legs, which amounted to the following: Seated Calf Raise 3 sets of 12 at 50 pounds Ball Squat 3 sets of 15 at 40 pounds Hamstring/ Ball 3 sets of 20 Step Up 3 sets of 20 Bands (L-R) 6 sets of 100 Bands (F-B) 6 sets of 100 T Bar Squat 3 sets of 12 at 75 pounds 1 Legged Press 4 sets of 12 at 130 pounds This may seem like it was kind of a whimpy session, but I had not worked my legs in over 3 weeks! Thursday's workout: Reverse Dip 3 sets of 20 1 set of 30 Short Bar Pullup 3 sets of 20 1 set of 25 Short Bar Curl 3 sets of 20 1 set of 25 Incline Pushup 3 sets of 25 1 set of 36 Criss Cross Bands 3 sets of 20 1 set of 30 Cable Pullover 3 sets of 15 at 42.5 pounds 1 set of 21 at 42.5 pounds Treadmill 4.75 miles Fridays's workout: Treadmill 5.5 miles Saturday's workout: Reverse Dip 4 sets of 20 Overhead Triceps Extension 1 set of 12 at 75 pounds 1 set of 12 at 85 pounds 1 set of 12 at 95 pounds 1 set of 12 at 105 pounds V Pushdown 1 set of 12 at 75 pounds 1 set of 12 at 85 pounds 1 set of 12 at 95 pounds 1 set of 12 at 105 pounds The exercises above were done as a superset. Short Bar Curl 4 sets of 20 EZ Curl (wide grip) 4 sets of 12 at 50 pounds EZ Curl (narrow grip) 4 sets of 12 at 50 pounds I still have a set of 3 planks and treadmill to do today, but that will happen after chat. On another note, on Circuit day (Thursday) and today, when I did short bar curls and short bar pullups, I lowered the bar, which makes it much harder. You are lifting body weight to do that, too.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4533 Registered: 03-2008
| Posted on Monday, February 28, 2011 - 08:58 am: |
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Sunday's workout: Treadmill 2 miles in 19:05 doing quarter mile sprints Ball Squat 3 sets of 15 at 40 pounds Hamstring/Ball 3 sets of 20 Step Up 3 sets of 20 Bands (L-R) 6 sets of 70 Bands(F-B) 6 sets of 100 Walking Lunges 6 sets of 12 T Bar Squats 3 sets of 12 at 75 pounds 1 Legged Press 3 sets of 12 at 140 pounds Calf Raise 3 sets of 20 Yes, I know that this is twice in about 4 days for legs, but having gotten behind with these and having to go back after three weeks is no fun, so I am back on schedule-leg day IS Sunday!
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4536 Registered: 03-2008
| Posted on Tuesday, March 01, 2011 - 05:25 pm: |
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Today's workout is as follows: I ran and walked 3.6 miles. I had just started to get going into my first mile and was almost done when I got interrupted. By the time I got back to the treadmill, it had switched off and I had to start again. Grrr! In any case, I finally got my rhythm back and I ran 2 miles in 18:05, then finished with a nice cool down. In addition to that, this morning, I had the following back workout: Seated Pulley Row 4 sets of 12 at 100 pounds Lat Pulldown 4 sets of 12 at 100 pounds Close Grip Lat Pulldown 4 sets of 12 at 105 pounds Short Bar Pullup 4 sets of 20 DB Bent Rows 4 sets of 12 at 30 pounds DB Shrugs 4 sets of 12 at 45 pounds Back Extension 4 sets of 20 Scapula Pushup 4 sets of 12 Ball Crunch 3 sets of 50 Plank 3 set at 1 minute, 30 seconds Yesterday, I did Chest and Shoulders: CHEST DB Flat Bench 1 set of 12 at 30 pounds (warmup) 3 sets of 12 at 60 pounds DB Incline Bench 3 sets of 12 at 55 pounds DB Decline Bench 3 sets of 12 at 55 pounds SHOULDERS DB Military Press 3 sets of 12 at 35 pounds DB Front Raise 3 sets of 12 at 20 pounds DB Lateral Raise 3 sets of 12 at 12 pounds ABS V Ball-(10 Slow, 10 Fast) 2 sets, 10 pounds Plank 2 sets, 1 minute, 30 seconds each
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4542 Registered: 03-2008
| Posted on Thursday, March 03, 2011 - 06:55 pm: |
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Today's exercise: Treadmill 5.4 miles Reverse Dips(triceps) 3 sets of 20 1 set of 30 Short Bar Pullup(back) 3 sets of 20 1 set of 30 Short Bar Curl(biceps) 3 sets of 20 1 set of 25 Incline Pushup(chest) 3 sets of 25 1 set of 35 Criss Cross Bands(rear delts) 3 sets of 20 1 set of 25 Cable Pullover(triceps, chest & back) 3 sets of 15 at 42.5 pounds 1 set of 21 at 42.5 pounds V-Ball( abs) 3 sets of 10 & 10 at 10 pounds
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4549 Registered: 03-2008
| Posted on Thursday, March 10, 2011 - 09:44 pm: |
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Don't ever let anyone tell you that foam rollers do not work or help. I have been using one for a couple of days and stretching. I went to my masseuse today and was told that it had really loosened me up to the point that the massage was no longer painful, but was quite nice. I even worked out today after I stretched and rolled! It sure has made a believer out of me!!
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4564 Registered: 03-2008
| Posted on Monday, March 14, 2011 - 05:36 pm: |
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Back into the swing as far as my Chest/Shoulders routine. I was laying off of the weight a little bit, but bumped back up to 60 pounds for all of my bench exercises. So my routine was like this: Treadmill 3.6 miles Chest exercises Flat DB Bench 1 set of 12 at 60 pounds (warm up) 3 sets of 12 at 60 pounds Decline DB Bench 3 sets of 12 at 60 pounds Incline DB Bench 3 sets of 12 at 60 pounds Shoulder exercises DB Military Press 3 sets of 12 at 35 pounds DB Front Raise 3 sets of 12 at 20 pounds DB Lateral Raise 3 sets of 12 at 12 pounds Ab exercises V Weights 3 sets of 10, 10 and 10 with 10 pounds All this after rolling and stretching this morning
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4565 Registered: 03-2008
| Posted on Tuesday, March 15, 2011 - 12:21 pm: |
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Although sometime today, I still have to walk/run and do my V weight exercises, I have done my back exercises and rolling and stretching as follows: Rolled: Calves, hamstrings, quads and IT bands. Stretch:Laying face down on large stability ball, Use Stretch bike to stretch low, upper back and shoulders. Stretch using back extension apparatus. Stretch hanging from Captain's chair. Stretch using Pullup bar on top of station. All stretches 5 reps except laying on stability ball. Back: Seated Pulley Rows 4 sets of 12 at 105 pounds Lat Pulldowns 4 sets of 12 at 105 pounds Close Grip Pulldowns 4 sets of 12 at 115 pounds Back Extensions 4 sets of 20 Short Bar Pullups 4 sets of 20 DB Bent Row 4 sets of 12 at 30 pounds DB Shrugs 4 sets of 12 at 45 pounds Scapula Pushups 4 sets of 20 Ball Crunches 3 sets of 50 As I said, I still have to run and do my V weights.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4566 Registered: 03-2008
| Posted on Tuesday, March 15, 2011 - 05:49 pm: |
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Well, the running is done. 3.4 miles. It gives me 35 miles for the month. V weights are 3 sets of 10, 10 and 10 at 8 pounds. Since these are ab exercises, one does not have to use a lot of weight.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4567 Registered: 03-2008
| Posted on Wednesday, March 16, 2011 - 11:56 am: |
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If I do anything in the gym today, it will be cardio. I have watered orchids inside the house and outside in the greenhouse, uncovered the wife's flowers on a couple sides of the house, cleaned in one gym, headed for the other this afternoon. Weight this morning was 184.4.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4587 Registered: 03-2008
| Posted on Thursday, March 24, 2011 - 04:07 pm: |
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Just some highlights for my workouts this week: Monday 3/21 Bike Ride 5 miles Treadmill 4 miles Chest/Shoulders Same workout, but decline bench was 3 sets of 12 at 70 pounds, Dumbbell Military Press was 3 sets of 12 at 40 pounds Tuesday Treadmill 3 miles Bike 4 miles (in a stiff wind) Back ( this is an hour to an hour and fifteen minute workout) Wednesday Major cleaning 3 hours Rake Lawn (Front) Water Orchids Treadmill 3 miles Thursday Circuit Treadmill 1 mile Shopping Vacuuming Cleaning Kitchen Floor
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4612 Registered: 03-2008
| Posted on Saturday, April 02, 2011 - 10:00 pm: |
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It would appear that I have made some gains in my fitness quest. I went up in weight today on my V Pushdowns, Overhead Triceps Extensions and both of the EZ Curls I do (both wide and narrow) I went up in weight from 5 to 25 pounds.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4613 Registered: 03-2008
| Posted on Monday, April 04, 2011 - 08:05 am: |
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I wanted to let people know how much my daily routine has changed in the last few months. Since I have gotten older, I noticed that I need to stretch and roll, so here is my daily routine, although there are a few days a week when I do not lift: Go to gym, stretch by using a stability ball, just lay on my stomach in order to start to get my back muscles to stretch. Then, they have a special apparatus that looks like a chair. I stretch my upper and lower back as well as my shoulders. Then, I move on to the Captain's chair and for that stretch, I just hang there. On to the back extension apparatus, where I just lean over it like I was going to do an extension. On to the chin up bar. I hang from that. All of these stretches are done for 20-30 seconds and 5 repetitions each. After I am done doing this, I go back to the house, eat and put a heating pad on my IT Band for ten minutes on each side to help the muscle relax. I also do my back like that. Then I roll my quads, hamstrings, calves and IT bands with a foam roller. Next, on to the gym for a run. I run three or four miles. I go back home, have lunch, watch a little TV and head for the gym for my session. Session days are either Chest/ Shoulders (Monday) or Circuit (Thursday) After my session, I have a snack and go home. At home, I do the stretches for the chiropractor and apply an ice pack to my back and IT Band.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4624 Registered: 03-2008
| Posted on Monday, April 11, 2011 - 10:12 am: |
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Well, when I went to the gym this morning to stretch, I got a pleasant surprise. I weighed myself on the scale that measures body fat, too. 183.6#, 21.1% body fat, down from 185.2# and 23.6% body fat.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4644 Registered: 03-2008
| Posted on Wednesday, April 20, 2011 - 05:35 pm: |
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I have been doing my regular workouts with the exception of leg workouts as a result of siatica. Instead of running, I am forced to walk, although it is at a brisk pace. (4.5-4.8 mph)
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4667 Registered: 03-2008
| Posted on Monday, May 09, 2011 - 04:21 pm: |
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After taking some time off last week, I started this week with a bang. Twenty three miles on the recumbent bike, four miles on the treadmill and a chest and shoulder workout. Feels good.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4671 Registered: 03-2008
| Posted on Tuesday, May 10, 2011 - 06:31 pm: |
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Back workout and treadmill to the tune of 5.2 miles. Thursday will be a real challenge using the Universal Strength Apparatus. As always, Wednesday is a cleaning day.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4673 Registered: 03-2008
| Posted on Wednesday, May 11, 2011 - 07:27 pm: |
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Using the USA on Thursday for the following exercises: Reverse Dip Short Bar Pullup Short Bar Curl Incline Pushup The rest of the exercise will be as usual, except I am going to change one exercise from Criss Cross Bands to DB Reverse Flys. My other exercise I don't think can be done with USA since it is a pullover.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4687 Registered: 03-2008
| Posted on Monday, May 16, 2011 - 09:05 am: |
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Went to St. Louis yesterday. In spite of traveling, I managed 6 miles on the treadmill. Today, it's chest and shoulders. I know that I will probably go over and do a little treadmill this morning, too.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4720 Registered: 03-2008
| Posted on Sunday, June 05, 2011 - 02:02 pm: |
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Just as it seems like things are going well, something else happens. I can tell that I have a pinched nerve in my back because I have numbness in my fingertips. Not in my arm, but my fingertips. If I am on the computer for long, my back gets sore from holding my arm up to type. Needless to say, I have not been able to exercise and I am just chomping at the bit to do so.
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Hostess Rise'
Board Administrator Username: Rise
Post Number: 16235 Registered: 05-2003
| Posted on Wednesday, June 08, 2011 - 04:09 pm: |
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Too much computering will do that too you. Stretch and taking breaks from the computer are important. I try not to spend more than one hour at at time. Feel better and when you get better we will see you again
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4774 Registered: 03-2008
| Posted on Friday, July 08, 2011 - 07:28 am: |
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Well, it has been awhile since I posted anything on here. My back, arm and thumb/fingers have been getting better and I am back to lifting, although not at the level I was before. I am doing twenty rep sets at light weight until I get my second wind.
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LadyDi
Forum Leader Username: Ladydi
Post Number: 2647 Registered: 03-2008
| Posted on Friday, July 08, 2011 - 01:02 pm: |
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It's nice to see you back at your blog, honey! You should go ahead and post what you are doing so people can see the weights and sets. While not what you did before, as the chiro said, you are still doing more than he is! It's a minor setback and you will be back at it in no time!
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4782 Registered: 03-2008
| Posted on Thursday, July 14, 2011 - 08:01 pm: |
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Since my wife has talked to me, it has convinced me that it would be a good idea to let people know just how I am progressing in my plight over my popped rib. It has been really difficult because I came to the realization early that I would not be lifting anything like what I was able to do before. My chiropractor told me that what I needed to do was to lift very lightly and do 20-25 repetitions, What made me upset was that this was harder than what I had anticipated. 7/7 Workout Leg Press 1 set of 20 at 90 pounds 2 sets of 20 at 140 pounds Step Ups 3 sets of 20 Cable Twists 3 sets of 20 at 15 pounds Lateral Raises 3 sets of 20 at 15 pounds Ball Crunches 3 sets of 50 Bands (L-R) 6 sets of 30 7/11 Workout DB Bench 2 sets of 20 at 15 pounds 2 sets of 20 at 20 pounds Military Press 1 set of 20 at 12 pounds Single Arm Triceps Ext 2 sets of 25 at 10 pounds 1 set of 20 at 12.5 pounds Cable Curl 1 set of 20 at 10 pounds Cable Pullover 3 sets of 20 at 20 pounds Ball Crunch 3 sets of 50 7/12 Workout Leg Press 1 set of 20 at 140 pounds 3 sets of 20 at 160 pounds Step Ups 3 sets of 20 Kettle Bell 3 sets of 20 at 15 pounds 1 Leg Deadlift 1 set of 20 at 20 pounds Lying Crunch 3 sets of 20 Cable Twists 3 sets of 20 at 15 pounds 7/14 Workout DB Bench Press 1 set of 20 at 20 pounds 2 sets of 25 at 20 pounds Incline DB Bench Press 3 sets of 20 at 15 pounds Cable Curl(rope) 1 set of 25 at 12.5 pounds 1 set of 20 at 15 pounds 1 set of 25 at 15 pounds Cable Pullover 3 sets of 25 at 22.5 pounds DB Military Press 3 sets of 25 at 12 pounds Also, on 7/7, I was on recumbent bike for 3 miles and did treadmill for 4.6 miles. On 7/11, I walked/ran 4 miles, on 7/12 I walked/ran 4 miles and on 7/14, I walked/ran 4 miles, did recumbent bike for a mile and walked outside 1 mile. I have been keeping up on doing cardio since I am not able to lift as much.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4789 Registered: 03-2008
| Posted on Monday, July 18, 2011 - 08:56 am: |
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Yesterday, I walked and ran 9 miles. I had four days during the week where I was near or over 4,000 calories burned.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4817 Registered: 03-2008
| Posted on Saturday, August 06, 2011 - 09:16 am: |
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Well, it looks like I am going to have another x-ray done on Monday. My masseuse told me that it would be a good idea since when I got my massage yesterday, I was about in tears and could not get comfortable during the process. She said she felt something under my right shoulder blade that was not on the left side. I am hoping to solve the mystery so that eventually, I can get back to working out.
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Hostess Rise'
Board Administrator Username: Rise
Post Number: 16437 Registered: 05-2003
| Posted on Thursday, August 25, 2011 - 01:00 pm: |
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Hi Cisco I am very sorry I have not written to you. I saw somewhere where you popped a rib. What happened and how does this happen? I feel for you but at the same time I am inspired to see you are still doing well. You are determined to the max. Keep up the great work even with light weights. I find that lifting light weights is more effective as long as we move slowly. How are you feeling? Just letting you know you are in my thoughts and prayers.
CF- dx at 2yrs. 2nd double lung tx-05 Debra Fertel MD- Jackson Memorial Si Pham MD, Professor of Surgery Anas Hadeh MD, Cleveland Clinic, Weston My Photos on Transplant Friends
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4835 Registered: 03-2008
| Posted on Thursday, August 25, 2011 - 06:40 pm: |
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Thank you, Rise. Actually, I had an MRI done today. I could very well have a popped rib. My major problem right now is the fact that I have a pinched nerve in my neck which is causing some intense pain. I have continued to do legs, but I have stopped all other exercise until I get this thing worked out. I appreciate your concern and I will keep you posted.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4851 Registered: 03-2008
| Posted on Thursday, September 01, 2011 - 08:20 am: |
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I am finally about ready to start with my blog again, starting today. I go at noon to do my leg exercises and afterward, I am going to walk a couple of miles. I want to see what effect the walking has on me now that this shot has started to take hold. If I feel like it is giving me problems, I am going to stop. I will post when I am done, but I think that my routines will not vary much until I have been given the okay to start getting back into all of my regular exercising.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4852 Registered: 03-2008
| Posted on Thursday, September 01, 2011 - 02:15 pm: |
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Here we go again!! Today, I rode the recumbent bike 4.5 miles, did 2 miles on the treadmill and had the following workout: Leg Press 1 set of 20 at 140# (warm up) 5 sets of 20 at 230# Step Up(7 steps, r-l) 3 sets of 20 Bands (F-B) (2 sets of bands) 3 sets of 30 Sumo Squat 3 sets of 20 @ 15# Lunge(f-b) 3 sets of 10 Ball Crunch 3 sets of 50
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4855 Registered: 03-2008
| Posted on Friday, September 02, 2011 - 03:35 pm: |
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Ten miles on the recumbent bike today.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4857 Registered: 03-2008
| Posted on Saturday, September 03, 2011 - 01:48 pm: |
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Eleven miles on the recumbent bike today.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4866 Registered: 03-2008
| Posted on Monday, September 05, 2011 - 07:17 pm: |
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According to some people on this website, I guess I don't lift heavy enough and I don't lift often enough. But I do what I am able to do. That is why today, I had 14.5 miles on the recumbent bike, and had the following workout: Leg Press 1 set of 20 at 140 pounds 5 sets of 20 at 270 pounds Bands(L-R each way) 3 sets of 30 Steps(L-R 8 steps) 3 sets of 20 Sumo Squat 3 sets of 20 at 15 pounds Lunge(F-B) 3 sets of 10 Ball Crunch 3 sets of 50 Although I did not post it, I did 12 miles on the recumbent bike yesterday.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4870 Registered: 03-2008
| Posted on Tuesday, September 06, 2011 - 05:19 pm: |
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Thirteen miles on the recumbent bike, along with doing some errands and washing the car helped me to burn a calorie or three.
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Hostess Rise'
Board Administrator Username: Rise
Post Number: 16448 Registered: 05-2003
| Posted on Tuesday, September 06, 2011 - 05:32 pm: |
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Hi Cisco I cannot believe that some people passed judgement on your workouts. I would like to see someone else keep a dedicated fitness blog like yours and actually walk the talk.
CF- dx at 2yrs. 2nd double lung tx-05 Debra Fertel MD- Jackson Memorial Si Pham MD, Professor of Surgery Anas Hadeh MD, Cleveland Clinic, Weston My Photos on Transplant Friends
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4872 Registered: 03-2008
| Posted on Tuesday, September 06, 2011 - 07:37 pm: |
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Well, if you got the e-mail I sent, you know who insists he does one helluva lot more than what I do. Personally, I think he is full of it, but that is neither here nor there.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4876 Registered: 03-2008
| Posted on Thursday, September 08, 2011 - 07:56 am: |
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Well, yesterday, I cleaned and did recumbent bike for 23 miles. So far this month, my total is 88 miles.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4880 Registered: 03-2008
| Posted on Thursday, September 08, 2011 - 04:26 pm: |
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Today, I did 12 miles so far and I have broken 100 for the month. I may do some riding again this evening. Otherwise, I may go stir crazy!
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4881 Registered: 03-2008
| Posted on Thursday, September 08, 2011 - 09:01 pm: |
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Let's make it 110 miles. Did ten more miles this evening while LadyDi worked with her trainer.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4893 Registered: 03-2008
| Posted on Tuesday, September 13, 2011 - 12:51 pm: |
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I have 164 miles now on the bike. I had 15 yesterday along with a 2 mile walk and the following workout: Leg Press 2 sets of 20 at 140 pounds 2 sets of 20 at 270 pounds 1 set of 20 at 300 pounds Bands (L-R) 3 sets of 20 Calf Raise (L-R) 3 sets of 20 One Legged Squat (L-R) 3 sets of 20 Sumo Squat 3 sets of 20 at 15 pounds Ball Crunch 3 sets of 75 I also had 12 miles today on the recumbent bike. I have therapy for my neck today, and I am not looking forward to it, but I guess it is for the best.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4901 Registered: 03-2008
| Posted on Thursday, September 15, 2011 - 09:18 am: |
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8 miles yesterday on the recumbent bike. I have a leg workout today and I am doing more bike. Film at 11.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4918 Registered: 03-2008
| Posted on Sunday, September 18, 2011 - 10:34 am: |
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16 miles on the bike today. I now have 237 for the month.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4920 Registered: 03-2008
| Posted on Monday, September 19, 2011 - 03:45 pm: |
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18 miles on the bike today and two on the treadmill before my leg workout: Leg Press 1 set of 20 at 140 pounds 4 sets of 20 at 300 pounds Bands(L-R) 3 sets of 30 Lunges (F-B) 3 sets of 10 Sumo Squat 3 sets of 20 at 15 pounds Ball Crunch 3 sets of 100
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4933 Registered: 03-2008
| Posted on Wednesday, September 21, 2011 - 04:41 pm: |
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Today was all cardio. I cleaned for three hours and did 25 miles on the recumbent bike and 2.5 miles on the treadmill. I will have no problem burning 4,000 calories today.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4935 Registered: 03-2008
| Posted on Friday, September 23, 2011 - 07:10 am: |
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Eleven miles on the bike, 3 miles on the treadmill and a leg workout.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4936 Registered: 03-2008
| Posted on Friday, September 23, 2011 - 03:35 pm: |
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Twenty-five miles on the bike today. Three hundred and sixteen miles for the month.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4948 Registered: 03-2008
| Posted on Monday, September 26, 2011 - 09:07 am: |
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Much has happened over the last few days. I did not do any formal exercise yesterday, but my total for the month on the recumbent bike is now 341 miles. I plan on another 25 miles today, along with a leg workout.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4960 Registered: 03-2008
| Posted on Tuesday, September 27, 2011 - 09:02 pm: |
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Twenty five more miles today. Monthly total is 391. Got good news from the therapist today. I can start back with bicep curls and some triceps work.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4968 Registered: 03-2008
| Posted on Thursday, September 29, 2011 - 08:12 am: |
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IOn addition to cleaning yesterday, I rode another 26 miles. 417 for the month. I plan on another 25 today, but we will see. I have another workout, some window washing and other things on tap to do.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4969 Registered: 03-2008
| Posted on Thursday, September 29, 2011 - 02:38 pm: |
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I did legs, biceps and triceps today. In addition, I rode 27 miles on the bike. Monthly total 444 miles.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4970 Registered: 03-2008
| Posted on Friday, September 30, 2011 - 08:31 pm: |
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Well, it .looks like September ended with 470 miles on the bike and 16 miles on the treadmill. Not bad for an old man.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4974 Registered: 03-2008
| Posted on Sunday, October 02, 2011 - 01:46 pm: |
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Well, here we are two days into October and I all ready have 51 miles on the recumbent bike!!
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4981 Registered: 03-2008
| Posted on Tuesday, October 04, 2011 - 01:21 pm: |
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Well, as of today, I have 104 miles on the recumbent bike and I took a brisk 2 mile walk last night. Also, I have continued my workouts on Monday and Thursday and I am finally able to do something besides legs!! Thank God!!
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Hostess Rise'
Board Administrator Username: Rise
Post Number: 16595 Registered: 05-2003
| Posted on Tuesday, October 04, 2011 - 02:07 pm: |
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I am so happy for you Cisco!! You deserve only greatness!
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4992 Registered: 03-2008
| Posted on Thursday, October 06, 2011 - 02:43 pm: |
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Another 26 today makes it 130 for the month. Also did a leg, biceps, triceps workout.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 4998 Registered: 03-2008
| Posted on Sunday, October 09, 2011 - 12:57 pm: |
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Aha!! 15 miles on Friday, 25 Saturday and 30 today--200 for the month!
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5002 Registered: 03-2008
| Posted on Monday, October 10, 2011 - 08:45 am: |
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A workout and another 25 miles today on the recumbent bike, hopefully.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5003 Registered: 03-2008
| Posted on Monday, October 10, 2011 - 06:10 pm: |
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Actually, I made 30 miles instead. 230 for the month.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5004 Registered: 03-2008
| Posted on Tuesday, October 11, 2011 - 12:58 pm: |
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26 miles today makes 256 for the month. At the rate I am going, I should reach somewhere between 700 and 800 by months end.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5011 Registered: 03-2008
| Posted on Friday, October 14, 2011 - 02:53 pm: |
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All ready have 26 today. Monthly total is now 334. Might walk or bike yet this evening.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5016 Registered: 03-2008
| Posted on Sunday, October 16, 2011 - 01:06 pm: |
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No physical activity for the last two days as I have had issues, either from a cold or from allergies, so I am again frustrated.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5019 Registered: 03-2008
| Posted on Monday, October 17, 2011 - 12:50 pm: |
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It was back to the mine today. 26 miles and a workout. 370 miles for the month.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5026 Registered: 03-2008
| Posted on Tuesday, October 18, 2011 - 06:19 pm: |
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I now have 389 miles this month. Also spent some time picking beans this afternoon.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5029 Registered: 03-2008
| Posted on Wednesday, October 19, 2011 - 02:54 pm: |
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31 miles today and some cleaning. Burnt 3,000 calories by 2 p.m. I have 420 miles for the month now.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5039 Registered: 03-2008
| Posted on Saturday, October 22, 2011 - 08:56 am: |
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Wow! Yesterday, I did 32 miles on the recumbent bike, did some cleaning and went to our orchid society meeting. I burnt a record (for me) 4,734 calories! I couldn't even keep up by eating! Thank God I am back to normal today.
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Hostess Rise'
Board Administrator Username: Rise
Post Number: 16783 Registered: 05-2003
| Posted on Saturday, October 22, 2011 - 09:48 am: |
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I am happy to hear this news. You are the warrior!
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5040 Registered: 03-2008
| Posted on Saturday, October 22, 2011 - 01:21 pm: |
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34 miles today. That makes 518 for the month. I am bound and determined to get 700-800 before months end. And I missed three days!!
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5046 Registered: 03-2008
| Posted on Sunday, October 23, 2011 - 01:05 pm: |
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Another 36 today. 554 for the month.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5051 Registered: 03-2008
| Posted on Monday, October 24, 2011 - 04:06 pm: |
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Another 36 today. 590 for the month. I am attempting 800 by month's end, and I THINK I will make it.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5052 Registered: 03-2008
| Posted on Tuesday, October 25, 2011 - 12:30 pm: |
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I calculated things out and if I get 30 miles per day for the rest of the month, 800 miles is history.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5053 Registered: 03-2008
| Posted on Tuesday, October 25, 2011 - 04:15 pm: |
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33 miles today. 623 for the month.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5055 Registered: 03-2008
| Posted on Wednesday, October 26, 2011 - 02:48 pm: |
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27 miles today, 650 for the month. I only have five days left to make 800.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5063 Registered: 03-2008
| Posted on Friday, October 28, 2011 - 06:05 pm: |
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It has been a day or two, but my number is now 720. I have 80 to go! And it is a good thing that I did not have to lift today, because I am good and sore from yesterday. I can hardly wait to see what I feel like tomorrow!
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5069 Registered: 03-2008
| Posted on Saturday, October 29, 2011 - 01:05 pm: |
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Thirty today. Seven fifty total. Fifty to go.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5077 Registered: 03-2008
| Posted on Sunday, October 30, 2011 - 11:55 am: |
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I am now twenty miles away from my goal of 800, and I can TASTE it!!
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5078 Registered: 03-2008
| Posted on Monday, October 31, 2011 - 06:27 pm: |
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I MADE IT!, I FLIPPIN' MADE IT! I also had a good workout today--a chest and shoulders workout, I walked 1.25 miles. I am doing back exercises tomorrow, plus some cardio.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5081 Registered: 03-2008
| Posted on Wednesday, November 02, 2011 - 09:42 am: |
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Starting a new month as of yesterday. I am gradually going back to lifting five days a week. Yesterday, I had the following workout: Lat Pulldown 1 set of 12 at 60 pounds 1 set of 12 at 65 pounds 1 set of 12 at 70 pounds Close Grip Pulldown 1 set of 12 at 75 pounds 2 sets of 12 at 80 pounds Straight Arm Pulldown 1 set of 15 at 60 pounds 2 sets of 15 at 65 pounds Seated Pulley Row 1 set of 12 at 60 pounds 1 set of 12 at 65 pounds 1 set of 12 at 70 pounds Dumbbell Bent Row 1 set of 12 at 15 pounds 2 sets of 12 at 20 pounds Treadmill 2.5 miles Recumbent Bike 16 miles This was my first day with all back exercises. I am going to be extremely careful with these workouts because I don't think they caused my problems with my neck, they certainly did not help it. I will not be working out at all on Wednesdays. I will still probably do some cardio on Sundays.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5084 Registered: 03-2008
| Posted on Wednesday, November 02, 2011 - 03:58 pm: |
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Well, I took it easy today. I did some cleaning. No lifting and no cardio. That starts again tomorrow.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5088 Registered: 03-2008
| Posted on Thursday, November 03, 2011 - 02:51 pm: |
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Today, I had a very good workout. I managed to ride 16 miles, do treadmill for 2.5 miles and did the following with weights: Flat Dumbbell Bench Press 5 sets of 12 at 25 pounds V Pushdown 2 sets of 12 at 30 pounds 3 sets of 12 at 32.5 pounds Dumbbell Bent Row 5 sets of 12 at 20 pounds Dumbbell Front Row 5 sets of 12 at 15 pounds Dumbbell Concentration Curl 5 sets of 12 at 15 pounds Calf Raise 5 sets of 20 --------------------------------------------------------------------------------------------------- Ball Crunch 3 sets of 50 Cable Pullover 3 sets of 12 at 25 pounds
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5089 Registered: 03-2008
| Posted on Friday, November 04, 2011 - 04:56 pm: |
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It was leg day today. After doing a mile warmup on the recumbent bike, I did the following routine: Calf Raise 3 sets of 20 Ball Squat 3 sets of 12 at 15 pounds Walking Lunges (forward-back) 3 sets of 20 Hamstring/ Ball 3 sets of 20 Bands (F-B) 3 sets of 30 Bands (L-R) 3 sets of 30 Ball Crunch 3 sets of 50 Treadmill 1.5 miles Recumbent Bike 18 miles (total)
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5094 Registered: 03-2008
| Posted on Saturday, November 05, 2011 - 12:48 pm: |
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I have not as of yet done any cardio today. I plan on remedying that situation after chat today. However, this morning, I had the following workout: Reverse Dip 3 sets of 15 Overhead Triceps Extension 1 set of 12 at 50 pounds 2 sets of 12 at 55 pounds 1 set of 12 at 70 pounds V Pushdown 2 sets of 12 at 60 pounds 1 set of 12 at 65 pounds 1 set of 12 at 70 pounds One Arm Rope Triceps Extension 2 sets of 12 at 25 pounds 2 sets of 12 at 30 pounds EZ Curl (narrow grip) 3 sets of 12 at 40 pounds EZ Curl (wide grip) 3 sets of 12 at 40 pounds Reverse Preacher Curl 1 set of 12 at 20 pounds 2 sets of 12 at 30 pounds Concentration Curl 3 sets of 12 at 15 pounds Ball Crunch 3 sets of 50 I will probably do 16-18 miles on the recumbent bike this afternoon, along with a couple of miles on the treadmill.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5096 Registered: 03-2008
| Posted on Sunday, November 06, 2011 - 01:41 pm: |
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I did 23 miles on the bike yesterday. this, along with my biceps/triceps in the morning. Today, I did not lift. Instead, I did 26 miles on the bike.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5098 Registered: 03-2008
| Posted on Monday, November 07, 2011 - 08:12 pm: |
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I did seventeen miles on the bike this afternoon. This was after I had the following workout: Flat Dumbbell Bench Press 3 sets of 12 at 25 pounds Inclined Dumbbell Bench Press 3 sets of 12 at 20 pounds Declined Dumbbell Press 3 sets of 12 at 25 pounds Smith Machine Barbell Bench Press 1 set of 12 at 65 pounds 2 sets of 12 at 75 pounds Dumbbell Front Raise 3 sets of 12 at 12 pounds Lateral Dumbbell Raise 3 sets of 12 at 10 pounds Dumbbell Military Press 3 sets of 12 at 12 pounds Ball Crunch 4 sets of 50 Cable Pullover 1 set of 12 at 25 pounds 1 set of 12 at 27.5 pounds 1 set of 12 at 30 ;pounds One Arm Triceps Extension 3 sets of 12 at 15 pounds
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5101 Registered: 03-2008
| Posted on Tuesday, November 08, 2011 - 05:05 pm: |
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I did twenty five miles on the bike today. In addition, I had the following back workout: Lat Pulldown 2 sets of 12 at 75 pounds 2 sets of 12 at 80 pounds Close Grip Lat Pulldown 1 set of 12 at 75 pounds 2 sets of 12 at 80 pounds 1 set of 12 at 82.5 pounds Straight Arm Pulldown 2 sets of 12 at 65 pounds 2 sets of 12 at 70 pounds Seated Pulley Row 2 sets of 12 at 65 pounds 2 sets of 12 at 70 pounds Dumbbell Bent Row 4 sets of 12 at 20 pounds Scapula Pushup 4 sets of 20 Ball Crunch 4 sets of 50
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5103 Registered: 03-2008
| Posted on Thursday, November 10, 2011 - 04:41 pm: |
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Calf Raise 3 sets of 20 Ball Squat 3 sets of 20 Bands (L-R) 3 sets of 30 Bands (F-B) 3 sets of 30 Walking Lunge (20 each way) 3 sets of 20 Leg Press 3 sets of 20 at 140 pounds Ball Crunch 4 sets of 50 I have all ready ridden 26 miles on the bike and expect to ride at least another ten so: Recumbent Bike 36 miles Treadmill .5 miles warmup
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5105 Registered: 03-2008
| Posted on Friday, November 11, 2011 - 06:37 pm: |
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I ended up with 37 miles on the bike yesterday, 25 today. I also did some cleaning.
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Heather
Forum Leader Username: Heather
Post Number: 3356 Registered: 05-2003
| Posted on Friday, November 11, 2011 - 08:01 pm: |
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wow..congrats on doing 800, Gregg! that is awesome!!
Heather Forum Leader - Living Organ Donation Heather's Blog EC Illinois, USA Kidney donor to dad 12/1/99 Rush-Presbyterian-St. Lukes, Chicago DONATE LIFE |
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5107 Registered: 03-2008
| Posted on Sunday, November 13, 2011 - 08:05 am: |
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I thought that I was going to get back to doing much more lifting, but it looks like my neck will not put up with it. I am back to doing cardio five or six days a week and doing lifting twice a week, most of which will be legs. Thank you for your kind comments.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5112 Registered: 03-2008
| Posted on Monday, November 14, 2011 - 09:43 pm: |
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I did a leg workout today, along with riding the recumbent bike for 23 miles. Here was my workout: Leg Press 4 sets of 20 at 160 pounds Walking Lunges (forward and back) 3 sets of 20 Bands (F-B) 3 sets of 30 Bands(L-R) 3 sets of 30 Ball Squat 3 sets of 20 at 15 pounds Calf Raise 3 sets of 20 Cable Pullover 3 sets of 15 at 30 pounds Ball Crunch 4 sets of 50
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5113 Registered: 03-2008
| Posted on Tuesday, November 15, 2011 - 09:14 am: |
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Today is a non-lifting day. I am going this afternoon to do some recumbent bike and will finish up this evening on the same.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5114 Registered: 03-2008
| Posted on Tuesday, November 15, 2011 - 02:59 pm: |
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It was 25 miles this morning. I figure at least another 10 this evening. Will post it tomorrow.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5119 Registered: 03-2008
| Posted on Wednesday, November 16, 2011 - 05:37 pm: |
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Total of 36 yesterday, 21 miles today. 307 this month.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5120 Registered: 03-2008
| Posted on Thursday, November 17, 2011 - 03:40 pm: |
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I now have 330 miles on the bike this month. I also had the following workout: Flat Dumbbell Bench Press 3 sets of 12 at 25 pounds Incline Dumbbell Press 3 sets of 12 at 25 pounds Decline Dumbbell Press 3 sets of 12 at 25 pounds Smith Machine Barbell Press 1 set of 15 at 65 pounds 2 sets of 15 at 75 pounds Dumbbell Front Raise 3 sets of 12 at 12 pounds Dumbbell Lateral Raise 3 sets of 12 at 10 pounds Dumbbell Concentration Curl 3 sets of 12 at 15 pounds Cable Pullover 3 sets of 15 at 32.5 pounds Ball Crunch 3 sets of 50
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5122 Registered: 03-2008
| Posted on Friday, November 18, 2011 - 05:17 pm: |
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23 miles on the bike today. Monthly total is now 353.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5133 Registered: 03-2008
| Posted on Sunday, November 20, 2011 - 09:31 pm: |
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For the last two days, I walked and ran on the treadmill 4 miles per day. Monday I am going back to the bike. I burn more calories.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5139 Registered: 03-2008
| Posted on Monday, November 21, 2011 - 05:59 pm: |
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Today, I did recumbent bike for twenty miles and had the following workout: Flat Dumbbell Bench Press 3 sets of 12 at 30 pounds Incline Dumbbell Bench Press 3 sets of 12 at 25 pounds Decline Dumbbell Bench Press 3 sets of 12 at 30 pounds Smith Machine BB Bench Press 1 set of 12 at 75 pounds 1 set of 12 at 80 pounds 1 set of 12 at 85 pounds Dumbbell Front Raise 3 sets of 12 at 12 pounds Dumbbell Lateral Raise 3 sets of 12 at 10 pounds Dumbbell Concentration Curl 3 sets of 12 at 15 pounds Cable Pullover 3 sets of 15 at 35 pounds
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5144 Registered: 03-2008
| Posted on Wednesday, November 23, 2011 - 02:39 pm: |
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Great workout today with weights, although I did get on the recumbent bike for 5 miles. Here is my routine today. It was a circuit routine--go through things without a break. Best workout in a long time. Flat Dumbbell Bench Press 6 sets of 12 at 30 pounds V Pushdown 6 sets of 12 at 35 pounds Dumbbell Bent Row 6 sets of 12 at 20 pounds Dumbbell Front Raise 6 sets of 12 at 15 pounds Dumbbell Concentration Curl 6 sets of 12 at 15 pounds Calf Raise 6 sets of 20 Cable Pullover 3 sets of 15 at 35 pounds Ball Crunch 4 sets of 50
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5148 Registered: 03-2008
| Posted on Sunday, November 27, 2011 - 07:52 pm: |
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20 miles on the recumbent bike today. 493 for the month. In addition, I had the following leg workout: Leg Press 3 sets of 20 repetitions at 160 pounds Ball Squat 3 sets of 20 repetitions at 20 pounds Sumo Squat 3 sets of 15 repetitions at 15 pounds Calf Raise 3 sets of 20 repetitions (each leg) Bands (L-R) 3 sets of 30 repetitions Bands(F-B) 3 sets of 30 repetitions Walking Lunge 3 sets of 20 repetitions Hamstring/Ball 3 sets of 20 repetitions Ball Crunch 3 sets of 50 repetitions
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5150 Registered: 03-2008
| Posted on Monday, November 28, 2011 - 12:29 pm: |
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Well, today it is chest/shoulders/miscellaneous. In addition, I will do some recumbent bike as always (or maybe it just seems that way) I will make 550 for the month, and possibly 575 (if I really push it hard) I will post my workout later.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5156 Registered: 03-2008
| Posted on Wednesday, November 30, 2011 - 05:05 pm: |
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I have been a busy dude for the last few days. Monday, I did 20 miles on the bike and had the following workout: Flat Dumbbell Bench Press 3 sets of 12 repetitions at 30 pounds Incline Dumbbell Bench Press 3 sets of 12 repetitions at 25 pounds Decline Dumbbell Bench Press 3 sets of 12 repetitions at 30 pounds Front Dumbbell Raise 3 sets of 12 repetitions at 15 pounds Lateral Dumbbell Raise 3 sets of 12 repetitions at 12 pounds Dumbbell Military Press 3 sets of 12 repetitions at 12 pounds Cable Pullover 3 sets of 15 repetitions at 35 pounds One Arm Triceps Extension 3 sets of 12 repetitions at 15 pounds Dumbbell Concentration Curl 3 sets of 12 repetitions at 15 pounds Ball Crunch 3 sets of 50 repetitions On Tuesday, I did 32 miles on the recumbent bike and had the following workout: Lat Pulldown 1 set of 12 repetitions each at 65, 80, 85 and 90 pounds Close Grip Lat Pulldown 1 set of 12 repetitions each at 65, 80, 85 and 90 pounds Straight Arm Pulldown 1 set of 12 repetitions each at 50, 60, 70 and 80 pounds Seated Pulley Row 1 set of 12 repetitions each at 65, 75, 80 and 90 pounds Scapula Pushup 4 sets of 20 repetitions Dumbbell Bent Row 4 sets of 12 repetitions at 25 pounds Ball Crunch 3 sets of 50 repetitions Today, I cleaned cardio equipment at one gym and cleaned the other plus I did 15 miles on the recumbent bike. When I got home, I fixed dinner and cleaned out the gutters. (I have been meaning to do this before it got too cold)
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5158 Registered: 03-2008
| Posted on Thursday, December 01, 2011 - 05:32 pm: |
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Today's workout included 20 miles on the recumbent bike and the following weight workout: Flat Dumbbell Bench Press 5 sets of 12 repetitions at 30 pounds V Pushdown 5 sets of 12 repetitions at 40 pounds Dumbbell Bent Row 5 sets of 12 repetitions at 25 pounds Dumbbell Front Raise 5 sets of 12 repetitions at 15 pounds Dumbbell Concentration Curl 5 sets of 12 repetitions at 15 pounds Calf Raise 5 sets of 20 repetitions Cable Pullover* 3 sets of 15 repetitions at 35 pounds Ball Crunch* 4 sets of 50 repetitions
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5165 Registered: 03-2008
| Posted on Monday, December 05, 2011 - 06:59 pm: |
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Good workout today. 25 miles on the recumbent bike and the following chest/shoulder/miscellaneous workout: Flat Dumbbell Bench Press 3 sets of 12 repetitions at 30 pounds Incline Dumbbell Bemnch Press 3 sets of 12 repetitions at 25 pounds Decline Dumbbell Bench Press 3 sets of 12 repetitions at 30 pounds Front Dumbbell Raise 3 sets of 12 repetitions at 15 pounds Lateral Dumbbell Raise 3 sets of 12 repetitions at 12 pounds Dumbbell Military Press 3 sets of 12 repetitions at 15 pounds Cable Pullover 3 sets of 15 repetitions at 35 pounds One Arm Triceps Extension 3 sets of 12 repetitions at 15 pounds Ball Crunch 3 sets of 50 repetitions
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5171 Registered: 03-2008
| Posted on Saturday, December 10, 2011 - 02:37 pm: |
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I have some days to put on here from last time I was here. On Tuesday, I did Back, Wednesday I did 15 miles on the recumbent bike, on Thursday, I did a Circuit regimen along with 6 miles on the bike. On Friday I did a Leg workout and today, I did a Biceps/Triceps workout. I am planning on going over and doing some cardio after chat today. My workouts were as follows: Back Lat Pulldown 1 set of 12 repetitions at 65 pounds 1 set of 12 repetitions at 75 pounds 1 set of 12 repetitions at 80 pounds 1 set of 12 repetitions at 90 pounds Close Grip Lat Pulldown Sets of 12 repetitions at 70, 80, 90 & 100 pounds Straight Arm Pulldown Sets of 12 repetitions at 50, 60, 70 & 80 pounds Seated Pulley Row Sets of 12 repetitions at 65, 70, 80 & 90 pounds Scapula Pushup 4 sets of 20 repetitions Dumbbell Bent Row 4 sets of 12 repetitions at 25 pounds Recumbent Bike 26 miles Circuit Flat Dumbbell Bench Press 7 sets of 12 repetitions at 30 pounds V Pushdown 7 sets of 12 repetitions at 40 pounds Dumbbell Bent Row 7 sets of 12 repetitions at 25 pounds Dumbbell Concentration Curl 7 sets of 12 repetitions at 15 pounds Calf Raise 7 sets of 20 repetitions Ball Crunch 4 sets of 50 repetitions Cable Pullover 3 sets of 15 repetitions at 35 pounds Recumbent Bike 6 miles Legs Calf Raise 4 sets of 20 repetitions Dumbbell Ball Squat 4 sets of 20 repetitionsat 20 pounds Bands(L-R) 4 sets of 30 repetitions Bands(F-B) 4 sets of 30 repetitions Leg Press 4 sets of 20 repetitions at 200 pounds Kettle Bell Sumo Squat 4 sets of 20 repetitions at 15 pounds Walking Lunge 4 sets of 20 repetitions Biceps/Triceps Overhead Triceps Extension Sets of 15 repetitions at 60 (2), 70& 80 pounds V Pushdown Sets of 15 repetitions at 60 (2), 70 & 80 pounds One Arm Rope Triceps Extension 4 sets of 15 repetitions at 30 pounds EZ Curl (narrow grip) 4 sets of 15 repetitions at 40 pounds EZ Curl (wide grip) 4 sets of 15 repetitions at 40 pounds Concentration Curl 4 sets of 15 repetitions at 15 pounds Recumbent Bike To be done this afternoon
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5173 Registered: 03-2008
| Posted on Sunday, December 11, 2011 - 09:17 am: |
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I ended up with 24 miles on the recumbent bike yesterday. Today, for my exercise, we are going over to Fit Club to get in the therapy pool and hot tub (she is) and then we will come home to water orchids (water has to be taken out in buckets) after a snack. After that, I'll get some lunch and back to the gym for some more recumbent bike. Cliff notes: Swim, snack, water, lunch, gym for recumbent bike.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5175 Registered: 03-2008
| Posted on Monday, December 12, 2011 - 06:14 pm: |
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Good workout today. Rode recumbent bike 20 miles and had the following workout: Flat Dumbbell Bench Press 3 sets of 12 repetitions at 35 pounds Incline Dumbbell Bench Press Sets of 11, 12 & 12 repetitions at 30 pounds Decline Dumbbell Bench Press Sets of 9,11 & 12 repetitions at 35 pounds Dumbbell Military Press 3 sets of 15 repetitions at 15 pounds Dumbbell Front Raise 3 sets of 15 repetitions at 12 pounds Cable Pullover 3 sets of 15 repetitions at 35 pounds One Arm Triceps Extension 3 sets of 15 repetitions at 15 pounds Dumbbell Concentration Curl 3 sets of 15 at 15 pounds Plank 3 planks for 1 minute each I tried to either go up in weight like on the bench presses ( 5 pounds for each dumbbell) or go up in repetitions like in Dumbbell Military Press, Front Raise, Lateral Raise & One Arm Triceps Extensions. I also substituted Planks for Ball Crunches which are much harder to do, in my opinion. I am slowly working my way back from a bulging disk injury and I want to be as careful as I can.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5177 Registered: 03-2008
| Posted on Tuesday, December 13, 2011 - 05:07 pm: |
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Good workout today. More to come tonight as I will be doing recumbent bike. Here is my daily workout for my back: Lat Pulldown Sets of 15 repetitions at 70, 80and 85 pounds 1 set of 12 repetitions at 90 pounds Close Grip Lat Pulldown Sets of 15 at 70, 80, 90 and 100 pounds Straight Arm Pulldown Sets of 15 at 60, 70, 80 and 90 pounds Seated Pulley Row Sets of 15 at 65, 70, 80 and 90 pounds Scapula Pushup 4 sets of 20 Dumbbell Bent Row 4 sets of 15 at 30 pounds
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5180 Registered: 03-2008
| Posted on Thursday, December 15, 2011 - 03:01 pm: |
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Pretty fair workout today. Rode 15 miles on the recumbent bike and I had the following workout: Flat Dumbbell Bench Press 5 sets of 12 repetitions at 35 pounds V Pushdown 1 set of 12 repetitions at 30 pounds 4 sets of 12 repetitions at 37.5 pounds Dumbbell Bent Rows 5 sets of 12 repetitions at 30 pounds Dumbbell Front Raise 5 sets of 15 repetitions at 15 pounds Dumbbell Concentration Curl 5 sets of 15 repetitions at 15 pounds Calf Raise 5 sets of 20 repetitions Cable Pullover 2 sets of 12 repetitions at 37.5 pounds 2 sets of 15 repetitions at 37.5 pounds
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5186 Registered: 03-2008
| Posted on Saturday, December 17, 2011 - 06:36 pm: |
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Nice workout today. Ten miles on the recumbent bike and the following Biceps/Triceps workout: Triceps Overhead Triceps Extension Sets of 15 repetitions at 60, 70, 80 and 90 pounds Straight Bar Pushdown Sets of 15 repetitions at 70, 80, 90 and 100 pounds One Arm Rope Extension** 2 sets of 15 repetitions at 15 pounds 2 sets of 15 repetitions at 17.5 pounds Dumbbell Kick Backs 4 sets of 15 repetitions at 10 pounds V Pushdown Sets of 15 repetitions at 60, 70, 80 and 90 pounds Biceps EZ Curl (narrow) 4 sets of 15 repetitions at 40 pounds EZ Curl (wide) 4 sets of 15 repetitions at 40 pounds Concentration Curl 4 sets of 15 repetitions at 15 pounds Cable Curl 1 set of 15 repetitions at 12.5 pounds 3 sets of 15 repetitions at 15 pounds
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5189 Registered: 03-2008
| Posted on Monday, December 19, 2011 - 05:25 pm: |
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Another good day at the gym. This morning, I had a four mile walk. This afternoon, before and after my workout, I rode a recumbent bike 15 miles and had the following workout: Flat Dumbbell Bench Press 3 sets of 12 repetitions at 35 pounds Incline Dumbbell Press 2 sets of 12 repetitions at 30 pounds 1 set of 11 repetitions at 30 pounds Dumbbell Military Press 3 sets of 15 repetitions at 15 pounds Dumbbell Front Raise 3 sets of 15 repetitions at 15 pounds Dumbbell Lateral Raise 3 sets of 15 repetitions at 12 pounds Cable Pullover 3 sets of 15 repetitions at 37.5 pounds One Arm Rope Extension 1 sets of 15 repetitions at 17.5 pounds 2 sets of 15 repetitions at 15 pounds Dumbbell Concentration Curl 3 sets of 15 repetitions at 15 pounds Plank 3 sets at 1 minute each
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5190 Registered: 03-2008
| Posted on Tuesday, December 20, 2011 - 05:18 pm: |
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Today was back day. I did 7 miles on the recumbent bike, 3 miles on the treadmill and I had the following (almost circuit-like) workout: Lat Pulldown Sets of 15 repetitions at 70, 80 & 85 pounds 1 set of 12 repetitions at 90 pounds Close Grip Lat Pulldown Sets of 15 repetitions at 70, 80, 90 & 90 pounds Straight Arm Pulldown Sets of 15 repetitions at 60, 70, 80 & 90 pounds Seated Pulley Row Sets of 15 repetitions at 65, 75, 80 & 90 pounds Scapula Pushup 4 sets of 20 repetitions Dumbbell Bent Row 4 sets of 15 repetitions at 30 pounds Ball Crunch 3 sets of 50 repetitions
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5193 Registered: 03-2008
| Posted on Thursday, December 22, 2011 - 03:22 pm: |
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Fours were wild in today's circuit exercise. I did 4 miles on the treadmill. I also had the following workout: Flat Dumbbell Bench Press 4 sets of 12 repetitions at 35 pounds V Pushdown 4 sets of 12 repetitions at 37.5 pounds Dumbbell Bent Rows 4 sets of 15 repetitions at 30 pounds Dumbbell Front Raise 4 sets of 15 repetitions at 15 pounds Dumbbell Concentration Curl 4 sets of 15 repetitions at 15 pounds Calf Raise 4 sets of 20 Cable Pullover 3 sets of 20 repetitions at 37.5 pounds 1 set of 12 repetitions at 37.5 pounds Plank 3 set at 1 minute each Recumbent Bike 10 miles
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5194 Registered: 03-2008
| Posted on Friday, December 23, 2011 - 05:40 pm: |
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Today was leg day. In addition, I did 3 miles on the treadmill. I had the following workout: Calf Raise 4 sets of 20 repetitions Dumbbell Ball Squat (per arm) 4 sets of 20 repetitions at 20 pounds Bands(L-R) 4 sets of 30 repetitions Bands (F-B) 4 sets of 30 repetitions Walking Lunges 4 sets of 20 repetitions Leg Press 4 sets of 20 repetitions at 210 pounds Sumo Squat 1 set of 20 repetitions at 15 pounds 3 sets of 20 repetitions at 20 pounds
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5197 Registered: 03-2008
| Posted on Saturday, December 24, 2011 - 08:54 pm: |
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Another good lifting and walking day. 3 miles on the treadmill and the following workout: Triceps Overhead Triceps Extension Sets of 15 repetitions at 60, 70 & 80 pounds 1 set of 12 repetitions at 90 pounds Straight Arm Pushdown Sets of 15 repetitions at 70, 80 & 90 pounds 1 set of 12 repetitions at 100 pounds V Pushdown Sets of 15 repetitions at 60, 70, 80 & 90 pounds One Arm Rope Extension 4 Sets of 15 repetitions at 30 pounds** Dumbbell Kickback 4 sets of 15 repetitions at 10 pounds Biceps EZ Curl (narrow grip) 4 sets of 15 repetitions at 40 pounds EZ Curl (wide) 4 sets of 15 repetitions at 40 pounds Dumbbell Concentration Curl 4 sets of 15 repetitions at 15 pounds Cable Curl 4 sets of 15 repetitions at 15 pounds Abs Ball Crunch 3 sets of 50 repetitions
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5202 Registered: 03-2008
| Posted on Monday, December 26, 2011 - 08:47 pm: |
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Another good workout day today for me. I was on the recumbent bike for 11 miles, on the treadmill for 3 miles, including about half of that jogging. In addition, I had the following Chest/Shoulders/Miscellaneous workout: Chest Flat Dumbbell Bench Press 1 set of 12 repetitions at 20 pounds (warm-up) 3 sets of 12 repetitions at 35 pounds Incline Dumbbell Bench Press 3 sets of 12 repetitions at 30 pounds Decline Dumbbell Bench Press 3 sets of 12 repetitions at 35 pounds Shoulders Dumbbell Military Press 3 sets of 15 repetitions at 15 pounds Dumbbell Front Raise 3 sets of 15 repetitions at 15 pounds Dumbbell Lateral Raise 3 sets of 15repetitions at 12 pounds Shoulders/Triceps Cable Pullover 3 sets of 20 repetitions at 37.5 pounds BIceps Dumbbell Concentration Curl 3 sets of 15 repetitions at 15 pounds Abs Plank 3 repetitions of 1 minute in length
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5216 Registered: 03-2008
| Posted on Wednesday, January 04, 2012 - 07:14 pm: |
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Sorry, I have not posted to this for a number of days Not to worry, I am still hitting the exercise. I am trying to not do as much cardio. I will only do it on days when I am not lifting. I have to do other things on those days as I am trying to build some muscle. If you too much cardio, you cannot build muscle. So instead, I am doing chores around the house and things like that.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5220 Registered: 03-2008
| Posted on Monday, January 09, 2012 - 11:46 am: |
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I am still hitting the weights and the treadmill or bike on days when I do not do cardio. I have been told that my workouts have motivated some folks. I ask that you remember one thing and that is that motivation comes from within. As we take the time to realize where we have been, it is not as hard to motivate ourselves to do better, so as not to end up there again. While exercise is not a cure-all, I can tell you that my quality of life is much better because of it. Even when I was not capable of doing very much, I always tried to do something. You need to be like the little engine that thought he could. Many times, a person's state of mind makes all of the difference. Just think you can!!
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5222 Registered: 03-2008
| Posted on Monday, January 09, 2012 - 05:53 pm: |
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Today, I did Chest, Shoulders and Miscellaneous. After which, I did 5 miles on the recumbent bike and 3.55 miles on the treadmill. Here is the lifting part of my workout: Flat Dumbbell Bench Press 3 sets of 15 repetitions at 35 pounds Incline Dumbbell Bench Press 3 sets of 15 repetitions at 30 pounds Decline Dumbbell Bench Press 3 sets of 15 repetitions at 35 pounds Dumbbell Military Press 2 sets of 12 repetitions at 20 pounds 1 set of 15 repetitions at 20 pounds Dumbbell Front Raise 3 sets of 15 repetitions at 15 pounds Dumbbell Lateral Raise 3 sets of 15 repetitions at 12 pounds Cable Pullover 3 sets of 15 repetitions at 30 pounds 1 Arm Triceps Extension (Rope) 3 sets of 15 repetitions at 15 pounds Dumbbell Concentration Curl 3 sets of 15 repetitions at 15 pounds Plank 3 repetitions at 1 minute each
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5265 Registered: 03-2008
| Posted on Friday, January 20, 2012 - 05:16 pm: |
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Been awhile since I posted any exercises. I am in the process of changing some of my regimen around. I did some cleaning today and walked and trotted on the treadmill for about three and a half miles. In addition, I had the following workout: Lat Pulldown Sets of 15 repetitions at 80, 85 and 90 pounds Close Grip Pulldown Sets of 15 repetitions at 80, 90 and 100 pounds Straight Arm Pulldown Sets of 15 repetitions at 70, 80 and 90 pounds Seated Pulley Row Sets of 15 repetitions at 80, 85 and 90 pounds Scapula Pushup 3 sets of 20 repetitions Dumbbell Bent Row 3 sets of 15 repetitions at 30 pounds Mop The Floor* 3 sets of 15 repetitions at 50 pounds Cable Cross* 3 sets of 15 repetitions at 20 pounds Back Extension w/ Twist* 3 sets of 10
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5275 Registered: 03-2008
| Posted on Wednesday, January 25, 2012 - 05:13 pm: |
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Well, today was not an exercise day per se. I did some cleaning and this afternoon, I walked and ran about 3.6 miles, which included both warm up and cool down. The first three miles were finished in 30:07. This included a 5 minute warm up period. Not too bad for an old man. LOL!!
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5294 Registered: 03-2008
| Posted on Monday, February 06, 2012 - 02:04 pm: |
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Still hitting it pretty well. Today, I have all ready run and walked for over 5 miles, I have an appointment this afternoon to do chest, shoulders and some miscellaneous exercises including planks. I am also going to get on the recumbent bike for a bit.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5295 Registered: 03-2008
| Posted on Monday, February 06, 2012 - 02:04 pm: |
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Still hitting it pretty well. Today, I have all ready run and walked for over 5 miles, I have an appointment this afternoon to do chest, shoulders and some miscellaneous exercises including planks. I am also going to get on the recumbent bike for a bit.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5301 Registered: 03-2008
| Posted on Thursday, February 09, 2012 - 05:26 pm: |
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Todays exercise is as follows: Flat DB Bench Press 4 sets of 15 repetitions at 35 pounds V Pushdown 4 sets of 15 repetitions at 42.5 pounds Dumbbell Bent Row 4 sets of 15 repetitions at 35 pounds Cable Pullback 4 sets of 15 repetitions at 17.5 pounds Dumbbell Concentration Curl 4 sets of 15 repetitions at 15 pounds Calf Raise 4 sets of 20 repetitions Cable Pullover 4 sets of 20 repetitions at 32.5 pounds Plank 3 repetitions at 1 minute, 30 seconds Treadmill 5.5 miles Recumbent Bike 10 miles Like my own mini triathalon! LOL!!
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5305 Registered: 03-2008
| Posted on Friday, February 10, 2012 - 06:00 pm: |
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Toady's workout is as follows: Leg Press 4 sets of 20 repetitions at 260 pounds Dumbbell Lunges 4 sets of 20 repetitions at 8 pounds Dumbbell Ball Squat 4 sets of 20 repetitions at 20 pounds Sumo Squat 4 sets of 20 repetitions at 20 pounds Bands (L-R) 4 sets of 30 repetitions Bands(F-B) 4 sets of 30 repetitions Calf Raise 4 sets of 20 repetitions Treadmill 3 miles
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5312 Registered: 03-2008
| Posted on Tuesday, February 14, 2012 - 09:39 am: |
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Yesterday was chest/shoulders/ miscellaneous day. I also ran and walked 3 miles. Today is leg day. I am sure that I will do some cardio work. First before my workout on the recumbent bike and then after on the treadmill.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5314 Registered: 03-2008
| Posted on Tuesday, February 14, 2012 - 05:28 pm: |
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I walked and ran over 5 miles today, rode the recumbent bike for 5 miles and did a leg workout as follows: Walking Lunge 4 sets of 20 repetitions at 10 pounds Leg Press 4 sets of 20 repetitions at 270 pounds Bands (L-R) 4 sets of 30 repetitions Bands (F-B) 4 sets of 30 repetitions Calf Raise 4 sets of 20 repetitions Sumo Squat 4 sets of 20 repetitions at 25 pounds Ball Crunch 4 sets of 50 repetitions Most people do not do any cardio if they have done legs, but then, I am not just anyone.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5317 Registered: 03-2008
| Posted on Wednesday, February 15, 2012 - 03:59 pm: |
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Did cleaning today plus, I did manage to walk and run 5 miles plus on the treadmill.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5326 Registered: 03-2008
| Posted on Monday, February 20, 2012 - 06:34 pm: |
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I did a pretty good workout today. I started out with riding the recumbent bike 5 miles. I ended with doing a little over 5 miles on the treadmill. In between, I had the following workout: Flat Dumbbell Bench Press 3 sets of 15 repetitions at 35 pounds Decline Dumbbell Bench Press 3 sets of 15 repetitions at 35 pounds Incline Dumbbell Bench Press 3 sets of 15 repetitions at 30 pounds Reverse Dumbbell Flys 3 sets of 15 repetitions at 15 pounds Dumbbell Military Press 3 sets of 15 repetitions at 15 pounds Dumbbell Lateral Raise 3 sets of 15 repetitions at 12 pounds One Arm Cable Triceps Extension 3 sets of 15 repetitions at 15 pounds EZ Bar Curl 3 sets of 15 repetitions at 40 pounds Cable Pullover 3 sets of 20 repetitions at 32.5 pounds Plank 3 repetitions at One minute, 30 seconds each
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5332 Registered: 03-2008
| Posted on Thursday, February 23, 2012 - 03:54 pm: |
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Today, I just did a workout and rode the recumbent bike a couple of miles. My workout is as follows: Flat Dumbbell Bench Press 5 sets of 15 repetitions at 40 pounds V Pushdown 5 sets of 15 repetitions at 42.5 pounds Dumbbell Bent Row 5 sets of 15 repetitions at 35 pounds Calf Raise 5 sets of 15 repetitions Cable Pullback 5 sets of 15 repetitions at 20 pounds Dumbbell Concentration Curl 5 sets of 15 repetitions at 15 pounds Cable Pullover 3 sets of 20 repetitions at 32.5 pounds Ball Crunch 3 sets of 50 repetitions
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5355 Registered: 03-2008
| Posted on Tuesday, March 06, 2012 - 12:01 am: |
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I rode the recumbent bike for four miles, walked and ran on the treadmill over 3 miles and did the following workout: Flat Dumbbell Bench Press 3 sets of 15 repetitions at 40 pounds Incline Dumbbell Press 3 sets of 15 repetitions at 30 pounds Decline Dumbbell Press 3 sets of 15 repetitions at 35 pounds Dumbbell Military Press 3 sets of 15 repetitions at 15 pounds Lateral Raise 3 sets of 15 repetitions at 12 pounds Reverse Dumbbell Fly 3 sets of 15 repetitions at 15 pounds One Arm Rope Triceps Extension 3 sets of 15 repetitions at 15 pounds EZ Curl (narrow grip) 3 sets of 15 repetitions at 45 pounds Cable Pullover 3 sets of 20 repetitions at 35 pounds Ball Crunch 3 sets of 50 repetitions
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Joan
Member Username: Coco1999
Post Number: 142 Registered: 08-2008
| Posted on Tuesday, March 06, 2012 - 07:14 am: |
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Hi, Cisco: You are doing such a great job that you set a very good example for all of us. I think life is not easy for most of us. However, we need positive attitudes and faith to deal with it. Take care, Joan
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5357 Registered: 03-2008
| Posted on Tuesday, March 06, 2012 - 11:59 am: |
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I still need to do cardio this afternoon after watering orchids by the bucketful, but here is what I did this morning: Lat Pulldown 1 set of 15 repetitions at 60 pounds (warm-up) 3 sets of 15 repetitions at 80 pounds Close Grip Lat Pulldown 1 set of 15 repetitions at 75 pounds (warm-up) 3 sets of 15 repetitions at 90 pounds Straight Arm Pulldown 1 set of 15 repetitions at 60 pounds (warm-up) 3 sets of 15 repetitions at 80 pounds Seated Pulley Row 1 set of 15 repetitions at 60 pounds (warm-up) 3 sets of 15 repetitions at 80 pounds Scapula Pushup 4 sets of 20 repetitions Dumbbell Bent Row 4 sets of 15 repetitions at 35 pounds Mop The Floor 4 sets of 15 repetitions at 60 pounds Cable Cross 4 sets of 15 repetitions at 20 pounds Back Extension with a twist 2 sets of 10 repetitions
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5359 Registered: 03-2008
| Posted on Tuesday, March 06, 2012 - 08:44 pm: |
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I ended up with 12 miles on the bike this evening.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5363 Registered: 03-2008
| Posted on Thursday, March 08, 2012 - 05:43 pm: |
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Thursday-Circuit Day-It might be my favorite workout day. There were a couple of exercises I did today that involved using body weight. they were the Short Bar Curl and Short Bar Pullup. they can be found somewhere in the first section of workouts. In addition, I jogged and walked 5 miles and who knows, the day is young. I am supposed to go with my wife to the gym tonight. I might ride the recumbent bike for awhile. In any case, here is my workout: Short Bar Curl 4 sets of 20 repetitions Step Up 4 sets of 20 repetitions Short Bar Pullup 4 sets of 20 repetitions Calf Raise 4 sets of 20 repetitions V Pushdown 4 sets of 20 repetitions at 42.5 pounds Cable Pullback 4 sets of 15 repetitions at 20 pounds Cable Pullover 1 set of 15 repetitions at 35 pounds 3 sets of 20 repetitions at 35 pounds Ball Crunch 3 sets of 50 repetitions
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5395 Registered: 03-2008
| Posted on Thursday, March 22, 2012 - 03:06 pm: |
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Today, I had the following workout: Short Bar Curl 4 sets of 20 repetitions Step Up 4 sets of 20 repetitions Short Bar Pullup 4 sets of 20 repetitions Calf Raise 4 sets of 20 repetitions V Pushdown 4 sets of 15 repetitions at 42.5 pounds Cable Pullover 3 sets of 20 repetitions at 35 pounds Kettle Bell Raise 4 sets of 20 repetitions at 20 pounds Ball Crunch 3 sets of 50 repetitions Recumbent bike 2 miles
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LadyDi
Forum Leader Username: Ladydi
Post Number: 2773 Registered: 03-2008
| Posted on Friday, March 23, 2012 - 10:33 am: |
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Good job on the kettlebells! They are deceivingly hard! Glad you have access to your own smith machine. I like to use it, but very hard to get to at Anytime - always seems to be in use.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5419 Registered: 03-2008
| Posted on Thursday, April 12, 2012 - 08:09 am: |
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Today's workout is a two part! I can do some of the exercises at home as I have some equipment here. Part 1: Step Up 4 sets of 20 repetitions Kettle Bell Raise 4 sets of 20 repetitions at 25 pounds V Ball 4 sets of 35 repetitions at 8 pounds Part 2: Short Bar Curl 4 sets of 20 repetitions Calf Raise 4 sets of 20 repetitions Short Bar Pullup 4 sets of 20 repetitions V Pushdown 4 sets of 20 repetitions at 42.5 pounds Reverse Dumbbell Fly 4 sets of 20 repetitions at 20 pounds Cable Pullover 4 sets of 20 repetitions at 37.5 pounds Ball Crunch 4 sets of 50 repetitions
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5428 Registered: 03-2008
| Posted on Thursday, April 19, 2012 - 09:56 am: |
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Another multiple part routine today. Some of this is what I did at home (part 1), some is circuit work that I am doing at the gym, and part is my cardio routine, both warm up and after my workout. Part 1 Step Up 4 sets of 20 repetitions Ball Crunch 4 sets of 50 repetitions Kettle Bell Raise 4 sets of 20 repetitions at 25 pounds V Ball 4 sets of 35 repetitions at 8 pounds Part 2 (circuit) Short Bar Curl 4 sets of 20 repetitions Calf Raise 4 sets of 20 repetitions Short Bar Pullup 4 sets of 20 repetitions V Pushdown 4 sets of 20 repetitions at 42.5 pounds Reverse Dumbbell Fly 4 sets of 20 repetitions at 20 pounds Cable Pullover 4 sets of 20 repetitions at 37.5 pounds Recumbent bike warm up 4 miles Treadmill 4 miles
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5450 Registered: 03-2008
| Posted on Tuesday, May 08, 2012 - 09:48 am: |
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Yesterday, I did my usual Chest/ Shoulders/ Miscellaneous routine, did 2 miles on the treadmill, 5 miles on the recumbent bike, 3 miles on the elliptical, did some housework, worked at the farm and managed a 4,236 calorie burn for the day. Today, I will take it a little easier. It's back, treadmill, recumbent bike and elliptical.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5451 Registered: 03-2008
| Posted on Tuesday, May 08, 2012 - 04:28 pm: |
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Did my usual back workout today, except I decreased the amount of reps and increased the weight. I also did 5 miles on the bike, 3 miles on the elliptical and 2 miles on the treadmill.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5454 Registered: 03-2008
| Posted on Saturday, May 12, 2012 - 05:15 pm: |
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Usual biceps/triceps workout today. However, I have increased the amount of weight I am using and decreased the amount of repetitions. Here is today's routine: Overhead Triceps Extension 4 sets of 12 repetitions at 100 pounds Straight Arm Pushdown 4 sets of 12 repetitions at 90 pounds V Pushdown 4 sets of 12 repetitions at 90 pounds One Arm Rope Extension* 4 sets of 15 repetitions at 30 pounds Cable Kickback 4 sets of 12 repetitions at 20 pounds EZ Curl (narrow grip) 4 sets of 12 repetitions at 60 pounds EZ Curl (wide grip) 4 sets of 12 repetitions at 60 pounds Cable Curl 2 sets of 12 repetitions at 40 pounds 2 sets of 12 repetitions at 45 pounds Dumbbell Concentration Curls* 4 sets of 15 repetitions at 15 pounds Treadmill 2 miles Elliptical 3 miles Recumbent Bike 5 miles * these exercises I made no change to.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5457 Registered: 03-2008
| Posted on Tuesday, May 15, 2012 - 08:35 am: |
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Yesterday was chest/shoulders/miscellaneous. I also did recumbent bike for 5 miles. Here is the routine: Barbell Flat Bench 1 set of 12 repetitions at 80 pounds (warm-up) 4 sets of 12 repetitions at 110 pounds Barbell Decline Bench 3 sets of 12 repetitions at 100 pounds Barbell Incline Bench 1 set of 12 repetitions at 70 pounds 2 sets of 12 repetitions at 80 pounds Dumbbell Reverse Fly 3 sets of 12 repetitions at 25 pounds Dumbbell Lateral Raise 3 sets of 15 repetitions at 12 pounds One Arm Rope Extensions 3 sets of 15 repetitions at 17.5 pounds EZ Curl (narrow grip) 3 sets of 12 repetitions at 60 pounds Cable Pullover 2 sets of 15 repetitions at 40 pounds 2 sets of 20 repetitions at 40 pounds
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5459 Registered: 03-2008
| Posted on Tuesday, May 15, 2012 - 04:37 pm: |
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Today's workout: Back Lat Pulldown 2 sets of 12 repetitions at 90 pounds 2 sets of 12 repetitions at 105 pounds Close Grip Lat Pulldown 2 sets of 12 repetitions at 105 pounds 2 sets of 12 repetitions at 120 pounds Straight Arm Pulldown 2 sets of 12 repetitions at 90 pounds 2 sets of 12 repetitions at 105 pounds Seated Pulley Row 2 sets of 12 repetitions at 90 pounds 2 sets of 12 repetitions at 105 pounds Scapula Pushup 4 sets of 20 repetitions Dumbbell Bent Row 4 sets of 12 repetitions at 45 pounds Cable Cross 4 sets of 12 repetitions at 25 pounds Mop The Floor 4 sets of 12 repetitions at 70 pounds Back Extensions w/ A Twist 2 sets of 10 repetitions
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5460 Registered: 03-2008
| Posted on Wednesday, May 16, 2012 - 12:43 pm: |
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Since today is a non lifting day, went to the gym this morning and did 2+ miles on the treadmill and 3+ miles on the elliptical. Probably rototilling and planting tonight and in the near future--next three days. Should be done after that.
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5465 Registered: 03-2008
| Posted on Thursday, May 17, 2012 - 04:17 pm: |
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Today was circuit day. I only did one mile on the recumbent bike. Partly this was because of the workout and part was because I am gardening this evening which should include running the tiller which always burns lots of calories. Anyway, here is the workout: Short Bar Curl 5 sets of 20 repetitions Calf Raise 5 sets of 20 repetitions Short Bar Pullup 5 sets of 20 repetitions V Pushdown 5 sets of 15 repetitions at 50 pounds Reverse Dumbbell Fly 5 sets of 15 repetitions at 25 pounds Cable Pullover 4 sets of 15 repetitions at 40 pounds Step Up 4 sets of 20 repetitions Kettle Bell Raise 4 sets of 20 repetitions at 30 pounds Ball Crunch 4 sets of 50 repetitions
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5466 Registered: 03-2008
| Posted on Friday, May 18, 2012 - 04:22 pm: |
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Today was leg day. I did 2 miles on the treadmill today in addition to doing house cleaning work and the following: Bands(L-R) 4 sets of 45 repetitions Bands(F-B) 4 sets of 50 repetitions Reverse Lunges 4 sets of 15 repetitions Hamstring/Ball 4 sets of 20 repetitions Sumo Squat 4 sets of 20 repetitions at 30 pounds Calf Raise 4 sets of 20 repetitions Ball Crunch 4 sets of 50 repetitions V Ball 4 sets of 35 repetitions at 8 pounds
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Hostess Risé
Board Administrator Username: Rise
Post Number: 17506 Registered: 05-2003
| Posted on Monday, January 07, 2013 - 06:57 pm: |
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To keep up with Cisco's blog visit us on http://www.transplantfriends.com http://www.transplantfriends.com/profiles/blogs/saturday-workout
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5514 Registered: 03-2008
| Posted on Wednesday, May 01, 2013 - 09:14 pm: |
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I don't quite know what to say, except...............I'm baaaack!
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Hostess Risé
Board Administrator Username: Rise
Post Number: 17666 Registered: 05-2003
| Posted on Thursday, May 02, 2013 - 10:13 am: |
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YAY!! I am so happy
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CiscoKidney07
Forum Leader Username: Gregg
Post Number: 5515 Registered: 03-2008
| Posted on Friday, May 03, 2013 - 04:40 pm: |
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Thanks, Rise! I guess folks need to know that if they have questions, that they will be answered.
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