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TransplantBuddies.org Forums » Buddies Blogs » Cisco's New & Improved Health & Fitness Blog « Previous Next »


Gregg Curtiss aka Cisco was diagnosed with kidney failure at 52 years of age in August 06 from unrecognized high blood pressure.
He received a kidney from his wife, Diane, 50 on October 30, 2007 at Barnes Jewish Hospital, St. Louis Missouri.
This photo was taken February 2008 at the Washington Park Botanical Gardens Springfield, Illinois while
Gregg and Diane were at the Prairie State Orchid Society annual show and sale.



{http://www.transplantbuddies.org/tbx/messages/28848/30840.html?1273878074,/

  Thread Original Poster Last Poster Posts Pages Last Post
What does your daily nutrition intake look like?CiscoKidney07CiscoKidney0704-06-12  06:26 am
Cisco is a TrooperHostess Rise'CiscoKidney0709-03-11  01:44 pm
Exercise or nutrition questions?CiscoKidney07CiscoKidney0739 04-15-11  04:41 pm
Cisco's Blog is now being Featured- "an Outstanding blog"Hostess Rise'CiscoKidney0704-10-11  12:14 pm
What is going on today?CiscoKidney07CiscoKidney07142 03-16-11  04:34 pm
Cisco's Health & Fitness BlogCiscoKidney07CiscoKidney07767 13 05-14-10  06:01 pm
Archive through November 08, 2010CiscoKidney07CiscoKidney0750 11-08-10  04:58 pm
Archive through August 19, 2010CiscoKidney07CiscoKidney0750 08-19-10  03:56 pm
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Author Message
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4114
Registered: 03-2008
Posted on Tuesday, November 09, 2010 - 05:12 pm:   Edit Post Delete Post Print Post

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
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4130
Registered: 03-2008
Posted on Monday, November 15, 2010 - 08:06 am:   Edit Post Delete Post Print Post

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
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4134
Registered: 03-2008
Posted on Monday, November 15, 2010 - 05:00 pm:   Edit Post Delete Post Print Post

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
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4167
Registered: 03-2008
Posted on Tuesday, November 30, 2010 - 05:25 pm:   Edit Post Delete Post Print Post

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
Nolan
Member
Username: Nolan

Post Number: 6
Registered: 11-2010
Posted on Wednesday, December 01, 2010 - 04:50 am:   Edit Post Delete Post Print Post

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
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4170
Registered: 03-2008
Posted on Wednesday, December 01, 2010 - 11:57 am:   Edit Post Delete Post Print Post

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
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4187
Registered: 03-2008
Posted on Tuesday, December 07, 2010 - 09:56 am:   Edit Post Delete Post Print Post

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
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4190
Registered: 03-2008
Posted on Tuesday, December 07, 2010 - 04:40 pm:   Edit Post Delete Post Print Post

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
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4216
Registered: 03-2008
Posted on Monday, December 13, 2010 - 05:03 pm:   Edit Post Delete Post Print Post

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
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4223
Registered: 03-2008
Posted on Tuesday, December 14, 2010 - 05:09 pm:   Edit Post Delete Post Print Post

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
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4230
Registered: 03-2008
Posted on Thursday, December 16, 2010 - 05:55 pm:   Edit Post Delete Post Print Post

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
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4246
Registered: 03-2008
Posted on Saturday, December 18, 2010 - 01:17 pm:   Edit Post Delete Post Print Post

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
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4251
Registered: 03-2008
Posted on Sunday, December 19, 2010 - 06:37 pm:   Edit Post Delete Post Print Post

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#
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4254
Registered: 03-2008
Posted on Monday, December 20, 2010 - 05:02 pm:   Edit Post Delete Post Print Post

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#
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4262
Registered: 03-2008
Posted on Tuesday, December 21, 2010 - 04:08 pm:   Edit Post Delete Post Print Post

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)
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4276
Registered: 03-2008
Posted on Saturday, December 25, 2010 - 06:50 pm:   Edit Post Delete Post Print Post

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#
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4279
Registered: 03-2008
Posted on Sunday, December 26, 2010 - 06:44 pm:   Edit Post Delete Post Print Post

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.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4283
Registered: 03-2008
Posted on Monday, December 27, 2010 - 04:56 pm:   Edit Post Delete Post Print Post

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#
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4289
Registered: 03-2008
Posted on Tuesday, December 28, 2010 - 02:05 pm:   Edit Post Delete Post Print Post

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.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4297
Registered: 03-2008
Posted on Thursday, December 30, 2010 - 05:09 pm:   Edit Post Delete Post Print Post

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.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4305
Registered: 03-2008
Posted on Saturday, January 01, 2011 - 12:12 pm:   Edit Post Delete Post Print Post

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
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4311
Registered: 03-2008
Posted on Sunday, January 02, 2011 - 04:42 pm:   Edit Post Delete Post Print Post

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
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4320
Registered: 03-2008
Posted on Monday, January 03, 2011 - 04:54 pm:   Edit Post Delete Post Print Post

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
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4322
Registered: 03-2008
Posted on Monday, January 03, 2011 - 08:03 pm:   Edit Post Delete Post Print Post

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.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4323
Registered: 03-2008
Posted on Tuesday, January 04, 2011 - 11:42 am:   Edit Post Delete Post Print Post

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
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4339
Registered: 03-2008
Posted on Friday, January 07, 2011 - 12:53 am:   Edit Post Delete Post Print Post

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
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4349
Registered: 03-2008
Posted on Saturday, January 08, 2011 - 01:15 pm:   Edit Post Delete Post Print Post

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
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4357
Registered: 03-2008
Posted on Sunday, January 09, 2011 - 09:44 pm:   Edit Post Delete Post Print Post

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
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4367
Registered: 03-2008
Posted on Monday, January 10, 2011 - 04:56 pm:   Edit Post Delete Post Print Post

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
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: 4371
Registered: 03-2008
Posted on Tuesday, January 11, 2011 - 01:55 pm:   Edit Post Delete Post Print Post

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.
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: 4387
Registered: 03-2008
Posted on Thursday, January 13, 2011 - 05:36 pm:   Edit Post Delete Post Print Post

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!!
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: 4395
Registered: 03-2008
Posted on Saturday, January 15, 2011 - 11:40 am:   Edit Post Delete Post Print Post

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
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4404
Registered: 03-2008
Posted on Sunday, January 16, 2011 - 01:01 pm:   Edit Post Delete Post Print Post

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.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4520
Registered: 03-2008
Posted on Monday, February 21, 2011 - 06:10 pm:   Edit Post Delete Post Print Post

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)
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: 4522
Registered: 03-2008
Posted on Tuesday, February 22, 2011 - 05:58 pm:   Edit Post Delete Post Print Post

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
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4532
Registered: 03-2008
Posted on Saturday, February 26, 2011 - 02:45 pm:   Edit Post Delete Post Print Post

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.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4533
Registered: 03-2008
Posted on Monday, February 28, 2011 - 08:58 am:   Edit Post Delete Post Print Post

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!
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4536
Registered: 03-2008
Posted on Tuesday, March 01, 2011 - 05:25 pm:   Edit Post Delete Post Print Post

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
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4542
Registered: 03-2008
Posted on Thursday, March 03, 2011 - 06:55 pm:   Edit Post Delete Post Print Post

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
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: 4549
Registered: 03-2008
Posted on Thursday, March 10, 2011 - 09:44 pm:   Edit Post Delete Post Print Post

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!!
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: 4564
Registered: 03-2008
Posted on Monday, March 14, 2011 - 05:36 pm:   Edit Post Delete Post Print Post

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
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: 4565
Registered: 03-2008
Posted on Tuesday, March 15, 2011 - 12:21 pm:   Edit Post Delete Post Print Post

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.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4566
Registered: 03-2008
Posted on Tuesday, March 15, 2011 - 05:49 pm:   Edit Post Delete Post Print Post

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.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4567
Registered: 03-2008
Posted on Wednesday, March 16, 2011 - 11:56 am:   Edit Post Delete Post Print Post

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.
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: 4587
Registered: 03-2008
Posted on Thursday, March 24, 2011 - 04:07 pm:   Edit Post Delete Post Print Post

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
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: 4612
Registered: 03-2008
Posted on Saturday, April 02, 2011 - 10:00 pm:   Edit Post Delete Post Print Post

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.
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: 4613
Registered: 03-2008
Posted on Monday, April 04, 2011 - 08:05 am:   Edit Post Delete Post Print Post

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.
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: 4624
Registered: 03-2008
Posted on Monday, April 11, 2011 - 10:12 am:   Edit Post Delete Post Print Post

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.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4644
Registered: 03-2008
Posted on Wednesday, April 20, 2011 - 05:35 pm:   Edit Post Delete Post Print Post

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)
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: 4667
Registered: 03-2008
Posted on Monday, May 09, 2011 - 04:21 pm:   Edit Post Delete Post Print Post

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.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4671
Registered: 03-2008
Posted on Tuesday, May 10, 2011 - 06:31 pm:   Edit Post Delete Post Print Post

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.
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: 4673
Registered: 03-2008
Posted on Wednesday, May 11, 2011 - 07:27 pm:   Edit Post Delete Post Print Post

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.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4687
Registered: 03-2008
Posted on Monday, May 16, 2011 - 09:05 am:   Edit Post Delete Post Print Post

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.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4720
Registered: 03-2008
Posted on Sunday, June 05, 2011 - 02:02 pm:   Edit Post Delete Post Print Post

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.
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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Hostess Rise'
Board Administrator
Username: Rise

Post Number: 16235
Registered: 05-2003
Posted on Wednesday, June 08, 2011 - 04:09 pm:   Edit Post Delete Post Print Post

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
CF- dx at 2yrs. 2nd double lung tx-05

Debra Fertel MD- Jackson Memorial Hospital Si Pham MD, Professor of Surgery

Anas Hadeh MD, Cleveland Clinic, Weston, Florida Cystic Fibrosis consultant- Critical Care and Sleep Medicine

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CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4774
Registered: 03-2008
Posted on Friday, July 08, 2011 - 07:28 am:   Edit Post Delete Post Print Post

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.
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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LadyDi
Forum Leader
Username: Ladydi

Post Number: 2647
Registered: 03-2008
Posted on Friday, July 08, 2011 - 01:02 pm:   Edit Post Delete Post Print Post

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!
Kidney Donor to Husband 10/30/07
Forum Leader-Living Organ Donation
Barnes Jewish Hospital St. Louis, Mo

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Post Donation Things to consider

I walk slowly, but I never walk backward - Abraham Lincoln
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4782
Registered: 03-2008
Posted on Thursday, July 14, 2011 - 08:01 pm:   Edit Post Delete Post Print Post

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.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4789
Registered: 03-2008
Posted on Monday, July 18, 2011 - 08:56 am:   Edit Post Delete Post Print Post

Yesterday, I walked and ran 9 miles. I had four days during the week where I was near or over 4,000 calories burned.
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: 4817
Registered: 03-2008
Posted on Saturday, August 06, 2011 - 09:16 am:   Edit Post Delete Post Print Post

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.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
Hostess Rise'
Board Administrator
Username: Rise

Post Number: 16437
Registered: 05-2003
Posted on Thursday, August 25, 2011 - 01:00 pm:   Edit Post Delete Post Print Post

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

CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4835
Registered: 03-2008
Posted on Thursday, August 25, 2011 - 06:40 pm:   Edit Post Delete Post Print Post

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.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4851
Registered: 03-2008
Posted on Thursday, September 01, 2011 - 08:20 am:   Edit Post Delete Post Print Post

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.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4852
Registered: 03-2008
Posted on Thursday, September 01, 2011 - 02:15 pm:   Edit Post Delete Post Print Post

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
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4855
Registered: 03-2008
Posted on Friday, September 02, 2011 - 03:35 pm:   Edit Post Delete Post Print Post

Ten miles on the recumbent bike today.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4857
Registered: 03-2008
Posted on Saturday, September 03, 2011 - 01:48 pm:   Edit Post Delete Post Print Post

Eleven miles on the recumbent bike today.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4866
Registered: 03-2008
Posted on Monday, September 05, 2011 - 07:17 pm:   Edit Post Delete Post Print Post

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.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4870
Registered: 03-2008
Posted on Tuesday, September 06, 2011 - 05:19 pm:   Edit Post Delete Post Print Post

Thirteen miles on the recumbent bike, along with doing some errands and washing the car helped me to burn a calorie or three.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
Hostess Rise'
Board Administrator
Username: Rise

Post Number: 16448
Registered: 05-2003
Posted on Tuesday, September 06, 2011 - 05:32 pm:   Edit Post Delete Post Print Post

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

CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4872
Registered: 03-2008
Posted on Tuesday, September 06, 2011 - 07:37 pm:   Edit Post Delete Post Print Post

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.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4876
Registered: 03-2008
Posted on Thursday, September 08, 2011 - 07:56 am:   Edit Post Delete Post Print Post

Well, yesterday, I cleaned and did recumbent bike for 23 miles. So far this month, my total is 88 miles.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4880
Registered: 03-2008
Posted on Thursday, September 08, 2011 - 04:26 pm:   Edit Post Delete Post Print Post

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!
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4881
Registered: 03-2008
Posted on Thursday, September 08, 2011 - 09:01 pm:   Edit Post Delete Post Print Post

Let's make it 110 miles. Did ten more miles this evening while LadyDi worked with her trainer.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4893
Registered: 03-2008
Posted on Tuesday, September 13, 2011 - 12:51 pm:   Edit Post Delete Post Print Post

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.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4901
Registered: 03-2008
Posted on Thursday, September 15, 2011 - 09:18 am:   Edit Post Delete Post Print Post

8 miles yesterday on the recumbent bike. I have a leg workout today and I am doing more bike. Film at 11.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4918
Registered: 03-2008
Posted on Sunday, September 18, 2011 - 10:34 am:   Edit Post Delete Post Print Post

16 miles on the bike today. I now have 237 for the month.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4920
Registered: 03-2008
Posted on Monday, September 19, 2011 - 03:45 pm:   Edit Post Delete Post Print Post

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
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4933
Registered: 03-2008
Posted on Wednesday, September 21, 2011 - 04:41 pm:   Edit Post Delete Post Print Post

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.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4935
Registered: 03-2008
Posted on Friday, September 23, 2011 - 07:10 am:   Edit Post Delete Post Print Post

Eleven miles on the bike, 3 miles on the treadmill and a leg workout.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4936
Registered: 03-2008
Posted on Friday, September 23, 2011 - 03:35 pm:   Edit Post Delete Post Print Post

Twenty-five miles on the bike today. Three hundred and sixteen miles for the month.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4948
Registered: 03-2008
Posted on Monday, September 26, 2011 - 09:07 am:   Edit Post Delete Post Print Post

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.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4960
Registered: 03-2008
Posted on Tuesday, September 27, 2011 - 09:02 pm:   Edit Post Delete Post Print Post

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.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4968
Registered: 03-2008
Posted on Thursday, September 29, 2011 - 08:12 am:   Edit Post Delete Post Print Post

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.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4969
Registered: 03-2008
Posted on Thursday, September 29, 2011 - 02:38 pm:   Edit Post Delete Post Print Post

I did legs, biceps and triceps today. In addition, I rode 27 miles on the bike. Monthly total 444 miles.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4970
Registered: 03-2008
Posted on Friday, September 30, 2011 - 08:31 pm:   Edit Post Delete Post Print Post

Well, it .looks like September ended with 470 miles on the bike and 16 miles on the treadmill. Not bad for an old man.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4974
Registered: 03-2008
Posted on Sunday, October 02, 2011 - 01:46 pm:   Edit Post Delete Post Print Post

Well, here we are two days into October and I all ready have 51 miles on the recumbent bike!!
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4981
Registered: 03-2008
Posted on Tuesday, October 04, 2011 - 01:21 pm:   Edit Post Delete Post Print Post

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!!
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
Hostess Rise'
Board Administrator
Username: Rise

Post Number: 16595
Registered: 05-2003
Posted on Tuesday, October 04, 2011 - 02:07 pm:   Edit Post Delete Post Print Post

I am so happy for you Cisco!! You deserve only greatness!
CF- dx at 2yrs. 2nd double lung tx-05 JMH
My Photos on Transplant Friends

Questions-contact
transplantbuddieshelp@gmail.com
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4992
Registered: 03-2008
Posted on Thursday, October 06, 2011 - 02:43 pm:   Edit Post Delete Post Print Post

Another 26 today makes it 130 for the month. Also did a leg, biceps, triceps workout.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 4998
Registered: 03-2008
Posted on Sunday, October 09, 2011 - 12:57 pm:   Edit Post Delete Post Print Post

Aha!! 15 miles on Friday, 25 Saturday and 30 today--200 for the month!
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5002
Registered: 03-2008
Posted on Monday, October 10, 2011 - 08:45 am:   Edit Post Delete Post Print Post

A workout and another 25 miles today on the recumbent bike, hopefully.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5003
Registered: 03-2008
Posted on Monday, October 10, 2011 - 06:10 pm:   Edit Post Delete Post Print Post

Actually, I made 30 miles instead. 230 for the month.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5004
Registered: 03-2008
Posted on Tuesday, October 11, 2011 - 12:58 pm:   Edit Post Delete Post Print Post

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.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5011
Registered: 03-2008
Posted on Friday, October 14, 2011 - 02:53 pm:   Edit Post Delete Post Print Post

All ready have 26 today. Monthly total is now 334. Might walk or bike yet this evening.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5016
Registered: 03-2008
Posted on Sunday, October 16, 2011 - 01:06 pm:   Edit Post Delete Post Print Post

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.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5019
Registered: 03-2008
Posted on Monday, October 17, 2011 - 12:50 pm:   Edit Post Delete Post Print Post

It was back to the mine today. 26 miles and a workout. 370 miles for the month.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5026
Registered: 03-2008
Posted on Tuesday, October 18, 2011 - 06:19 pm:   Edit Post Delete Post Print Post

I now have 389 miles this month. Also spent some time picking beans this afternoon.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5029
Registered: 03-2008
Posted on Wednesday, October 19, 2011 - 02:54 pm:   Edit Post Delete Post Print Post

31 miles today and some cleaning. Burnt 3,000 calories by 2 p.m. I have 420 miles for the month now.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5039
Registered: 03-2008
Posted on Saturday, October 22, 2011 - 08:56 am:   Edit Post Delete Post Print Post

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.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
Hostess Rise'
Board Administrator
Username: Rise

Post Number: 16783
Registered: 05-2003
Posted on Saturday, October 22, 2011 - 09:48 am:   Edit Post Delete Post Print Post

:-) I am happy to hear this news. You are the warrior!
CF- dx at 2yrs. 2nd double lung tx-05 JMH
My Photos on Transplant Friends

Transplant Buddies & Friends on Facebook



Questions-contact
transplantbuddieshelp@gmail.com
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5040
Registered: 03-2008
Posted on Saturday, October 22, 2011 - 01:21 pm:   Edit Post Delete Post Print Post

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!!
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5046
Registered: 03-2008
Posted on Sunday, October 23, 2011 - 01:05 pm:   Edit Post Delete Post Print Post

Another 36 today. 554 for the month.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5051
Registered: 03-2008
Posted on Monday, October 24, 2011 - 04:06 pm:   Edit Post Delete Post Print Post

Another 36 today. 590 for the month. I am attempting 800 by month's end, and I THINK I will make it.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5052
Registered: 03-2008
Posted on Tuesday, October 25, 2011 - 12:30 pm:   Edit Post Delete Post Print Post

I calculated things out and if I get 30 miles per day for the rest of the month, 800 miles is history.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5053
Registered: 03-2008
Posted on Tuesday, October 25, 2011 - 04:15 pm:   Edit Post Delete Post Print Post

33 miles today. 623 for the month.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5055
Registered: 03-2008
Posted on Wednesday, October 26, 2011 - 02:48 pm:   Edit Post Delete Post Print Post

27 miles today, 650 for the month. I only have five days left to make 800.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5063
Registered: 03-2008
Posted on Friday, October 28, 2011 - 06:05 pm:   Edit Post Delete Post Print Post

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!
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5069
Registered: 03-2008
Posted on Saturday, October 29, 2011 - 01:05 pm:   Edit Post Delete Post Print Post

Thirty today. Seven fifty total. Fifty to go.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5077
Registered: 03-2008
Posted on Sunday, October 30, 2011 - 11:55 am:   Edit Post Delete Post Print Post

I am now twenty miles away from my goal of 800, and I can TASTE it!!
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5078
Registered: 03-2008
Posted on Monday, October 31, 2011 - 06:27 pm:   Edit Post Delete Post Print Post

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.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5081
Registered: 03-2008
Posted on Wednesday, November 02, 2011 - 09:42 am:   Edit Post Delete Post Print Post

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.
There are not too many things in life worth working my butt off for, but my health is one of them

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5084
Registered: 03-2008
Posted on Wednesday, November 02, 2011 - 03:58 pm:   Edit Post Delete Post Print Post

Well, I took it easy today. I did some cleaning. No lifting and no cardio. That starts again tomorrow.
Voting-Deciding which criminal gets to steal everything you have

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5088
Registered: 03-2008
Posted on Thursday, November 03, 2011 - 02:51 pm:   Edit Post Delete Post Print Post

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
Voting-Deciding which criminal gets to steal everything you have

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5089
Registered: 03-2008
Posted on Friday, November 04, 2011 - 04:56 pm:   Edit Post Delete Post Print Post

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)
Voting-Deciding which criminal gets to steal everything you have

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5094
Registered: 03-2008
Posted on Saturday, November 05, 2011 - 12:48 pm:   Edit Post Delete Post Print Post

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
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Username: Gregg

Post Number: 5096
Registered: 03-2008
Posted on Sunday, November 06, 2011 - 01:41 pm:   Edit Post Delete Post Print Post

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
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Username: Gregg

Post Number: 5098
Registered: 03-2008
Posted on Monday, November 07, 2011 - 08:12 pm:   Edit Post Delete Post Print Post

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
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Username: Gregg

Post Number: 5101
Registered: 03-2008
Posted on Tuesday, November 08, 2011 - 05:05 pm:   Edit Post Delete Post Print Post

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
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Username: Gregg

Post Number: 5103
Registered: 03-2008
Posted on Thursday, November 10, 2011 - 04:41 pm:   Edit Post Delete Post Print Post

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
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Username: Gregg

Post Number: 5105
Registered: 03-2008
Posted on Friday, November 11, 2011 - 06:37 pm:   Edit Post Delete Post Print Post

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:   Edit Post Delete Post Print Post

wow..congrats on doing 800, Gregg! that is awesome!!
Heather

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CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5107
Registered: 03-2008
Posted on Sunday, November 13, 2011 - 08:05 am:   Edit Post Delete Post Print Post

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
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Username: Gregg

Post Number: 5112
Registered: 03-2008
Posted on Monday, November 14, 2011 - 09:43 pm:   Edit Post Delete Post Print Post

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:   Edit Post Delete Post Print Post

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:   Edit Post Delete Post Print Post

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:   Edit Post Delete Post Print Post

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:   Edit Post Delete Post Print Post

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:   Edit Post Delete Post Print Post

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:   Edit Post Delete Post Print Post

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:   Edit Post Delete Post Print Post

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:   Edit Post Delete Post Print Post

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:   Edit Post Delete Post Print Post

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:   Edit Post Delete Post Print Post

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:   Edit Post Delete Post Print Post

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
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Username: Gregg

Post Number: 5158
Registered: 03-2008
Posted on Thursday, December 01, 2011 - 05:32 pm:   Edit Post Delete Post Print Post

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:   Edit Post Delete Post Print Post

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:   Edit Post Delete Post Print Post

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:   Edit Post Delete Post Print Post

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:   Edit Post Delete Post Print Post

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:   Edit Post Delete Post Print Post

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:   Edit Post Delete Post Print Post

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:   Edit Post Delete Post Print Post

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:   Edit Post Delete Post Print Post

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:   Edit Post Delete Post Print Post

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
If you are going through hell, keep going-Winston Churchill

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CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5193
Registered: 03-2008
Posted on Thursday, December 22, 2011 - 03:22 pm:   Edit Post Delete Post Print Post

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:   Edit Post Delete Post Print Post

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
If you are going through hell, keep going-Winston Churchill

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CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5197
Registered: 03-2008
Posted on Saturday, December 24, 2011 - 08:54 pm:   Edit Post Delete Post Print Post

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
If you are going through hell, keep going-Winston Churchill

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CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5202
Registered: 03-2008
Posted on Monday, December 26, 2011 - 08:47 pm:   Edit Post Delete Post Print Post

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:   Edit Post Delete Post Print Post

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.
If you are going through hell, keep going-Winston Churchill

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CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5220
Registered: 03-2008
Posted on Monday, January 09, 2012 - 11:46 am:   Edit Post Delete Post Print Post

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!!
If you are going through hell, keep going-Winston Churchill

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CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5222
Registered: 03-2008
Posted on Monday, January 09, 2012 - 05:53 pm:   Edit Post Delete Post Print Post

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
If you are going through hell, keep going-Winston Churchill

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CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5265
Registered: 03-2008
Posted on Friday, January 20, 2012 - 05:16 pm:   Edit Post Delete Post Print Post

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
If you are going through hell, keep going-Winston Churchill

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CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5275
Registered: 03-2008
Posted on Wednesday, January 25, 2012 - 05:13 pm:   Edit Post Delete Post Print Post

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!!
If you are going through hell, keep going-Winston Churchill

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CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5294
Registered: 03-2008
Posted on Monday, February 06, 2012 - 02:04 pm:   Edit Post Delete Post Print Post

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.
If you are going through hell, keep going-Winston Churchill

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CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5295
Registered: 03-2008
Posted on Monday, February 06, 2012 - 02:04 pm:   Edit Post Delete Post Print Post

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.
If you are going through hell, keep going-Winston Churchill

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CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5301
Registered: 03-2008
Posted on Thursday, February 09, 2012 - 05:26 pm:   Edit Post Delete Post Print Post

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!!
If you are going through hell, keep going-Winston Churchill

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CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5305
Registered: 03-2008
Posted on Friday, February 10, 2012 - 06:00 pm:   Edit Post Delete Post Print Post

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
If you are going through hell, keep going-Winston Churchill

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CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5312
Registered: 03-2008
Posted on Tuesday, February 14, 2012 - 09:39 am:   Edit Post Delete Post Print Post

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.
If you are going through hell, keep going-Winston Churchill

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CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5314
Registered: 03-2008
Posted on Tuesday, February 14, 2012 - 05:28 pm:   Edit Post Delete Post Print Post

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.
If you are going through hell, keep going-Winston Churchill

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CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5317
Registered: 03-2008
Posted on Wednesday, February 15, 2012 - 03:59 pm:   Edit Post Delete Post Print Post

Did cleaning today plus, I did manage to walk and run 5 miles plus on the treadmill.
If you are going through hell, keep going-Winston Churchill

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5326
Registered: 03-2008
Posted on Monday, February 20, 2012 - 06:34 pm:   Edit Post Delete Post Print Post

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
If you are going through hell, keep going-Winston Churchill

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5332
Registered: 03-2008
Posted on Thursday, February 23, 2012 - 03:54 pm:   Edit Post Delete Post Print Post

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
If you are going through hell, keep going-Winston Churchill

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5355
Registered: 03-2008
Posted on Tuesday, March 06, 2012 - 12:01 am:   Edit Post Delete Post Print Post

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
If you are going through hell, keep going-Winston Churchill

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Joan
Member
Username: Coco1999

Post Number: 142
Registered: 08-2008
Posted on Tuesday, March 06, 2012 - 07:14 am:   Edit Post Delete Post Print Post

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
Kidney Tx - Aug. 2001
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5357
Registered: 03-2008
Posted on Tuesday, March 06, 2012 - 11:59 am:   Edit Post Delete Post Print Post

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
If you are going through hell, keep going-Winston Churchill

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CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5359
Registered: 03-2008
Posted on Tuesday, March 06, 2012 - 08:44 pm:   Edit Post Delete Post Print Post

I ended up with 12 miles on the bike this evening.
If you are going through hell, keep going-Winston Churchill

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CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5363
Registered: 03-2008
Posted on Thursday, March 08, 2012 - 05:43 pm:   Edit Post Delete Post Print Post

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
If you are going through hell, keep going-Winston Churchill

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5395
Registered: 03-2008
Posted on Thursday, March 22, 2012 - 03:06 pm:   Edit Post Delete Post Print Post

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
If you are going through hell, keep going-Winston Churchill

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LadyDi
Forum Leader
Username: Ladydi

Post Number: 2773
Registered: 03-2008
Posted on Friday, March 23, 2012 - 10:33 am:   Edit Post Delete Post Print Post

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.
Kidney Donor to Husband 10/30/07
Forum Leader-Living Organ Donation
Barnes Jewish Hospital St. Louis, Mo

My Donation Story

Post Donation Things to consider

I walk slowly, but I never walk backward - Abraham Lincoln
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5419
Registered: 03-2008
Posted on Thursday, April 12, 2012 - 08:09 am:   Edit Post Delete Post Print Post

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
If you are going through hell, keep going-Winston Churchill

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5428
Registered: 03-2008
Posted on Thursday, April 19, 2012 - 09:56 am:   Edit Post Delete Post Print Post

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
If you are going through hell, keep going-Winston Churchill

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CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5450
Registered: 03-2008
Posted on Tuesday, May 08, 2012 - 09:48 am:   Edit Post Delete Post Print Post

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.
Never underestimate what you can do if you believe

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CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5451
Registered: 03-2008
Posted on Tuesday, May 08, 2012 - 04:28 pm:   Edit Post Delete Post Print Post

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.
Never underestimate what you can do if you believe

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CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5454
Registered: 03-2008
Posted on Saturday, May 12, 2012 - 05:15 pm:   Edit Post Delete Post Print Post

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.
Never underestimate what you can do if you believe

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CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5457
Registered: 03-2008
Posted on Tuesday, May 15, 2012 - 08:35 am:   Edit Post Delete Post Print Post

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
Never underestimate what you can do if you believe

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CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5459
Registered: 03-2008
Posted on Tuesday, May 15, 2012 - 04:37 pm:   Edit Post Delete Post Print Post

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
Never underestimate what you can do if you believe

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CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5460
Registered: 03-2008
Posted on Wednesday, May 16, 2012 - 12:43 pm:   Edit Post Delete Post Print Post

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.
Never underestimate what you can do if you believe

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CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5465
Registered: 03-2008
Posted on Thursday, May 17, 2012 - 04:17 pm:   Edit Post Delete Post Print Post

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
Never underestimate what you can do if you believe

Check out my daily fitness blog postings
CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5466
Registered: 03-2008
Posted on Friday, May 18, 2012 - 04:22 pm:   Edit Post Delete Post Print Post

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
Never underestimate what you can do if you believe

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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:   Edit Post Delete Post Print Post

To keep up with Cisco's blog visit us on http://www.transplantfriends.com

http://www.transplantfriends.com/profiles/blogs/saturday-workout
CF- dx at 2yrs. 2nd double lung tx-05 JMH
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CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5514
Registered: 03-2008
Posted on Wednesday, May 01, 2013 - 09:14 pm:   Edit Post Delete Post Print Post

I don't quite know what to say, except...............I'm baaaack!
Never underestimate what you can do if you believe

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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:   Edit Post Delete Post Print Post

YAY!! I am so happy :-)
CF- dx at 2yrs. 2nd double lung tx-05 JMH
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CiscoKidney07
Forum Leader
Username: Gregg

Post Number: 5515
Registered: 03-2008
Posted on Friday, May 03, 2013 - 04:40 pm:   Edit Post Delete Post Print Post

Thanks, Rise! I guess folks need to know that if they have questions, that they will be answered.
Never underestimate what you can do if you believe

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