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Old 10-09-2012, 07:06 PM   #1815 (permalink)
rpmcduff
FitDay Member
 
Join Date: Feb 2010
Location: Westminster, CO
Posts: 965
Default Mondays Workout

Finally back to the gym. Hopefully my schedule will be better this week.
Chest & Back (sets/Reps)
Incline Hammer Strength Press Machine: 3/6 160#
Incline bench Dumbell Flys: 3/6 45# (x2)
Dumbelll Front Lateral Raises: 3/6 25# (x2)
T-Bar: 3/6 115#
Front Lat Pull Down Hammer Strength machine: 3/6 140#
Ab machine: 2/12, 1/15 140# (Personal Best at 140#)
Back Extensions: 3/6 35#
elliptical: 5 min, level 6 pre-weights, 35 min, level 6 post weights. 3.68 miles 5.51 mph

Ladymiseryali,
You could try doing even shorter sprints/rest intervals. Back when I started getting fit again I would do 10 seconds sprint (really just a quick jog back then) then walk for 50 seconds. As I got in better shape I would increase the sprint and decrease the rest time. This is know as HIIT (High Intensity Interval Training) and the most efficient ratio is 1:2 (currently I do 20 seconds fast then 40 seconds slow). HIIT has been shown in studies to burn twice as many calories as steady state cardio over the 24 hours following the workout. Its thought this is because it conditions the body to be at the ready for the next fast stage for up to 24 hours. I think it helped me get in shape faster.

Pam,
Way to go on your run. Roses for Christmas sound nice.

SW,
Always glad to know another gun guy! I also have a AR15 and a Rock Island 1911 in 9mm (along with some others.) Way to go in the 1/2. Too bad the course got lengthened and threw off your time.
__________________
Ron

Male, Age 53 Height 5'-11"
Start, Spring 2009....,.. 270.0 lbs
January 21, 2010. ....,...255.0 lbs (Joined Fitday)
September 10, 2010..,..223.8 lbs. (-46.2lbs)
Mini-Goal......................225 Achieved 9/21/2012
Mini-Goal......................220 Achieved 10/26/2012
Current.........................216.2 lbs. (-53.8 lbs)
Mini-Goal.......................215
Goal..............................200



My log: http://www.fitday.com/fitness/Public...Owner=rpmcduff
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