Exercise, fitness, and the absence of new year's resolutions.

[ZenLefty]

Every year, I bust my ass harder during the holidays. It's the best time to do it if you ask me. Why wait until the new year to resolve to go to the gym again? I'd feel like I had been wasting my time if I did that. I've been going to the gym regularly for longer than I can remember, at least ten years. I admit that I always feel a little pressured during the holidays. It's difficult to make it to the gym and stick to my fitness plan when there's just so much going on and so many extra things that must get done. But every year that I've worked through it, I've never regretted it.

And every december there's a plethora of extra food around, especially treats. Cookies, chocolate, biscotti, candy, cake, it's everywhere during the holiday months. Chances are I'll probably eat some. There's nothing wrong with that, it's all the more reason to stick to my fitness plan, and turn up the intensity if I can. I encourage everyone who wishes to improve their fitness to do the same.

So with that goal in mind, I'm going to post here my workout regimen. Maybe it will encourage people to keep with their own fitness program through the holidays. Feel free to post your own workouts here, or critique and comment on mine. I'll start a new thread every week, open to all.

I'm on an odd routine right now, kind of experimental for me. I change my routine every 8-12 weeks or so, and am just starting this one. Read on, and you'll see what I'm doing...

[ZenLefty]

1. Friday, 27 November 2009

Started with bench press, standard grip.
Warm up set - 135, 16 reps
225, 12 reps
245, 10 reps
245, 8 reps
245, 6 reps
225, 8 reps
Bench felt good, could have gone a little heavier but there was no one around to spot me so I took it easy. I felt a little pain in my left wrist. Chalked it up to getting old.

Standing behind-neck barbell press
135, 12 reps
155, 10 reps
155, 8 reps
155, 8 reps
155, 7 reps
Ran out of gas on these. I do these without cheating, no jumping or swinging the bar to use momentum to lift. On the last three sets, I work to failure.

Leg Raise (vertical)
Body weight, 3 sets of 16

Dips
Body weight, 3 sets of 12

I superset the leg raise and dips, mainly because they're in the same area. Leg raise has always been a challenge with me, I haven't done much core for a while and am working them in again. It took a lot of resolve to get the 16th one in.

Sit ups, Hoist machine
80, 4 sets of 12 reps

Wanted to stay later to do some close grip bench and cardio, but ZenLeftyGirl was ready to go so I cut it short.

Tonight I'll see if I can work in some stretching.

[ZenLefty]

2. Saturday, 28 November 2009

Cardio day, and a light exercise day. I'll be going heavy tomorrow so I need to take it easy today.

32 minutes on the AMT machine, resistance 10. Burned 430 calories.
If you've never heard of an AMT machine, it's kind of like an elliptical trainer except you have a bit more flexibility of motion. I prefer them over a standard elliptical trainer solely for this reason. A note about machines that tell you how many calories you burn - I don't believe the accuracy of the number given. But the same machine will calculate that number the same way, so you can use it to measure your progress on that machine. For example, on the AMT machine, I make it a goal to burn at least 400 calories in 30 minutes.

Run 1 mile on treadmill. Speed 5 mph.
Running is a real challenge to me. I'm not exactly a lightweight so it puts some impact stress on the joints. I enjoy it, though, as it gets the heart rate up quickly and feels like a good cardio workout. But I run in moderation, one or two miles is about all I do.

Side note: nike put a chip in my shoe that talks to my iphone. The iphone knows how far, fast, and frequently I run. It uploads all this data to the nike mothership where it is processed and analyzed.

Sit ups: 16, 12, 8
Again, a real challenge for me. I did these today on an incline board that suspends your legs in a crunch position. Really worked to failure on these, on the last set I simply could not do another motherfucking sit up.

[ZenLefty]

3. Sunday, 29 November 2009

Squat
Warmup: 135, 12 reps
225, 20 reps
225, 10 reps
I started a modified 20 rep squat routine last week. They're brutal. By the 16th rep, you can't get enough air in your lungs. By 20, your legs have turned into a gumby-like rubber texture, and may refuse to carry you around the gym or walk you home. Arrange for a ride if necessary.

Pullovers w/ dumbbell
70, 2 sets of 20 reps
Light pullovers are kind of a recovery from the set of squats I just did.

Straight-legged deadlift
135, 4 sets of 10 reps

Shrugs
135, 4 sets of 10 reps

I superset the deadlift and shrugs and I go light, focusing on proper muscle contraction and good breathing. When superset together like this, it really gives me a good burn.

21's
45, one set of 21
My old lifting instructor simply called these 21's. It's a standing barbell curl with a straight bar; first 7 reps are halfway up, next 7 reps are from halfway to all the way up, an the third are full range of motion barbell curl. I could have gone much heavier but I was just looking for a quick cooldown.

Seated Calf Raise
180, 12 reps
205, 10, 10, 9 and 8 reps
No cheating on these. I'm working on my calves, not my ability to lean back and pull the weight with me.

Butt Ups
Body weight + 25, 5 sets of 10 reps
I'm not sure what these are really called. You pin yourself in a contraption that sets you at a 45 degree angle, facing down. You bend at the hips, back straight, until you almost touch the floor. Your butt muscles pull you back up straight. The motion is like doing a reverse sit up, so I call them Butt Ups. Feel free to tell me what they're really called, but I'll still call them Butt Ups. I usually do these while hugging a 25.

Sit Ups, Hoist machine, obliques
70, 4 sets of 16 reps
The seat on the Hoist machine swivels so you can work right and left obliques. I alternate when doing these, one side then the other. I'm not sure if they're really doing any good, seems like I get a better burn doing leg lifts from side to side.

That's it for this week. :)

[flvegan]

4. Hyperextensions.

Your "butt-ups" are called hyperextensions (by the sound of what you're describing).

You've got quite the workout system going. Hearing someone else say "21s" is like music to my ears. Your squat routine, do you use a cage or Smith machine or just freestanding?

[ZenLefty]

5. Thanks. That term does sound a lot more profesional.

Hyperextensions, those are they. I'll probably even use that term when I post here, to give the illusion that I know what I'm talking about. But I'll still call them butt-ups in everyday conversation.

I use a cage for squats. Call me a safety dog, but I like the idea of having something to catch 250+ pounds of metal if my legs ever decide to give out on me. I never did like those smith machines too much.

[flvegan]

6. I think not using a cage for squats is too risky to have any value.

For the very reason you've stated.