Psycho's fitness log

[Psycho18th]

All right. I've ben at this a couple days, so here goes:

Saturday 7/8:
Walk:............ 10 Minutes
Stretch:........ 10 Minutes
Run:...............20 Minutes at ~160 BPM
Walk:............. 5 Minutes
Stretch:..........5 Minutes
Crunchs:.........75

Sunday:
Walk:..............5 Minutes
Stretch:..........5 Minutes
Run:...............25 Minutes at ~175 BPM
Walk:..............5 Minutes
Stretch:..........5 Minutes
Crunchs:.........75
Standing Arm Curls: 3x12 @ 20lbs
Standing Tricep Ext:3x10 @ 20 lbs


Monday: Off

Tuesday:
Walk:.............10 minutes
Stretch:..........8 minutes
Run:...............25 minutes @~175 BPM
Walk:..............5 Minutes
Standing Arm Curls: 3x12 @ 20lbs
Standing Tricep Ext: 3x10 @ 20 lbs
Crunches:........75


Tmorrow, I'll start seeing where I am on Bench, and Lat Pulls, and maybe do some lunges instead of running.

Psycho

Welcome to the Online Journal forum. I'll be following your training and giving your words of wisdom and encouragement along the way.

Have a great day!

[Psycho18th]

Tried to see where I was at with chest/back...The "fitness room" here has a few dumbells, benches, and machines....no barbells.

Chest press (like a seated bench machine thingy):
10 @ 100lbs
10 @ 175
8 @ 195
6 @ 195

Incline dumbell press:
10 @ 25lbs
10 @ 35
8 @ 40

No lat pulls, but they have a pull-up type machine, balanced with weights...
10 @ 100lbs (my 170 minus 70 of weights?)
10 @ 110
8 @ 110

Rows on a machine....
can't remember and didn't write it down

I think this will give me a good starting point to figure how much weight to throw around as I get started.

Psycho

[Psycho18th]

25 minute jog @ ~170 BPM with 2x100 yard sprints up to 195 BPM

The fitness room has one of those inflatable excercise balls, so I thought I'd do some crunches on that....wow did that hurt!

2x25 crunches
2x20 side crunches per side.

Psycho

[Psycho18th]

Lats: 10 @ 110lbs, 8 @ 120, 6 @ 120 (I'll go with less weight next time)
Dumbell Rows: 10 @ 25lbs, 8 @ 35, 6 @ 45 (I'll go more weight next time)
Bent Lat: 10@25lbs, 8 @ 30, 6 @ 35 (just right)

Standing Dumbell Curls: 10 @ 30lbs, 8 @ 35, 6 @ 35 (just right)
Concentration Curls:......10 @ 15, 8 @ 20, 6 @ 25 (just right)

Wrist curls: 10 @ 20lbs, 8 @ 20, 6 @ 20 (15/20/25 next time)
Rev Wrist curls: 10 @ 15, 8 @ 20, 6 @ 20 (10/15/20 next time)

Psycho

[Psycho18th]

Chest:
Machine Bench press: 10 @ 190, 8 @ 205, 6 @ 205
Incline dumbell press: 10 @ 30, 8 @ 35, 6 @ 40
Dumbell flys: 10 @ 20
Incline dumbell flys: 10 @ 20

Shoulder:
seated dumbell press: 10 @ 25, 8 @ 30, 6 @ 35
dumbell side raises: 10 @ 15, 8 @ 20, 6 @ 20

Triceps:
one arm overhead extension: 10 @ 20, 8 @ 25, 8 @ 25
tricep kickbacks: 10 @ 20, 8 @ 20, 6 @ 20

[Psycho18th]

Legs:
Dumbell squats: 10x10x8x6 90 pounds
Leg extensions: 10x10x10, 70lbs/85/85
Leg curls: 10x10x10, 60lbs/70/75

calf press: 10x10x10x8x6, 235lbs

[Psycho18th]

30 minute run at 165-175 BPM
75 crunches
50 twist crunches per side

[Dana_k]

good job!

[sweetdream]

If I may ask..what's the meaning behind the screen name?

How did that 30 minute run at 165-175 bpm feel?

On a scale of 1 to 10, what was your perceived exertion?

Any idea on the distance covered?

Good job!

[Psycho18th]

I'm a fighter pilot in the Air Force. Psycho is my "callsign", and my first squadron was the 18th fighter squadron in Alaska. Glue them together and you get Psycho18th...

[Psycho18th]

Originally Posted by pierini

How did that 30 minute run at 165-175 bpm feel?

On a scale of 1 to 10, what was your perceived exertion?

Any idea on the distance covered?

Good job!

I'd say it was about a 7, especially toward the end. Not sure of the distance, but likely just under 3 miles, as the pace was pretty slow to keep my HR from getting too high. I should probably run on a treadmill a little bit to get a better idea of pace and distance, but right now I'm just focusing on time and HR.

[Psycho18th]

Lat pulls: 10x8x6 at 120lbs, 130, 130
Dumbell rows: 10x8x6 at 30lbs, 40, 45
bent lats: 10x8x6 at 25, 30, 30

Standing Dumbell Curls: 10x8x6 at 30lbs, 35, 35
concentration curls: 10x8x6 at 15, 20, 25

wrist curls: 3 sets of 10 at 20 lbs
reverse wrist curls: 3 sets of 10 at 20 lbs

[Psycho18th]

30 minute run at 170-175 BPM.
50 crunches
25 side crunches per side