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Baseline the Waistline
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Posted by: woundedknee
Short and Sweet....
I am here to lose Bodyfat and tone myself up. My face needs just one chin and its formerly normal jawline.
I am here for these other reasons: http://www.ironmagazineforums.com/sh...ad.php?t=58728
I have looked at some others pix, posts, and comments here and the site looks like a great place to share my progress. Plus I am a little crazy so that should fit in here too.
Here is what I know now about myself ( all measurments that are Rated G) :
Height: 5'6"
Weight 175 lbs.
Chest 42"
Waist 34"
BF 27%
I will post some more actuals with pix.
Posted by: woundedknee
01-05-2006
Legs- Rehab-centric
Leg Press- Alternating Single Legs
4 Sets
12, 12, 10, 8 Reps
Hamstring Curls
4 Sets
15, 12, 10, 8
Single-Leg Side Step-ups- 12" Bench
3 Sets 15
Stationary Bike
15 Minutes, Hi/Low Intervals
Treadmill
10 Minute Run
5 minute Grapevines
5 minutes side steps
5 minutes walking backward
2 minutes walking
Posted by: woundedknee
01-06-2006
Cardio Spin Class
Hill Intervals and MHR Ladders
5 minute Warmup followed by a continuous loop-
2 Minute Flat @ 70% MHR
2 Minute Climb @ 75% MHR
2 Minute Climb @ 80% MHR
1 Minute Standing Climb @ 85% MHR
2 Minute Recovery to 70% MHR
Repeated 6 Times
10 Minute Cool Down
10 Minutes Stretch
Posted by: woundedknee
01-07-06
Upper Body
I worked all of the upper today, but will be going for a better balanced split routine beginning next week. I am almost ashmed to put these lbs. numbers in but I need to set a truthful tone about where I am now starting from, otherwise this means nada...
Back
Lat Pull Down
4 sets,
reps:
15 @ 60, 12 @ 70, 10 @ 80, 8 @ 80
Chest
Bench Press
4 Sets,
reps:
12 @ 70, 10 @ 80, 8 @ 80, 8 @ 80
Biceps
DB Curls
4 Sets,
reps:
12 @ 10, 10 @ 15, 8 @ 20, 8 @ 20
Triceps
Standing Cable Press
4 Sets,
reps:
12 @ 20, 10 @ 30, 8 @ 40, 8 @ 40
Shoulders
Military Press Machine
4 Sets,
Reps:
12 @ 30
Stationary bike
10 Minutes
Treadmill Run
10 Minutes
15 Minutes Cool Down Stretching
Posted by: woundedknee
01-08-06
Day Off
Very busy today, no way to fit a really meaningful workout in the gym or at home.
hasta manana.
Posted by: woundedknee
01-09-06
Concentrating on full range of motion for next two weeks prior to starting normal split. (Am still in recovery phase of ACL Surgery).
Legs
Dumbell Squats- w/ 20 lb'ers
4 sets, 12 reps
Stiff-Legged Barbell Deadlift with 20 lb. dumbells
4 sets, 12 reps
Dumbbell Lunges w 20 lb. dumbells
2 sets 12 reps
I had to quit. was feeling lots of pain and instability in my knee. I think it was fatigued for some reason. Will take off tomorrow.
Posted by: woundedknee
01-10-06
Knee felt okay today- did about 20 mins yoga to stretch out my wheels.
will do some hot/cold modalities on the knee before bed. Cardio and Upper Body tomorrow.
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Baseline the Waistline
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