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Monday
Feb142011

Daily Workout - Shoulders in Home Gym

I'm going to try and log my daily workouts and calorie intake while I do my "Two Month Get Back In Shape Program" so to start things off...

Weight: 180 pounds

Calorie Intake:

  • Daily Budget: 1578 Calories
  • Food Consumed: 1640
  • Exercise: -419
  • Net Calories: 1221
  • Under by 357 Calories

Exercise:

  • Shoulders: Smith Machine Press - Dumbbell Raises - Upright Rows - Dumbbell Shrugs
  • Cardio: Elliptical for 12 minutes total
  • Abs: 100 crunches
  • Total workout time: About 1 hour 
Saturday
Feb122011

Daily Workout - Chest & Back

Over the past few days I did some workouts, one at my home gym doing chest using free weights, and my last workout was actually at Fitness World where I did some back with their Universal pulley machine.

Both workouts where not lengthy ones, more or less maintenance stuff. I am about to embark on a bit of a more regulated workout and eating routine, I will be logging my caloric intake and starting to do more cardio in my workouts. I hope to start this new program after the weekend.

I should be back to my old self in a bout a month or two :)

Saturday
Feb052011

Daily Workout - Shoulders & Arms with Total Gym

When it get's busy I am sure glad I have the Total Gym, I can get in and out of the gym very quickly but still get a good strength training and cardio workout done at the same time.

Shoulders & Arms:

  • Total Gym - Seated Shoulder Press.
  • Total Gym - Reverse Shoulder Raises (Lying on Back Upside-down).
  • Total Gym - Seated Shoulder Raises (Front to Back).
  • Total Gym - Front Seated Shoulder Raises.
  • Barbells - Shrugs.
  • Biceps: Lying Down Curls with Total Gym. (3 Sets with an increase in the incline each time)
  • Barbell Curls - (2 sets)
  • Triceps: Seated Overhead Extension with the Total Gym.
  • Triceps: Lying Down Extension with the Total Gym.
  • Triceps: Rear Extension with the Total Gym.
  • Abs: Crunches and Leg Raises.
  • Misc. Stretching.

Total workout time: About 1 hour. 

Wednesday
Feb022011

Daily Workout - Chest & Back in with Total Gym

Got some more workouts in, and it's been a busy week. I have been installing a new fridge and a new Washer and dryer. They weren't really in the plan but a deal came my way and I jumped on it. The only problem was that my fridge ended up being a bit too tall and so the upper cabinet had to come out and get converted into a shelf unit. That and the new water line for my ice machine and built water dispenser and what should have been a few hours turned into an all day job.

The next days was spent installing my washer and dryer. And of course my actual work had to get fit i somewhere in amongst all that. The joys of working at home!

I did manage to get a chest and back workout in with my Total Gym so it could have been worse I guess. Hopefully I am back to my regular routine again...

Friday
Jan282011

Daily Workout - Arms at Home Gym

I got a nice full Arms workout in today. I even got some Cardio, Abs and Stretching in. I took it pretty easy on the Cardio as it's been a long time since I did any Elliptical work!!

  • Biceps: Pulley Bar Curls - three sets
  • Biceps: Dumbbell Curls - three sets
  • Triceps: Pulley extensions - 3 sets
  • Triceps narrow pushups - 3 sets
  • Abs: Misc leg raises
  • 6 Minutes of Elliptical at end of workout.

Total workout time: About 1 hour.

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