Gym workout w/ Ab Ripper X Routine

Today I decided to do my gym workout and include the ab ripper workout.  I had to do the routine from memory, which by now was easy.  It was harder not to quit before the 25 were done (or 50 for mason twists) without Tony egging me on.  I think I may have done too many of the bicycles though, because my abs were on FIRE while doing those, which made everything else that much harder to complete (although I did).  I did complete it in about the same amount of time as on the DVD.

Gym Workout

• 3 minute jog to the gym
• 8 minutes of stretching
• Ab Ripper X
• LifeFitness Pectoral Fly/Rear Deltoid (reverse fly) Machine.  I did 3 sets of each exercise, going back and forth (so 1 back, one chest, then repeat twice more).
• 1 set neutral grip pullups (bodyweight)
• 1 set chin-ups (bodyweight)
• 1 set regular pullups (bodyweight)
• Strive Seated Pushdown Machine, 3 sets @ 110lbs.  This one has you select emphasis on different parts of the maneuver for each set by sliding a level.  The first emphasizes the middle of the movement (i.e. most resistance occurs in the middle).  The second emphasizes the end, and the third emphasizes the beginning.  You are supposed to take only 0-30 seconds between sets because of this.  It's a great idea.

Time = 47:09
Avg HR = 120 bpm
Peak = 162 bpm
K Burned = 485

Cardio - Precor 546i

The Precor 546i is just like the 576i, except it does not having moving handles.  This one too changes inclines and resistance.  Unfortunately, just like the 576i, the 546i does not recognize my heart rate monitor.  for my routine I selected "Weight Loss."  It then automatically starts a 28 minute routine + 5 minute cooldown.  You have to proactively select "options" to enter your age and weight, which I did.  Looking at my heart rate on my watch, I maneuvered the resistance levels up and down throughout the workout, while shouting answers to the Jeopardy show I was watching.  I spent most of my time shifting back and forth between Levels 10-16 of resistance.

Time = 33 minutes total
Avg HR = 140 bpm
Peak HR = 155 bpm
K Burned = 462 (watch); 352 (machine)
Distance = 2.83 miles (I didn't pay attention to whether it included the cooldown or not here)

As usual my watch was way ahead of the machine on calories burned.

P90x - Shoulders & Arms Workout and then Ab Ripper X

I decided to try the Shoulders and Arms workout since the only extra items you need for that one are resistance bands and a chair.  I cannot install the pullup bar anywhere in my apartment and so this will be the only muscle workout I post.  I took a five minute break and then went into an Ab Ripper routine.  I started the routine at 7:10pm.

P90x - Shoulders & Arms

This workout has around 8 or 9 minutes worth or warming up and stretching out muscles.  Then, similar to plyometrics, it has series of 3 exercises that you do two cycles of.  It goes, shoulder exercise, bicep exercise, tricep exercise, repeat.  Then there is ballistic stretching, and then a new set of 3 exercises fitting that criteria until around 4 minutes left, where you cool down and stretch again.  It is a decent workout, and I wish I had had a full set of weights to improve my performance and jack up my heart rate some more (as well as build more muscle).  I'd use the heaviest resistance bands you can find to increase your performance.

Time = 1 hour
Avg HR = 106 bpm
Peak HR = 143 bpm
K Burned = 465

I will say that my heart rate started to really climb into the 120s steadily in the last 20 minutes.  It took awhile to get it going, but it did finally get there.  I wonder if using 30 pound dumbbells would have improved that category, instead of my 20 lb resistance band with loops.

It is also important to remember that since this is not a cardio workout, but rather a muscle building workout, many calories will continue to be burned in the 2 hours or so after the workout as well.  Therefore, this may be one of those rare scenarios where my watch is accurate or under-reporting instead of being too aggressive.

See here for muscle workout calorie info:  http://exercise.about.com/od/exerciseworkouts/f/muscle.htm

Ab Ripper X

Since I was doing a workout right before this, I did not do a warmup.

Avg HR = 114 bpm
Peak HR = 141 bpm
K Burned = 149

Ab Ripper X - 3:30pm workout

I did a mid-afternoon ab ripper workout today, about 2 hours after finishing my last cup of coffee.  My heart rate was definitely way higher in the middle of the day, and it is possible I still had a jolt of caffeine in my system.  I also now complete all 339 repetitions and do all the advanced movements.

Avg HR = 120 bpm
Peak HR = 155 bpm
K Burned = 169

As you can see the average is about 6-7 bpm higher and the peak is about 15-20 bpm higher.  Closer to caffeine intake and earlier in the day will do that.

Today's quick Gym Workout

I was pretty sore from yesterday's workout, but I wanted to get a quick one in, and so I went to the gym to do a varied workout.

Weight Training

• 3 minute jog to gym
• 8 minutes of stretching
• 3 sets Cybex Hip Adduction machine @ 110 lbs
• 3 sets of pullups - neutral grip (bodyweight, no assistance)
• 3 sets of dips (bodyweight, no asistantance)
• 3 sets Cybex Hip Abduction machine @ 110 lbs
• 2 sets chin-ups (bodyweight, no assistance)

Time = 36:14
Avg HR = 104 bpm (low because of the nature of the workout and the fact that I had to wait for space numerous times)
Peak HR = 148 bpm
K Burned = 267

Cybex 750A (Arc Trainer without moving arms)

In general, I hate these ellipticals that do not have moving arm components to them.  However, the gym was oddly crowded for a Sunday night.  I chose the target heart rate workout, however this machine just packs on tons of resistance to get you to 150bpm, instead of looking for a happy medium of some speed to get you there as well.  It's to the point that is becomes more like a strength workout than cardio.  Given how sore my legs, especially quads, were from yesterday, I got off after 11 minutes.  In the future, I thinbk, that since it recognizes my chest strap, I will do manual workouts on the Cybex 750s to get my heart rate to the 150s.

Time = 11:12
Avg HR = 144
Peak HR = 156
K Burned = 124 (machine); 150 (watch)

Jog Home

Time = 3:02
Avg HR = 149 bpm
Peak HR = 162 bpm
K Burned = 47

Late Afternoon Gym Workout & Cardio

Weight Workout

• 3 minute jog to gym
• 8 minutes of stretching
• Icarian Seated Calf Raise, 3 sets @ 70lbs of plates
• 3 sets dumbbell Chest Press/fly @ 55lbs each hand (i've been gradually increasing weight here)
• 3 sets dumbbell one-armed row @ 55lbs each hand (same as above comment)
• 3 sets dumbbell shoulder press @ 35 lbs each hand (same as above two comments)
• Icarian Leg Press, 3 sets @ 115 lbs of plates on each side
• Icarian Cable Station, Rope pushdown, 3 sets @ 90lbs
• Dumbbell concentrated curls @ 25lbs

Time = 56:03
Avg HR = 115 bpm (includes stretching)
Peak HR = 147 bpm (explained that weight training is basically interval training, spikes when lifting, goes down between sets)
K Burned = 526

Precor 100i

I must apologize for accidentally deleting my watch's data for my Precor workout.  However, the heart rate information is about the same anyway since they both use my chest strap.  Therefore the only comparison that is really missing is calories, and I will say that, as usual, my watch was higher than the machine.  The watch was only about 50 calories or so higher this time, so not as bad as usual.  I selected the heart rate workout and put in 152 bpm as my target since that is 80% of my maximum heart rate for my age according to the machine.

Time = 38 minutes (3 min warmup + 30 minute heart rate workout + 5 minute cooldown)
Avg HR = 145 bpm (so it did  a decent job since this includes warmup and cooldown)
Peak HR = 161 bpm
K Burned = 525

My Sprint Home Through the Rain


This is why I lost the Precor workout data on my watch.  I wrot edown the weight workout but did not write down the Precor workout data that was on my watch, figuring I would just use my watch when writing this.  It was pouring, and so I made a dash home.  Being the kind of guy that, would, well, write this blog, I turned on my heart rate monitor. 

Time = 2:54
Avg HR = 152
Peak HR = 164
K Burned = 46

Kenpo X @ 9pm

Tonight's weather was quite bad and so I did not make it to the gym.  I decided it was time I did some Kenpo X as it had been awhile.  I also decided that I would do some muscle building besides cardio by doing 4 two-minute drills of chair pushups with the perfect pushup.  I did the first two regular chair pushup two minute drills, and then I went into the Kenpo workout.  i finished the wide and close chair pushups after Kenpo.  All in all it was a good overall workout.  I only wore my heart monitor during Kenpo.

Time = 58:40
Avg HR = 121 bpm
Peak HR = 160 bpm (during the vertical punches at the very end)
K Burned = 615

Kenpo X is still the hardest P90x workout to get my heart rate going.  It usually peaks during the "breaks" of jumping jacks and running.  When I see them saying 160bpm on screen, and I look at my watch and see 137, I'm baffled as I feel like I am throwing them as fast and as hard as I can without "banging my joints."  My watch is overly aggressive with the calories burned to begin with, but during Core Synergistics or Plyometrics I burned 750 or more calories as compared to what you see here.  So, in my opinion, while Kenpo X is the most fun cardio workout, it is the "easiest."  Keep in mind, I mean P90x easy.  In any other universe this is a hell of a workout and will get you in great shape if you did it several times a week.

Gym Workout w/ Precor 576i

I wanted to try another eSpinner workout today, but unfortunately, the one that recognized my heart rate monitor had a broken touch screen.  I ended up on a Precor 576i, which seems to be the one machine in the gym that does not work with my watch.  Today I ran errands before going to the gym, so there is no 5 minute jog to get my heart rate up before the workout.

Weight Training

• 5 minutes of stretching
• 3 sets of dumbbell chest press/flies @ 50lbs each hand
• 3 sets of one armed dumbbell rows @ 50lbs
• 3 sets dumbbell shoulder press @ 30 lbs
• 3 sets Icarian Leg Press @ 90lbs of plates on each side for a total of 180lbs added weight
• 3 sets rope pulldown on Icarian cable system @ 90lbs
• 3 sets of seated calf raises on Icarian machine @ 70lbs of plates
• 3 sets of preacher curls @ 75lbs

Time = 44 mins
Avg HR = 118 bpm
Peak HR = 148 bpm
K Burned = 438

Cardio - Precor 576i
 Since the my heart rate monitor is not picked up and the hand sensors are not on the moving arms due to some short-sighted designing, all I can compare is the calories burned, which may be inaccurate since it cannot read my heart rate.  However, my watch can never read resistance levels, so perhaps it evens out.  For this workout, I selected the "Weight Loss" workout.  It is a default 28 minute workout with 5 minute cool down for a total of 33 minutes.  You have to enter your age and weight after the workout starts by hitting the options button.  I gradually shifted the resistance up, ultimately to 17 of 20 to get my heart rate close to 150bpm.  I did okay at doing that.  In general, the weight loss workout shifts between a flat level and a slightly steep incline throughout. 

Time = 33 mins (including 5 min cool down)
Avg HR = 141 bpm
Peak HR = 159 bpm
K Burned = 357 (576i); 473 (watch)

My watch, as occurs 9 out of 10 times, was quite aggressive in the calorie count.  It's hard to say if the machine is low-balling, my watch is way too aggressive, or if the answer lies somewhere in between.

Guest Blogs?

Since I have one type of heart rate monitor and my height and weight are pretty unique to me, I thought it would be good to get guest bloggers to appear.  If you own a heart rate monitor, or even a pedometer, it would be great if you were willing to share some of your workouts, whether it be machines at the gym or at-home routines to get a wide array of results.  This will show the ranges of possibilities.  If you are interested in sharing, please leave a comment to this blog.  If I see enough people that have interest, I will create an email address where you can send your entries.  Please check back, as I will edit this post in the future.

Ab Ripper X - 9:45pm workout w/ modified warmup

Since these Ab Ripper workouts have been getting a little stale I've left out a few as the information would have offered nothing new.  I did a 9:45pm workout, about an hour earlier than I normally do, to change things up a little.  I also stretched a little and then did 50 jumping jacks and then immediately started the DVD so that my heart rate would be up at the beginning of the workout. 

Avg HR = 111 bpm
Peak HR = 142 bpm
K Burned = 140

As you can see, no dramatic differences.  I think I am getting to that point that it is harder and hard to get my heart rate to spike upwards as I am in better shapes.  You'll notice this with my last Yoga workout as well.  I'm at the point in Ab Ripper were I am completing 334 out of 339 reps in the routine and I am doing the more difficult options on 3 of the exercises that have options.  I think I am in just better cardio shape overall now, but I will keep looking at ways to get the heart rate up and calories burned without having to load up on caffeine.

Yoga X - 6pm workout

I did an early evening Yoga X workout yesterday.  You'll notice that this time I did not get my heart rate up as much this time.  I also still struggle mightily with the poses that emphasize balance.  I've noticed that a balance a lot better on one leg over the other consistently. 

Time = 1 hour, 33 minutes
Avg HR = 100 bpm
Peak HR = 134 bpm
K Burned = 622

Weight Workout & eSpinner - 3pm workout

Weight Workout

• 5 mins jog to gym
• 5 mins stretching
• 3 sets dumbell chest press/fly 50lbs each hand
• 3 sets one-armed dumbell row @ 50lbs
• 3 sets dumbell shoulder press @ 30lbs each hand
• 3 sets Icarian Seated Calf Raise @ 60lbs of plates
• 3 sets Icarian cable system rope pulldown @ 90lbs
• 3 sets preacher curls @ 75lbs (two 25 lb plates on bar)

Time = 42:31
Avg HR = 124 bpm
Peak HR = 164 bpm (during curls)
K Burned = 469

Star Trac eSpinner
To my surprise the eSpinner read my chest strap this time.  This was the exact same model of machine that didn't read it a couple week ago (click the eSpinner category to bring that up).  I used a different one, and perhaps it had a working battery or something.  At any rate I had great feedback of cadence and heart rate on the screen.  I forgot to set my watch, and so I only have the machine totals to report.  The machine does not give a peak heart rate, so that will be missing.  I did an endurance workout, level 4/5, 25-30mins, and entered 195 for my maximum heart rate.  I used the trainer videos the machine had and stayed within the cadence AND heart rate zones as best as I could.  The endurance workout is a little less intense than interval, and I bet strength is even more intense than that.

Time = 28:14
Distance = 8.10 miles
Avg HR = 130 (includes warmup and cool down though, so peak would have been useful, I do remember hitting upper 140's a bit though)
Avg Cadence = 71 (I didn't need to go to the upper range of the cadence to get my heart rate where it needed to be since I was putting on resistance)
K Burned = 361