Mega Workout

I've been off the radar mostly because I was away for the holiday weekend and it was my anniversary.  This lead to several days without working out and lots of eating.  I was overdue for an Ab Ripper X workout and I also was overdue for a gym workout.  Therefore I made the exhausting choice to do both today, including a jog to the gym in the 90 degree humid weather.  I decided since there were so many components I would just let my watch go for the entire workout.

Workout Sequence (weights and cardio)

• 3 minute jog to the gym
• 7 minutes of stretching
• 16 minute P90x Ab Ripper X routine (video copied to my ipod)
• Alternating sets of the LifeFitness Rear Deltoid @ 105 lbs, Pec Fly @ 165 lbs.  3 sets of each
• 3 sets of Icarian Lat Pulldown @ 145 lbs
• 3 sets of Icarian Angled Leg Press, 180 lbs of plates
• 2 sets of upright rows with 75 lbs preweighted bar
• 3 sets of Icarian seated calf raises with 70 lbs of plates
• 3 seats of dips using bodyweight
• 1 set of chinups
• 1 set of pullups, regular grip
• 1 set of neutral grip pullups
•  38 minutes of Precor 100i elliptical, with heart rate selected, 152 bpm as the goal.  30 minute routine with 3 minute warmup and 5 minute cooldown
• 5 minute walk back to apartment

Time = 1:52:46
Avg HR = 129 bpm
Peak HR = 160 bpm
K Burned = 1347

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.

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

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.

Precor 100i Elliptical

Yesterday I went to the gym around 1pm, lifted for 45 minutes and then went on the 100i to do my heart rate workout for 30 minutes and a target of 152 bpm (80% of my max heart rate according to the machine...which would be 191)

Time = 38 minutes (3 minutes warmup on single digit level, 30 minute workout, 5 minute cooldown on Level 16 of 20)

Avg HR = 148 bpm (watch); 149 bpm (machine)
Peak HR = 163 bpm (watch); 164 bpm (machine)
K Burned = 589 (watch); 481 (machine)

I forgot to write down the distance this time.  My levels hovered between 12 and 16 for most of the workout.  This was different than my nighttime weekday use of the Precor 100i when I was at Level 20/20 for most of the workout.  This further proves that it is much easier to get your heart rate up earlier.  Of course the earlier in the day, especially on weekends, the closer I am to when I consumed caffeine.  I have yet to try this or the ab ripper before eating and drinking in the morning.  I will at some point.

Gym Workout at 9:45pm

Pre-cardio

• 5 minute job to gym
• stretching
• 3 sets of 25lb dumbbell overhead arm extension (triceps)
• 3 sets concentrated curls w/ 25 lb dumbbell (sitting, elbow on knee, palm facing inward twisting on your way up so palm ultimately faces outward as much as possible before lowering, in slow controlled movements)
• Cybex Assisted Chinup/Dip Machine (4 wide grip pullups w/ no assistance, 4 with #8, then 6 dips with #8) (my arms were too jelly like by this point to do that many)

Time = 24:11
Avg HR = 112 bpm
Peak HR = 154 bpm
K Burned = 213

Precor 100i Elliptical

I did the heart rate workout, and as usual this machine read my chest strap.  I selected 152 as my target this time.  Again, the late at night workout proved to make it quite difficult to get my hear rate up.  The machine had me on resistance level 20 of 20 most of the workout.  I was on single digits resistance for the 3 minute warmup and on 16 for the 5 minute cool down.  You'll notice tonight the machine was more aggressive than my watch, perhaps because I was on such a high resistance level.  My watch can only monitor heart rate and has no idea what the strain is on my muscles other than my heart.  So it is getting harder and harder to say when my watch is being aggressive or not aggressive enough.

Time = 38 minutes total
Distance = 4.27 miles (a little low because of the really high resistance)

Avg HR (machine) = 139                 Avg HR (watch) = 139

Peak HR (machine) = 157                Peak HR (watch) = 157

K Burned (machine) = 553               K Burned (watch) = 523

Precor 576i

Today I did 35 minutes of weight workouts (arms, chest, back and calves), and then hopped on a Precor 576i elliptical.  This is the elliptical that has the moving arms, stationary heart rate sensors for your hands, and a vertical ramp and moves up and down during certain workouts.  I selected the weight loss workout, which is 28 minutes long and it moves between two heights throughout the workout and has default resistance settings.  I left the height setting alone throughout the workout.  I did, however, change the resistance myself to keep me around a 150 average.  Unfortunately, this machine did not read my chest strap, and so I looked at my watch and changed the resistance accordingly. As you'll see, I did a pretty good job keeping myself at the 150 average.  This resulted in me using a resistance of 12 for most of the workout.  Finally, throughout the workout, I tested the hand heart rate monitors vs. my chest strap/watch monitor and at no point was there ever more than a 1-3 bpm difference.  The hand rate monitors are pretty accurate on the 576i.  Since I wanted to have my arms moving I went with my chest strap for a constant heart rate throughout the workout.

Avg HR = 152 bpm
Peak HR = 166 bpm
K Burned (watch) = 449
K burned (576i) = 315

Of course this machine did not have a constant heart rate, but the difference is consistent with my watch being way too aggressive in calories burned.  I am not sure if the chest strap is incompatible with all 576i's or if this one just wasn't working or had a dead battery for its sensor.  It's odd it would work with the 100i but not the 576i.  If I get a chance I will try another.

Precor 100i Elliptical After 45 Minute Weight Workout

Today I went back to New York Sports Club to do some weight training.  I did 45 minutes of lifting before taking 2 minutes to grab some water and then hop on an elliptical.  I selected the cardio/heart rate program.  I entered 30 minutes, my age (29), my weight (166lbs) and my desired target heart rate (150 bpm...I put in 155 and it said that was too high of a percentage against my peak heart rate as the machine determined it to be given my age).  Since I had the chest strap and this machine is compatible with it, I was able to use the moving arms without having to reach down for the sensors and get a constant heart rate throughout.  I also turned on my watch to get a comparison.

The workout starts with a 3 minute warmup, then goes into your desired time (30 minutes for me), and then finishes up with a 5 minute cool down, for a total of 38 minutes.  The resistance changes automatically to keep you around 150.  If you go too high it lowers, if you go too low, it increases.  I ranged from 1-14 throughout the workout.  As I got further into the workout and my heart was getting into a groove I needed higher and higher resistance to maintain the 150.  As you can see from the results of my avg HR below, the machine did an amazing job.  Kudos to the Precor 100i.

Precor 100i Results

Avg HR = 146 bpm (damn close to 150, and it does include my cool down and warmup periods)
Peak HR = 161 bpm (didn't let me get too far above)
K Burned = 452

It also stated I was in the zone of 105-150 the entire time fwiw

Watch Results

Avg HR = 146
Peak HR = 160 bpm (as you can see avg and peak about the same since they used the same chest strap...mine)
K Burned = 579 (again my watch was way too aggressive)

Gym Workout - Weights and Precor 100i Elliptical/Stepper

This will sort of be my Tolstoyish entry.  I went to the gym and did an hour workout and then did cardio.  I ran the watch for the weight workout and then the cardio.

Weight Workout at Gym

FYI, when I say 3 sets, my first set, I try to do at least 10, my second set I try to get close to ten and my third set I do as many as I can, but at the very least 5.

Here is my routine I completed today:

• 5 minute jog to the gym from my apartment
• Strecthing
• Shoulder Press w/ Dumbbells 30lbs each hand, 3 sets
• One arm rows with dumbbell, 45lbs, 3 sets
• Dumbbell Bench Press/Fly (I twist the dumbbell on the way up and bring them together making a hybrid of the two exercises), 45lbs each hand, 3 sets
• Icarian Leg Press - 90lbs each side (2x45lb plates a side), 3 sets
• Icarian Calf Raise - 55 lbs in plates, 3 sets
• Preacher Curl - 75lbs, 3 sets (25 lb plate on each side, curl bar is usually 25lbs)
• Abcoaster Elite Machine (spelled as typed), 20lbs addon on each side (max allowed), 3 sets
• Push Down with v bar at Icarian Cable Station - 80lbs, 3 sets

So here are the stats for the workout:

Avg HR = 123 bpm
Peak HR = 161 bpm
K Burned = 600
Time of Workout = 55 minutes, 23 seconds


Cardio Workout - Precor 100i

The Precor 100i is sort of a hybrid between an elliptical and a stepper.  You can control stride length to do a stepping motion (least width in stride), jog (medium) or running (large stride).  It has the moving handles that go with the steps as well to give your upper body something to do.  This is the one that has the yellow steps you see in many gyms.  What's nice is the machine also picks up your chest strap and so I did not have to reach down to check my heart rate.  It gave a constant heart rate and that matched what my watch was getting since they both had the same source.

I did the "Fat Burner" workout, which last 28 minutes.  I changed the lower resistant bars up to a level 6 and the higher resistant part of the workout up to a 12 (both are out of 20).  As the heart rate info was the sameon the machine and watch, all I can compare is the calories (k) burned.

Avg HR = 145 bpm
Peak HR = 159 bpm
K Burned (watch) = 416
K Burned (Precor 100i) = 347

As you can see the machine is more conservative with my watch with the same info.  The machine has the added benefit of knowing my resistance and my actual age, which i entered.  Both the watch and machine had my weight.  At any rate, it seems my watch may be a bit aggressive with the calories burned, and so you may want to take a grain of slat with some of the results I have been getting.