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

After Work Workout

Weight Training

• 3 mins jogging to gym
• 6 mins stretching
• LifeFitness Pectoral Fly/Read Deltoid Machine, 3 sets of each exercise, alternating 1 of each.  Read delt was at 105 lbs, pec fly was at 165 lbs
• 1 set neutral grip pullup
• 1 set regular pullup
• 1 set chinup
• Strive Seated Pushdown - 3 set option @ 130 lbs
• 3 sets Cybex Hip Adduction @ 110 lbs (also did one warmup set at 55 lbs)
• Abduction machine was broken and so I couldn't use it

Time = 27:30
Avg HR = 121 bpm
Peak HR = 151 bpm
K Burned = 288

eSpinner - Interval Workout, Level 5 (of 5), 30-35 minutes settings

Time = 31:39
Avg HR = 135 bpm, both watch and machine
Peak HR = 166 bpm (only available on watch)
K Burned = 438 (machine); 416 (watch)    This is a first!
Distance = 9.9 miles

Afternoon Gym Workout & eSpinner (from Saturday)

Weight Workout

• 3 minute jog
• 8 minutes stretching
• 3 sets dumbbell chest press, 55 lbs each hand
• 3 sets Icarian Lat Pulldown, 1 @ 120 lbs, 1 @ 130 lbs, and 1 @ 140 lbs
• 3 sets dumbbell shoulder press, 35 lbs each hand
• 3 sets Icarian Seated Calf Raise, 70lbs plates
• 3 sets Rope Pulldown at Icarian Cable Cross Station, 90 lbs
• 3 sets Icarian Angled Leg Press - 180 lbs plates
• 1 set chinups
• 1 set regular pullups
• 1 set neutral grip pullups

Time = 45:15
Avg HR = 119 bpm
Peak HR = 163 bpm
K Burned = 457

eSpinner Workout (the one that works with my chest strap)

I selected Level 4, interval training, and 30-35 minutes.  I will say I had a real hard time coordinating the recommended cadence and heart rate.  I found with the increased resistance, if I went their suggested cadence my heart rate would skyrocket way past my zone.  So for the most part, I just focused on my heart rate.  You'll notice that the machine and my watch where nearly completely in sync for this workout.  I am wondering if Timex has a piece of Star Trac now...lol

Time = 31:18
Avg HR = 141 bpm (machine); 141 bpm (watch)
Peak HR = 168 bpm (only given on watch)
K Burned = 439 (machine); 442 (watch)
Distance = 9.2 miles

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.

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

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.

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

Gym and Cybex 750AT Arc Trainer

Gym

• 5 minutes jog outside
• 4 flights of stairs (ran up)
• 3 sets Cybex hip abduction @ 110lbs
• 3 sets Cybex hip adduction @ 110 lbs + 1 warmup set @ 55lbs
• 3 sets Freemotion Rope Pulldown @ 50lbs (max that machine goes to)
• 3 sets Nautilus Nitro Bicep Curl @ 80lbs

Time = 28:45
Avg HR = 101 bpm (yep, pretty low)
Peak HR = 149 bpm
K Burned = 196

I went to the gym at 9:30pm and for the life of me, I could not keep my heart rate up.  It spiked when I ran and went up the steps, but during the weight training I could not keep it up.  It could be because it was late night, or perhaps I am just getting in better shape, not sure.  Of course, I hadn't had any caffeine anytime near the workout either.

Cybex 750AT


I selected the heart rate program (P9) and put in 152 bpm and 30 minutes.  Unlike the Precor 100i, this is really just 30 minutes.  It had me on really high resistance since my heart rate wasn't going up as much as it normally does and so it was as much an endurance/strength training as it was cardio.  It works with my chest strap, so I just compared calories this time (and the machine didn't display the other info).

Avg HR = 141 bpm
Peak HR = 158 bpm
K Burned = 322 (750AT); 420
(watch)

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

Late Night Gym Workout - Cybex 750AT

I went to the gym at around 9:45 tonight and stayed until about 10:40.

Pre-cardio Workout

• 5 minute job to gym
• Stretching
• 3 sets of upside down V bar push downs @ 90lbs (triceps)
• 3 sets of preacher curls @ 75lbs (biceps)

Time = 22:37
Avg HR = 114 bpm
Peak HR = 148 bpm
K Burned = 208

Cybex 750AT (arc trainer w/ moving handles, newer model with fan)

The Cybex 750AT turned out to be compatible with my chest strap.  I selected the target heart rate program (P9) similar to what I have selected on the Precor 100i.  I entered 155 as my target heart rate this time along with my age and weight.  I selected 30 minutes, however the workout started at 28 minutes.  The machine worked me very hard on very high resistances to get me that high heart rate.  Therefore in 28 minutes I only went 0.74 miles.  Each step was grueling and required a lot work for my legs and arms.  Below are the results of the machine vs my watch.

Avg HR (Cybex 750AT) = 144 bpm
K Burned (Cybex 750AT) = 309

Avg HR (watch) = 148 bpm
Peak HR (watch) = 161 bpm
K Burned = 434

As you can see the machine and my watch had a slight difference of opinion on my heart rate.  I didn't sync the watch and machine perfectly on the start and stop (I started the watch 10-15 seconds late, and stopped it 10 seconds late or so.  I observed a difference of 2-4 bpm between my watch and machine at various points.  The Precor 100i seemed to do a better job of reading my chest strap, although this wasn't terribly off and is close enough for all intents and purposes.  It was a damn tough 28 minutes on those high resistances.  As usual my watch was aggressive on the calories...oh well.

Gym Workout (weights)

I ended up on a Precor 100i and I forgot to bring a piece of paper to record the info, so I just let the machine read my chest strap today.  I figured I would share my weight workout with you. I did confirm today that the chest strap to my Timex watch does not work with the 576i, just the 100i.

Gym Workout (in order)

• 3 minute jog to the gym
• Check in, get towel, hang up sweatshirt, etc. (3 mins)
• 6-7 minutes of stretching at the "Stretch Center" machine
• 3 sets of dumbell benchpress/fly (45lbs)
• 3 sets of dumbell one-armed rows (45lbs)
• 3 sets of should presses w/ dumbells (30lbs)
• 3 sets Icarian Angled Leg Press (2x45lb plates each side)
• 3 sets Rope pull downs (80lbs)
• 3 sets seated calf raises (60lbs)
• 3 sets of Nautilus machine curls (80lbs)

Time = 55:56
Avg HR = 118 bpm
Peak HR = 151 bpm
K Burned = 555

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.