Thursday, May 11, 2006

Didn’t get the time to make a ‘real’ post yesterday, but I’ll make up for it, I promise.

Yesterday was ‘sleep in day’. Fiancé didn’t want to get up, and I woke up with a headache – so ended up skipping the early morning gym visit. I hate going to the gym after work (just too busy for me) so instead I went home and worked out on my poor neglected home gym. Yes, I have one and it’s fully capable of challenging me in every way except a leg workout.

Here's the Entire setup Beautiful isn't it? Posted by Hello

So – today was back day. I warmed up and started to workout. The only ‘problem’ I have with working out from home is that my weight bench is a little different then the equipment they have at the gym so it’s difficult to gauge how much weight to use, but I managed.

Lat Pull-down: 120 x 4 / 110 x 5 / 110 x 5
Close Grip pull-down: 110 x 6 / 110 x 6 / 110 x 6
Seated Cable Row: 110 x 6 / 110 x 6
Dumbbell Row: 50 x 6

Leg Lifts (over the bench): 15/15/15
Cable Crunches: 110 x 6 / 110 x 6

What really got me charged up was that back when I was doing BFL in 2004 and using this equipment the most I could do on lat pulldowns and rows was 50 lbs. Oh yeah!

Then I got on the treadmill and spend 30 minutes doing intervals.

Boy did I feel GREAT once I was done.

Food for yesterday was perfect – right on track.

Today the alarm went of at 4:00AM and I hit snooze several times. I rolled over and poked the fiancé awake and got “I’m tired I’m sleeping in” from him. Believe me, the urge was STRONG to roll back over and stay in bed but there was no way I wanted to miss the gym two days in a row! So I got up, got dressed and drove myself! Quite the accomplishment considering I think I finally fell asleep last night about 2:00 AM and woke every hour on the hour after that. (It’s insomnia time for me).

Once I got to the gym I warmed up and then hit the weights.

Bar Bell Press (Plus Bar): 80 x 6 / 80 x 6 / 80 x 6 (I really think I could still go heavier then this – like the 90 lbs that is my record – but without a spotter I’m just not willing to chance it.

Dumbbell Press: 45 x 6 / 45 x 6

Decline Dumbbell Press: 30 x 6 / 30 x 6 (could Certainly go heavier then this)

Barbell Shrugs: 90 x 6 / 90 x 6

Dumbbell Shrugs: 60 x 6 / 60 x 6

Then, because I had a lot of time left I hopped on the treadmill and did 30 minutes of walking/incline intervals. Another workout in the bank! Whoo hooo!


  1. Way to go! I wish I could get myself as motivated as you are. Great job.

  2. colleen - one thing I learned recently is that there is no 'motivation' that's always going to get me to go do things (although the leverages I've set have helped) Susan Powter put in a way that really made me 'get' it. The reason she gets up and excercises - even when she doesn't 'feel' like it, is because she knows when she's done she'll NEVER regret having done it.

    I thought it was a pretty good concept.

    Plus as I said - leverage has helped a lot for me. Just my goals aren't enough for me some days. But things like "You WILL make it to the gym every day this week or you WON'T go to the Cinco de Mayo Party" does.

    I'm no basitan of willpower - but I've found things that hurt more then getting out of bed :)

  3. Good to read Shawn. Every day is another success. It's long it's hard, but it gets better with time, as demonstrated by your recent revival.

    WELL DONE. Feel proud, and stick at it.

    It will happen yeah :-).


  4. I think the most I've done on the lat pulldown is 80 or 90 pounds, but those were REALLY hard, not on my lats, but on my hands. Even with gloves, it was just killer on my hands. Way to go!

  5. Shawn...good work out...keep up the good work..
    I totally understand not wanting to up the weights without a spotter ..I have the same problem (I mostly work out by myself)..also it's sooo easy to get into that safe mode...I'm going to try to up my weights even if I only do 1 or 2 reps at that weight..

  6. So glad to see you back and blogging again! That home gym looks pretty cool. I can tell just from the "tone" of your posts how back on track you are, so keep it up!