Mon. Sep 28th, 2020

Binary Blogger

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Binary Blogger Workout Journal

2 min read

300_150251Minnesota cabin fever has taken hold and I have stepped up the fitness program. Last year I worked with a personal trainer for several months to whip me into shape and he did. I carried on with a regular and intensive exercise regimen well into the beginning of winter. But the strength of this Minnesota winter and my new baby’s arrival took a dent into the routine. Now I am back at it. As I go through this next round of training I will post my workouts here for you to integrate into your workouts.

Here’s the run down of this evening’s activities, the set below took about an hour. This does not include the 15 minute warm up I did of jogging and burst sprints.

 

Cable Platform Workout

Squats (2 handed) 60 lbs 10 reps
Squats (1 handed) 60 lbs 10 reps each hand
Front Squats (2 handed) 40 lbs 10 reps
Front Squats (1 handed) 40 lbs 10 reps each hand
Standing Alt. Cable Shoulder Press 30 lbs 20 reps
Cable Curls (2 handed) 45 lbs 20 reps
Shrugs (Tilt Forward) 45 lbs 20 reps
Groceries (Tile Forward) 40 lbs 20 reps
Bent Over Rows 40 lbs 20 reps
RDL’s (Tilt forward at waist) 60 lbs 20 reps
Side Lateral Raises 10 lbs 20 reps
Cable Curls Alternating Hands 40 lbs 10 reps per hand
Bent Over Back Flys 10 lbs 20 reps
Squat Jumps (2 handed) 30 lbs 20 reps
Squat Jumps (1 handed) 30 lbs 20 reps each hand
Side Bends 50 lbs 20 reps each hand
Lunges (2 handed) 20 lbs 5 reps fast
Lunges (1 handed) 20 lbs 5 reps fast each hand
Chest Flys 30 lbs 20 reps
Squat & Side Lateral Raise 30 lbs 10 reps

In between the first 10 sets was jumping rope, 50 to 100 jumps and boxing jab and combo drills. About 3/4 of the way through the list a short break of 5 minutes on the stairs at a pace of 60 steps a minute.

I also included a video that runs down and shows the machine and each of the exercises listed. Needless to say that I will be feeling new muscles tomorrow.

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