Binary Blogger Workout Journal
2 min read
Minnesota 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.
Binary Blogger has spent 20 years in the Information Security space currently providing security solutions and evangelism to clients. From early web application programming, system administration, senior management to enterprise consulting I provide practical security analysis and solutions to help companies and individuals figure out HOW to be secure every day.
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