Binary Blogger Workout Journal – Jan 2014
2 min read
Working out, exercising, being active is like anything else in our lives. If it is important you will find time for it. This year I have decided to focus on productive activities , far beyond the day job. Instead of coming home every night and winding down in front of the TV I work on other things that I have never put all the time I should have before. I used to read 2 to 3 books a month, this last year I have 2 or 3 total. I am expanding BinaryBlogger.com. I am studying new subjects and working on a new creative skill. The most important is exercising.
Last year I focused and shed 45 pounds inside of a year. The holidays hit, we had a second child, and some of the pounds crept back on. If I want to be around to hold my grandchildren and play with them without dragging an oxygen tank around I need, we all need, to work on the body as well as the mind.
Yes, I am working with my personal trainer again this year to step it up a notch and have specific goals this year above last year’s achievements. I decided to post my workouts not to brag but to show that in a relatively short time frame you can do some serious activity in the same time frame as an episode of your favorite TV drama.
Workout Summary
Before any rigorous workout the body needs to warm up. The goal is to get a cardio activity that gets your heart rate up to about 140 to 150 bpm (beats per minute). Most treadmills now have a heart rate monitor capability to check as you go. I generally start out on the treadmill for 15 to 20 minutes with a fast walk, I can walk at 4 mph. I do that for about a 1/4 mile then start doing 1 minute sprints starting at 6 mph increasing to 8.5 mph at the end. 1 minute sprints down to a fast walk then repeat for 15 minutes. This goes for any workout I do, unless I am actually running for my workout. As a side note if I only run I never run less than a 5k (3.1 miles) on a treadmill or 4 miles outside.
Strength workout set
The workout is 3 rounds of the exercises listed below. Start at the top go down the list three times.
Today I used a heavy-set 20lb (9.1 kg) medicine ball which is heavier than normal, medium weight is sufficient if you are starting out.
| Medicine Ball Squat and Vertical throws | 20 throws |
| Plank to Push ups | 20 reps |
| Medicine Ball Bridges | 30 reps |
| Leg presses (changed w/ each round) | 30 reps |
| – Set 1: Back leg press 90 lbs. | |
| – Set 2: Leg press 110 lbs. | |
| – Set 3: Back leg press 70 lbs. | |
| Treadmill max incline, 15%, 3mph | 3 min / 165 bpm |
| Medicine Ball Russian Twists | 50 reps |
Wrapped it up with cool down 100 calorie burn on the bike. About 11 minutes at level 10.
Total work out was about 1 hour 30 minutes. 15 minute warmup, 1 hour strength, 10 minute cool down.
End of line.
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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