Exercise Log

Do any of you do free weights at the gym?

Bench press four sets 75% of your one rep max 6-8 reps each

Military press four sets 75% one rep max 6-8 reps each

Dumbbell press four sets 75% of your max 6-8 reps each

Reverse grip pull ups four sets either 10 reps or until fail each time

Incline bench press 75% of your max four sets 6-8 reps

Lat pulldowns 75% of max four sets 6-8 reps

Bent over rows 75% of your max four sets 6-8 reps

Bicep curls four sets from heaviest to lightest until fail each time

tricep extension heaviest weight to lightest each set until fail

After all the above? Push ups as many as you can stomach

Finish up with your core and this makes for a pretty intense upper body workout

I use chin ups and pull ups instead of pulldowns and attach weights to make it heavier. Chin ups will automatically make you better at doing pulldowns, but not vice versa.

You should include deadlifts as well. Best excercise there is for your lower back and your core.

Felgen said:

I use chin ups and pull ups instead of pulldowns and attach weights to make it heavier. Chin ups will automatically make you better at doing pulldowns, but not vice versa.

You should include deadlifts as well. Best excercise there is for your lower back and your core.

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Dead lifts would be a good idea I usually end up working out my lower back with my legs. I like hyper extensions because dead lifts scare me lol

Confuseddd said:

Dead lifts would be a good idea I usually end up working out my lower back with my legs. I like hyper extensions because dead lifts scare me lol

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Keep in mind that it's hard to stable a weight bar on your back while doing hyperextensions. Use a belt for your deadlifts.

Sunday: 5km walk back sore, but felt improvement
Monday: 40 minute pool jog. Back pain much improved today.

Monday 24th January

Type: Lap Swimming
Distance: 1.6 km
Time: 01:00

Tonight was fun, particularly like the 100% effort for 15-25m then recovery (8 repetitions)

...............

I find the calorie issue also quite hard. I found this site (Recommended daily calorie intake), where they give some basic tips, advising not to go further than a 500 to 1000 calorie deficit when dieting. 1000 calories already sounds a lot to me. Maybe one should be more patient and stick to 500, in that way you can still lose a kilo in 2 weeks. That still means more than 12 kilos in half a year, or 25 kilos in a year, which is a lot.

But then comes the tricky part. How do you calculate this calorie deficit reliably? Does anyone here really count his calorie intake and output through exercise? Is it even possible to reliably estimate how many calories you burn when exercising or not exercising, as it might be very different from person to person, or from day to day?

I started cycling quite a lot, since I now ride my bike to work often. It takes me about 4 and a half hours in total. But on these days I really eat a lot too, so I'm actually not losing much weight at all, and when there was snow, I gained most of the lost weight back. I've only been doing this for three months, I guess if I continue until summer, I'll get my weight down quite easily to the ideal value, while still gaining strength. Luckily I'm probably only something between 6-8 kilos overweight, so it's not really an issue.

I go jogging for around 2 miles everyday.

I'm still fat :/

You can track your workouts and/or nutrition through a site called DailyBurn. You can select foods from their data base which gives their nutritional values. Also a daily progress bar to tell you if you're under or over eating and how much calories you need to burn to stay within your target whether it's losing or gaining weight or just staying lean.

Wednesday 26th January - Australia Day Fun Triathlon (400m, 14km, 3km)

Home to Event
Type: Bike ride
Distance: 14.3 km
Time: 00:28
Speed: 30.2km/h

Early morning ride to the Australia Day Point Walter Triathlon, left at 5:15 am Was using this as a warmup. Still can't figure out how to trigger the sensors for traffic lights.

Australia Day Fun Triathlon (Swim Leg)
Type: Open Water Swimming
Distance: 400 m
Time: 00:12:48

Was really nervous before the swim. Plan was to stay close to shore and to avoid the masses. Went out doing freestyle but kept getting uncomfortable. Stopped many times to look around, don't know why I did this but I did it often. Think I wanted to be sure I wasn't coming last. Over the 400m I think I would have done maybe 150m worth of freestyle and the rest breast stroke (a weak one at that). I didn't like the taste of the salt water at all, I wasn't swallowing it but just having it in and near my mouth made me feel sick. Felt nauseous when I got to the shore. The run up to the transition area was slow due to nausea. Not a great experience to be honest. 24th out of 35 people out of the water in my age group.

Australia Day Fun Triathlon (Cycle Leg)
Type: Bike ride
Distance: 14 km
Time: 00:30:09
Speed: 27.9 km/h

Transition went alright, not much to report, went as planned. Guess the practice the night before helped. At this point I still wasn't feeling great, had some water to rinse my mouth out and tried to hammer down. I passed heaps of people during the bike leg, had no idea what my average was as I messed up with the multi-sport mode on my garmin. Some of the hills suck, mainly the small long incline near the transition area. Anyway felt like I was flying, wish the bike leg was longer The time above included both transitions so average speed were lower than actual. Estimated transition time to be a total of 3-4 minutes, therefore bike average should be between 31-32.5 km/h. I was 6th fastest bike in my age group. Made alot of ground here.

Australia Day Fun Triathlon (Run Leg)
Type: Run
Distance: 3 km
Time: 00:14:27
Pace: 4:49 min/km

No problems with transition, had to remove my timing chip to put my calf guards on. Noticed some people had these on during the swim, maybe I'll do that next time to save a few seconds. I couldn't be bothered trying to work my garmin so again I had no idea how fast I was running, just wanted to finish. I was tired, was hoping for a quick 3 km but didn't happen, just kept same pace all the way to the end, well almost, had a sprint finish towards the end. Knee was hurting but just pushed on thinking pain is only temporary. I had the 7th fastest time in my age group.

Came 5th overall in my age group - very happy to have gained 19 places during the bike and run but it proves I really need to work on my swim. No longer a Triathlon virgin


Event to Home
Type: Bike ride
Distance: 19.32 km
Time: 00:42
Pace: 27.4 km/h

Casual ride home, took a longer route to avoid busy roads. Right knee pain still letting me know it's there.

^^^ Got to say its pretty impressive you rode to the triathlon, competed in it, then rode home.

good stuff

I have enough trouble walking from my exercise bike to the shower after 20km

Luke1993 said:

wait you're saying you only ate 766 calories in one day? That's pretty low be careful!

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nah, i ended up eating more..I posted that after I ate lunch.
Actually, I eat around 2000 cals a day from what I've been keeping track of this week. I think that's my problem though...I'm eating too much.

bsebring said:

nah, i ended up eating more..I posted that after I ate lunch.
Actually, I eat around 2000 cals a day from what I've been keeping track of this week. I think that's my problem though...I'm eating too much.

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Well I have heard that 2000 is what an average person should eat and if you excercise too then you're probably fine!

Liam17 said:

I go jogging for around 2 miles everyday.

I'm still fat :/

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Judging by photos and that video I've seen of you, you are not fat at all trust me! But have you measured your weight on the scales to see if you are losing weight?

BMR/TDEE calculator is good to use to work out how many calories you need for your specific goals

Ideal Weight and Calorie Calculator

For me its 1500/2100. I try to stick to 1500ish (140g protein) I'll probs go upto 2200 in a few weeks when im allowed to do weights again. everrrrrrrrrrr so excited Has been difficult to see pullup bar/barbell every day without being allowed to touch em

Im quite pleased with results over the last 6 months. I looked a few months pregnant before

My legs feel like dead weights from working out this morning - I always take that as a good sign. 45 minutes cycling, maybe 30 minutes of free weights and some of the machines. Feels gooooooooood.

Gonna try to be doing it at least 3 times a week. Seems to be fairly imperative to my mental well being, among other obvious benefits.

I found something really effective and cool. I bought one of those walk workout dvds and this girl and group of people and you pretty much walk and can do it in your living room without moving furnature and stuff around and its really even better than going outside and walking because its more than just that but its only like 10 or 15 $ and then do a few pushups and a few situps like just like 3 sets of 5 and some squats too with the wallk workout dvd and slowy get in really good shape and be doing it without having to kill yourself in the process.

Eww, the BMI calculator said my weight should be 90-110 pounds & that I'm obese.
I weigh 151 and look like I'm at a normal weight.
I think I'd look kinda gross if I got down to 90 pounds, but that's just me.

A busy day yesterday.

I managed to jog kilometres of a 5km fun run. My back pretty much hurt with every step, but it was pain more in my hip/glute area, which I take as a sign of healing.

Then in the afternoon I did a 5km walk, and I was sore in the groin and hip, but the pain was a lot lesss than some of my recent walk in the last 30 days.

Pain is almost gone this morning. I might be able to start some land jogging soon.

bsebring said:

Eww, the BMI calculator said my weight should be 90-110 pounds & that I'm obese.
I weigh 151 and look like I'm at a normal weight.
I think I'd look kinda gross if I got down to 90 pounds, but that's just me.

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BMI thing is stupid. My friend is a professional body builder.. as in working 7 days a week and looks AMAZING. His BMI thing rekons he is obese aswell....
It doesnt take muscle or any other factors into consideration.....



Bit embarrasing but question for the guys....... My main cardio is riding my exercise bike. After 30-40 mins... the errr umm groin region seams to get quite numb and sore i guess. Is there some trick im missing ? Do people who ride for a while have special softer seats or something ?