philipstraatsma.com – Low-Fi

Downloaded an app from the iTunes app store called iFitness allows you to track your workout and print it to pdf of csv:

Copied and pasted:

Workout Summary: 31 Jan 10

cycling
Set 1, 10(Duration), 150(Avg HR)
situp
Set 1, 0 lb for 10 reps
Set 2, 0 lb for 10 reps
Set 3, 0 lb for 10 reps
triceps kickback
Set 1, 15 lb for 10 reps
Set 2, 15 lb for 10 reps
Set 3, 15 lb for 10 reps
Set 4, 15 lb for 10 reps
Set 5, 15 lb for 10 reps
Set 6, 15 lb for 10 reps
standing biceps curl
Set 1, 60 lb for 12 reps
Set 2, 70 lb for 10 reps
Set 3, 60 lb for 10 reps
crunch twist
Set 1, 0 lb for 10 reps
Set 2, 0 lb for 10 reps
Set 3, 0 lb for 10 reps
Set 4, 0 lb for 10 reps
barbell bench press
Set 1, 65 lb for 11 reps
Set 2, 75 lb for 10 reps
Set 3, 75 lb for 10 reps
clam
Set 1, 0 lb for 10 reps
Set 2, 0 lb for 10 reps
dumbbell lateral raise
Set 1, 30 lb for 11 reps
Set 2, 30 lb for 11 reps
Set 3, 30 lb for 11 reps

I am in my third week of lifting as of Sunday. And so far I can honestly say I am enjoying myself. There is something about being at the new Davenport gym that really drives me to work out. Recently I have been venturing into the actual weight room on the first floor, where in the past I would main stay in the cardio/resistance machine area and use the free weights there. The weight room has a lot more free weights as well as a few weight machines that are not out in the main area. Though to be honest I am not entirely sure how to use most of them so have been shying away from them as of now.

My current time working out is spent working out 20 minutes on the bike and 40 minutes lifting weights and using the resistance machines. I have a basic set of lifts that I do every day but nothing special. What I really need is a good lifting plan, does anyone know where I could find one?

This past month after my good friend Chad and Kellie finished Millennium Triathlon I vowed that next year I would be doing it with them. Having been on a major health kick for the past month and a half I have lost 12 pounds and a belt size and a half. Today, I picked up the last tool I needed to complete a Tri, the Cannondale R300. After my father picked up a new Cannondale titanium-framed bike he was ready to part with his old aluminum bike that he used for more than nine years. He was very excited when I mentioned that I wanted to get back into biking. So tonight after the wife dropped me off at my folks home I made the 10 mile trek back home. The Cannondale R300 is not the R300 it was when it was purchased. My father replace almost every part on the bike except for the frame. All new upgraded Shimano gears, high-end Shimano shifters, low spoke Velocity wheels, carbon fiber fork, slim Specialized seat and Performance arrow bars. The final weight on the bike is just around 20lbs. not bad considering my last bike was a 50lbs. steel Schwinn!