June 26, 2007<\/p>\n
I went to the gym.<\/p>\n
COMPLETE LIST OF WEIGHT TRAINING EXERCISES: Free weights: Other exercises: Then I went for a run since the gym was closing. I ran along Bloor from Bay to Bathurst. The distance was 1.8 km. My time was 11 minutes 43 seconds – a leisurely run in humidity.<\/p>\n June 28, 2007<\/p>\n I ran from Yonge and Charles to Bay, then headed south on Bay to Edward Street. The distance was just over a mile (1.7 km). My time was 9 minutes 21 seconds – another leisurely run.<\/p>\n June 29, 2007<\/p>\n I went for my 5.7 km run. I timed the run in four parts.<\/p>\n Part 1: running North on Mt. Pleasant from home to Roxborough – time was 8 minutes 15 seconds Okay, I’m ready for the 10k.<\/p>\n
\nMachine\/apparatus Exercises:
\nPull-ups\/chin-ups (this machine works on a counterweight, which means you are lifting your weight minus the weight you set the machine to; thus if I set the machine to 35 lbs, I’m really lifting 70 lbs if I weight 105)
\n-overhand (palms facing front) – 35 lbs<\/strong>
\n-underhand (palms facing back) – 30 lbs<\/strong>
\n-parallel (palms facing towards each other) – 30 lbs<\/strong>
\nDips (same apparatus as for the chin-ups) – 20 lbs<\/strong>
\nWeighted squat machine – 120 lbs<\/strong>
\nLeg press – 275 lbs
\nHamstring flexor\/seated leg curls – 105 lbs both legs
\nHamstring flexor (lying down on stomach) – 50 lbs both legs, 25 lbs single leg<\/strong>
\nHip adductors – 100 lbs<\/strong>
\nHip abductors – 100 lbs<\/strong>
\nSeated row – 67.5 lbs
\nSeated chest press – 75 lbs<\/strong>
\nLateral pull-downs – 75 lbs<\/strong>
\nPectoral fly (sometimes done using free weights) – 45 lbs<\/strong>
\nReverse pectoral fly (not sure exactly what this is called, it works the rhomboids in between the scapulae\/shoulder blades) – 40 lbs<\/strong>
\nShoulder fly – 40 lbs<\/strong>
\nShoulder lift\/press – 45 lbs<\/strong>
\nBack extensor – 180 lbs<\/strong>
\nBicep curls (usually done using free weights now) – 30 lbs, or 15 lbs single
\nTricep extensor – 40 lbs (the dips do a good job of working the triceps, plus a special kind of push-up that I learned from taekwondo)
\nLeg lifts (I do a set of 30 reps. Lift legs out in front, the right, and the left. Doing the leg lifts to the sides helps work out the obliques\/side muscles. I hate the new apparatus for this. I can only tolerate the apparatus once in a while because it aggravates my back, even though it’s supposed to be ergonomically designed.)<\/p>\n
\nTwo additional shoulder exercises
\n– lift weight in front using shoulder muscles
\n– bending at waist lift weight out to the side using muscles along the scapulae (this is the same as the machine that works in reverse of the pectoral fly)
\n– wrist strengthening – 15 lbs
\n– dead lift – 30 lb bar<\/p>\n
\nPushups (I’m slowly working on single handed pushups – it’s very hard! For now, I’m just holding myself up on one hand for a 10 second count)
\nSitups
\nCycling
\nElliptical<\/p>\n
\nPart 2: running along Roxborough Streets to Avenue and Dupont – time was 9 minutes 6 seconds
\nPart 3: running along Dupont to Davenport then along Davenport to Yonge – time was 11 minutes 42 seconds
\nPart 4: running along Church from Yonge to home – time was 8 minutes 12 seconds
\nTotal: 37 minutes 15 seconds<\/p>\n