Dave's Not Here

Workout 11-02-2009 – First FastTrack workout

by on Nov.02, 2009, under Workout Logs

First things first, owie!  I like this!  My biceps are already sore, tomorrow they’re probably gonna kill 🙂

Warmup Weight Reps Notes
Cardio for 5 minutes (Run @ 4.5-5.0 MPH)
Legs & Butt Weight Reps Notes
Hamstring Curls (Workout Ball) Body Weight 12 Missed Squats this Set (accident)
Cardio for 1 minute (Run @ 5.0 MPH)
Hamstring Curls (Workout Ball) Body Weight 12 Superset with Squats
BW squats with ball over head Body Weight 10 Too easy – maybe use medicine ball next time?
Cardio for 1 minute (Run @ 5.0 MPH)
Barbell Lunges 20# / arm 8 Did 8 per leg, first right, then left.
Cardio for 1 minute (Run @ 5.0 MPH)
Barbell Lunges 20# / arm 8 Did 8 per leg, first right, then left.
Cardio for 1 minute (Run @ 5.0 MPH)
Back Weight Reps Notes
Dumbell Deadlift 60# / arm 12 Superset with Row
Seated Close Grip Cable Row 93.5# (single cable) 10 Need to split to use both stacks. Or switch to a machine
Cardio for 1 minute (Run @ 5.0 MPH)
Dumbell Deadlift 60# / arm 12 Superset with Row
Seated Close Grip Cable Row 93.5# (single cable) 10 Need to split to use both stacks. Or switch to a machine
Cardio for 1 minute (Run @ 5.0 MPH)
Bent Over Barbell Rows 105# 8
Cardio for 1 minute (Run @ 5.0 MPH)
Bent Over Barbell Rows 105# 8
Cardio for 1 minute (Run @ 5.0 MPH)
Biceps & Forearms Weight Reps Notes
Dumbell Hammer Curls 30# / arm 12 Superset with Preacher
Dumbbell Seated Preacher Curls 45# 10 Seemed light, but could barely do the 10
Cardio for 1 minute (Run @ 5.0 MPH)
Dumbell Hammer Curls 30# / arm 12 Superset with Preacher
Dumbbell Seated Preacher Curls 45# 10 Seemed light, but could barely do the 10
Cardio for 1 minute (Run @ 5.0 MPH)
Standing Dumbbell Curl 22.5# / Arm 8
Cardio for 1 minute (Run @ 5.0 MPH)
Standing Dumbbell Curl 22.5# / Arm 8
Cardio for 1 minute (Run @ 5.0 MPH)
Ab Workout 1 Weight Reps Notes
Oblique Crunches Bodyweight 20 Superset with Cycle
Abs Cycle Bodyweight 15
Cardio for 1 minute (Run @ 5.0 MPH) Did not do 3 minutes, since this was following weight workout — this may be mistake
Abs Cycle Bodyweight 15
Cardio for 1 minute (Run @ 5.0 MPH) Did not notice I was supposed to do 3 supersets. My mistake
Abdominal Ball Raises Bodyweight 15 Lower back did not leave floor. I hope it wtill worked
Cardio for 1 minute (Run @ 5.0 MPH) Only one minute.
Abdominal Ball Raises Bodyweight 15 Lower back did not leave floor. I hope it wtill worked
Cardio for 1 minute (Run @ 5.0 MPH) Only one minute.

I then chugged my Surge Recovery, and went to yoga. I only got in 30 mins of yoga. I was so exhausted, I had no balance, and no abs. I may need to take a yoga break till I get better. We’ll see next week.

The workout took 56 minutes, and, during it my HR got up to 185 (during deadlifts), and averaged 153bpm. I burned 616 calories.


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