Shortcut-2-Size Ph1/Wk1/Wrk3

Shortcut-2-Size - Pahse 1, Week 1, Workout 3

Arc Trainer - 10 min (warm up)

Strength training = 35min +/- (sets/reps/lbs)

• DD Shoulder Press (upright, seated) = 4 / 14 - 12 - 6 / 20lb
• Lying Side Raise = 3 / 12 / 10lb
• 1-Arm Front Cable Raise = 3 / 12 / 10lb
• High Cable Rear Delt Fly = 3 / 14 / 10lb
• DD Shrug = 3 / 15 / 25lb
• Calf Extensions (mach) = 3 / 15 / 130lb
• Leg Press (mach) = 3 / 12 / 140lb
• Squats (bodyweight) = 50

Treadmill, 3.5mph - 10min

Worst thing EVER happened - exertion headache! OMG, I never want to feel like this in my life again. Not 100% sure what triggered it, could be my breathing was off (opposite what I am supposed to be doing), not using my inhaler, too much caffeine before, that damn creatine and/or my damn neck (muscle issues related to my spinal crap). I can't take Alleve, so I basically need to try to make sure my breathing is correct and stretch before, stop the creatine & caffeine before and use my damn inhaler before starting. Otherwise I'm off the lifting for 1-4 weeks till it stops.

Shortcut-2-Size - P1/WK1/WRK2

Shortcut-2-Size - Phase 1, Week 1, Workout 2

stationary bike, mod effort (warm-up): 15 min, 100 cal (est)
elliptical trainer (intervals) (follow-up): 35min, 395 cal (est)

strength training: 45 min ( x sets / reps of x / x lbs of weight)

• seated row - 3 / 12 / 75lb
• wide grip lat pulldown - 3 / 12 / 70lb
• 1-arm dumbbell row (each side) - 4 / 12 / 30lb
• straight arm pulldown (cable) - 3 / 15 / 25lb
• incline dumbbell curl - 3 / 12 / 20lb
• standing barbell burl - 3 / 12 / 40lb
• 1-arm high cable curl (each side) - 3 / 12 / 15lb
• plank - 3 / 15sec
• hip thrust - 3 / 30sec
• push up - 2 / 5 / bw

Shortcut-2-Size - P1/WK1/WRK1

Shortcut-2-Size - Phase 1, Week 1, Workout 1

Arc-trainer (warm-up): 15min, 155 cal (est)
Elliptical Trainer (follow-up): 35min, 370 cal (est)

Strength training: 40min (x sets / reps of x / xlb weight)

• skullcrusher - 3 / 12 / 30lb
• incline dumbbell fly - 2 / 8 / 17lb
• barbell lying overhead press - 3 / 13 / 20lb
• incline bench press (BB) - 3 / 12 / 40lb
• bench press (BB) - 4 / 13 / 50
• cable crossover, high pulley - 4 / 9 / 20lb (per side)
• triceps pushdown (cable) - 3 / 14 / 25lb
• calf extensions - 4 / 14 / 130lb
• cable overhead triceps extension - 4 / 12 / 15lb

So another year under the belt

And already looking forward to the new year. I've already started on my new exercise routine - I'm going back to Shortcut-2-Size (found here).

I use several "fitness" items, mainly a Body Media Link band and a Polar Loop + H7 (well, as of 12/30 I'm still waiting for the H7 to arrive from Amazon). Just got a new scale (again, waiting for delivery) nothing fancy, but the old one is acting up and is over 5 years old. With that scale is a digital tape measure so I can measure myself correctly (was using dressmaker's tape).

I also use several online sites as well as cellular (Android) Apps:

• Myfitnesspal - online calorie & exercise tracker, plus forums and more. Links to alot of devices & other services.
• Endomondo - APP for tracking workouts, along w/ online services.
• Scooby's Workshop - online site w/ workouts, calculators and other fitness relates help & videos.
• Fat 2 Fit Radio - mostly for their various calculators.
• Bodybuilding.com - workout videos, tracking and plans
• Nerd Fitness- workout plans/videos, blog and more
• RunDouble - APP for tracking workouts, but mainly for the C25K routine.

So yeah, I've been at this "fitness & wellness" thing to a bit now. Learned (and unlearned) a good bit along the way, hopefully learning more as I go.