Post Your Workout Charts!

Hi Ppple...

Post in this thread ur workout chart.... this my workout chart for today...


workout time-3hrs.
5mins-warm up treadmill
10mins-stretching
35mins-Treadmilling-312cals [Weight & Age not entered]
20mins-Static Bike-105Cals [Weight & Age not entered]
55mins-Rowing-518cals
35mins-EFX[elliptical]-391cals [Weight & Age not entered]
23mins-WindJammer-224cals
10mins-Stretching

Total Workout Cals Burnt- 1550

Here is a image below of the workout machine reports... i took photos of rowing,elliptical and windjammer only....

http://img84.imageshack.us/img84/8875/myworko utuj3.jpg

Post ur Workout charts......
Good Luck!

Treadmill: 60 minutes
~~> 500-600 calories burned
(alternate between running and walking at a fast pace so that I will raise my heart rate and bring it back down, etc.)
Bike: 15 minutes
~~> 75 calories burned
Weight Lifting: 15-20 minutes
~~> 50-70 calories burned
(depending on wether I am doing upper or lower body)
Swimming: 30 minutes
~~> 240 calories burned
(depending on my energy level)

Time: 2 hours
Calories burned: 800-1000

wow I'm impressed with both of your work out routines...good work

WOW, how often do you guys do this routine? How many calories do you eat everyday? That's a lot to burn on a daily basis.

Karthik, how do you do 55 minutes on a rowing machine? does it not strain your back or give you major blisters? I row sometimes for 15-20 minutes, and my hands are majorly sore afterward.
 
Anyway...Mine is:
10 minute warm up on bike - 70 cals
31 minute eliptical - 400 cals
15 minutes high intensity interval training on treadmill - 1 minute 8mph / 1 minute 4 mph - 140 cals
15 - 20 minutes toning / weights / stretching

total time: 1 hour 10 - 15 minutes.
calories burned: 610 calories

30-minute warmup on the bike, 7 miles, 670 feet of climbing

15-mile bike race, 35:03 (av. 25.7mph), 490 feet of climbing

8-mile cooldown, 27:03, 200 feet of climbing

1658 calories sent bye-bye.  :-)

10-minutes stretching; lots of shoulder rotations, neck rotations, torso rotations, lunges, hamstring stretches, and so forth.
30-minutes boxing, bag work or shadow boxing;
20-minutes calisthentics/jump rope; varies day to day.

total time: 1 hour
calories burned: depending on the routine, 650-800 calories.

MON          40 mins on bike (work run)
                  Kickboxing  - 75 mins  

TUES         40 mins on bike (work run)
                 2200 mtrs on rower (Higest resistance level)
                 20 - 25 mins on treadmill, variable Hills, level 8 or 9
                 Stretching - 10 mins
                 Weight Lifiting - 30 mins: Various cable and free weights
                 Hitting the Heavy bag 10 - 15 mins

WED         40 mins on bike (work run)

THURS      40 mins on bike (work run)
                 Taekwondo - 90 mins

FRI            40 mins on bike (work run)
                 2200 mtrs on rower (Higest resistance level)
                 20 - 25 mins on treadmill, variable Hills, level 8 or 9
                 Stretching - 10 mins
                 Weight Lifiting - 30 mins: Various cable and free weights
                 Hitting the Heavy bag 10 - 15 mins

SAT           Rest Day

SUN         2200 mtrs on rower (Higest resistance level)
               20 - 25 mins on treadmill, variable Hills, level 8 or 9
               Stretching - 10 mins
               Weight Lifiting - 30 mins: Various cable and free weights
               Hitting the Heavy bag 10 - 15 mins

SUNDAY

BTW I wear a HRM polar F4, so the cals burned are pretty accurate

50min Spin class=350cals

weights 30min=200cals

total time worked out=1hr 20min

total cals burned=550

Thursday:



15mins Warm up, spin bike -67 cals

125 mins Stairmaster, with 6lb weight in each hand (on and off)= 960cals

10 mins Abs- floor work- 20cals

total workout time=2hrs30mins

Total cals burned= 1047

I've gone from over 230 lbs to 201 at this point.  Body fat (via Bod Pod) from 52% to 32.9%.  This is over 5 months (mid-Jan 07 to mid-May 07).

Still eating 2000 to 2200 calories per day.

Monday - Push ups (3 sets), crunches (21 sets), cardio (45 minutes) with overall calorie burn of 1000

Tuesday - Weights (Triceps, biceps, shoulders, etc...), cardio (20 minutes) with overall calorie burn of 1000

Wednesday - Crunches (21 sets), squats, lunges, reverse lunges, cardio (35 minutes) with overall calorie burn around 850

Thursday - Pushups, cardio (1+ hour) Calorie burn around 1000

Friday - Same as Tuesday

Saturday - Crunches, cardio (1+ hours)

Sunday - off

Since I hurt my achilles tendon back in early April, my cardio has consisted of Ellliptical, recumbent bike, upright stationary bike, ArcTrainer and the Stairmaster.  I break up my long cardio routines between 2 or 3 of these.

well pretty simple. starts off.

Day 1

8 minutes- treadmill- warmup-mile @ 7.5 miles per hour

Then.. as long as it takes for me to get my chest/tri workout in. (bench, incline bench, dumbell bench, butterfly machine, skull crushers tri pull down, dips.. etc) About 2 hours.

then 30 minutes of laps in the pool...

then 3 sets 50 crunches and leg raises..

cooldown mile.at same speed.

Day 2

8 minutes- treadmill- warmup- mile @ 7.5 miles per hour..

Then. as long as it takes to do bis and backs.. I start witht he back machines, end with bis. (twenty-ones (look these up HIGHLY recommended), rows, hammer curls, inclined curls, normal curls, preacher curls... etc) About another 1 1/2 hours.

Swimming, but on bicep day, do a lap (there and back) then get out of the water and do 50 pushups, this is repeated... takes about 45 minutes.

3 sets of 50 crunches @ leg raises..

Cooldown mile @ 7.5 mph .. 8 minutes..

Day 3

Treadmill.. 64 minutes @ 7.5 miles per hour for 8 total miles and 850 calories burned.

then, various lifting, (anything that I don't think I worked enough during the week)

then a nice relaxful number of laps in the pool finishing off in the sauna.

these 3 days are repeated .. I never lift legs, nor do I really like to change the schedule, although occasionally things will be out of order.

What do you think?