Working Out With the Kids

Most of the days I work out, I'm working out with my kids. They are learning proper safety, form, and the joys of working out, in addition to gaining some strength and self-confidence. I don't force them to work out with me, and some days they choose to play racquetball or go down to the skate park and ride skateboards. It is good they can see the benefits of exercise and are enjoying it.

Thursday's Workout:

Assisted Dips: 12r at lvl 13 (weight unknown)
Assisted Pullups: 12r at lvl 15
Seated Chest Press: 12r at 90lbs
Seated Overhead Press: 12r at 90lbs
Cable Crossovers: 12r at lvl 6 (weight unknown)
Seated Leg Press: 12r at 195lbs
Standing Calf Raises: 12r at 62.5lbs
Glute Extensions: 12r at 87.5lbs (each leg)
Seated Flys: 12r at 87.5lbs
Seated Rows: 12r at 137.5lbs

Week Four

Another week, and it feels like a smaller jump in weight. I'll have to chart the changes and compare...

Tuesday's Workout:

Assisted Dips: 12r at lvl 13 (weight unknown)
Assisted Pullups: 12r at lvl 15
Seated Chest Press: 12r at 100lbs
Seated Overhead Press: 12r at 85lbs
Cable Crossovers: 12r at lvl 6 (weight unknown)
Seated Leg Press: 12r at 195lbs
Standing Calf Raises: 12r at 62.5lbs
Glute Extensions: 12r at 87.5lbs (each leg)
Seated Flys: 12r at 87.5lbs
Seated Rows: 12r at 137.5lbs

End of the Third Week

Another week passes and I still don't want to weigh myself. Things are going well, I feel well, I see increases in my weight training, why jinx it?

Saturday's Workout:

Assisted Dips: 12r at lvl 13 (weight unknown)
Assisted Pullups: 12r at lvl 15
Seated Chest Press: 12r at 95lbs
Seated Overhead Press: 12r at 80lbs
Cable Crossovers: 12r at lvl 6 (weight unknown)
Seated Leg Press: 12r at 195lbs
Standing Calf Raises: 12r at 62.5lbs
Glute Extensions: 12r at 87.5lbs (each leg)
Seated Flys: 12r at 75lbs
Seated Rows: 12r at 137.5lbs

What "Assisted" Means

The "assisted" exercises I've been doing, dips and pullups, are using a machine that counters your body weight with weights that help lift you. For someone who is overweight, like myself, or simply whose strength to mass ratio is not enough where they can do a full set of dips or pullups, having an assisting machine helps you do a full set of exercises. While this may seem like cheating to some, I feel it is far more effective to do 12 proper pullups with assistance than 3 pullups struggling and kicking.

Thursday's Workout:

Assisted Dips: 12r at lvl 13 (weight unknown)
Assisted Pullups: 12r at lvl 15
Seated Chest Press: 12r at 95lbs
Seated Overhead Press: 12r at 80lbs
Cable Crossovers: 12r at lvl 6 (weight unknown)
Seated Leg Press: 12r at 195lbs
Standing Calf Raises: 12r at 62.5lbs
Glute Extensions: 12r at 87.5lbs (each leg)
Seated Flys: 12r at 62.5lbs
Seated Rows: 12r at 137.5lbs

Week Three

The beginning of week three of my new workout regimen and once again I'm going to increase some weights.

Tuesday's Workout:

Assisted Dips: 12r at lvl 13 (weight unknown)
Assisted Pullups: 12r at lvl 15
Seated Chest Press: 12r at 90lbs
Seated Overhead Press: 12r at 70lbs
Cable Crossovers: 12r at lvl 6 (weight unknown)
Seated Leg Press: 12r at 195lbs
Standing Calf Raises: 12r at 62.5lbs
Glute Extensions: 12r at 87.5lbs (each leg)
Seated Flys: 12r at 62.5lbs
Seated Rows: 12r at 137.5lbs