12.29.08

6 min. walk to the gym. Brrrrrr, forgot my scarf!

dumbbell swing squat 15/20 X 4

dumbbell windmill 12/8 up, 15 down
seated cable row 12/130
hanging ab raise 15
(Repeat for 3 sets)

single leg deadlift with body bar 20/24
flat bench chest press 12/80
crunchy frog 20
(Repeat for 3 sets)

Sumo squat w/bent arm lat raise 12/20
dumbbell pullover 12/40
stability ball crunch 20
(Repeat for 3 sets)

Total time resistance: 52 min.

15 min. elliptical
6 min. chilly walk home

12.25 - 12.27.08

Christmas Day - 1 hr cardio
Walk 6 min.
Elliptical 30 min.
Stationary bike 18 min.
Walk 6 min.

12.26.08 (all exercises grouped together are done alternating and repeated)

Walk to gym 6 min.

squat w/press 15/30 X 4

1 arm snatch 10/25, 8/30, 8/35
step up w/leg raise 12/30, 12/30, 12/30 each leg
wide pushups on Pushup Pro 12, 12, 12

--2 min. treadmill

incline chest press 15/50, 15/60, 12/70
seated leg curl 15/85, 12/90, 12/95
walking lunge 16/25 X 3

--2 min. treadmill

Sumo squat w/triceps extension 15/25, 12/30, 10/35
incline pec fly 15/50, 12/60, 10/70
mountain climber 20 sets X 3

--2 minutes treadmill

back extension on stability ball 15
deck squat 5
boat pose hold 30 seconds
Repeat for 2 sets

Walk home from gym, 6 min.

Total workout time: 1 hr 16 min.

LATER: 30 minutes of Kettlebell body 12 Days of Fitness Workout. Ran through the circuits 2X. Discovered I don't like Get-Ups very much. However, it's always good to have something I don't like to force myself to do until I don't hate it anymore.

12.27.08 - 1 hr cardio
6 min. walk to gym
30 min. elliptical
18 min. stationary bike
6 min. walk home

The plan is to do P90X yoga later.

12.22 - 12.24.08

Monday, 12/22

10 min elliptical

squat w/press (body bar) 15/24 X 4

1 arm snatch - each arm - 15/25, 12/30, 8/35
step up w/leg raise 12/30 each leg X 3
stability ball pushup 10 X 3
(done as alternating sets)

-- 2 min treadmill

incline chest press 18/50, 15/60, 12/70
stability ball hamstring curl 20 X 3
box lunge 15 sets X 3
(done as alternating sets)

-- 2 min treadmill

Sumo squat w/triceps extension 15/25, 12/30, 12/35
incline pec fly 15/50, 12/60, 10/70
mountain climber 15 sets X 3
(done as alternating sets)

-- 2 min treadmill

back extension 12
bicycle crunch 20
Repeat for 3 sets

Total time for workout: 1 hr 12 minutes

~~~~~

Tuesday, 12/23

1 hour cardio -
30 min treadmill HIIT with progressive resistance
30 min HIIT elliptical

~~~~~

Wednesday, 12/24

10 min elliptical

deadlift w/upright row, body bar 15/24 X 4

1 leg squat w/body bar 12/24 each leg X 3
lat pull down 15/85, 12/90, 10/95
hanging ab raise 15
(done as alternating sets)

--2 min treadmill

lunge with lat raise 16/20
walking push ups 10
box jumps 10

--2 min treadmill

YTWLs 8/16
cable crossover 10/40 each arm
butt blaster 12/80 each leg
bench jackknife 20
Repeat for 3 sets

--1 min jumping jacks

single arm bicep curl 10/30, 10/25 each arm
single arm kickback 10/30, 10/25 each arm
single arm overhead press 10/30, 10/25 each arm
lateral jump 10, 10

Total time: 1 hr 15 min.

12.19 - 12.21.08

Friday, 12/21

10 min. elliptical

body bar hack squat 15/24 X 4

1 leg deadlift 12/24 each leg
bent arm lat raise 12/30
1 knee in crunch 40
Repeat for 3 sets
--2 min. treadmill
Bulgarian split squat w/body bar 12/24 each leg
1-leg bicep curl 16/30
toe touch crunch w/medicine ball 20/10
Repeat for 3 sets
--2 min. treadmill
reverse lunge on box w/ front raise 20/20
cable crossovers 10/30 each arm
reverse crunch w/medicine ball 15/10
Repeat for 3 sets
10 min. elliptical

Total time: 1 hr 15 min.

Saturday, 12/20 - REST DAY (ha ha - shopping like crazy)

Sunday, 12/21 - Cardio

45 min elliptical
15 min treadmill

12.16 - 12.18.08

Tuesday -
6 min walk
48 min elliptical intervals
6 min walk

Wednesday -
6 min walk to gym

squat w/body bar press 15/24 X 4

1 arm snatch 12/15, 10/30, 8/35
step up w/side leg raise 12/30 each leg X 3
stability ball pushup 10 X 3
(done as alternating sets)
--2 min treadmill

incline chest press 18/50, 15/60, 12/70
stability ball hamstring curl 15 X 3
box lunge 15 sets X 3
(done as alternating sets)
--2 min treadmill

Sumo squat w/triceps extension 20/25, 15/30, 12/35
incline pec fly 18/60, 15/70, 12/80
mountain climber 18 sets X 3
(done as alternating sets)
--2 min treadmill BACKWARDS

back extension 12 X 3
bicycle crunch 20 sets X 3
(done as alternating sets)
10 min elliptical

STRETCH - 8 min

6 min walk home

Total workout time: 1:29 hr plus stretch = 1:37 hr (Resistance: 1 hr)

Thursday -

Cardio -- 67 min.

6 min walk to gym

25 min treadmill
3 min 1%, 4.0 mph
1 min 6%
2 min 3 %
1 min 7%
2 min 4%
1 min 9%
2 min 5%
1 min 10%
2 min 6%
5 min 15% incline, 3.0 mph BACKWARDS
6 min. forward again, 4.0 mph decreasing incline every minute by 3%
30 min elliptical mountain setting
6 min walk home

12.15.08

Headed to the gym with my daughter nice and early.

10 minutes elliptical

body bar deadlift to upright row 12/14 X 4
--1 minute treadmill
single leg squat w/body bar 10/24 each side
wide grip lat pulldown 12/100
box jumps 12
Repeat for 3 sets
--2 minutes treadmill
lawnmowers 12/25 each arm
hanging ab raise 15
lateral jump 12
Repeat for 3 sets
--2 minutes treadmill
pushup w/row 12/30 (15 lbs each arm)
leg press 15/160
low plank hold 30 seconds
Repeat for 3 sets
--2 minutes treadmill backwards 15%, 3.0
bench dips 1 leg up 16 (8 each leg)
decline pushup 12
bench jackknife 20
Repeat for 3 sets

10 minutes elliptical

Total workout time: 85 minutes (Resistance: 58 minutes, cardio 27 minutes)

12.11 - 12.14.08

Thursday, 12.11

P90X Yoga 1 hr 25 minutes. First time I was allowed to do yoga since my lower back injury. It felt wonderful.

Friday, 12.12

10 min elliptical

squat w/shoulder press 12/30 X 4

1 arm snatch 110/20, 8/25, 6/30 each arm
step up w/no touch down 12/30, 10/40, 8/50 each leg
stability ball pushup 8, 8, 8
(done as alternating sets)
--2 min treadmill
stability ball chest press 15/50, 12/60, 10/70
stability ball hamstring curl 15, 15, 15
box lunge 15 (sets), 15, 15
(done as alternating sets)
--2 min treadmill
sumo squat w/triceps extension 15/25, 12/30, 10/35
stability ball pec fly 15/50, 12/60, 10/70
mountain climber 15 (sets), 15, 15
(done as alternating sets)
--2 min. treadmill
back extension on stability ball 15, 15, 15
bicycle crunch 25, 25, 25
(alternating sets)

Total workout time: 67 minutes

Saturday, 12.13

6 min walk to gym

48 min elliptical (every 10 min going backwards for 3)

6 min walk home

Sunday, 12.14
Rest Day

12.09 - 12.10.08

Tuesday - cardio 1 hour
45 minutes elliptical, changing resistance frequently, every 10 minutes going backwards for 3 minutes on resistance level 9
15 minutes treadmill, walk 2 minutes 4 mph 2%, sprint 1 min, increase incline, repeat 3X then backwards 3.0 mph 15% incline, turn and finish with 2 minutes 4.0 at 9%

Today - allowed to start doing plyometrics again

10 minute elliptical

body bar deadlift to upright row 15/24 X 4

single leg squat w/body bar 20/24
wide grip lat pull down 12/90
box jumps, 8" step 12
Repeat for 3 sets

-- 2 minutes elliptical

YTLWs 8/16
hanging ab raise 15
lateral jump, 8" step 8
Repeat for 3 sets

-- 2 minutes elliptical

3 way pushup (wide, narrow, diamond) 10-10-10
mountain climber 15 sets
boat pose hold 30 seconds
Repeat for 2 sets

Total time resistance (minus cardio bursts): 46 minutes

I owe myself more cardio later - I'll probably edit this later to add it in.

12.4 12.8.08

Thursday - Rest Day

Friday -
10 min. elliptical

body bar deadlift to upright row 15/24 X 4
--1:30 sprint
sgl leg squat w/body bar 10/24 each leg X 4
wide grip lat pulldown 8/120, 10/115, 112/110, 15/105
(done alternating)
--1:30 sprint
YTWLs 8/16 X 3
double crunch machine 12/80 X 3
lying leg curls 15/45 X 3
(alternating)
--3:00 backwards, 15% incline, 3.0 mph
pushups 15 X3
stability ball crunch w/weight 20/25 X 3
(alternating)
15 minutes elliptical
(Total: 46 resistance, 31 cardio)

Saturday - 60 minutes stationary bike

Sunday - Not feeling great, ended up resting with congestion & stomach ache

Monday -
10 minute elliptical

dumbbell squat w/press 15/30 X 2, 12/30 X 2 (alternate stance from narrow to wide)

1 arm snatch 16/20, 16/ 25, 16/30
step up 15/35, 15/40, 12/40 each leg
(alternating)
--2 minute brisk walk on treadmill
incline chest press 15/60, 15/70, 12/75
stability ball hamstring curl 15 X 3
(alternating)
--2 minute brisk walk on treadmill
Sumo squat w/triceps extension 15/20, 15/25, 12/30
incline pec fly 15/50, 12/60, 10/80
(alternating)
--2 minutes backwards walk, 15%, 2.8 mph
back extension 15 X 3
medicine ball Mason twist 15/10 X 3
(alternating)
--15 minutes HIIT on elliptical
(Total - Resistance 54 minutes; Cardio 31 minutes)

12.02.08 - 12.03.08

Tuesday - Stationary bike, 60 minutes.

Today -

8 minute treacherously icy walk to gym (probably not going to be walking for the winter months now)

dumbbell squat w/press 12/40 X 4

--1:30 minute sprint

1-arm snatch 12/20, 10/25, 10/25, 8/30 each arm
leg press 15/160, 15/160, 12/170, 12/170
(done as alternating sets)

--1:30 minute sprint

chest press machine 15/135, 12/140, 10/145, 8/150
Stability ball hamstring curl 15 X 4
(done as alternating sets)

--1:30 minute sprint

Sumo squat 15/40, 15/40, 12/50, 12/50
pec fly on stability ball 15/50, 12/60, 12/60, 8/65

--3 minute backwards on treadmill 15% incline, 3.0 mph

back extension on stability ball 12 X 4
Mason twist with medicine ball 15/8 X 4
(done as alternating sets)

20 minutes HIIT on elliptical

8 minute icy walk home

(total time for resistance: 33 minutes)

11.28.08

Didn't realize that I forgot to log this workout from Friday:

6 min walk to gym

dumbbell squat 12/50 X 4

1 arm snatch 10/20 X2, 8/25 X 2
single leg body bar deadlift 10/24 X 4
(Done as alternating sets)

lying leg curl 12/55 X 2, 10/45 X 2
chest press machine 12/120, 10/125, 10/130, 8/135
(Done as alternating sets)

woodchopper 10/75 X 2, 10/70 X 2
sumo squat 12/50 X 4
(Done as alternating sets)

back extension on stability ball 15 X 3
Mason twist with medicine ball 15/10 X 3
(Done as alternating sets)

15 minutes treadmill - 10 minutes speed intervals, 5 minutes backwards at 14% incline

6 min walk home

12.01.08

I took this weekend off. :)

Today's workout:

6 min walk to gym

body bar single leg deadlift to upright row 10/24 each leg
Repeat for 4 sets

--2 min sprint on treadmill

wide grip lat pulldown 12/95, 12/100, 10/105, 8/110
single leg squat with body bar 10/24 each leg X 4
(Done as alternating sets)

--2 min sprint on treadmill

YTWLs 8/16
Double crunch machine 12/90
Repeat for 3 sets

--2 min sprint on treadmill

pushups 15
stability ball crunch 25
hanging ab raise 15
Repeat for 4 sets

--2 min sprint on treadmill

(Total time resistance minus cardio intervals: 50 min)

20 min elliptical

6 min walk home

Stretch

Thanksgiving Day Sweat Fest

Did most of the cooking yesterday so that Jenna and I could go to the gym this morning. Rhianna & Poppop watched little Layla...and we went at it!

6 min walk to gym
15 min elliptical mountain setting
15 min bodyweight circuit:
8 side kicks, each leg
8 back kicks, each leg
24 prisoner squats
12 sets reverse lunges
15 pushups
8 sets spiderman climb
low plank, hold 30 seconds
side plank, hold 20 seconds each side
15 reverse crunches
20 toe-touch crunches
wall squat hold 30 seconds, repeat
1-leg wall squat hold 10 sec, switch, repeat
assisted pistol squat 8 each leg
20 min treadmill intervals: brisk walk 2 min, run 1 min. Every 3rd minute increase incline. At 15 minutes turn, incline to 12% and walk backwards for 5 minutes.
15 min bodyweight circuit REPEAT above
10 min recumbent bike
6 min walk home

Total time: 87 minutes

Bring on the Thanksgiving Feast!!!

11.25 - 11.26.08

Tuesday: icy walk to gym 7 min, 50 min elliptical, icy walk home 7 min. I meant to do yoga but never found the time to do more than a few stretches here and there.

Today:

7 min icy walk to gym

body bar deadlift to bent over row 20/24 X 4

single leg squat w/body bar 12/18 each leg X 4
wide grip lat pulldown, pyramiding up 15/90, 12/95, 10/100, 8/105
Done as 4 alternating sets

YTWLs 8/20, 8/20, 8/16, 8/16
double crunch machine 15/70, 15/70, 12/80, 12/80
Done as 4 alternating sets

pushups 15
stability ball weighted crunch 20/25
hanging ab raise 15
Repeat for 3 sets

Total time resistance: 41 minutes

Elliptical - 30 minutes HIIT 1 min sprint, 2 min recovery.

7 min icy walk home

Stretch

11.24.08

7 min icy walk to gym

dumbbell squat 12/50, 12/50, 10/70, 10/70

1 arm snatch 8/25 each arm, Repeat, 6/35 each arm
single leg deadlift with body bar 16/24 X 3
Done as alternating sets

--2 minute run on treadmill

leg curl machine 12/95, 12/95, 10/100, 10/100
chest pres machien 12/120, 12/120, 10/125, 10/125
Done as alternating sets

--2 minute run on treadmill

wood chopper 12/70, 12/70, 10/75, 10/75 on each arm
Sumo squat 15/25, 15/25, 15/35, 15/35
Done as alternating sets

--2 minute run on treadmill

back extension on stability ball 12 X 3
medicine ball mason twist15/8 X 3
Done as alternating sets

--15 minutes elliptical

7 minute icy walk home

24 prisoner squats
20 lunges
16 sets ValSlide mountain climbers
12 assisted chin ups
Repeat

Stretch

Total resistance training time: 43 minutes

11.21.08

Trudge through snow to the gym, 7 min.

dumbbell swing squat 15/40 X 3

step-up w/dropsie 10" step 12/40 each leg
lawnmower 10/40 each arm
Repeat 3 X

--5 min steady treadmill run

triple pushups (decline, flat, incline on SB) 12-12-10
leg press 15/150
Repeat 3X

--5 min treadmill hill, 2 min. backwards 14% incline

seated cable row 10/175
stability ball weighted crunch 25/25
Repeat 3X

--5 min treadmill intervalls fast & faster

knee in crunch 40
cobra hold 30 seconds
Repeat 3 X

--Elliptical 15 min

7 1/2 min trudge through snow in snowstorm home

(Total resistance time: 35 minutes)

11.18 - 11.20.08

Tuesday -

Walk 6 minutes, elliptical 48 minutes, walk home 6 minutes.

Wednesday -

6 min walk to gym

wide stance deadlift 15/40 X3

Bulgarian split squat 24/20
under hand grip pull down 12/100
Repeat 3X

--5 min elliptical

reverse lunge from box w/front raise 24/20
dumbbell prone Cuban snatch 12/20
Repeat 3X

--5 min elliptical

stability ball crunch w/medicine ball 25/10
hanging ab raise 15
stability ball back extension 15

--10 min HIIT on treadmill

6 min walk home
Total workout time: 52 min.

Later at chiropractor: lat pulldown 15/195, seated row 15/195, Roman chair back extension 15 reps then hold for 2 minutes

Today:

6 min walk to gym
48 min elliptical
6 min walk home

Body weight circuit:

plank ups 12
stability ball hamstring curl 20
pull ups (assisted) 10
spider man crawl 12 sets
reaching lunge 24
toe touch crunch with medicine ball 20/4
reverse crunch 20
boat pose w/mason twist (MB) 20/4
Repeat 3X

Total time: 24 minutes

11.17.08

6 min. walk to gym

leg curl 15/75
leg press 20/100
Repeat 3 X

terry pull 7/45 each arm, 8/35, 8/35 each arm
wide grip lat pulldown 15/80 X 3
reaching squat 15 each leg X 3
(done alternating, as a giant set)

incline chest press 15/80
W-press with leg extnesion 16/24
sumo squat w/triceps extension 15/25
Repeat 3X

2 count crunch 20
knee in crunch 20
boat pose hold 30 sec
Repeat 3X

(Total time resistance: 35 min.)

20 min. Elliptical

6 min. walk home

11.14 - 11.15 08

Friday - Elliptical, 45 minutes.

Saturday -

6 min. walk to gym

front squat with press 12/30
Repeat for 3 sets

step-up 8" 24/30
lawnmowers 15/15 each arm
Repeat for 3 sets

5 min. elliptical

static lunge with front foot elevated 8" 12/30 each leg
pushup 15
Repeat for 3 sets

5 min. elliptical

plie squat with lateral raise 15/16
cable horizontal woodchop 12/45 each arm
Repeat for 3 sets

5 min. elliptical

stability ball chest fly 20/50
stability ball jackknife 20
Repeat for 3 sets

5 min. elliptical

stability ball pec fly 15/50
plank hold 40 seconds
Repeat for 3 sets

6 min. walk home

Total workout time: 1 hr 18 min.

Stretch

Sunday - Rest Day

11.13.08

Walk to gym, 6 min.

leg extension mach15/50, 20/50, 20/50
leg curl 15/65, 20/65, 20/65

butt blaster 24/65
underhand grip lat pull down 15/75
(repeat 3X)

reverse lunge w/lateral raise 16/16
single arm dumbbell row 15/20 (each arm)
(repeat 3X)

concentration curl 15/20 (each arm)
pushups 15
(repeat 3X)

stability ball crunch with medicine ball 25/8
captain's chair ab raise 15
(repeat 3X)

(resistance time: 33 min)

Elliptical: 15 minutes
Recumbent bike: 15 minutes

6 min. walk home

11. 10 - 11.12.08

Monday - the day my lower back started to ache for no reason:

walk to gym, 6 min.

front squat w/press 15/30, 15/40, 12/50

step up 10" step 15/40, 12/50, 15/30 (on each leg)
one point dumbbell row 16/40...felt weird sensation in back, switched to--
upright row 12/50, 20/30

static lunge w/rear foot elevated 15/30, 15/40, 12/50 each leg
pushup - wide 15, 15, 15

plank - hold 40 sec X 3
dumbbell bent arm lat raise 15/24 X 3

stability ball chest fly 20/50, 20/50, 20/50
crunch 25, 25, 25
reverse crunch 20, 20, 20

(total time resistance: 44 min)

Tuesday - Could do nothing. Stomach bug and back ache. Yuk.

Wednesday - Back still ached. 40 minutes stationary bike.

11.08.08

This was an "extra" workout - more than planned for the week so I kept the weights very light. Today should have just been some cardio and yoga. However, my daughter was counting on an upper body workout so while I worked with her, I figured I might as well just do it.

6 min. walk to gym

dumbbell swing squat15/15, 15/20, 15/25
plie squat w/triceps extension 15/15, 15/20, 15/25
bench jackknife 20, 20, 20

10 min. elliptical

L- flys 15/20, 10/24, 10/24
1-leg bicep curls 16/12, 15/15, 12/20 (weight in each hand)
chest press machine 15/105, 12/110, 10/115
double crunch machine 15/70, 12/80, 10/90

10 min. elliptical

one arm cable lat raise 10/20, 8/25
one arm cable kick back 10/20, 8/25
one arm cable overhead press 12/20, 10/25
one arm cable curl 12/20, 10/25
one arm cable crossover 12/20, 10/25
Repeat with other arm

10 minutes treadmill intervals, incline 4 - 10%, every third minute sprint

6 min. walk home

(Total time resistance training: 37 min.)

11.07.08

6 minute walk to gym

wide leg dumbbell deadlift on 5" step 15/40, 12/50, 10/65

single leg reaching squat 24/20, 20/24, 24/30 (forgot & kept going!)
wide grip lat pull down 15/100, 12/105, 8/100

back extensions on stability ball 15, 15, 15
YTWLs, 10/16, 8/20, 6/24

triple threat pushups (decline, flat, hands on stability ball) 12-12-10 (X 3)
stability ball weighted crunch 25/25 (X 3)
hanging ab raise 15 (X 3)

Total time resistance: 37 minutes

25 minutes elliptical

6 minute walk home.

a few chin ups and pull ups once I got home (which I never write down)

11.06.08

I knew I had a track workout planned for the day, but I couldn't resist the new elliptical and three new treadmills at the gym. So bright and early this morning....

6 minutes walk to gym
30 minutes Elliptical
18 minutes HIIT on the treadmill
6 minutes walk home

~o~

Later, I went out to the cemetery with my daughters for a 55 minute boot camp style track workout:

Warm-up 2 laps (.25 mile each)

Sprint 50 yds

Run backwards 50 yds

Repeat

Prisoner Squats 20

Push ups 4 fast, 2 slow…Repeat
bicycle crunch 20 sets

Repeat

One lap

Skip 50 yds

Frankenstein back

Repeat

20 jumping jacks

Side lunge w/windmill arms 20

Reverse lunge 20

Crunch up with twist 16

Repeat

One lap

Broad jump 10 reps
side arm balance hold 30 sec. each arm

Fire hydrant with kick 15 each leg

Boat pose - hold at least 30 sec.

Repeat

Two laps

Stretch

11.05.08

Walk to the gym, 6 minutes

1 arm dumbbell snatch 12/25, 10/35, 6/40 each arm

dumbbell single leg Romanian deadlift 20/40, 16/50, 12/65
standing cable row 15/90, 12/95, 10/100

dumbbell single arm overhead squat 20/15u8d, 16/20u10d, 16/25u12d
dumbbell incline bench press 20/50, 15/65, 12/20

plank hold 30 sec X 3
horizontal wood chop 12/40, 10/45, 8/50 each arm

total time resistance: 30 minutes

Elliptical 11 minutes

Walk home, 6 minutes

11.04.08

Went to the stadium for a track workout and the construction crews had completely destroyed the roadway. There was no hope of getting to the stadium. SO, we went to the cemetery and I marked off a quarter mile loop (but with hills/inclines) for our "track."

2 laps around track for warm up

Sprint 50 yds
Backwards 50 yds
Repeat

Walking Lunges 15 up, 15 back
Squat - hold 30 - 40 sec
pushups 15
knee in crunch 20 each side

lap around track

Frankenstein walk up 50 yds
Chasse back
Repeat

Burpees 5 - 10
High knees up
Grapevine back
repeat

spiderman climb 16
bench dips 15
plank hold 30 - 45 sec
Repeat

Lap around track
Run bleachers one way, home side

Four laps to finish

Sat, Sun, Mon Workouts

Saturday - Light day - 45 minutes elliptical

Sunday - P90X Yoga, 1 hr 25 min., Race walk 50 min.

Today -

Walk to gym 6 min.

dumbbell deadlifts on 5" bench 15/40, 12/50, 8/70

single leg reaching squat 12/14, 10/30, 8/40 each leg
wide grip lat pulldown 15/100, 12/105, 8/110

back extension on stability ball 12, 15, 15
YTWLs 10/16, 8/20, 6/24

triple threat pushups (decline, flat, hands on Stability Ball) 10-10-10 X 3
stability ball weight crunch 25/25 X 3
hanging ab raise, straight leg 15 X 3

(Total Resistance Time: 34 minutes)

30 min. hills on elliptical

6 min. walk home

I owe myself some stretching; should have done it right away. :)

10.30 & 10.31.08

10.30 -- Ran 50 minutes.

Today -

Walk to the gym, 6 min.

1-armed dumbbell snatch 15/20, 12/25, 8/35 on each arm

dumbbell single-leg Romanian deadlift 15/40, 12/50, 8/70 each leg
standing cable row 15/90, 12/95, 10/100

5 minutes Elliptical

dumbbell single arm overhead squat 10/20u5d, 8/25u8d, 6/35u10d on each arm
dumbbell incline chest press 20/50, 15/70, 10/80

5 minutes Elliptical

plank hold 30 sec, 45 sec, 45 sec
reverse wood chop 12/35, 10/40, 8/45 on each arm

5 minutes Elliptical

24 squats
12 lunges (each leg)
12 up n' overs 10" step
10 box jumps 10"
Repeat
(total time: 1 hr)

15 minutes hill intervals on Elliptical

Walk home 6 minutes.

10,28 & 10.29.08

Tuesday - stationary bike, 60 minutes. Steady state, mostly. An occasional sprint thrown in.

Today:

Blustery walk to gym, 6 min.

dumbbell deadlift with bent over row 15/40, 12/50, 12/50

single leg reaching squat 15/0, 15/16, 12/20 each leg
wide grip lat pulldown 15/90, 12/100, 8/110

back extension on stability ball 15, 15, 15
YTWLs 10/16, 8/20, 5/24

fly pushups 10, 10, 10
stability ball weighted crunch 25/25, 25/25, 25/25
knee in crunch 40, 40, 40
lateral flexion 24, 24, 24

Total time resistance: 40 minutes

Elliptical, mountain intervals, 20 minutes.

Chilly walk home, 6 minutes.

Now I'm drinking a cup of hot chocolate with an scoop of chocolate whey protein powder. Yum.

10.27.08

Brrrr. Breezy and chilly this morning.

Walk to the gym, 6 minutes.

grouped in supersets or compound sets, alternated & repeated

1 arm dumbbell snatch 15/20, 12/25, 10/35 each arm

dumbbell single leg Romanian deadlift 12/40, 10/50, 8/70 each leg
standing cable row 15/85, 12/90/10/95

dumbbell single arm overhead squat 20/20u5d, 16/25u10d, 16/35u12d
dumbbell incline bench press 15/50, 12/65, 12/75

plank hold 45 sec, 45 sec, 45 sec
horizontal woodchop 15/35, 12/40, 10/50 each arm

24 prisoner squats
12 reverse lunges each leg
12 lunge jumps
12 jump squats
Repeat total of 2 sets

Total time: 39 minutes

25 minutes HIIT on elliptical, 90 sprint/90 recovery

6 minute walk home

Back to Saturday: I also got in an hour of skating. Sunday I was super busy and also exhausted, so I didn't even get to do yoga. Obviously, I'm behind on doing yoga. I've been stretching, but it's not the same as a good long, hard round of P90X.

10.25.08

Still have the cold, so I didn't workout on Friday. There was no time any way. I woke up feeling like utter and complete crud, so it was smart to not try to squeeze it in.

Today, Wendy and I ran for 50 minutes in the graveyard. 49F was a bit chill, but it felt so nice to be outside.

This afternoon, Rhianna & I snuck a gym workout in. The plan today was multi-joint movements and lighter weights:

Walk to the gym 6 min.

squat with press 15/30, 12/40, 10/50

3 way pushups (decline, flat, incline) 10 each
plie squat w/tricep extension 15/15, 15/20, 15/25
stability ball crunch 25
Repeated for 3 total sets

split squat 15/30, 12/40, 10/50 each leg
bent arm lat raise 15/24, 10/30, 8/40
1-leg bicep curls 20/24, 15/30, 14/40 (1/2 reps on each leg, 1/2 the weight in each arm)
bench jackknife 20
Repeated for 3 total sets

deadlift to upright row 15/30, 12/40, 8/50
bench dips 15
dumbbell pullover 15/30, 15/40, 10/50
hanging ab raise 15
Repeated for a total of 3 sets

Total time: 39 minutes

Stretch - 10 minutes

Walk home 6 min.

We are also probably going ice skating tonight. Being this active today means I'll probably feel pretty lousy tomorrow.

Tues. & Thurs.

Thought I felt better Tuesday:

10 minutes elliptical

one armed dumbbell snatch 12/15k 12020, 12/25 each arm

superset:
dumbbell single leg Romanian dead lift 12/40, 10/50, 8/60 each leg
standing cable row 15/70, 12/80, 10/85

superset:
dumbbell single arm overhead squat heavy weight up, lighter weight down 12/15u10d, 10/20u15d, 8/25u20d
dumbbell incline bench press 18/50, 15/75, 12/80

superset:
plank hold 40 sec 3X
reverse woodchop 10/40, 8/45, 6/50 each side

24 squats
12 lunges
12 lunge jump
12 jump squat
Repeat bodyweight sequence

Time: 42 minutes

Stationary bike 20 minutes

Wednesday, I felt like crud again...AND...was chaotically busy.

Today:

walk to the gym 6 min.

dumbbell deadlift from 5" box 15/50, 12/70, 10/80
pushups 15, 15, 15

reaching single leg squat, 15/0, 12/9 (body bar), 10/15 (body bar) each side
wide grip lat pulldown 15/90, 12/95, 10/100

back extension on stability ball 15, 15, 15
YTWLs 8/20, 8/16, 8/10 (These are horrible, evil, nasty moves!)

stability ball weighted crunch 25/25
side plank with leg lift 20
lateral flexion 20 each side
Repeat 3X

Prone Cobra hold 20 sec, repeat 3X

Time: 38 minute

Elliptical hill intervals 23 minutes

Walk home 6 min.

Saturday! 10.18.08

Started the day by taking the dogs for a walk - Erin, Rhianna, and Erin's friend, Kyle, came along. We walked for 40 minutes on all the hills in the graveyard. It was chillier than I thought it would be.

I expected today to be a lighter day - I have a lot of seasonal cleaning to do. But, Rhianna talked me into going to the gym. I just lifted yesterday but somehow I convinced myself that it was no big deal to do some weights today - I figured I would just hit machines and make it a relatively easy workout.

Walk to gym 6 min.

superset #1:
chest press machine 15/100, 12/105, 10/125
wide grip lat pulldown 15/95, 12/100, 9/105 ((9? It was that "just one more rep!" voice yelling in my head)

superset #2:
lying hamstring curl 15/45, 10/55, 6/65 (This is on the machine where the weights seem much, much heavier than what the plates read)
leg extension 15/65, 12/85, 10/90

10 min. elliptical HILLS

superset#3:
machine pec fly 15/55, 12/65, 8/75
delt fly 15/35, 12/45, 8/55

superset #4:
tricep machine 15/85, 12/95, 10/100
bicep machine 15/40, 12/45, 10/50

10 min. stationary bike

superset #5:
double crunch machine 20/65, 15/75, 10/85
hanging ab raise 15, 15, 15

Walk home 6 min.

Total time: 1 hr 13 min.

Rhianna came along - she is not used to me doing such a

Tomorrow I should be doing the P90X yoga and I may very well get up and going running before church. It all depends on how cozy & warm the bed feels at 6 AM. :)

I've got next week's workout plans all written out and ready to go. Good stuff is ahead!

10.16 & 10.17.08

Thursday - Was grey, rainy and...there went my planned track workout. I ended up doing 60 minutes on the stationary bike while catching up on Heroes. Kept my heart rate 70 - 80%.

Today -

Walk to the gym, 6 min.

wide leg deadlift from 8" step 20/40, 15/50, 10/65

superset #1:
Bulgarian split squat 15/30, 12/40, 10/50 each leg
underhand grip pulldown 15/80, 12/85, 10/90
3 sets

superset #2: technically now a giant set since I decided to add a 3rd exercise. 3 just doesn't seem giant, it still just seems super. :)
butt blaster 12/95, 10/100, 8/105 each leg
reverse lunge from 8" step with front raise 20/24, 16/30, 10/40
dumbbell prone cuban snatch 15/20, 12/24, 10/30 I hate these but I do them anyway.

giant set #3:
stability ball weighted crunch 25/24, 20/30, 20/30 Why didn't I increase on the 3rd set? Because I was too lazy to get up and go get heavier weights!
reverse crunch 20, 20, 20
lateral flexion 20, 20, 20 each side

prone cobra, hold 30 sec, 3X

Total time for resistance training: 41 minutes.

20 min. elliptical, mountain setting

6 min. walk home

10.15.08

Walk to the gym, 6 min.

front squat w/press 20/30, 15/40, 10/50

superset #1:
step up, 10" step 15/30, 12/40, 8/50 each leg
dumbbell 1 point row 20/40, 16/50, 12/65

superset #2:
static lunge rear foot elevated 6" 15/40, 12/50, 10/65 each leg
cable crossover 15/60, 12/70, 8/80

giant set #3:
incline chest press 20/50, 15/65, 12/70
hanging ab raise 15, 15, 15
double crunch machine 15/60, 12/70, 10/80

(Resistance workout time: 36 min.)

25 minutes hills on elliptical

6 min. walk home.

I would love to be going heavier on a lot of these things and doing more with barbells BUT I haven't got a gym buddy anymore. There is no one to spot me. :( I'm forced to keep it lower, so I try to tweak things to make them more difficult whenever possible.

If only Pat would decide he wanted to start working out, we could go before he went to work.

Track Day, w/o the track 10,14.08

Drove up to the stadium and the construction guys were tearing up the road! A massive Komatsu or some such thing was blocking the way to ANYTHING - stadium or soccer field. I ended up having to turn around, then turn on the thinking cap.

We ended up going to a local park that is very empty during the day. Unfortunately, the trails have gone to pot because no one is maintaining them. There once were wonderful cross country trails with a paracourse. The parcourse is now falling apart, there are huge trees from the last several storms blocking trails, and everything is in disrepair...except the softball fields, that must be all the parks & rec department is concerned about.

Anyhow...the workout. Distances are "guessed" because there were no markers!

Walk out to far softball field

2 laps around the outfield (5 minutes)

sprint 50 yds
run backwards 50 yds
repeat

walking lunges 15 forward, 15 back
squat - hold for 45 sec.
pushups 20
knee in crunch 20 each side
Repeat

lap around the outfield

Frankenstein walk up 50 yds
traveling jumping jack back
Repeat

Burpees 5
High knees up 50 yds
Grapevine back
Repeat

spiderman climb 10 sets
bench dips 20
plank hold 60 seconds
Repeat

2 laps around outfield

Find trail to tires - run through tires 8 times
Brisk walk 1/2 mile trails back to car

Total time: 45 minutes

10.13.08

Walking to the gym at dark-thirty I was surprised to see several other people walking - and wearing dark sweats and dark hoodies pulled over their heads (it was cold). It's kind of disconcerting seeing people walking about in the dark like cat burglars...but then I realized that I looked like one, too. :)

6 min. walk to gym

wide leg deadlift from 5" box 18/40, 15/50, 12/65

superset #1:
Bulgarian split squat 12/40, 10/40, 8/65
underhand grip pulldown 15/85, 12/90, 10/95

superset #2:
reverse lunge from box w/forward reach 10/24, 8/30, 6/40 on each side
dumbbell prone cuban snatch 12/20, 10/24, 8/30

giant set #3:
stability ball weighted crunch 25/12, 25/15, 25/20
reverse crunch 20, 20, 20
lateral flexion 20, 20, 20 each side

prone cobra 25 sec, 3X

25 min. elliptical

6 min. walk home

Weekend

October 11th was a REST day. Other than strolling around Little Italy, I did precious little except eating bad foods. Berardi's 10% gone wild.

Today:

Chilly 45 minute morning run.

P90X Yoga, 1 hr 25 min. Cut out those 7 minutes of abs again. :)

Workout, 10.10.08

I just realized - this is probably my last workout at age 44. Tomorrow I will be 45 years young - and still feeling like I did in my 20s. :)

Walk to gym, 6 min.

front squat with press 15/30, 12/40, 10/50

Superset:
step up 10" step 15/30, 12/40, 8/50 w/each leg
dumbbell 1 point row 20/40, 16/50, 12/65

Superset:
static lunge w/rear foot elevated 6" step 15/40, 12/50, 8/65 w/each leg
cable horizontal woodchop 10/90, 8/95, 8/100 w/each arm

Superset:
incline chest press 20/50, 15/65, 12/70
hanging ab raise 15, 15, 10
reaching plank, each side hold 20 sec, 3X

20 min. elliptical

6 min. walk home.

12 min. Yoga Flex

On my birthday tomorrow, I hope to do P90X Yoga and maybe take the dogs for a long, long walk.

Workout on the soccer field, 10.9.08

The track was filled with football players, so Rhianna and I headed to the regulation size soccer field for our workout.

Here's what our 48 minutes of sweat consisted of:

2 laps around field (one walk, one jog)

sprint 50 yards
run backwards to start
Repeat

Frankenstein walk 50 yd
butt kick back
Repeat

sprinting ladders 10, 20, 30, 40, 50

Walk 1 lap

15 prisoner squats
15 pushups
25 bicycle crunches
Repeat

Walk 1 lap

chasse 50 yds right side
grapevine back
chasse 50 yds left side
gravevine back
high knees up 50 yds
high knees back
Frankenstein 50 yds up
butt kick back

15 back lunges each leg
side arm balance hold 30 sec each side
low plank hold 40 seconds
Repeat

Run 1 lap
Walk 1 lap

Stretch

Workout, 10.8.08

Walk to gym 6 min.

wide grip deadlift from 5" box 15/40, 12/50, 10/65

superset:
Bulgarian split squat 15/24, 12/30, 8/40 each leg
underhand grip pulldown 15/75, 12/85, 10/95

superset:
reverse lunge with forward reach 15/10, 12/16, 8/20 each leg
dumbbell prone Cuban snatch 15/10, 12/16, 8/20

superset:
stability ball crunch 25, 25/10, 25/15
reverse crunch 20, 20, 20
lateral flexion 15, 15, 15 each side

Prone Cobra hold 20 sec, 3X

Total resistance training time: 39 minutes

10 min HIIT elliptical 2/1
15 min HIIT stationary bike 1/1 fast on even numbers, recovery on odds

Walk home 6 min. Kamikaze squirrels were leaping above my head, pelting me with nuts and there were a couple of narrow misses.

Stretch.

10.7.08, Track Workout

2 laps (1/2 mile)
Run through "tires" at end of each lap

Sprint 50 yds
Run backwards 50 yds
Sprint 50 yds
Run backwards 50 yds

1 lap
Run through "tires"

Chasse 30 yds left
Grapevine back
Chasse 30 yds right
Grapevine back

2 laps around
Run through tires at end of each lap

High knees 30 yds
Football run back

15 Y squats
15 incline pushups off bench
25 2-ct crunches
Repeat

Run bleachers for 6 minutes

Split squats 15 each leg
bench dips 15
knee in crunch, 20 each leg
Repeat

2 laps
Run through tires at end of each lap

Run bleachers for 10 minutes

Cool down
Stretch

Total time: 1 hour, 8 minutes.

Workout, 10.6.08

Fasting blood work at 9:15am today, which meant I was not getting to the gym at my normal early time. Ended up having to go at 2pm when too many grunters are there. It's can feel odd to be the only woman. At least it's not like the old gym where so many guys are too busy parading around and grunting without really doing a lot of work. These guys mean business.

Today's workout:

6 min. walk to gym

front squat -press 15/40, 12/50, 8/60

superset:
step up, 12" step 15/40, 12/50, 8/60 each leg
dumbbell 1 point row 10/30, 9/40, 6/50 on each leg

superset:
static lunge rear foot elevated 8" 12/30, 8/40, 8/50 each leg
cable horizontal woodchopper 10/80, 8/85, 6/90 each side

superset:
hanging ab raise 12, 15, 15
pushups 12, 12, 12
reaching plank hold 15 sec each side 3X total

Total time for resistance: 30 minutes. Heart rate was elevated the whole time.

30 minutes HIIT on elliptical 30/90 intervals, increasing incline after 5 minutes, 15 minutes & 20 minutes.

Walk home 6 min.

12 min. Tony Horton's Yoga Flex.

10.5.08

Not much of a day for working out. My body wants to catch up on lost sleep. I started doing P90X yoga and got through the first 20 min. At that point I realized that the sofa was far too appealing looking. I ended up napping for 1 1/2 hours and I was still groggy when I woke up. I did manage a brisk 45 minute walk with Rhianna.

So...

Yoga: 20 min. (at least my legs got some good stretching done)
Walk: 45 min.

Tomorrow is fasting blood work, so I won't get to the gym until later than usual.

Workout, 10.4.08

I *loved* this circuit, one of the favorites I've made. I'm marking it in my workout log to do again sometime.

Walk to gym, 6 min.

Circuit #1
dumbbell single arm overhead squat, 15 lbs upper arm, 10 lbs lower arm, dominant arm last 20 reps, 10 then arm switch
dumbbell snatch 12/40
decline pushup 15
knee in crunch 40
Repeat for 3 sets
(Time: 14 min.)

10 min HIIT elliptical 2/1 intervals

Circuit #2
squat w/heels on plates 15/40
underhand grip pulldown
YTWL's 6/20 (these are brutal!!!)
medicine ball transfer abs
Repeat for 3 sets
(Time: 20 min.)

10 min. HIIT treadmill 1/1 intervals at 4% incline

Circuit #3
single leg squat off bench 10 each side
cable adduction 15/40 each leg
cable abduction 15/40 each leg
single arm cable crossover 10/35 each arm
bench jackknife 20
Repeat for 3 sets
(Time: 17 min.)

Walk home, 6 min.

~o~
Later: 36 min. hilly run in the brisk October evening air. Perfect!

Tomorrow's plan is running in yoga. I still might get a run in tonight. It's gloriously beautiful outside today.

Workout, 10.3.08 - Coming Plans

I feel funny even calling it a workout. I got in 50 minutes on the stationary bike. I was exhausted due to last night's adventure (which I'll be blogging on the main blog, http://glynis-p.blogspot.com). Life is always crazy here.

Tomorrow's workout plan is a full body circuit workout and maybe, just maybe, I'll finally get that run in. Sunday afternoon I plan on running and doing yoga.

Starting Monday it's time to shake things up and go for some muscle confusion. With that in mind I plan on several weeks loosely following The New Rules of Lifting for Women. I'm going to add to it boot camp style track intervals and maybe a crazy body weight circuit on Saturdays. I've got the plan for next week all written out and ready to go. For the past 6 weeks I've been lifting light to moderate weights, NROLW is going to require going heavier again. As long as I don't start bulking up, it'll be alright.

Mid-week workouts

Tuesday - Nothing. Had very little sleep (but loved it, was with my precious grandbaby!)
Wednesday - Still exhausted, but on my second wind did 45 minutes of Red Carpet Ready Workout B

Today -

Walk to gym, 6 min.

Circuit #1
incline chest press 15/70
squat 15/70
seated cable row 15/125
stability ball crunch with medicine ball 25/10
Repeat for 3 sets
(Time: 20 min.)

10 min. HIIT elliptical

Circuit #2
incline dumbbell fly 15/70
plie squat 15/35
lawnmower 12/25 each arm
2 count crunch
Repeat for 3 sets
(Time: 13 min.)

10 min. HIIT elliptical

Circuit #3
scorpion pushups 16
deadlift, wide stance 12/70
bent lat raise 10/20
hanging ab raise 15
Repeat for 3 sets
(Time: 12 min.)

Walk home, 6 min.

Later I plan on getting short run in since I haven't been able to run all week. Tomorrow I plan on doing a boot camp style workout at the track.

Workout, 9.29.08

My first workout as Layla's Grammy. :) I'm still caught up in the awesome-ness of it all. There was no doing any sort of HIIT today, I'm too tired from all the excitement. However, I burned through each circuit with no rest between exercises or sets, trying to make the most out of it.

Walk to gym 6 min.

Circuit # 1
incline chest press 15/70
incline fly 12/70
squat 15/70
double crunch 25
Repeat for 3 sets
(Time: 10 minutes)

10 min. on elliptical

Circuit #2
plank row 10/15# each arm
triceps pressdown 12/90
deadlift 12/70
knee in crunch 40
Repeat for 3 sets
(Time: 13 minutes)

10 min. on elliptical

Circuit #3
shoulder press with rotation 12/40
lat pulldown 15/80
butt blaster 12 each/80
hanging ab raise 12 (I love, love, LOVE the stretch my shoulders get from hanging from that bar!)
Repeat for 3 sets
(Time: 12 minutes)

10 min. on elliptical

6 min. walk home

Workout, 9.27.08

Walk to gym, 6 minutes.

Circuit #1
squat with press 15/40
triple pushups -- decline, then flat, then on stability ball -- 10, 10, 10
plie squat with triceps extension 15/25
stability ball crunch
Repeat for 3 sets

HIIT on elliptical 10 minutes

Circuit #2
Bulgarian split squat 20/24
bent arm lat raise 12/24
lawnmower 12/25 each arm
bicep curls on one leg 16/24
toe touch crunch 30
Repeat for 3 sets

HIIT on treadmill 10 minutes

Circuit #3
deadlift to upright row 12/30
bench dips 15
dumbbell pullover 15/25
hanging ab raise 15
Repeat for 3 sets

HIIT on stationary bike 10 minutes

6 minute walk home

Stretch

Friday, 9.26.08

Walk 50 minutes in the AM. Elliptical 30 minutes later on. Meant to do some yoga but never had time.

Workout for Thursday, 9.25.08

Slept late because I needed to. :)

Did did two lower body circuits, one 17 minutes, the other 19 minutes.
Met Caren & Shannon at the track and worked them through a 45 minute boot camp style beginner workout.

Afterward, walked in the graveyard with Jenna & Rhianna for 40 minutes, hitting all the hills.

30 minutes on the stationary bike in the pm.

Wednesday, 9.24.08

Upper Body & Abs

Walk to the gym, 6 minutes. I'd run but with my gym bag I would probably look like I was doing something I shouldn't be.

Circuit #1 - Machines. I had to do the machines first to foil The Big Guy who comes and hogs the pec/delt deck for an hour. Why he needs to use it so very much, I do not know. So I put this part of the workout first and...today he didn't dominate the machine for the first time in ages!
Anyhow - done in pairs of super sets

machine chest press 15/110, 12/115, 12/120
wide grip lat pull down 15/90, 12/95, 10/100

pec fly 15/55
delt fly 15/55
(3 sets, didn't pyramid)

machine biceps 15/50, 12/55, 10/60
machine triceps 15/120, 12/125, 8/130

HIIT - 15 minutes on the elliptical

Circuit 2 - cable station, all single arm, right then left
1 arm bent lat raise 10/30
cable kick back 10/30
cable row 10/30
overhead press 10/30
crossover 10/30
terry pull 10/30
Repeat on other arm, 3 total sets

HIIT - 15 minutes on the stationary bike

Circuit 3 - abs

double crunch machine 15/60
hanging ab raise 15
3 sets

Walk home, 6 minutes.

It's gorgeous outside and I'm planning on a 30 minute run this evening.

Tomorrow is lower body day, plus I have to meet a friend at the track and put her through a full body beginner boot camp style circuit.

Monday, First Day of Autumn!, 9.22.08

Full body circuits today, lighter weights. Wednesday will be upper body & abs, heavier weights. Thursday lower body. Friday cardio.

Walk to the gym, 6 minutes.

Circuit #1
squat with press 15/30
scorpion pushups 16
plie squat with triceps extension 15/25
1 knee in crunch 40
Repeat for 3 sets
(Time: 14 minutes)

15 minutes HIIT on the elliptical

Circuit #2
step up (12") with alternating front & lat raise 16/16 I must have really felt like testing my coordination this morning.
reverse lunge with hammer curl 12/30
bench dips 1-leg 12
pushup flys 10
2 count crunches
Repeat for 3 sets
(Time: 15 minutes)

10 minutes treadmill 4.0 mph, 4% incline

Circuit #3
1-leg deadlift to upright row with body bar 16/24 another balance test for me today!
body bar biceps curl 15/24
dumbbell pullover on stability ball 15/25
stability ball roll-out 15
Repeat for 3 sets
(Time: 16 minutes)

6 minute walk home from gym.

If it is still wonderful outside, I might be tempted to take a 20 or 30 minute run later on this evening.

Sunday, 9.21.08

P90X Yoga for 1 hr 25 min. Cut out the abs because I've done enough abs this week.

I have been lazy about doing this...I mean to do it every week. Lately I've been doing 10 - 20 minutes of yoga whenever I can squeeze it in. Either Tony's 10 minute Yoga Flex, an episode of Namaste or a few vinyasas and some favorite asanas. My body missed P90x. My body need this.

Later I'll be taking a race walk, but for now I've got a honey crisp apple. :)

Saturday, 9.20.08

Was about to head out to the gym and remembered the big parade downtown. Didn't want to walk to the gym and deal with traffic that gets bypassed to my neighborhood. I decided to use light weights at home.

5 minute stationary bike warm up
15 minutes HIIT stationary bike

Circuit #1
dumbbell swing squats 20/12
assisted pull ups 15
stability ball chest press 20/40
reaching squats 30
Repeat 3 X
(time: 14 minutes)

5 minutes stationary bike

Circuit #2
plie squat with lateral raise 15/18
stability ball pec fly 15/40
assisted chin ups 12
step ups (12") with hammer curls 20/24
Repeat 3X
(time: 17 minutes)

5 minutes stationary bike

Tony Horton's 10 Minute Trainer Abs... he is an evil mastermind.
Tony Horton's 10 Minute Yoga Flex which is really 12 minutes.

~o~

After I clean up and look human, I promised the dogs and a child a hike in the woods.

Friday, 9.19.08

A nice 50 minute workout at the track today.

Brisk walk, 2 laps.
Sprint 20 yds, run backwards 20 yds.
Repeat
Do 25 crunches
Sprint 20 yds, run backwards 20 yds.
Repeat
Do 15 pushups
Chasse 30 yds left foot, grapevine back
Chasse 50 yds right foot, grapevine back
One lap around track
Run the "tires"
Run the bleachers for 10 minutes
Run back to start
One lap around track
Sprint 20 yds, run backwards 20 yds.
Repeat
Do 25 crunches
Sprint 20 yds, run backwards 20 yds.
Repeat
Do 15 pushups
Chasse 30 yds left foot, grapevine back
Chasse 50 yds right foot, grapevine back
One lap around track
Run the "tires"
One lap around track

Thursday, 9.18.08

Plan - Lower Body & Abs

6 min walk to gym

circuit #1 - machines
lying hamstring curl 12/55
leg extension 12/85
butt blaster 24/85
leg press 15/160
Repeat for 3 sets
(time: 14 minutes)

10 minutes HIIT on the elliptical

circuit #2 - free weights, body weight
squat (varying hand position) 15/50
walking lunge with medicine ball twist 16/10
wide leg dead lift 12/50
plie squat 15/50
mountain climbers 40 seconds
Repeat for 3 sets
(time: 16 minutes)

10 minutes HIIT on treadmill

circuit #3 - cable station
cable kick back 15/50
cable adduction 15/50
cable abduction 15/50
First right leg, then left leg
bench jack knife 20
weighted stability ball crunch 20/25
Repeat for 3 sets
(time: 15 minutes)

10 minutes HIIT on stationary bike

~o~

Later that evening: 45 minute race walk

workout 9.17.08

Plan - Upper Body & Abs

walk 6 min. to the gym

circuit #1 - at the cable station
1 arm bent lat raise 8/30
1 arm cable kick back 8/30
1 arm over head press
1 arm cable curl
1 arm crossover
1 arm woodchopper
All on right side, then all on left
Repeat for 3 sets
(time: 15 minutes)

5 minutes elliptical

circuit #2- machines done in supersets, 3 sets of each pair before moving on to next pair
chest press 15/105, 15/110, 12/115
wide grip lat pull down 12/90, 12/90, 12/100

pec fly15/90/3
shoulder press 15/55/3

triceps press down 15/155/3
biceps curl 12/55/3

(time: 18 minutes)

5 minutes elliptical

circuit #3 - abs
double crunch machine 15/60/3
hanging ab raise 15/3
(time: 10 minutes)

6 minute walk home

workouts 9.15.08 & 9.16.08

Monday, 9/15/08
Plan - full body

walk to gym, 6 min.
5 min. elliptical

circuit #1
swing squat 15/15
triple pushups -- decline, flat then incline 10/10/10
plie squat with triceps extension 15/15
single leg straight leg crunch 24
Repeat for 3 sets (time: 15 minutes)

10 minutes HIIT on the elliptical

circuit #2
Bulgarian split squat with hammer curl 16/30
bent arm lat raise 12/20
shoulder press 15/30
one-legged dead lift 16/30
knee in crunch 40
Repeat for 3 sets (time: 15 minutes)

10 minutes HIIT on treadmill

circuit #3
stability ball chest press 15/70
stability ball pec fly 8/70
stability ball Ys 12
stability ball Ts 12
bench dip 15
stability ball crunch with weight plate 20/25
Repeat for 3 sets (time: 15 minutes)

10 minutes HIIT on stationary bike

6 minute walk home

Stretch

I was strangely impressed by the fact that each circuit took exactly 15 minutes. Extraordinary.

Tuesday, 9.16.08
Plan - Cardio & Yoga


40 minutes at the stadium -
jog around track (1/4 mile) 2X
sprint 50 yards
run backwards 50 yards
25 crunches
sprint 50 yards
run backwards 50 yards
25 pushups
chasse' 50 yards right side
gravevine back 50 yards right side
chasse' 50 yards left side
gravevine back 50 yards left side
jog around track 1X
run the "tires"
run the bleachers for 5 minutes
walk briskly 1X around the track
run the "tires"
jog around track (1/4 mile) 2X
sprint 50 yards
run backwards 50 yards
25 crunches
sprint 50 yards
run backwards 50 yards
25 pushups
chasse' 50 yards right side
gravevine back 50 yards right side
chasse' 50 yards left side
gravevine back 50 yards left side
jog around track 1X
high knees 20 yards up
high knees 20 yards back
walk to car for cooldown

Evening brisk walk - 50 minutes

Never got around to the yoga other than stretching & going through poses while watching The Biggest Loser

workout 9.13.08 - full body

6 minute walk to the gym.
Circuit #1 - all done as a giant set
squat - press 15/40, 12/40, 15/40
scorpion pushups 16, 16, 16
step up with hammer curl 10 /40, 12/24, 12/24 on a 12" step
toe touch crunch 30, 30, 30
--At the end of the three giant sets
10 minutes hill intervals on the elliptical
Circuit #2 - all done as a giant set
plie squat with bent arm lateral raise 15/24, 15/24, 15/24
deadlift to upright row 15/30, 15/30, 15/30
tricep extension on one leg EACH ARM 15/20, 15/20, 15/20
one knee in crossover crunch 40, 40, 40
--At the end of the three giant sets
10 minutes sprint intervals on the treadmill 4% incline
Circuit #3 - all done as a giant set
chest press on stability ball 20/40, 20/40, 20/40
wide grip lat pulldown 12/90, 12/90, 12/90
box jumps on 12" step 10, 10, 10
double crunch 20, 20, 20
--At the end of the three giant sets
10 minutes sprint intervals on the stationary bike
Circuit #4 - all done as a giant set
plank with knee cross under 10, 10, 10
side plank with leg lift both sides 30, 30, 30
stability ball leg curl 20, 20, 20
crunchy frog 20, 20, 20
STRETCH 10 minutes
6 minute walk home