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