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. :)