1.28 - 1.29.09

Wednesday 1/28/09 - SHOVELING SNOW. 1 hour, 45 minutes. There was a layer of ice in the middle which made this extra strenuous. My triceps were aching later in the day.

Thursday, 1/29/09 -

10 min. elliptical
Each grouping done as a giant set, alternated and repeated.

Dumbbell chest press 12/80 X 3

Leg press 15/170 X 3

Dumbbell fly w/crunch 12/40 X 3

Box jumps 10" 10 X 3

--Cardio interval 1 min. 2% incline 7 mph.

Dumbbell swing squats 15/20, 15/20, 12/20

Wide grip lat pulldown 12/100 X 3

Seated cable row 12/170 X 3

Bench dips feet up on stability ball 12 X 3

--Cardio interval 1 min. 8% incline 5.0 mph

Diamond pushups 12 X 3

1-leg squats 12/24 each side X 3

Scorpion pushups 16 X 3

Leg extensions 12 X 75 X 3

--Cardio interval 1 min. 2% incline 7.0 mph

Side lunge w/front raise 12/16 X 3

Static lunge w/lat raise 12/16 X 3

Pike pushups 12 X 3

--Cardio interval 2:30 min. backwards 14.5% incline, 3.0 mph

Sumo squat w/triceps extension 15/25 X 2

Hanging abs 15 X 2

Mountain climbers 15 sets X 2

Chair pose hold 30 sec X 2

Side plank hold 20 sec each side X 2

Stretch.

Total workout time: 1 hr 25 min.

1.26 - 1.27.09

Monday, 1/26 -

10 minutes elliptical
Each grouping done as a giant set, alternated then repeated.

Dumbbell chest press 15/70 X 3

Leg press 15/160 X 3

Dumbbell fly w/crunch 12/40 X 3

Jump squats 12

--Cardio interval 1 min. 1% incline 7.0 mph

Dumbbell swing squats 12/20lb KB X 3

Wide grip lat pulldown 12/105, 12/100, 15/95

Seated cable row 12/165 X 3

Bench dips feet up 15 X 3

--Cardio interval 1 min. 1.0% incline 7.2 mph

Close-grip pushups 10

1-leg squats w/body bar 12/24 each side X 3

Scorpion pushups 16 X 3

Leg extensions 12/80 X 3

--Cardio interval 1 min. 1% incline 7.2 mph

Side lunge w/front raise 12/20 X 2

Static lunge w/lat raise 16/20 X 2

Pike pushups 12 X 2

--Cardio interval 1 min. 2% incline 7.0 mph

Sumo squat w/triceps extension 15/25 X 2

Hanging abs 15 X 2

Mountain climbers 15 sets X 2

Chair pose hold 25 sec X 2

Side plank hold 25 sec each side X 2

Stretch.
Total workout time: 1 hr 27 min.

Tuesday, 1/27/09

10 minute elliptical
Each grouping done as a giant set, alternated then repeated.

Deadlift to upright row 12/24 X 3

Med. Underhand grip lat pulldown 15/85 X 3

Reverse lunge w/shoulder press 12/30 X 3

--Cardio interval 1min. 2% incline 7.0 mph

Plank rows 8 sets/15 each arm X 3

1 arm cable crossover 12/70 X 3

Hack squat w/body bar 15/24 X 3

Box jumps 8" 12 X 3

--Cardio interval 1 min. 2% incline 7.0 mph

Crossover step-ups w/hammer curl 16/30 X 3 8 " step

Lawnmowers 12/25 each side X 3

Cable adduction 15/35 each side X 3

Cable abduction 15/35 each side X 3

Football run on step 16 sets X 3

--Cardio interval 1 min. 2% incline 7.0 mph

Warrior pose w/triceps kickbacks 16/24 X 2

Hydrant to donkey kick 15 of each on each side X 2

Squat w/biceps curl 12.30 X 2

Side plank w/weight 10/6 each side

--Cardio interval 1 min. 2% incline 7.0 mph

Russian twist 15/10 lb KB X 3

Boat pose hold 30 sec X 3

Reverse crunch 15 X 3

Reverse plank hold 30 sec X 3

Stretch.
Total workout time: 1 hour 28 min.

1.24 - 1.25.09

Saturday, 1/24 was OFF...I was running all over NE delivering national skaters to our rink to demo, then back to Cleveland. Then it was off to the Q to see the pairs & ice dance finals...in CLUB seating! Whoo-hoo. Scott Hamilton & Paul Wylie walked right past us. :)

Sunday, 1/25 -
Elliptical/stationary bike 60 minutes
Kettlebells 1 circuit, 12 min.

1.23.09

10 minute elliptical warm up

Each grouping performed as a giant set, alternated then repeated

Wide grip lat pull-down, drop sets 8/110, 12/105, 15/100

Med underhand grip pulldown 12/95 X 3

1 leg deadlifts w/ body bar 10.24 each side X 3

Seated leg curl 30/75 X 3

--Cardio interval 1 min 2.0% incline 7.2 mph

Seated cable row 15/150 X 3

Lateral shoulder raise 12/24 X 3

Lunges, walking 16/24 X 3

1-leg pelvic thrust 10 each side X 3

Squat jumps 12 X 3

--Cardio interval 1 min. 2.0% incline 7.2 mph

Military press 15/30 X 3

Side kick to body bag 10 each side X 3

Bench jackknife 20 X 3

--Cardio interval 1 min. 2% incline 7.5 mph

Crossover lunge w/hammer curl 12/15 each arm X 3

Concentration curl 12/25 each side X 3

1-knee in crunches 40 X 3

--Cardio interval 1 min. 2% incline 7.5 mph

Stability ball crunch w/weight 25/15 x 2

Toe touch crunch 20 X 2

Back extension on stability ball 15 X 2

Table pose hold 30 sec X 2

Stretch.

Total workout time: 1 hour 23 minutes

1.21 - 1.22.09

Wednesday's workout: 1 hour cardio, stationary bike

Today's workout:

10 minute elliptical

Each grouping done as a giant set, alternated before repeat

Stability ball pushup 10 X 3

Military pushups 12 X 3

Cable leg extension 10/45 each side X 3

Football run on step bench 16 sets

--Cardio interval 1 min 6.0 mph 2% incline

Chest press machine 15/100 X 3

Squats w/shoulder press 15/30 X 3

Harpies 4" step 12 X 3

Warrior pose w/triceps press back cable 10/30 each side X 3

--Cardio interval 1 min 20 sec 6.4 - 7.1 mph 2% incline

Deadlift to upright row w/body bar 12/24 X 3

Bench dips feet up 15 X 3

Hanging ab raise 15 X 3

Bulgarian split squat 15 each side X 3

Side step plyos 16 sets

--Cardio interval 1 min 7.0 mph 2% incline

Bent arm lat raise 12/24 X 2

Pike pushups 12 X 2

Dropsies 10/24 each side X 2

Bicycle crunches 25 sets X 2

Stability ball transfer 10 X 2

5 minutes elliptical

Total workout time: 1 hour 23 minutes

1.20.09

Just realized when I typed this that I thought today was January 21st and that's what I wrote on everything. Oops.

Today's workout -

10 min. elliptical
All groupings done as giant, alternating sets

Wide grip lat pull-down, drop sets 10/100, 10/90, 15/80

Med underhand grip pulldown 15/80, 18/70, 22/60

1 leg deadlifts w/ body bar 12/18 each side X 3

Lying leg curl 25/35, 25/35, 28/35

--Cardio interval 1 min. 7.0 mph 2% incl

Seated cable row 15/135 X 3

Lateral shoulder raise 12/24 X 3

Lunges 8/24 each side X 3

1-leg pelvic thrust 10 each side X 3

Squat jumps 12 X 3

--Cardio interval 1 min. 7.1 mph 2% incl.

Arnold press 12/30 X 2

Side kick to body bag 10 each side X 2

Bench jackknife 20 X 2

--Cardio interval 1min. 7.4 mph, 2% incl.

Crossover lunge w/hammer curl 16/30 X 2

Concentration curl 12/25 each side X 2

1-knee in crunches 20 each side X 2

--Cardio interval 1min. 7.4 mph, 2% incl

Stability ball crunch w/weight 25/15 X 3

Toe touch crunch 25 X 3

Back extension on stability ball 15 X 3

Table pose hold 30 sec X 3

Stretch

Total workout time: 1 hr 28 min.

1.18 - 1.19.09

Sunday was a rest day. I napped...deeply.

Monday's workout:

10 min. elliptical warm up

All groups are done as giant sets, alternated then repeated.

Stability ball pushup 10 X 3

Military pushups 12 X 3

Cable leg extension 15/55 on the old "seems harder" machine

Football run on step bench 20 X 3

--Cardio interval 2min. 5.o mph, 2% incl

Chest press 15/80, 12/80, 12/80

Squats w/shoulder press 12/40 X 3

Harpies 4" step 12 X 3

Warrior pose w/triceps press back 8/20 each side X 3

--Cardio interval 2 min. 5.0 mph 2% incl

Deadlift to upright row easy w/body bar 12/24 X 3

Bench dips w/feet up on bench 12 X 3

Hanging ab raise 15 X 3

Bulgarian split squat 12 each side X 3

Side step plyo 12" step 12 sets X 3

--Cardio interval 2min. 5.0 mph 2% incl

Bent arm lat raise 12/20 X 3

Pike pushups 12 X 3

Dropsies 10/20 each side X 3

Bicycle crunches 25 sets C 3

Stability ball transfer 10 X 3

5 minutes elliptical

Total workout time: 1 hr 27 min.

1.17.09

Today's workout should have been yoga...but instead I went to the gym with my girls.

1 hour of cardio:

30 minutes "mountain" on elliptical
21 minutes progressive intervals on the treadmill
0 - 2:00 min. 1% incline, 4.0mph
2:01 - 3:00 min, 1% incline, 5.6 mph
3:01 - 5:00 min, 3% incline, 4.0 mph
5:01 - 6:00 min, 3% incline, 5.6 mph
6:01 - 8:00 min, 4% incline, 4.0 mph
8:01 - 9:00 min, 4% incline, 5.6 mph
9:01 - 11:00 min, 5% incline, 4.0 mph
11:01 - 12:00 min, 5% incline, 5.4 mph
12:01 - 14:00 min, 6% incline, 4.0 mph
14:01 - 15:00 min, 6% incline, 5.3 mph
15:01 - 20:00 min, backwards 15% incline, 3.0 mph
20:01 - 21:00 min, forward 15% incline 3.0 mph
9 minutes on the elliptical

Maybe instead of tomorrow being a full rest day I will do some yoga in the afternoon.

1.15 - 1.16.09

Thursday, 1/16:

10 minute elliptical warmup

Each grouping is done as a giant set.

Scorpion pushups 16 X 3
Dumbbell flys on stability ball 12/80 X 3
Stability ball crunches 25 X 3
Leg extension, pyramid weight up 15/65, 10/75, 8/85 (on weird old much harder machine)
Jump squats 12 X 3

--Cardio interval 2 min. 4.0 mph, 6% incline

Decline dumbbell press 20/50X 3
Cable crossovers sgl arm 12/30 each side X 3
Squat thrust 10 X 3
Side lunge 12/40 each side X 3

--Cardio interval 2min. 4.0 mph 8% incline

Decline pushups 12 X 2
Plank ups 10 sets X 2
1 leg squat w/body bar 10/24 each side X 2
Box jumps 10" step - 12 X 2

--Cardio interval 2 min 4.0 mph 8% incline

Machine shoulder press 15/55, 12/65, 8/75
Woodchoppers 10/75 each side X 3
Hanging ab raise 15 X 3
Reverse crunches 15 X 3

10 minutes elliptical

Total time: 1 hour 39 minutes
----------

Friday, 1/16:

5 min elliptical warmup

Each group is done as a giant alternating set

Wide grip lat pulldowns (drop set) 8/105, 12/100, 15/95

Medium underhand grip pulldowns 15/75 X 3

Seated hamstring curls 15/85 X 3

Jumping lunges 15 sets X 3

--Cardio interval, 1 min. hill run 5.0 mph 5% incline

Terry pulls jogj 15/60, 15/70, 15/80

Standing lat pulldowns 8/90 X 3

Back kicks w/shoulder press 16/16 X 3

--Cardio interval, 1 min. hill run 5.0 mph 5% incline

Seated cable rows 12/120 X 3

Step-ups, 10 ” 12/30 each side X 3

Side kicks to body bag 10 each side X 3

--Cardio interval, 1 min. hill run 5.0 mph 8% incline

Incline biceps curls 15/30 X 3

Pike crunches (stability ball) 15 X 3

Stability ball hamstring curl 15 X 3

Butt kicks to body bag 10 each side X 3

--Cardio interval, 2 min. hill walk 4.0 mph 8.5% incline

Supermans hold 25 sec X 3

Boat pose hold 30 sec X 3

Reverse plank hold 30 sec X 3

Stretch.

TOTAL WORKOUT TIME: 1 hr 19 min.