Monday, February 16, 2009

2.16.09

Upper Body Day

10 min. elliptical

EXERCISE

SETS – reps/wt

SETS – reps/wt

SETS – reps/wt

Incline chest press

20/50

15/70

12/80

Incline fly

15/50

12/70

8/80

Pike pushups

15

15

15

Back extension

12

12

12

Single arm cable lat raise

8/30 each side

10/25 each side

10/20 each side

Single arm cable kickback

10/30 each side

10/25 each side

10/20 each side

Single arm cable bicep curl

10/30 each side

10/25 each side

10/20 each side

Single arm cable shoulder press

12/30 each side

10/25 each side

10/20 each side

Single arm cable row

12/30 each side

10/25 each side

10/20 each side

Single arm cable woodchopper

12/30 each side

10/25 each side

10/20 each side

Single arm cable crossover

10/30 each side

10/25 each side

10/20 each side

Ab Exercise

Set 1

Set 2

Set 3

Stability ball crunch with weight

25/25

25/25

25/25

Reach the sky w/medicine ball

15/10

15/10

15/10

Reverse crunch

15

15

15

Russian twist

15/10

15/10

15/10


15 minutes treadmill, 5.0 mph
10 minutes elliptical, level 6
15 minutes stationary bike, level 4

TOTAL WORKOUT TIME: 97 minutes

Catch up 2.3 - 2.15.09

I've gotten really behind in logging, so these are detail-less reports of each day's workout:

2.3.09 - lower body split
10 min elliptical
43 min circuit training
20 min high intensity intervals on the treadmill
PM - 30 min stationary bike

2.4.09 -
30 min elliptical
15 min stationary bike

2.5.09 - upper body day
10 min elliptical
50 min circuit
30 min progressive cardio on treadmill

60 min yoga class

2.6.09 - lower body day
10 min elliptical
42 min circuit
30 min high intensity intervalls (20 treadmill. 10 elliptical)

33 min - 20 treadmill, 13 elliptical

2.7.09 - Rest day

2.8.09 - Elliptical

2.9.09 - upper body day
10 min elliptical
38 min circuit
30 min progressive cardio on treadmill

2.10.09 - lower body day
10 min elliptical
45 min circuit
30 min high intensity intervals on treadmill

50 min walk

2.11.09 - 45 min walk at graveyard

2.12.09 - upper body
10 min elliptical
51 min circuit
30 min progressive cardio on treadmill

40 min stationary bike

2.13.09 - lower body day
10 min elliptical
50 min circuit
30 min high intensity intervals on treadmill

2.14.09 - rest day

2.15.09 -
20 min yoga
45 min stationary bike








Monday, February 2, 2009

2.2.09 - Phase 2 Begins!

Today begins the second phase of our four phase "get into competition shape" program and it began with a butt kicking upper body split & progressive incline/speed intervals on the treadmill. I know I felt like crawling out of there - in a good way.

10 minute elliptical

Each pair is done as a superset, no rest between exercises.

EXERCISE

SET 1 – reps/wt

SET 2 – reps/wt

SET 3 – reps/wt

Dumbbell chest press

15/50

12/70

10/80

Dumbbell fly

15/50

12/70

10/80

Upright row (cable)

12/75

10/80

8/85

Lawnmower

12/25 each side

10/35 each side

8/40 each side

Dumbbell pull-over

15/25

15/35

12/40

Assisted pull-up or inverted row

3

10

10

3 way pushups – incline, decline, flat

12-12-12

12-12-12

12-12-12

Seated back fly

12/20

12/20

12/20

Biceps curl

15/15 each side

12/20 each side

8/25 each side

Triceps extension

15/25

15/30

12/40

Ab Exercises

Set 1

Set 2

Crunchy Frog

15

15

Russian Twist

20/10

20/10

Crossed leg or wide leg sit up

16

16

PROGRESSIVE CARDIO


2 minutes

1% incline, 4.0 mph

1 minute

1% incline, 5.0

2 minutes

2% incline, 4.0 mph

1 minute

2% incline, 5.0

2 minutes

3% incline, 4.0 mph

1 minute

3% incline, 5.0

2 minutes

4% incline, 4.0 mph

1 minute

4% incline, 5.0

2 minutes

5% incline, 4.0 mph

1 minute

5% incline, 5.0

2 minutes

6% incline, 4.0 mph

1 minute

6% incline, 5.0

2 minutes

7% incline, 4.0 mph

1 minute

5 minutes – backwards

4 minutes, forward

7% incline, 5.0

15% incline, 3.0 mph

3% incline, 4.0 mph

I just didn't have it in me to run faster on the intervals - the weight workout had me feeling pretty darn spent.


Stretch.


Total workout time: 90 minutes.

10 elliptical. 40 circuit. 30 treadmill. 10 abs & stretch.




1.30 - 2.1.09

Friday, 1/30 - No workout. Was in the emergency room with Dad all night. :(

Saturday, 1/31 -

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 15/80 X 3
Reverse lunge w/shoulder press 12/30 X 3

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

Plank rows 8 sets/15 each arm X 3
1 arm cable crossover 12/35 X 3
Hack squat w/body bar 15/24 X 3
Box jumps 10" 12 X 3

--Cardio interval 2 min. 1.5% incline 5 mph

Crossover step-ups w/hammer curl 16/30 X 2 10" step
Lawnmowers 12/25 each side X 2
Cable adduction 15/35 each side X 2
Cable abduction 15/35 each side X 2
Football run on step 16 sets X 2

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

Warrior pose w/triceps kickbacks 16/24 X 3
Hydrant to donkey kick 15 each on each side X 3
Squat w/biceps curl body bar 15/24 X 3
Side plank w/weight 10/6 each side X 3

--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 hr 32 minutes

Extra workout: Helping Jenna move - carrying boxes of books upstairs.

Sunday, 2/1/09

60 minutes cardio -
30 minutes walk/run intervals on the treadmill
20 minutes stationary bike
10 minutes elliptical