Had a great workout this morning.
Compound sets - chest/arms/abs
10 minutes elliptical warm up
flat bench alternating arm chest press 15/20 each side
flat bench pec fly 15/40
shrugs 15/50
Repeat for 3 sets
10 minute treadmill 1/4 mile repeats (run 1/4 mile fast, 1 min recovery, repeat)
biceps grip pulldown 15/65
machine triceps 15/95
Repeat for 3 sets
machine pec fly 15/35
machine delt fy 15/35
Repeat for 3 sets
10 minutes treadmill steady pace run
1 leg biceps curl 16/24
triceps pressdwon 15/70
1 arm elevated pushups 16
Repeat for 3 sets
10 minute treadmill steady pace run
crunchy frog 20
Russian twist 20 sets/15
bicycle crunch 20 sets
Repeat for 3 sets
5 minutes elliptical
Stretch
Total time: 1 hr 42 min
Wednesday, July 29, 2009
Tuesday, July 28, 2009
7.26.09 - 7.28.09
7.26 was a day off. I napped. I had issues with my right hand courtesy of the pews at church.
7.27 - An overkill day
Back/abs
Warm up - elliptical 10 minutes
Compound sets
lat pulldown front & back 15 sets/60
seated cable row 15/90
upright row 15/60
Repeat for 3 sets
5 minute treadmill run
U T I L 12/16 each
Ys 12/0
lawnmower 12/20 each side
pushups 12
Repeat for 3 sets
5 minute Stairmaster
hanging ab raise 15
weighted stability ball crunch 20/8
low plank hold 25 sec
boat pose hold 20 sec
repeat for 3 sets
Stretch a wee bit and hurry to get Erinn to tennis. Total time 1 hr 8 minutes
Arrive at tennis - racewalk with Cathy, 50 minutes. It was too hot and humid; I hadn't refueled. Left my water in the car. Started feeling like fainting, cold sweats, heart palp. Not fun.
Much later: Trip to gym with Pat. Treadmill run 34 minutes, stationary bike 7 minutes.
Yep, it was an overkill day for sure.
7.28 - Cardio
30 minutes elliptical mountains
30 minutes treadmill sprint intervals
5 minute stretch
I'm about to go get on some comfy yoga clothes and do some nice vinyassas.
7.27 - An overkill day
Back/abs
Warm up - elliptical 10 minutes
Compound sets
lat pulldown front & back 15 sets/60
seated cable row 15/90
upright row 15/60
Repeat for 3 sets
5 minute treadmill run
U T I L 12/16 each
Ys 12/0
lawnmower 12/20 each side
pushups 12
Repeat for 3 sets
5 minute Stairmaster
hanging ab raise 15
weighted stability ball crunch 20/8
low plank hold 25 sec
boat pose hold 20 sec
repeat for 3 sets
Stretch a wee bit and hurry to get Erinn to tennis. Total time 1 hr 8 minutes
Arrive at tennis - racewalk with Cathy, 50 minutes. It was too hot and humid; I hadn't refueled. Left my water in the car. Started feeling like fainting, cold sweats, heart palp. Not fun.
Much later: Trip to gym with Pat. Treadmill run 34 minutes, stationary bike 7 minutes.
Yep, it was an overkill day for sure.
7.28 - Cardio
30 minutes elliptical mountains
30 minutes treadmill sprint intervals
5 minute stretch
I'm about to go get on some comfy yoga clothes and do some nice vinyassas.
Saturday, July 25, 2009
7.25.09 catch up
Once again I'm behind on logging workouts. It would be just too hard to catch up.
I've been doing a split plan: Chest/Arms/Abs, Legs/Glutes/Abs, and Back/Abs. Each compound set was followed by a 5 - 10 minute cardio interval, either running on the treadmill or using the cursed, evil but lovely Stairmaster. Each workout lasted between 75 - 90 minutes. 3 other days were devoted to cardio/stretching. I meant to do yoga but I've been slacking off badly about that. One rest day a week.
Nearly killing the cat threw some heavy stress into the mix. Somehow he ingested flea product that the dogs were wearing. It said "Do not use ON cats." The vet said it was actually dangerous to use around them and that he wished it was off the market. Anyhow, there has been a ton of stress.
In August I'll probably change things up a bit with my program. I'm still working on speed. At least twice a week I've been doing 1/4 mile repeats, trying to build up some speed for fall 5ks.
I'll try to be better about this next week and actually log the actual workouts.
I've been doing a split plan: Chest/Arms/Abs, Legs/Glutes/Abs, and Back/Abs. Each compound set was followed by a 5 - 10 minute cardio interval, either running on the treadmill or using the cursed, evil but lovely Stairmaster. Each workout lasted between 75 - 90 minutes. 3 other days were devoted to cardio/stretching. I meant to do yoga but I've been slacking off badly about that. One rest day a week.
Nearly killing the cat threw some heavy stress into the mix. Somehow he ingested flea product that the dogs were wearing. It said "Do not use ON cats." The vet said it was actually dangerous to use around them and that he wished it was off the market. Anyhow, there has been a ton of stress.
In August I'll probably change things up a bit with my program. I'm still working on speed. At least twice a week I've been doing 1/4 mile repeats, trying to build up some speed for fall 5ks.
I'll try to be better about this next week and actually log the actual workouts.
Thursday, July 9, 2009
7.7 - 7.9.09
July 7th -
Back/Abs
Warm up: walk to gym, 6 min; elliptical 5 min.
Compound sets - little or no rest between exercises or sets
lat pulldown front & back 12/60, 12/65, 10/70
seated row 12/110 X 3
upright cable row 12/60 X 3
5 minutes treadmill run
U - T - I - Ls 15/10 each
single point dumbbell row 16/24
pushups 10 (stability ball then flat then decline)
Repeat for 3 sets
5 minutes treadmill run
hanging ab raise 15
weighted stability ball crunch 25/25
low plank hold 30 sec
boat pose hold 20 sec
Repeat for 3 sets
10 minutes stair master
6 minutes walk home
Total workout time: 1 hr 30 min. (not including stretch)
Later: 30 minutes cardio (10 stationary bike, 20 elliptical)
July 8th
walk to gym 6 min.
45 minutes of quarter mile repeats on treadmill, heart rate 143 - 164
walk home from gym 6 min.
45 min. walk with Cathy
July 9th - legs/glutes/abs
walk to gym 6 min.
elliptical 10 min.
compound sets little or no rest between sets
dumbbell squat 15/50
walking deadlift 10 sets/24
sumo squat 15/50
Repeat for 3 sets
5 min. treadmill run
butt blaster 10/75 each side
lying leg curl 12/45
step ups 12" step 10/20 each side
Repeat for 3 sets
4 min. treadmill run (someone came & was talking, made it hard to sprint)
walking lunge 16/20
band side step w/weight 10/10
reverse lunge off bench 8" 8/20 each side
Repeat for 3 sets
5 min. treadmill run
wide legged sit up 20
medicine ball transfer 8/10
Repeat
11 minutes elliptical
6 minute walk home
Total workout time: 1 hr 39 minutes... plus stretch
Back/Abs
Warm up: walk to gym, 6 min; elliptical 5 min.
Compound sets - little or no rest between exercises or sets
lat pulldown front & back 12/60, 12/65, 10/70
seated row 12/110 X 3
upright cable row 12/60 X 3
5 minutes treadmill run
U - T - I - Ls 15/10 each
single point dumbbell row 16/24
pushups 10 (stability ball then flat then decline)
Repeat for 3 sets
5 minutes treadmill run
hanging ab raise 15
weighted stability ball crunch 25/25
low plank hold 30 sec
boat pose hold 20 sec
Repeat for 3 sets
10 minutes stair master
6 minutes walk home
Total workout time: 1 hr 30 min. (not including stretch)
Later: 30 minutes cardio (10 stationary bike, 20 elliptical)
July 8th
walk to gym 6 min.
45 minutes of quarter mile repeats on treadmill, heart rate 143 - 164
walk home from gym 6 min.
45 min. walk with Cathy
July 9th - legs/glutes/abs
walk to gym 6 min.
elliptical 10 min.
compound sets little or no rest between sets
dumbbell squat 15/50
walking deadlift 10 sets/24
sumo squat 15/50
Repeat for 3 sets
5 min. treadmill run
butt blaster 10/75 each side
lying leg curl 12/45
step ups 12" step 10/20 each side
Repeat for 3 sets
4 min. treadmill run (someone came & was talking, made it hard to sprint)
walking lunge 16/20
band side step w/weight 10/10
reverse lunge off bench 8" 8/20 each side
Repeat for 3 sets
5 min. treadmill run
wide legged sit up 20
medicine ball transfer 8/10
Repeat
11 minutes elliptical
6 minute walk home
Total workout time: 1 hr 39 minutes... plus stretch
Monday, July 6, 2009
7.4 - 7.06.09
Got an extra walk in on July 3rd - 45 minutes w/Rhianna.
~~~~
July 4th -
Graveyard run, 55 minutes. Three little fawns were watching us through the fence separating the graveyard from a large field. As we zig-zagged up some long hilly lanes, they were waiting at the fence to watch us. Tried to take a cell phone picture, but they took off.
~~~~
July 5th -
10 minute treadmill (walk 5, run 5)
compound sets:
flat bench chest pres 15/40
flat bench fly 15/40
shrugs 15/50
Repeat for 3 sets
5 minute treadmill run
machine pec fly 15/35
machine delt fly 15/35
machine biceps 15/45
machine triceps 15/45
Repeat for 3 sets
5 minute treadmill run
single arm cable curl 15/20 each, 15.15 each, 12/30 each
triceps pressdown 15/65
single arm crossover 15/65
Repeat for 3 sets
5 minute treadmill run
crunch frog 20
Russian twist 15/15
bicycle crunch 20 sets
Repeat for 3 sets
15 minutes elliptical
Stretch
Total time: 1 hr. 37 min.
LATER: 45 minute race walk
~~~~
July 6th -
6 minute walk to gym
45 minutes elliptical
6 minute walk home
25 minutes yoga
~~~~
July 4th -
Graveyard run, 55 minutes. Three little fawns were watching us through the fence separating the graveyard from a large field. As we zig-zagged up some long hilly lanes, they were waiting at the fence to watch us. Tried to take a cell phone picture, but they took off.
~~~~
July 5th -
10 minute treadmill (walk 5, run 5)
compound sets:
flat bench chest pres 15/40
flat bench fly 15/40
shrugs 15/50
Repeat for 3 sets
5 minute treadmill run
machine pec fly 15/35
machine delt fly 15/35
machine biceps 15/45
machine triceps 15/45
Repeat for 3 sets
5 minute treadmill run
single arm cable curl 15/20 each, 15.15 each, 12/30 each
triceps pressdown 15/65
single arm crossover 15/65
Repeat for 3 sets
5 minute treadmill run
crunch frog 20
Russian twist 15/15
bicycle crunch 20 sets
Repeat for 3 sets
15 minutes elliptical
Stretch
Total time: 1 hr. 37 min.
LATER: 45 minute race walk
~~~~
July 6th -
6 minute walk to gym
45 minutes elliptical
6 minute walk home
25 minutes yoga
Friday, July 3, 2009
7.3.09
Got an extra walk in on Wednesday - 55 minutes w/the dogs & Rhianna. Teaching Sasha to walk on a leash...ugh.
Yesterday (Thursday) was a day off. Supposed to get a trigger point injection. After almost 2 hours in the doctor's office, it turns out I didn't need one. I'd so enthusiastically used my new Body Back Buddy the night before, that I had broken up all the major trigger points. She couldn't find anything injection worthy.
Today:
10 minute elliptical warmup
Leg curl machine 15/75
Leg extension machine 15/75
Butt blaster 12/75 each leg
Repeat for 3 sets
10 minute treadmill run
Prone row 15/50
Step-ups 16" 16/20
Assisted pull ups 10
Stability ball hamstring curl 20
Repeat for 3 sets
10 minute treadmill HIIT
Stability ball roll out 20
Crunch 25
Reverse crunch w/wt 15/6
Repeat for 3 sets
10 minutes Stairmaster
10 minutes elliptical
Total workout time: 90 minutes
plus some stretching
Now it's off to the chiropractor for a back workout, a trigger point massage and an adjustment!
Yesterday (Thursday) was a day off. Supposed to get a trigger point injection. After almost 2 hours in the doctor's office, it turns out I didn't need one. I'd so enthusiastically used my new Body Back Buddy the night before, that I had broken up all the major trigger points. She couldn't find anything injection worthy.
Today:
10 minute elliptical warmup
Leg curl machine 15/75
Leg extension machine 15/75
Butt blaster 12/75 each leg
Repeat for 3 sets
10 minute treadmill run
Prone row 15/50
Step-ups 16" 16/20
Assisted pull ups 10
Stability ball hamstring curl 20
Repeat for 3 sets
10 minute treadmill HIIT
Stability ball roll out 20
Crunch 25
Reverse crunch w/wt 15/6
Repeat for 3 sets
10 minutes Stairmaster
10 minutes elliptical
Total workout time: 90 minutes
plus some stretching
Now it's off to the chiropractor for a back workout, a trigger point massage and an adjustment!
Wednesday, July 1, 2009
6.30.09 - 7.1.09
Yesterday - a little 30 minute treadmill run. That's all I could eek out, miserable as I was with a sinusy summer cold.
Today - the rest did me good.
I'm still coming way down on the amount of weight I'm lifting.
10 minute elliptical warmup
lat pulldown back & front 15/60
seated row 15/80
upright cable row 15/75
Repeat for 3 sets
10 minute treadmill run
standing bicep curl w/body bar 20/24 (10 on each leg)
stability ball pushup 10
triceps dip (legs up) 15
Repeat for 3 sets
5 minute treadmill run
stability ball crunches w/plate 20/25
rope cable crunch 15/90
back extension 12 (hold last one)
Repeat for 3 sets
10 minutes stairmaster
10 minutes elliptical
Stretch!
Total workout time: 1 hr 25 minutes
My BodyBackBuddy arrived today. I love it! If you have trigger points and getting a massage once a week is not enough, you've GOT to get one of these. Ah!
Today - the rest did me good.
I'm still coming way down on the amount of weight I'm lifting.
10 minute elliptical warmup
lat pulldown back & front 15/60
seated row 15/80
upright cable row 15/75
Repeat for 3 sets
10 minute treadmill run
standing bicep curl w/body bar 20/24 (10 on each leg)
stability ball pushup 10
triceps dip (legs up) 15
Repeat for 3 sets
5 minute treadmill run
stability ball crunches w/plate 20/25
rope cable crunch 15/90
back extension 12 (hold last one)
Repeat for 3 sets
10 minutes stairmaster
10 minutes elliptical
Stretch!
Total workout time: 1 hr 25 minutes
My BodyBackBuddy arrived today. I love it! If you have trigger points and getting a massage once a week is not enough, you've GOT to get one of these. Ah!
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