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

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

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.