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Tuesday, October 18, 2005
I'm very proud of myself. I got up this morning and did a cardio interval treadmill workout even though I only had 15 minutes to devote to it. I did 4 30 second intervals at 5, 6, 6, and 6.2 mph! Can you believe it??? 6.2 mph! I never thought that I would see that kind of speed. My legs are definitely sore from yesterday's weight session...mainly in the quads.
I'm not going to let myself fall into an "all or nothing" kind of mentality like I have this past week or so. Just because I don't feel like I can get a full workout in doesn't mean that I can't do ANY workout. Consistency is the key. Monday, October 17, 2005
I need another weekend to take a break from this past weekend! Way too busy. Didn't get a workout in yesterday and this IS NOT GOOD!!! I need to get my butt in gear and get back on it. But I got a good Leg workout in today so maybe things will fall back into place.
6 min w/u on stepper Phase 2, Week 4, Workout #2 Weights LEGS Dumbbell Lunges (Left,Right) (15, 14)x10# each hand (shooting for 15 reps) (12, 12)x10# each hand (12, 6)x 5# each hand (shooting for 12 reps) My right leg forward definitely gave out quicker than the left leg. These were HARD!!!! I was screaming with these! Dumbbell Squats (butt to calf) 12x5# each hand 12x10# each hand Dumbbell Standing Calf Raises (Left, Right) (14, 14)x5# (was trying to get 20 reps) (10, 10)x5# (was trying to get 20 reps) BACK Lat Pulldown Bowflex 12x70# 10x80# x 2 sets Dumbbell 1 Arm Row (Left, Right) (10, 10)x15# x 2 sets Seated Close Row Bowflex 10x60# 10x70# BICEPS Preacher Curl Bowflex 7x20# (was shooting for 12 reps) 5x20# 4x20# Saturday, October 15, 2005
Just a quick check-in. With all the activity I have going on today and going to the bonfire tonight, no cardio or weights. However, my shoulders are SORE today! That was a very effective workout yesterday!
Friday, October 14, 2005
Well, I was going to do this workout yesterday, but just didn't make the time for it. It's going to put me a bit off schedule for this week, but if I get some workouts in this weekend I can get back on track. I had to stay and work from home today as Kasie is recovering from a cold, so I didn't take the time to warmup or do cardio. I just wanted to get the weights in while she was taking a nap and while I was taking a break from processing data.
This workout really focused on my shoulders...I should be feeling this one tomorrow! Phase 2, Week 4, Workout #1 Weights CHEST Dumbbell Incline Flys 10x15# each hand (was trying to do 15 reps) 10x10# each hand (was trying to do 12 reps) 10x 7.5# each hand (was trying to do 12 reps) Decline Bench Press Bowflex 12x50# x 2 sets SHOULDERS Dumbbell Shoulder Press 12x7.5# each hand 10x5# each hand x 2 sets Upright Row Bowflex 10x30# x 2 sets Dumbbell Bent Over Lateral Raise 10x5# each hand Shrugs Bowflex 12x50# 10x60# x 2 sets TRICEPS Dumbbell Kickbacks 12x12.5# 12x10# "Rope" Pushdown Bowflex 12x30# 12x20# Wednesday, October 12, 2005
I *made* myself do a cardio workout this afternoon. I kept all my high intervals between 4.5 and 5.2mph! I got 26 minutes done and am quite proud of myself for breaking through this mental barrier. I'm feeling just a slight bit faster and a little less of a thundering elephant! I keep picturing myself as a sprinter so that's helping. I'm still walking to warm up and during my recovery intervals, but I know that will improve with more time and practice. Normally I would have done weights today, but I've switched up and will do weights tomorrow.
Tuesday, October 11, 2005
I used the new squat station on my Bowflex Ultimate 2 today and it's really more like a Butt Squat positioning, but that's OK. Because I'm fairly short, I can't go lower than 90 degrees with my quads. Anyway, the workout took longer than I intended because I was learning how to attach the squat station plus the leg curl/leg ext attachment. Hey! I gotta play sometimes! The bad thing is that I did no cardio afterwards.
5 min w/u on treadmill Phase 2, Week 3, Workout #4 Weights LEGS Squats Bowflex 15x20# 12x40# 10x60# Leg Press Bowflex 12x180# 10x220# 10x260# these are all MUCH higher weights!! My Bowflex maxes at 310lb...I may have to get the upgrade rods for Christmas that takes it to 410lb!!! Lying Leg Curls Bowflex 10x30# x 3 sets BACK Lat Pulldown Bowflex 12x60# 10x70# 10x80# Alternating Back Extension on Floor 15 reps, 12 reps BICEPS Dumbbell Curl 12x12.5# each hand 5x15# each hand (was trying to do 10 reps) ABS Raised Leg Crunches 20 reps, 7 reps, 5 reps Sunday, October 09, 2005
I had an AWESOME cardio session after my weight session today! I pushed myself harder on the treadmill and was able to hit 5.0mph! I think that it was really more of a mental thing than physical. My cardiovascular endurance, while much better than it was, still needs some work, but I'll get there!
4 min w/u on stepper Phase 2, Week 3, Workout #3 Weights CHEST Incline Bench Press Bowflex 15x50# 6x60# (was trying to do 12 reps) 10x50# this was a lot harder than I expected it to be…it’s like I hit a wall at 60# Dumbbell Bench Press 8x20# each hand (was trying to do 10 reps) 7x17.5# each hand (was trying to do 10 reps) Flys Bowflex 10x40# 10x30# SHOULDERS Standing Lateral Shoulder Raise Bowflex 12x20# 10x20# 12x10# Dumbbell Upright Row 12x5# each hand TRICEPS Reverse Tricep Pushdown 12x30# 10x40# 12x40# CARDIO – 27 min treadmill intervals, hitting 5.0 mph!! Friday, October 07, 2005
I had a pretty good workout today. I moved up to heavier weights on my legs and added a set so they are starting to know I mean business!!
5 min w/u on elliptical Phase 2, Week 3, Workout #2 Weights (45sec - 1min rest between sets) LEGS Lying Leg Curl 15x30# 10x30# (was trying to do 12 reps) 10x20# Leg Extension 15x30# 12x30# (I'm really hurting here!) 10x30# (It takes everything I have to get these! My legs were on fire) Leg Press (heavier weights than I've ever done) 12x80# 10x90# x 2 sets Standing Calf Raise 12x10# 15x7.5# BACK Hammer Iso-Row Machine 12x50# 10x50# 12x40# BICEPS Barbell Curl 9x24# (was trying for 12 reps) 10x18# (was trying for 12 reps) 10x15# FOREARMS Barbell Wrist Curls 20x9# 15x9# CARDIO - 17min on treadmill Tomorrow is usually my rest day, but I took yesterday off instead so I plan to get a cardio session in. Wednesday, October 05, 2005
I had to do this workout at home, but was still excited to do it! However, something happened in the translation and it didn't turn out to be a great workout :-( The kids were not leaving me alone and were wanting supper so I rushed through the workout...hence no cardio afterwards. This is definitely not a trend I want to continue!
Warmup was carrying my new Bowflex Selectech Adjustable Dumbbells downstairs...all 116 pounds of them! Phase 2, Week 3, Workout #1 Weights CHEST Dumbbell Bench Press 15x20# each hand 6x22.5# each hand (was trying to do 12 reps) 10x17.5# each hand Incline Bench Press Bowflex 10x50# (was trying to do 12 reps) 10x40# x 2 sets SHOULDERS Dumbbell Front Shoulder Raise and Lateral Raise compounded in one move 6x 7.5# each hand (was trying to do 10 reps) 10x5# each hand TRICEPS Dumbbell Kickbacks Left: 12x12.5# Right: 12x12.5# Dumbbell SkullCrusher 6x10# each hand (was trying to do 10 reps) Tuesday, October 04, 2005
I had an awesome workout today and it really hit my legs. I've been upping the weights and I'm feeling it!
5 min w/u on elliptical Phase 2, Week 2, Workout #4 Weights (1 min rest between sets) LEGS Leg Press(weight listed are the plates added to the sled) 15x60# 12x70# 10x80# Dumbbell Lunges 12x3# each hand 10x5# each hand 12x5# each hand (Legs were Screaming here!) Seated Calf Raises 20x20# 15x40# 15x40# BACK Good Mornings 15x12# x 2 sets 12x15# One Arm Dumbbell Row 12x10# 10x12.5# 12x10# BICEPS Dumbbell Bicep Curl 12x10# each hand 10x12.5# each hand 12x10# each hand (these were HARD) CARDIO - 20min on treadmill I will be doing abs tonight and tomorrow is scheduled to be chest/shoulders/tris. I'm starting on my 3rd week of my Global Fitness routine. Feeling strong! Sunday, October 02, 2005
Yesterday was my rest day, albeit a very active one. DH and I spent the morning getting the house cleaned and laundry done and then finished putting the Bowflex together. It is a fabulous machine! I had a great workout with it today.
4 min w/u on stepper Phase 2, Week 2, Workout #3 Weights (1 min rest between sets) CHEST Incline Bench Press Bowflex 15x50# 12x50# 10x40# Flys Bowflex 12x30# x 2 sets 10x40# SHOULDERS Shoulder Press Bowflex 12x30# x 2 sets 10x40# Standing Lateral Shoulder Raise Bowflex 9x20# (was trying to do 12) 12x10# TRICEPS Triceps Pushdown Bowflex 12x30# 12x40# 10x40# ABS Seated Knee Raises 15 reps, 11 reps, 8 reps CARDIO - 21 min, treadmill Tomorrow is a cardio only day. |