Left on Thursday for Palm Springs, so routine was a little mixed up...
Thursday: rest -- on plane all day :-(
Friday: 1.5 hour hike in mountains, Chest and Arms at local gym
incl Db press: 15/14, 20/12, 25/10, 25/8, 25/6
iso cbl press: 15/10, 15/8, 20/8
DB fly: 10/12 x3
incl db curl: 15-/12, 10, 8, 6
tri pd cbl: 25/12, 20/10, 8, 8
Cbl curl: 20/10 x3
Tri ext: 10/10 x3
Saturday: 2-hour killer hike in mountains. Like stair stepping on the highest level nonstop. My legs!
Sunday: rest, on plane all day ;-(
Monday: rest, totally out of it ;-(
Today: going to do cardio and legs in a bit :-)
Tuesday, February 10, 2009
Thursday, February 5, 2009
Thursday, 2-5-09
Wednesday: back and shoulders and HIIT
I keep dealing with reduced workout time. It got really busy at GWU last night and I wasn't expecting it. Anyway after everyone left, I did a high intensity circuit training in 30 min.: lat pull, deadlifts, seated row, DB press and lat shoulder raise and followed by 2-3 minutes HIIT, then repeated 4 x.
The highlights were that I did the deadlifts with 2 35-pd. DBs (highest yet) and supersetted DB press with 12-lb lat raise. Remember when I said I couldn't get past the 8's?!
I keep dealing with reduced workout time. It got really busy at GWU last night and I wasn't expecting it. Anyway after everyone left, I did a high intensity circuit training in 30 min.: lat pull, deadlifts, seated row, DB press and lat shoulder raise and followed by 2-3 minutes HIIT, then repeated 4 x.
The highlights were that I did the deadlifts with 2 35-pd. DBs (highest yet) and supersetted DB press with 12-lb lat raise. Remember when I said I couldn't get past the 8's?!
Wednesday, February 4, 2009
Wed. 2-3
Sunday, 2-1: Abs and HIIT cardio
Monday, 2-2: rest
Tuesday, 2-3: Legs and Steady state
Leg ext: 60/10, 70/10, 75/10
Leg Press: 80/14, 80/12, 100/10, 100/8, 120/6
Leg curl: 45/12, 50/10, 55/8, 60/6
Sumo squat with DB: 40/12 x2, 50/12 x2
--Went with lower weights but used 2 balance discs. Definitely felt this!
Lunges: 15/side on 2 discs, 1 set with alternating lunges onto 1 disc
Standing Calf raise: 70/15 x4
Monday, 2-2: rest
Tuesday, 2-3: Legs and Steady state
Leg ext: 60/10, 70/10, 75/10
Leg Press: 80/14, 80/12, 100/10, 100/8, 120/6
Leg curl: 45/12, 50/10, 55/8, 60/6
Sumo squat with DB: 40/12 x2, 50/12 x2
--Went with lower weights but used 2 balance discs. Definitely felt this!
Lunges: 15/side on 2 discs, 1 set with alternating lunges onto 1 disc
Standing Calf raise: 70/15 x4
Saturday, January 31, 2009
Sat. 1-31
Saturday: at home--HIIT, chest, arms
I wasn't able to make it to the gym so I got out my Reebok step and resistance tubes and did a circuit training while listening to Le Tigre: one song I did cardio, the next song I did 20 pushups, 20 bi curls, and 20 tricep dips/pushdowns. Kept up for 45 minutes. Felt good! Tired too.
Friday, HIIT: visiting a friend in WV so I insisted on doing a kettlebell workout. It was my HIIT day anyway, so I think I accomplished what I needed to.
I wasn't able to make it to the gym so I got out my Reebok step and resistance tubes and did a circuit training while listening to Le Tigre: one song I did cardio, the next song I did 20 pushups, 20 bi curls, and 20 tricep dips/pushdowns. Kept up for 45 minutes. Felt good! Tired too.
Friday, HIIT: visiting a friend in WV so I insisted on doing a kettlebell workout. It was my HIIT day anyway, so I think I accomplished what I needed to.
Sunday, January 25, 2009
Sun 1-25
Friday, 1-24 LEGS and HIIT
LP: 80/14, 80/12, 100/10, 100/8, 100/6
walking lunges with plates: 50/12, 10, 8, 8
Stability Ball hamstring curl: 4 sets--12, 10, 8, 6
--my hams were very sore and tight from the cardio this week
Leg Ext: 60/12 x4
Lunge jumps: 3 sets 10 minimal rest
calf raise: 80/12, 85/10, 90/8 x2
Saturday, 1-25 rest
Sunday, 1-26 BACK & SHOULDERS, HIIT
I did a high-intensity strength/cardio mix. I have been wanting to do something a little different.
3 sets of shoulder presses and seated rows back to back with 3 minute warm up to 1 minute HIIT on tmill:
Cable shoulder press: 35/12, 40/16, 40/20 (10/arm) (both arms, alternating and one arm) repeated 2 x
Cable Back Row: 40/12, 45/12, 50/12 (same as above) repeated 2 x
3 sets of Lat pulls and rear delt rows followed by 5 min on arc trainer
OH lat pull with plate on Stablility ball: 25/12 x2
Rear delt rows with resistance band: heavy/15 x2
Don't know if that makes any sense but I"m tired!
LP: 80/14, 80/12, 100/10, 100/8, 100/6
walking lunges with plates: 50/12, 10, 8, 8
Stability Ball hamstring curl: 4 sets--12, 10, 8, 6
--my hams were very sore and tight from the cardio this week
Leg Ext: 60/12 x4
Lunge jumps: 3 sets 10 minimal rest
calf raise: 80/12, 85/10, 90/8 x2
Saturday, 1-25 rest
Sunday, 1-26 BACK & SHOULDERS, HIIT
I did a high-intensity strength/cardio mix. I have been wanting to do something a little different.
3 sets of shoulder presses and seated rows back to back with 3 minute warm up to 1 minute HIIT on tmill:
Cable shoulder press: 35/12, 40/16, 40/20 (10/arm) (both arms, alternating and one arm) repeated 2 x
Cable Back Row: 40/12, 45/12, 50/12 (same as above) repeated 2 x
3 sets of Lat pulls and rear delt rows followed by 5 min on arc trainer
OH lat pull with plate on Stablility ball: 25/12 x2
Rear delt rows with resistance band: heavy/15 x2
Don't know if that makes any sense but I"m tired!
Thursday, January 22, 2009
Wednesday 1-22
Steady state and Advanced Pilates
OK, I weighed and did measurements. Not as bad as I feared, but a long way from contest prep weight ;-( I know it's normal, just wish I could look like that all the time!
Weight: 122.5
Waist 29.25
Upper hip: 34.5
R thigh: 22
OK, I weighed and did measurements. Not as bad as I feared, but a long way from contest prep weight ;-( I know it's normal, just wish I could look like that all the time!
Weight: 122.5
Waist 29.25
Upper hip: 34.5
R thigh: 22
Wednesday, January 21, 2009
Tuesday, 1-20
BACK and SHOULDERS, HIIT
Read another article about pre-fatiguing shoulders, so tried that. Really felt it yesterday, but surprised my shoulders aren't sore today...
Lat pull close grip: 40/14, 45/12, 45/10, 50/8, 55/6
deadlifts: 50/10, 50/8, 60/8, 60/8
seated row: 40/12 x3
3 Supersets:
lat raise 10/12 x3
DB press 10/12 x3
Nonstop superset to fatigue:
Upright BB row: 20/12
BB press 20/12
Read another article about pre-fatiguing shoulders, so tried that. Really felt it yesterday, but surprised my shoulders aren't sore today...
Lat pull close grip: 40/14, 45/12, 45/10, 50/8, 55/6
deadlifts: 50/10, 50/8, 60/8, 60/8
seated row: 40/12 x3
3 Supersets:
lat raise 10/12 x3
DB press 10/12 x3
Nonstop superset to fatigue:
Upright BB row: 20/12
BB press 20/12
Monday, January 19, 2009
Monday 1-19
LEGS and steady state
Leg press: 80/14, 80/12, 100/10, 100/8, 100/6
Walking lunges: 50/12, 50/10, 50/8 x2
Lying leg curl: 55/12, 55/10, 60/8, 65/6
Leg ext: 60/12 x4
Calf raise: 70/12, 80/10, 90/8 x2
Squat jumps: 3 sets of 10
Leg press: 80/14, 80/12, 100/10, 100/8, 100/6
Walking lunges: 50/12, 50/10, 50/8 x2
Lying leg curl: 55/12, 55/10, 60/8, 65/6
Leg ext: 60/12 x4
Calf raise: 70/12, 80/10, 90/8 x2
Squat jumps: 3 sets of 10
Sunday, January 18, 2009
Sunday 1-18
Sunday: CHEST, ARMS
I recently read an article about focusing on the eccentric portion of the contraction, so Chris and I partnered today and helped each other lift heavier while lowering the weights ourselves.
1. DB press: 15/14, 20/12, 25/10, 30/8, 30/6
2. HS iso lat chest press: 25/10, 25/8 x2
3. BB curl: 30/12, 40/10, 40/8 x2
4. Tri pushdown: 30/12, 40/10, 50/8 x2
5. DB curl: 10# to failure
6. Tri dips: to faliure
I recently read an article about focusing on the eccentric portion of the contraction, so Chris and I partnered today and helped each other lift heavier while lowering the weights ourselves.
1. DB press: 15/14, 20/12, 25/10, 30/8, 30/6
2. HS iso lat chest press: 25/10, 25/8 x2
3. BB curl: 30/12, 40/10, 40/8 x2
4. Tri pushdown: 30/12, 40/10, 50/8 x2
5. DB curl: 10# to failure
6. Tri dips: to faliure
Thursday, January 8, 2009
Tues. 1-7
Tuesday 1-6 chest, bi tri
At yet another gym, Fitness First. Why are some machines so different in terms of weight?? I swear I'm working hard even though it doesn't look like it sometimes
1. Incl db press: 15/14, 20/12, 25/10, 30/8, 30/6
2. chest press machine: 35/10, 45/8 x2
3. standing cable fly: 10/12 x3 (this was very hard!)
4. incl db curl: 12.5/12, 12.5/10, 15/8, 15/6
5. tri rope pd: 20/12, 20/10, 20/8 x2
6. BB curl: 30/10 x3
7. lying tri ext: 10/10 x3
Wednesday 1-7 Legs, steady state
1. leg ext: 60/10, 65/10, 70/10
2. squat Smith: 50/14, 60/12, 65/10, 70/8, 75/6
3. lying leg curl: 40/12, 45/10, 55/8, 60/6
4. Sumo on LP: 80/12 x4
5. calf press on LP in between sumo: 80/15 x4
6. walking lunges with plates: 50/15 x2
At yet another gym, Fitness First. Why are some machines so different in terms of weight?? I swear I'm working hard even though it doesn't look like it sometimes
1. Incl db press: 15/14, 20/12, 25/10, 30/8, 30/6
2. chest press machine: 35/10, 45/8 x2
3. standing cable fly: 10/12 x3 (this was very hard!)
4. incl db curl: 12.5/12, 12.5/10, 15/8, 15/6
5. tri rope pd: 20/12, 20/10, 20/8 x2
6. BB curl: 30/10 x3
7. lying tri ext: 10/10 x3
Wednesday 1-7 Legs, steady state
1. leg ext: 60/10, 65/10, 70/10
2. squat Smith: 50/14, 60/12, 65/10, 70/8, 75/6
3. lying leg curl: 40/12, 45/10, 55/8, 60/6
4. Sumo on LP: 80/12 x4
5. calf press on LP in between sumo: 80/15 x4
6. walking lunges with plates: 50/15 x2
Monday, January 5, 2009
Monday, 1-5
Sunday, 1-4 BACK, SHOULDERS, Steady state cardio
1. DB lat pullover: 15/14, 20/12, 25/10, 25/8, 30/6
2. Bent row DB: 20/10, 25/8 x3
3. Rope pulldown: 25/12, 30/12, 25/12
4. DB Arnold press: 15/12, 15/10, 15/8, 15/6 (was much harder than regular press--could barely finish...)
5. Side shoulder raise: 12.5/10 x4
Monday, 1-5 HIIT cardio
Been good meal-wise today!
1. DB lat pullover: 15/14, 20/12, 25/10, 25/8, 30/6
2. Bent row DB: 20/10, 25/8 x3
3. Rope pulldown: 25/12, 30/12, 25/12
4. DB Arnold press: 15/12, 15/10, 15/8, 15/6 (was much harder than regular press--could barely finish...)
5. Side shoulder raise: 12.5/10 x4
Monday, 1-5 HIIT cardio
Been good meal-wise today!
Sunday, January 4, 2009
Sunday, 1-04
Wednesday, 12-31 HIIT and Advanced Pilates
Thursday, 1-1 Rest
Friday, 1-2 Chest, Bi Tri
1. Incline DB press: 15/14, 20/12, 20/10, 25/8, 30/6
2. cbl press: 40/10, 40-30/8, 35/8
3. Chest fly: 45/12, 40/12, 35/12
4. Incl db curl: 10/12, 12/10, 15/8, 15/6
5. tri bar pd: 35/12, 35/10, 40/8 x2
6. cbl curl: 40/10 x2, 35/10
7. Lying tri ext: 10/10 x3
Sat 1-3 Legs
1. Leg ext: 50/10, 55/10, 60/10
2. squat smith: 45/14, 55/12, 60/10, 65/8, 70/6
3. lying leg curl: 40/12, 45/10, 50/8, 55/6
4. sumo squats: 60/12 x2 -- did last 2 sets on Leg press (DB's were hurting my wrists) 80/12 x2
5. standing calf: 60/15 x4
Thursday, 1-1 Rest
Friday, 1-2 Chest, Bi Tri
1. Incline DB press: 15/14, 20/12, 20/10, 25/8, 30/6
2. cbl press: 40/10, 40-30/8, 35/8
3. Chest fly: 45/12, 40/12, 35/12
4. Incl db curl: 10/12, 12/10, 15/8, 15/6
5. tri bar pd: 35/12, 35/10, 40/8 x2
6. cbl curl: 40/10 x2, 35/10
7. Lying tri ext: 10/10 x3
Sat 1-3 Legs
1. Leg ext: 50/10, 55/10, 60/10
2. squat smith: 45/14, 55/12, 60/10, 65/8, 70/6
3. lying leg curl: 40/12, 45/10, 50/8, 55/6
4. sumo squats: 60/12 x2 -- did last 2 sets on Leg press (DB's were hurting my wrists) 80/12 x2
5. standing calf: 60/15 x4
Subscribe to:
Posts (Atom)