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
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