Good week this week! I just kept making myself do my workouts. In the morning I would wake up and be like "I'm not going to do it today". But after an hour or two I would just go do it! So here's my week:
Sunday:
"Daniel"
50 pullups (I did assisted pullups and chins)
400 m. elliptical
45lb thrusters
800 m. elliptical
45lb thrusters
400 m. elliptical
50 pullups (assisted, some chins, and ended with bent over bb rows 45#)
Time ~ 27:14
Monday:
"10 for 10" (my own little made up thing) 5 rounds of 10 exercises, 10 reps each, mostly bw.
Pushups
Walking Lunges
Bi Curls @ 22#
Glute Ham Situps
Tri Exts @ 22#
Flyes 10's
Step Ups
Hammer Curls 10's
Back Exts
Tri Kickbacks 10's
Time ~ 28:42
Plus rbike for 5 miles
Tuesday:
"Diane" Reps 21-15-9
135# Deadlifts
Pike Pushups
Time: 8:13
Plus rbike 5 miles
Wed: off. just walked the dog
Thursday:
"Pizza Pie" (400 m. ellip, choose your own two toppings with reps at 21-18-15-12-9-6-3, 400 m. ellip)
400 m. ellip
BP @ 65#
Plate Swings w/10's
400 m. ellip
Time ~ 22:46
Plus rbike 5 miles
Friday:
"Act your Age" (another thing I made up this morning) Age = reps & time (37 for me). Put together a program and try to complete it within the time given.
Squats @ 95#
BB Bi Curls @ 22#
Crunches
RDL's @ 95#
Tri Exts @ 22#
Bicycles
Leg Exts @ 90#
Lat Raises w/ 5's (wimp!)
Side Bends w/ 10's
Leg Curls @ 30#
Calf Raises
Ab Adductor V's
Walking Lunges - total steps
Ellip .3 mi ~~~I finished the whole weight workout and then did .3 miles on the ellipt before time was up. Yay!
See ya next week!
Friday, September 25, 2009
Friday, September 18, 2009
Another Week - Staying consistent!
Alright! It's another week down. The workouts are becoming a good habit again and I'm enjoying them. I really just love the attitude that I don't HAVE to do it. For a while there that's what it felt like and I got burned out. Now I CAN do them if I'd like. And I can choose not to as well. It's a much better style for me. But I do want to stay consistent as well, so that's a bit of a struggle between being consistent and being obsessed. So I fit it into my schedule when possible, but I don't work the rest of my life around fitness. It's just another slice that fits in with the other stuff. Hmm, where'd all this babbling come from? Let's get on to the week!
Monday 9/14: Back w/a litte shoulders & bi's - a bit lazy today. Am I always lazy on back day??
Lat Pulls 65x6, 75x4x2
Cable Rows 75x6x3
Cable Upright Rows 35x6x3
Bi Curls 10's x 10 x 2 (really need some 15-30lb db's, these 10# plates are getting boring)
BB Bi Curls 45x8x3
Tues 9/15 Legs:
Squats 95x12 wu, 115x10, 125x8, 135x6
DL's 95x10x3 - lazy again!
RDL's 105x10x3
Exts 45x10, 90x10, 135x8, 160x4, 180x1 - that 180 is a personal best for me!
Leg Curls 45x6x3
Wed 9/16: Off. Except I rode the rbike 5 miles. I'm going for 100 miles in 10 weeks. That's only 10 a week which is easy enough. Oh, and we went and played basketball. And walked the dog. Day off?? LOL.
Thurs 9/17: Chest/Tri's - a bit of a benching day
Decline BP 45x10x3
BB Pullover & Press 12x10x3 - (no point in pressing 12 pounds. But the pullovers are kinda tough for me so next time I'll just do the pullover part and not the press. maybe add 5lbs)
Reverse Grip Bench Press 45x8x3 - (didn't like the grip at all)
Guillotine Press 45x8, 65x8x2
Tri Exts 12x10, 17x10, 22x10 (will start at 22 next time)
Tri Pushdowns 15x8, 35x8 (too hard for me), 25x8
And 5 miles on the rbike.
Friday 9/18: Legs - mainly squats today
Squats - normal stance
95x10, 115x8, 135x6, 150x4
Squats - Feet Together
95x10, 115x8, 135x6, 150x4
Squats - Sumo/Plie
95x10, 115x8, 135x6
Bulgarians
45x10 ea leg wu, 65x5 ea leg, 85x5 ea leg
Overhead Squats
45x8x3
SLDL's
135x6x3
Farmer's Walk - just something to finish out the workout that I've been wanting to try, but keep forgetting :)
45's x 60 feet, 45's x 120 feet
There's my week! Not sure what we'll do this weekend. We haven't had an adventure in a while...
Monday 9/14: Back w/a litte shoulders & bi's - a bit lazy today. Am I always lazy on back day??
Lat Pulls 65x6, 75x4x2
Cable Rows 75x6x3
Cable Upright Rows 35x6x3
Bi Curls 10's x 10 x 2 (really need some 15-30lb db's, these 10# plates are getting boring)
BB Bi Curls 45x8x3
Tues 9/15 Legs:
Squats 95x12 wu, 115x10, 125x8, 135x6
DL's 95x10x3 - lazy again!
RDL's 105x10x3
Exts 45x10, 90x10, 135x8, 160x4, 180x1 - that 180 is a personal best for me!
Leg Curls 45x6x3
Wed 9/16: Off. Except I rode the rbike 5 miles. I'm going for 100 miles in 10 weeks. That's only 10 a week which is easy enough. Oh, and we went and played basketball. And walked the dog. Day off?? LOL.
Thurs 9/17: Chest/Tri's - a bit of a benching day
Decline BP 45x10x3
BB Pullover & Press 12x10x3 - (no point in pressing 12 pounds. But the pullovers are kinda tough for me so next time I'll just do the pullover part and not the press. maybe add 5lbs)
Reverse Grip Bench Press 45x8x3 - (didn't like the grip at all)
Guillotine Press 45x8, 65x8x2
Tri Exts 12x10, 17x10, 22x10 (will start at 22 next time)
Tri Pushdowns 15x8, 35x8 (too hard for me), 25x8
And 5 miles on the rbike.
Friday 9/18: Legs - mainly squats today
Squats - normal stance
95x10, 115x8, 135x6, 150x4
Squats - Feet Together
95x10, 115x8, 135x6, 150x4
Squats - Sumo/Plie
95x10, 115x8, 135x6
Bulgarians
45x10 ea leg wu, 65x5 ea leg, 85x5 ea leg
Overhead Squats
45x8x3
SLDL's
135x6x3
Farmer's Walk - just something to finish out the workout that I've been wanting to try, but keep forgetting :)
45's x 60 feet, 45's x 120 feet
There's my week! Not sure what we'll do this weekend. We haven't had an adventure in a while...
Friday, September 11, 2009
Weekly Update 9/7 thru 9/11
I'm still going!! Last Friday I just didn't get to my workout. Oh well. I got in my 4/4 that I planned this week. Plus one of the fitness sites I go to has a 12 week challenge going on and this week was 20 minutes of cardio each day. I don't usually do cardio, just haven't felt up to it quite yet. But I've followed through this week.
Monday: Chest/Tri's/Bi's
BP
45x8 wu
65x8x3 with knee ups 8x3
Bench Dips
8x3
Flye's
10's x 10 x 3 with bicycles 16x3
Pushups
8x3
Bi Curls
10's x 10 x 3 with crunches 8x3
Tri Kickbacks
10's x 10 x 3 with knee ups 8x3
Plank Tri Kicksbacks
1 set of 5 each side with 10# - testing this new move out
BB Bicep Curls
32 x 8 x 3 with supermans
SkullCrushers (and yes I hit my skull a few times LOL)
12x8
22x8x2 with bicycles 16x3
Cardio - pool volleyball and swimming.
Tuesday: Legs, paired circuits
Squats 95x10
& Leg Curls 20x15x3
Deadlifts 95x10x3
& Step Ups 45x10x3
Extensions 65x10x3
& Calf Raises 95x10x3
Cardio: Bellydance 30 minutes, ballet barre moves 20 minutes
Wednesday: Off. Cardio - racquetball, basketball, swimming 75 minutes.
Wednesday we did a little theme of 9's since it was 09/09/09. We did:
Racquetball to 9 points.
Basketball to 9 points
Swam 9 laps in the pool
9 holes of golf on wii sports
Did 9 races on Mario Kart
Read Psalm 9
Walked .9 miles
Played 9 innings of Mario Sluggers (wii)
Thursday: Back
Lat Pulls 55x6x4
Cable Rows 55x6x4
Upright Rows (cable) 25x6x4
Was busy doing other stuff so didn't finish (made bread, made jelly, strawberry pie, peanut butter)
Friday: Legs, back to heavy lifting again for the next few weeks
Deadlifts
95x8 warmup
135x6x3
Romanian Deadlifts
135x6x3
Squats
95x8x3 - i really pre-exhausted on those deadlifts. I went down for the first squat and my legs were already so shaky I didn't think I'd be coming back up LOL.
Extensions
50x10 warmup
95x8
140x6x2
Cardio: Barbell Complexes (these are for cardio, not resistance training). Grab a barbell that you can handle for your weakest move in the circuit (for me that is the shoulder press). I just use the bar which is 45 lbs. Go straight down the circuit transitioning from one move into the next without putting down the barbell, and do it 6 times. That is 1 round. You can rest about 30 to 60 seconds after each round. I did 20 minutes worth which ended up being 8 rounds (or 48 reps).
Deadlift to
Shoulder Press to
Squat to
Calf Raise to
Good Morning to
Shoulder Press to
Bent Over Barbell Row
That is it for the week! Except for cardio on Saturday and Sunday which I'm not sure what it will be yet.
Monday: Chest/Tri's/Bi's
BP
45x8 wu
65x8x3 with knee ups 8x3
Bench Dips
8x3
Flye's
10's x 10 x 3 with bicycles 16x3
Pushups
8x3
Bi Curls
10's x 10 x 3 with crunches 8x3
Tri Kickbacks
10's x 10 x 3 with knee ups 8x3
Plank Tri Kicksbacks
1 set of 5 each side with 10# - testing this new move out
BB Bicep Curls
32 x 8 x 3 with supermans
SkullCrushers (and yes I hit my skull a few times LOL)
12x8
22x8x2 with bicycles 16x3
Cardio - pool volleyball and swimming.
Tuesday: Legs, paired circuits
Squats 95x10
& Leg Curls 20x15x3
Deadlifts 95x10x3
& Step Ups 45x10x3
Extensions 65x10x3
& Calf Raises 95x10x3
Cardio: Bellydance 30 minutes, ballet barre moves 20 minutes
Wednesday: Off. Cardio - racquetball, basketball, swimming 75 minutes.
Wednesday we did a little theme of 9's since it was 09/09/09. We did:
Racquetball to 9 points.
Basketball to 9 points
Swam 9 laps in the pool
9 holes of golf on wii sports
Did 9 races on Mario Kart
Read Psalm 9
Walked .9 miles
Played 9 innings of Mario Sluggers (wii)
Thursday: Back
Lat Pulls 55x6x4
Cable Rows 55x6x4
Upright Rows (cable) 25x6x4
Was busy doing other stuff so didn't finish (made bread, made jelly, strawberry pie, peanut butter)
Friday: Legs, back to heavy lifting again for the next few weeks
Deadlifts
95x8 warmup
135x6x3
Romanian Deadlifts
135x6x3
Squats
95x8x3 - i really pre-exhausted on those deadlifts. I went down for the first squat and my legs were already so shaky I didn't think I'd be coming back up LOL.
Extensions
50x10 warmup
95x8
140x6x2
Cardio: Barbell Complexes (these are for cardio, not resistance training). Grab a barbell that you can handle for your weakest move in the circuit (for me that is the shoulder press). I just use the bar which is 45 lbs. Go straight down the circuit transitioning from one move into the next without putting down the barbell, and do it 6 times. That is 1 round. You can rest about 30 to 60 seconds after each round. I did 20 minutes worth which ended up being 8 rounds (or 48 reps).
Deadlift to
Shoulder Press to
Squat to
Calf Raise to
Good Morning to
Shoulder Press to
Bent Over Barbell Row
That is it for the week! Except for cardio on Saturday and Sunday which I'm not sure what it will be yet.
Thursday, September 3, 2009
8/31 through 9/3
If you haven't seen my garden blog for today, well this week has been crazy due to my son being diagnosed with Type 1 diabetes (insulin dependent). So we're all trying to get used to this new routine in our lives. I've kept up with my workouts, so here they are for the week so far.
Monday - Crossfit "Linda" (aka three bars of death), For time.
Sets go 10/9/8/7/6/5/4/3/2/1 - little to no rest between each move.
Deadlifts @ 135#
Bench Press @ 65#
Clean High Pulls @ 40#
Time - 18:33
Tuesday - Crossfit "Kelly", For time .
5 Rounds of:
Run 400m (i was on my elliptical)
30 Box Jumps
30 Wall Ball
Time - 31:55
Wed - Off. Played Wii Outdoor Adventure and did 15 min pilates
Thurs - Crossfit "Murph" For time.
Run 1 Mile (elliptical)
100 pullups (i did supine, knees bent)
200 pushups
300 squats
Run 1 Mile (elliptical again)
Time - 1:04:55.
Tomorrow is supposed to be Fight Gone Bad. I'll have to see how I feel because my shoulder and neck feel funky today. I think it was the pullups. So I may have to do a different workout since FGB includes Mil BB Press and Row which are not going to go well with my problem right now. We'll see!
Monday - Crossfit "Linda" (aka three bars of death), For time.
Sets go 10/9/8/7/6/5/4/3/2/1 - little to no rest between each move.
Deadlifts @ 135#
Bench Press @ 65#
Clean High Pulls @ 40#
Time - 18:33
Tuesday - Crossfit "Kelly", For time .
5 Rounds of:
Run 400m (i was on my elliptical)
30 Box Jumps
30 Wall Ball
Time - 31:55
Wed - Off. Played Wii Outdoor Adventure and did 15 min pilates
Thurs - Crossfit "Murph" For time.
Run 1 Mile (elliptical)
100 pullups (i did supine, knees bent)
200 pushups
300 squats
Run 1 Mile (elliptical again)
Time - 1:04:55.
Tomorrow is supposed to be Fight Gone Bad. I'll have to see how I feel because my shoulder and neck feel funky today. I think it was the pullups. So I may have to do a different workout since FGB includes Mil BB Press and Row which are not going to go well with my problem right now. We'll see!
Friday, August 28, 2009
Thursday & Friday Stuff. Fun bike intervals!
Just had a really good feeling workout. The kind where when you're done, you just feel alive and ready to tackle anything! Today was back to lighter weights and I just did a mish-mash of stuff revolving around legs, but hitting the shoulders and chest too.
Clean & Press
45x10x3 w/ crunches 10x3
Squats
115x10x3 w/bicycles 20x3
Plate Swings (i could really use some db's here, but making do!)
10's x 10 x 3 w/4 position hip flexor stretches
Walking Lunges w/Lat Raises at bottom of lunge (did I mention I could really use some db's??)
10's x 8 x 2
5's x 8
w/ Plate side bends 10's x 10 x 3
Then onto Blaster Burpee Biking Intervals. Yes, here comes another bizarre form of intervals from me. It consists of biking, Mahler Body Blasters, & 6 count Burpees. The biking part is your "rest" period.
Minutes 1-5 Warmup
Minute 6 = Mahler Body Blasters
Minute 7 = Biking
Minute 8 = Burpees
Minute 9 = Biking
Minute 10 = Mahler Body Blasters
Minute 11 = Biking
Minute 12 = Burpees
Minute 13 = Biking
Minute 14 = Mahler Body Blasters
Minute 15 = Biking
Minute 16 = Burpees
Minute 17 = Biking
Minute 18 = Mahler Body Blasters
Minute 19 = Biking
Minute 20 = Burpees
Minutes 21-25 cool down biking
I did between 8-10 reps of blasters and burpees each set. So at about 9/set that's about 72 pushups and 72 squats added into the mix.
Then I did 5 minutes of hip flexor stretches since I just did the worst thing in the world for tight hip flexors - riding the bike.
Yesterday was Back day and it was short and sweet since I had to get out and paint the house.
Lat Pulls 55x6, 65x6x2
Reverse Grip Lat Pulls 55x6, 65x6x2
Bent Over BB rows 45x8, 65x6, 85x4
90 minutes of house painting and climbing up and down the ladder
And 20 mintues of pilates in the evening.
Recap of 4 weeks:
I'm feeling good and consistent with the lifting workouts, so on to the next phase. I'm the same weight or actually even slightly higher because I've been lifting, but haven't messed with the diet yet. I can feel my quads getting harder though so it is working. This next week I start the cleaner eating phase and I am certain that in the next 4 weeks I'll see some great changes if I can stick to that part of things. I'm looking for a 6lb loss in the next 4 weeks. I will also be adding in some cardio to my workouts at this point, but not alot yet. We'll save that for the end of the challenge. What challenge? LOL, well two of them. The 10 week Super Star Success challenge over at the BuffMother Rally Room. And the 12 week challenge over at the Strong Woman Training Room. I need all of the motivation and encouragement I can get to make this happen!
Clean & Press
45x10x3 w/ crunches 10x3
Squats
115x10x3 w/bicycles 20x3
Plate Swings (i could really use some db's here, but making do!)
10's x 10 x 3 w/4 position hip flexor stretches
Walking Lunges w/Lat Raises at bottom of lunge (did I mention I could really use some db's??)
10's x 8 x 2
5's x 8
w/ Plate side bends 10's x 10 x 3
Then onto Blaster Burpee Biking Intervals. Yes, here comes another bizarre form of intervals from me. It consists of biking, Mahler Body Blasters, & 6 count Burpees. The biking part is your "rest" period.
Minutes 1-5 Warmup
Minute 6 = Mahler Body Blasters
Minute 7 = Biking
Minute 8 = Burpees
Minute 9 = Biking
Minute 10 = Mahler Body Blasters
Minute 11 = Biking
Minute 12 = Burpees
Minute 13 = Biking
Minute 14 = Mahler Body Blasters
Minute 15 = Biking
Minute 16 = Burpees
Minute 17 = Biking
Minute 18 = Mahler Body Blasters
Minute 19 = Biking
Minute 20 = Burpees
Minutes 21-25 cool down biking
I did between 8-10 reps of blasters and burpees each set. So at about 9/set that's about 72 pushups and 72 squats added into the mix.
Then I did 5 minutes of hip flexor stretches since I just did the worst thing in the world for tight hip flexors - riding the bike.
Yesterday was Back day and it was short and sweet since I had to get out and paint the house.
Lat Pulls 55x6, 65x6x2
Reverse Grip Lat Pulls 55x6, 65x6x2
Bent Over BB rows 45x8, 65x6, 85x4
90 minutes of house painting and climbing up and down the ladder
And 20 mintues of pilates in the evening.
Recap of 4 weeks:
I'm feeling good and consistent with the lifting workouts, so on to the next phase. I'm the same weight or actually even slightly higher because I've been lifting, but haven't messed with the diet yet. I can feel my quads getting harder though so it is working. This next week I start the cleaner eating phase and I am certain that in the next 4 weeks I'll see some great changes if I can stick to that part of things. I'm looking for a 6lb loss in the next 4 weeks. I will also be adding in some cardio to my workouts at this point, but not alot yet. We'll save that for the end of the challenge. What challenge? LOL, well two of them. The 10 week Super Star Success challenge over at the BuffMother Rally Room. And the 12 week challenge over at the Strong Woman Training Room. I need all of the motivation and encouragement I can get to make this happen!
Tuesday, August 25, 2009
Monday & Tuesday Workouts, 8/25
Monday was chest and it really felt like a rather wimpy workout. But today I'm feeling quite sore so I guess it was better than I thought.
BP
65x8x3
85x2
85x6
Flyes
10's x 10 x 3
Cable Flyes
10x6
10x8
Pushups
10
Today was Leg day! I did all single leg exercises. It was good stabilization work and I found out my left leg is weaker and tighter than my right.
#'s are for each leg, not the total. (ie. 45x5 = 5 reps each leg with 45lbs)
Single Leg Bench Squats
45x5
45x5
55x5
65x5
75x5
Bulgarians
45x5
55x5
65x5
75x5
Step Ups onto bench
45x5
55x5
65x5
75x5
Walking Lunges
75x8x3 (8 steps total, not each leg)
Leg Exts - Left Leg only to give it a little more work
45x6x3
Then I spent 90 minutes removing the ivy from the front of my house - it fell part way down in a storm last week and I couldn't salvage it. It has been growing there for 9 years. It was sad to have to pull it down. And it was hard work too!
BP
65x8x3
85x2
85x6
Flyes
10's x 10 x 3
Cable Flyes
10x6
10x8
Pushups
10
Today was Leg day! I did all single leg exercises. It was good stabilization work and I found out my left leg is weaker and tighter than my right.
#'s are for each leg, not the total. (ie. 45x5 = 5 reps each leg with 45lbs)
Single Leg Bench Squats
45x5
45x5
55x5
65x5
75x5
Bulgarians
45x5
55x5
65x5
75x5
Step Ups onto bench
45x5
55x5
65x5
75x5
Walking Lunges
75x8x3 (8 steps total, not each leg)
Leg Exts - Left Leg only to give it a little more work
45x6x3
Then I spent 90 minutes removing the ivy from the front of my house - it fell part way down in a storm last week and I couldn't salvage it. It has been growing there for 9 years. It was sad to have to pull it down. And it was hard work too!
Friday, August 21, 2009
Wed/Thurs/Fri Stuff
Wednesday was an off day and we went to a park. We walked about, hmmm.... maybe 3.5 miles. It is hard to calculate because the "loop" we were supposed to walk which was .9 miles was closed halfway and we had to backtrack to the beginning, then start down the other side until we came to the closed spot on the other side. Then all of the sidetrails. But it was close to about 3.5 I think.
Thursday was Back:
Lat Pulls 55x8, 65x6x2
Rows 65x8x3
Supine Pullups 6x3
Mil BB Press (shoulders) 45x10x3
Friday Legs:
DL's (conventional)
45x10 wu
95x8
115x6
135x6
155x4
Leg Exts:
65x10 wu
90x8
105x6
140x5
Squats
95x8
115x8
135x4x2
RDL's
95x10
115x6x3
Leg Curls
20x8
45x4x4
Thursday was Back:
Lat Pulls 55x8, 65x6x2
Rows 65x8x3
Supine Pullups 6x3
Mil BB Press (shoulders) 45x10x3
Friday Legs:
DL's (conventional)
45x10 wu
95x8
115x6
135x6
155x4
Leg Exts:
65x10 wu
90x8
105x6
140x5
Squats
95x8
115x8
135x4x2
RDL's
95x10
115x6x3
Leg Curls
20x8
45x4x4
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