training has changed since i am now working with a trainer. 5 days a week. 2 strength, 2 technique, and one conditioning.
Week 1
0. hike through Soledad Canyon 60 minutes or so. with the family and dog.
1. squat, gm, lunges, bench, db row. 80 minutes
2. deadlifts, ohp, lunges, romanian deadlifts 120 minutes
3. bench press, squat, DB rows.
Week 2
1. sled work, kettlebell leg raises, deadlift technique, rdl technique, kettlebell swings
2. kettlebell clean and press, db press, lat pulldown, bench press
3. conditioning. sled pulls, chain pushups, tire swings against a wall, landmines, and lots of kettlebell work. felt like i was gonna puke. haha. 2 hours
4. bench press, db tricep extension, db rows, db lat and front raises
5.
Week 3
1.
2.
3.
4.
5.
Week 4
1.
2.
3.
4.
5.
Last edited by katerina11; 02-13-2014 at 02:40 PM.
My goal for Feb is to complete weeks 5-8 of Bob Greene's 12 week body makeover.
So this means I need to do 3 sets of strength exercises, 6 sets of functional and 6 cardio, 5 regular (30 mins) and 1 double (60 mins) per week.
Week 5 - complete
Jan 29 - 1 set functional, 1 double cardio, 65 mins. treadmill
Jan 30 - 1 set functional, 1 set strength
Jan 31 - 1 set functional
Feb 1 - 1 set functional, 1 set strength, 1 cardio, 30 mins. exercise bike
Feb 2 - 1 set functional, 2 cardio, 3.2 mile snow hike w/little dog, 30 mins. exercise bike, 7.6 miles
Feb 3 - 1 set functional, 1 set strength, 2 cardio, 30 min 1.75 mile walk at work, 30 min 7.1 mile exercise bike
Week 6 - complete
Feb 4 - 1 set functional, 1 cardio, 30 min 1.75 mile walk at work
Feb 5 - 1 double cardio, snow shovel 90 mins
Feb 6 - 1 set functional, 1 set strength, 2 cardio, 45 mins exercise bike, 10.5 miles, a.m. 30 mins shovel snow
Feb 7 - 1 set functional, 1 cardio, 75 mins snowshoeing, 1.71 miles
Feb 8 - 1 cardio, 76 mins 3.3 miles snowshoeing, wow that's the difference between having to break trail and not, twice as far in the same time
Feb 9 - 1 set functional, 1 set strength, 1 cardio, 45 mins 11.1 miles, exercise bike
Feb 10 - 1 set functional, 2 cardio, 32 min 1.75 mile walk, 30 min 7.4 miles exercise bike
Feb 11 - 1 set functional, 1 set strength, 2 cardio, 32 min 1.75, 60 min 13.6 miles exercise bike
Week 7 -
Feb 12 - 1 cardio, 32 min 1.75 mile walk
Feb 13 - 1 set functional, 1 set strength, 2 cardio, snow shovel 60 mins twice
Pam hope your power stays on, I was thinking of you when they were talking on the news about GA getting hit with bad weather again. We got about 5 or 6 inches of snow, our neighbor just plowed us out, it's still snowing, so we'll see where we're at tomorrow morning, fun stuff!
Feb 1-7 Goal 300/ Completed 384
Feb 1 C25K W6D1 34 minutes. Walk 30 minutes. 13690 steps.
Feb 2 C25K W6D2 33 minutes. Walk 30 minutes. Walk/hike with the dog 20 min. 14618 steps.
Feb 3. Walk 30 minutes. 12618 steps.
Feb 4: Walk 30 minutes, Walk 10 minutes, 10 minutes would moving/stacking wood 12796 steps
feb 5: walk 60 min. Stationary bike 10. Weightlift 5 min. 15426 steps.
Feb 6: run 22 minutes walk 10 minutes (c25k w6d3) walk 20 min in am. 16231 steps.
Feb. 7: walk 30 minutes. 12561 steps.
Wk 2 feb 8-14 goal 300 minutes/13000 steps a day Completed: 325/300
Feb 8 C25K W7D1 run 25 minutes/walk 10 minutes& walk 30 minutes
Feb 9: Ran half mile 5 minutes, Walked 50 minutes 16000 steps.
Feb 10: piloxing 60 minutes yoga 60 minutes 13062 steps
Feb 11: c25k w7d2 run 25 walk 10. 16000 steps.
Feb 12: c25k w7d3 run 25 walk 10. 13030 steps
Feb 13: walk in place 15 minutes. 8453 steps fail for me today but several other days I have hit 16000. Had a sick kid at home and it snowed all day.
Yay, underanalysis, for meeting your February goal already! At this rate, you'll make it to 20 minutes by the end of the month or sooner!
Rhiko: run 3x a week soon2beskinnyCarma: 1200 minutes, increase steps by 500 a day kelijpa: complete weeks 5-8 of Bob Greene's 12 week body makeover shr1nk1ngme: exercise 4 days a week nitrus29: 2 mile runs gardenerjoy: 1400 minutes Jacqui_D: Walk 20 times pamatga: exercise every day Turtle11: 16 workout videos, 65 miles Sum38: 2000 minutes katerina11: weight train 3x a week for 75-120 minutes each time freckfrecks: hike/walk an hour 6-7 days/week loser59: 500 minutes pixie3208: exercise 3 times a week SeeMyFeet: log exercise xRiotGirl: 3 days of Zumba, or other cardio, and 3 days of strength every week (starting the 5th) kteacher123: 3 times a week susan1975: 63 miles on the treadmill Cattails: 1800 minutes princesshiccup: 1100 minutes Dreamer2012: 85 miles, 1000 minutes in the gym noshoes:30 min brisk walk every day, jog at least once a week Olivia7906: 15 Exercise Days, 18.00 miles on the treadmill BigChiefHoho: easily walking at 3.0 for a full hour underanalysis: run 15 minutes straight
February Exercise Goals
16 workout videos
65 miles
Feb 1: 3.25 miles (61.75), workout video (15)
Feb 2: Off
Feb 3: 3.25 miles (58.5), workout video (14)
Feb 4: 4.0 miles (54.5)
Feb 5: 3.25 miles (51.25), workout video (13)
Feb 6: workout video (12)
Feb 7: 4.0 miles (47.25)
Feb 8: 3.25 miles (44), workout video (11)
Feb 9: Off
Feb 10: workout video (10)
Feb 11: 3.25 miles (40.75), workout video (9)
Feb 12: 4.0 miles (36.75)
Feb 13: 3.25 miles (33.5), workout video (8)
My goal for Feb is to complete weeks 5-8 of Bob Greene's 12 week body makeover.
So this means I need to do 3 sets of strength exercises, 6 sets of functional and 6 cardio, 5 regular (30 mins) and 1 double (60 mins) per week.
Week 5 - complete
Jan 29 - 1 set functional, 1 double cardio, 65 mins. treadmill
Jan 30 - 1 set functional, 1 set strength
Jan 31 - 1 set functional
Feb 1 - 1 set functional, 1 set strength, 1 cardio, 30 mins. exercise bike
Feb 2 - 1 set functional, 2 cardio, 3.2 mile snow hike w/little dog, 30 mins. exercise bike, 7.6 miles
Feb 3 - 1 set functional, 1 set strength, 2 cardio, 30 min 1.75 mile walk at work, 30 min 7.1 mile exercise bike
Week 6 - complete
Feb 4 - 1 set functional, 1 cardio, 30 min 1.75 mile walk at work
Feb 5 - 1 double cardio, snow shovel 90 mins
Feb 6 - 1 set functional, 1 set strength, 2 cardio, 45 mins exercise bike, 10.5 miles, a.m. 30 mins shovel snow
Feb 7 - 1 set functional, 1 cardio, 75 mins snowshoeing, 1.71 miles
Feb 8 - 1 cardio, 76 mins 3.3 miles snowshoeing, wow that's the difference between having to break trail and not, twice as far in the same time
Feb 9 - 1 set functional, 1 set strength, 1 cardio, 45 mins 11.1 miles, exercise bike
Feb 10 - 1 set functional, 2 cardio, 32 min 1.75 mile walk, 30 min 7.4 miles exercise bike
Feb 11 - 1 set functional, 1 set strength, 2 cardio, 32 min 1.75, 60 min 13.6 miles exercise bike
Week 7 -
Feb 12 - 1 cardio, 32 min 1.75 mile walk
Feb 13 - 1 set functional, 1 set strength, 2 cardio, snow shovel 60 mins twice
Feb 14 - 1 set functional, 1 double cardio, 90 min 1.75 mile snow shoe hike
February Exercise Goals
16 workout videos
65 miles
Feb 1: 3.25 miles (61.75), workout video (15)
Feb 2: Off
Feb 3: 3.25 miles (58.5), workout video (14)
Feb 4: 4.0 miles (54.5)
Feb 5: 3.25 miles (51.25), workout video (13)
Feb 6: workout video (12)
Feb 7: 4.0 miles (47.25)
Feb 8: 3.25 miles (44), workout video (11)
Feb 9: Off
Feb 10: workout video (10)
Feb 11: 3.25 miles (40.75), workout video (9)
Feb 12: 4.0 miles (36.75)
Feb 13: 3.25 miles (33.5), workout video (8)
Feb 14: 4.0 miles (29.5)
Week 2:
Sat 2/8: Abs video, Bosu squats, regular squats, upper body weights
Sun 2/9: Walked the dog 2.5 miles with weight vest, ankle, weights, and wrist weights.
Mon 2/10: Abs video, Bosu squats, regular squats, upper body weights
Walked the dog 2.5 miles with weight vest, ankle, weights, and wrist weights.
Tues 2/11: nada
Wed 2/12: Abs video, Bosu squats, regular squats
Walked 2 miles to church for bible study
Thurs 2/13:
Fri 2/14: Bosu abs, Bosu squats, regular squats, upper body weights
February Exercise Goals
16 workout videos
65 miles
Feb 1: 3.25 miles (61.75), workout video (15)
Feb 2: Off
Feb 3: 3.25 miles (58.5), workout video (14)
Feb 4: 4.0 miles (54.5)
Feb 5: 3.25 miles (51.25), workout video (13)
Feb 6: workout video (12)
Feb 7: 4.0 miles (47.25)
Feb 8: 3.25 miles (44), workout video (11)
Feb 9: Off
Feb 10: workout video (10)
Feb 11: 3.25 miles (40.75), workout video (9)
Feb 12: 4.0 miles (36.75)
Feb 13: 3.25 miles (33.5), workout video (8)
Feb 14: 4.0 miles (29.5)
Feb 15: 4.0 miles (25.5)
