Somehow I typed over this with the workout for 3/4. Putting it back in.
Tuesday 3/2: Warmup:
-1 min jump rope
-10 ROM PVC pass throughs
-10 PVC OH squat
-PVC scapula stretches
-WH Belly Off Workout warmup (10 y squat, 10 pushup, 10 'stickup', 10 mountain climber per side, 10 forward lunge per side, 10 'waiter bow', 10 spiderman crawl per side) Workout: WH "Power Duos"- Four cards, two exercises per card, do one card at a time. 10 second break between each side, 30-45 seconds between each set, 3 sets of each card before moving to the next. I only made two sets of card #4, had to adjust weight down as I went on. 30 days of minimal UB work...
#1: a) swiss ball pike w/ pushup: 5/5/4
b) deadlift & bent over row combo: 10x15lb per/8x20lb per/8x20lb per
(10 shrugs with 20 lb DB per hand after this card)
#2: a) pushup row with core hold: 8x15lb per/8x12lb per/8x12lb per
b) thruster: 3x15lb per then 8x12lb per/8x12lb per/8x12lb per
#3: a) sumo squat and curl: 8x12lb per/8x12lb per/8x12lb per
b) row and back extension: 8x12lb per/8x12lb per/8x12lb per
(15 ball crunches after this card)
#4: a) swiss ball DB press and core roll: 10x12lb per/8x12lb per
b) step up and single arm press: 10x12lb per/8x12lb per Elliptical: 20 mins, 1.35 miles Totals:
Time: 1:30 (45 for MPH challenge)
Pounds: 2,850
Miles: 1.35
Cals per HRM: 550
Wednesday 3/3:
5.28 really hard miles at the park in the cold Totals:
Time: 1:25
Miles: 5.28
Cals burned per HRM: 600
Last edited by Shannon in ATL; 03-05-2010 at 11:17 AM.
Reason: oops
Thursday strength, my weights are a bit lower than usual again on the leg exercises since my knees are still acting up a littler:
5 minute warm-up on elliptical
3x10 bulgarian split squats with one #15 dumbbell alternating with
3x10 lat pull-downs, set at plate number 6 on the machine
3x10 single-leg romanian deadlifts with 2 3# dumbbells alternating with
3x10 YTWL with 2 3# dumbbells
3x10 swiss ball jackknifes
5 min stretching
Yesterday I only had time for one thing. Legs days make everything in the world better! I was lurking in the weight & resistance training forum and saw Lydia's post about squatting 135 after realizing she's been ready for it for a while. I thought, hey, that sounds like me...
Thursday - (warm-up, set 1, 2, 3)
Squat 65/15, 135/10, 135/10, 135/10 - glad I finally moved up! It was hard but not so hard that I'll go down in weight!
Walking lunge with 4-lb medicine ball ab twist - 3 sets x 15 per side
Leg Press 180/13, 180/12, 180/12 Oooh my legs were shaking now
Stiff-legged deadlift 45/15, 95/12, 95/12, 95/12
Lying hamstring curl with yoga ball - 3 sets x 15
That's all I had time for, but my legs are feeling it today!
I need to integrate jumping exercises, incl. jumping rope, into my routine somewhere. I remember doing the body weight matrix during NRLW and it really helped strengthen & define my legs. I do stairmaster but that's not jumping... something to add for my hard core month!
Body (knee & hip) reminded me that it doesn't like the TM so I broke the movement part (don't think we can really call it cardio at present!) into two parts
Rowing (ordinary) 15 mins
Recumbent bike (ordinary) 15 mins
Yoga 20 mins
INFORMAL
Parked at far end of car park & navigated shopping trolley back over uneven tarmac & camber. Engaged the abs!
Lugged bags of shopping from car to house (it's not near - will count steps). Engaged abs!
Good morning. Yesterday was another Women's Health workout - this one was the Look Good In Jeans one. Four sets of two exercises, I did two sets of each pair. The exercise order on the link here is different than the order on the cards from the magazine....
3/4 Exercise: Warmup:
-10 PVC ROM pass through
-5x10 secs per scapula stretches
-WH Belly Off Workout warmup (10 y squat, 10 pushup, 10 'stickup', 10 mountain climber per side, 10 forward lunge per side, 10 'waiter bow', 10 spiderman crawl per side)
-Jump Rope Tabata sequence. Thought I was going to die before the end. Workout: WH Look Hot In Jeans Workout
#1 - a) half seated leg circle 2x12
b) stability lunge (walked them) 2x12
#2 - a) Alternate leg deadlift 2x1215lb per
b) Single leg plank (arms fully extended) 2x60 secs per leg
#3 - a) Lateral shuffle 2x10 per direction
b) Skaters step up 2x12x15lbs per
#4 - a) good morning bend 2x10x12lb per
b) prone hip extension 2x15
Last edited by Shannon in ATL; 03-05-2010 at 11:08 AM.
60 min cardio (incline trainer - those Jillian pre-programmed cards kick some butt)
And one mega strength training routine - 3 sets of each group of exercises, reps and weight varied depending on difficulty but no less than 8 or more than 12 reps per exercise. I basically either compound or superset the moves so that I never rest during the routine (so, for example, I superset walking lunges and bicep curls and my chest/tricep work of flys, presses, and skullcrushers, but compound weighted squats and overhead presses and deadlift/rows into a single movement). It takes about 70 min all the way through the 25 exercises and I change the exercises every week.
Howdy! I have recovered from whatever was ailing my stomach yesterday. Had a great lower body workout today. Felt strong and increased weights on lunges. Yay. May it was 2 days of rest, who knows.
We're having houseguests tonight so we had to move the exercise equipment last night and bring down the Murphy bed. DH, when we got the elliptical, declared that it would be easy to move from room to room. NOT! We had intended to move it to our bedroom so I could use it this morning. DH barely got it into the living room where we have some spare room and parked it there, rendering it useless. The treadmill is up against a wall in the spare room, also useless. So Chico and I went for a 3 mile walk this morning. It's all good except I woke up with some bad knee pain and so far Tylenol hasn't helped at all.
We're off to Riverside for a birthday party for DH's great uncle and then we're heading back here for a small BBQ.
2 hours in the garden, reaching, bending, lifting and wrestling. The rusted-up climbing frame is now wrenched apart and can go to the tip. (It is my belief that a woman and a boy can do most things, especially if someone else is making their tea!)
1 hour of 'power ironing' TM. (No dryer here, only a washing line.) You *must* engage the abs and you *must* press as hard as possible with the iron. None of this gliding effortlessly over the fabric. 'Power ironing' TM ensures assymetric upper body development! Get it now!
Really, it's been an active rest day. Hoping my performance in the gymn will benefit, like Pat's.
Last edited by silverbirch; 03-06-2010 at 03:47 PM.
Had a great lower body workout today. Felt strong and increased weights on lunges. Yay. May it was 2 days of rest, who knows.
