Today I did cardio a little different, I want to start running 5ks again and right now I can't even run a mile straight! So I started off with a 5 min walk warm up then did 20 minutes of 30/30 jog/walk intervals followed by a 5 min cool down. I'd like to start doing this 3 days a week. What do you think?
Hope you are having a great Memorial Day weekend!
Sunday, May 24, 2009
Saturday, May 23, 2009
5/23/09
Had one of the most focused workouts today. Lately every time I actually do workout its been just going trough the motions, filled with guilt and anger that I've slacked and gained so much weight while losing so much strength. So today was definitely a breakthrough. Have to feed off of that and keep it going :)
Workout:
Bench Press: 45/16, 55/14, 85/5,5,5
Flat Flys: 15/14, 17/12, 20/10, 24/10
Lateral Raise: 8/12, 12, 10/10,10
alt DB front raise: 10/12, 15/10, 10
Triceps pushdown: 20/16, 30/12, 35/10
One arm ext: 8/12, 10/10, 15/5
Workout:
Bench Press: 45/16, 55/14, 85/5,5,5
Flat Flys: 15/14, 17/12, 20/10, 24/10
Lateral Raise: 8/12, 12, 10/10,10
alt DB front raise: 10/12, 15/10, 10
Triceps pushdown: 20/16, 30/12, 35/10
One arm ext: 8/12, 10/10, 15/5
Wednesday, May 13, 2009
5/12 and 5/13
I'm subbing all this week and its such a nice schedule! I'm in the elementary school and don't have to be there until 8:45. And since it is getting light out at 5:30am I am REALLY happy because I get to do my cardio outside too!
Anyway, yesterday was intervals outside, walk/run x 10, did 10 min warm/cool for a total of 30 min.
Today was high reps:
Squats: 45/15, 55/12, 65/12, 85/10,10,10
Leg Curl: 25/15, 30/12, 35/10, 40/10
Pulldown: 40/12, 50/12, 70/10,10
Bent row: 45/12, 65/10, 85/10
Alt DB curls: 15/12, 20/10,10
abs
Anyway, yesterday was intervals outside, walk/run x 10, did 10 min warm/cool for a total of 30 min.
Today was high reps:
Squats: 45/15, 55/12, 65/12, 85/10,10,10
Leg Curl: 25/15, 30/12, 35/10, 40/10
Pulldown: 40/12, 50/12, 70/10,10
Bent row: 45/12, 65/10, 85/10
Alt DB curls: 15/12, 20/10,10
abs
Monday, May 11, 2009
5/11/09
Workout done, water in...macros eh but not bad...
Bench press: 45/16, 55/14, 60/12, 75/10,10,10
Incline flys: 15/12, 20/10, 24/10, 8
side laterals: 5/12, 8/10, 10/10, 15/8
DB shoulder press: 10/12, 15/10, 17/10
tricep ext: 10/12, 26/10,10
rope press: 20/10, 25/10,10
Bench press: 45/16, 55/14, 60/12, 75/10,10,10
Incline flys: 15/12, 20/10, 24/10, 8
side laterals: 5/12, 8/10, 10/10, 15/8
DB shoulder press: 10/12, 15/10, 17/10
tricep ext: 10/12, 26/10,10
rope press: 20/10, 25/10,10
Monday, May 4, 2009
5/4/09
I really need to salvage this training blog and give it all I got till the end. Looking back I should have waited until the semester was over to start again, but oh well, didn't know till I tried.
Anyway, today was great, logged my food, hit my macros perfectly, drank 1 gallon of water and did interval cardio! Woo hoo :)
Anyway, today was great, logged my food, hit my macros perfectly, drank 1 gallon of water and did interval cardio! Woo hoo :)
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