Lifted this morning:
A1: push-press
45x8
50x6
50x6
50x6
A2: one-legged leg press
90x8
90x8
100x8
100x8
A3: Straight bar pulldown
80x10
90x10
90x10
90x10
B1: dumbbell incline press
25x8
27.5x8
27.5x8
B2: triceps push-down
80x10
80x10
80x10
C1: hamstring curl
48x10
60x6
60x6
C2: seated assisted row
80x10
80x10
that's it. body just felt done.
Mind and Body Strength
Friday, May 4, 2012
Thursday, May 3, 2012
Thur May 3rd: circuit
Circuit training this morning:
40 jumping jacks
30 mountain climbers
10 dynamic burpees
10 shoulder touch push-ups/girl push-ups
10 deep walking lunges, each side
20 rope throws
20 medicine ball throws
30 second plank
repeat 4x
Just me tonight. Husband is out watching an all-day Avengers movie-thon. Not how I'd want to spend MY day, but to each their own...
40 jumping jacks
30 mountain climbers
10 dynamic burpees
10 shoulder touch push-ups/girl push-ups
10 deep walking lunges, each side
20 rope throws
20 medicine ball throws
30 second plank
repeat 4x
Just me tonight. Husband is out watching an all-day Avengers movie-thon. Not how I'd want to spend MY day, but to each their own...
Wednesday, May 2, 2012
lifting May 2nd; back to squats
Haven't squatted in awhile...
A1: Squat
65x10
75x8
85x8
85x8
A2: V-bar pulldown
90x10
100x10
100x6; 90x4
100x5; 90x5
B1: hack-squat
20x10
20x10
20x10
B2: face-pull
80x10
90x10
90x10
C1: cable fly
40x10
40x10
40x10
C2: bicep curl
30x8
20x8
30x8
D: front raise
12.5x10
I did groups of 2 exercises instead of 3...it was a little crowded and I was afraid to lose the squat rack. Squats felt pretty good, actually. I think I hit 90 last time I did them, so it was a little lower but still good. I tried 100 on the face-pull, but that was too high...I could have probably done 95. The bicep curl felt difficult: probably because of the lat pulldowns I did earlier. My abs are sore from the other day, and I could feel that in this workout. But overall: pretty good.
A1: Squat
65x10
75x8
85x8
85x8
A2: V-bar pulldown
90x10
100x10
100x6; 90x4
100x5; 90x5
B1: hack-squat
20x10
20x10
20x10
B2: face-pull
80x10
90x10
90x10
C1: cable fly
40x10
40x10
40x10
C2: bicep curl
30x8
20x8
30x8
D: front raise
12.5x10
I did groups of 2 exercises instead of 3...it was a little crowded and I was afraid to lose the squat rack. Squats felt pretty good, actually. I think I hit 90 last time I did them, so it was a little lower but still good. I tried 100 on the face-pull, but that was too high...I could have probably done 95. The bicep curl felt difficult: probably because of the lat pulldowns I did earlier. My abs are sore from the other day, and I could feel that in this workout. But overall: pretty good.
Tuesday, May 1, 2012
lifting monday; circuit tuesday
Lifted yesterday:
A1: bench
65x10
70x5; 65x5
75x3; 70x3; 65x3
75x3; 70x3; 65x3
75x3; 70x3; 65x3
A2: leg press
270x10
320x10
345x10
345x10
370x8
A3: assisted row
115x10
125x8
130x8
130x8
130x8
B1: Straight bar pull-down
80x10
80x10
80x10
B2: Leg extension
144x10
144x10
144x10
B3: lat raise
15x10
15x10
15x10
Tricep push-down
70x10
70x10
Circuit this morning:
40 jumping jacks
10 side push-ups
10-15 burpees
20 step-ups
10 V sit-ups
10 get-ups
20 mountain climbers
repeat 3x
Then
10 side bends with 25 lbs
20 rope throws
20 medicine ball throws with 10 lbs
That's it.
A1: bench
65x10
70x5; 65x5
75x3; 70x3; 65x3
75x3; 70x3; 65x3
75x3; 70x3; 65x3
A2: leg press
270x10
320x10
345x10
345x10
370x8
A3: assisted row
115x10
125x8
130x8
130x8
130x8
B1: Straight bar pull-down
80x10
80x10
80x10
B2: Leg extension
144x10
144x10
144x10
B3: lat raise
15x10
15x10
15x10
Tricep push-down
70x10
70x10
Circuit this morning:
40 jumping jacks
10 side push-ups
10-15 burpees
20 step-ups
10 V sit-ups
10 get-ups
20 mountain climbers
repeat 3x
Then
10 side bends with 25 lbs
20 rope throws
20 medicine ball throws with 10 lbs
That's it.
Friday, April 27, 2012
Friday: lifting with some PRs
Good session this morning:
A1: Push-press
45x8
50x8
50x8
45x8
A2: leg press
320x10
345x10
345x10
345x10
A3: Straight bar pulldown
80x10
90x10
90x10
90x10
B1: leg extension
144x10
144x10
144x10
B2: single arm tricep pushdown
20x10
20x10
20x10
B3: incline bench
45x8
45x8
45x8
lat raises
12x10
12x10
I am definitely stronger in the push-press. I could easily do the 50s. Concentrating on them once a week and doing the seated db presses must be helping. I was pretty strong on the straight bar pulldown, which was good too.
Spent the late morning/early afternoon setting up for the tag sale tomorrow. I had to help take out the racks out of storage, load up the truck, and set them up. Once everything was set-up we were allowed to put out our own things for sale. I'll go back tomorrow to buy some clothes, but everything of mine that does not sell will be donated: it isn't worth it to me to go back later and pick it up. I just don't care enough and we want to work on our playset. That's on the agenda for tomorrow...
A1: Push-press
45x8
50x8
50x8
45x8
A2: leg press
320x10
345x10
345x10
345x10
A3: Straight bar pulldown
80x10
90x10
90x10
90x10
B1: leg extension
144x10
144x10
144x10
B2: single arm tricep pushdown
20x10
20x10
20x10
B3: incline bench
45x8
45x8
45x8
lat raises
12x10
12x10
I am definitely stronger in the push-press. I could easily do the 50s. Concentrating on them once a week and doing the seated db presses must be helping. I was pretty strong on the straight bar pulldown, which was good too.
Spent the late morning/early afternoon setting up for the tag sale tomorrow. I had to help take out the racks out of storage, load up the truck, and set them up. Once everything was set-up we were allowed to put out our own things for sale. I'll go back tomorrow to buy some clothes, but everything of mine that does not sell will be donated: it isn't worth it to me to go back later and pick it up. I just don't care enough and we want to work on our playset. That's on the agenda for tomorrow...
Thursday, April 26, 2012
Thursday April 26th
Circuit!
40 jumping jacks
30 mountain climbers
10 push-ups with shoulder touches
10 dynamic burpees
20 walking lunges with 20 lb dumbbells
20 rope throws
10 V sit-ups
10 get-ups
Repeat 3x
20 medicine ball throws with 10 lb ball
20 high jumps
Repeat 3x
Done (and done)
40 jumping jacks
30 mountain climbers
10 push-ups with shoulder touches
10 dynamic burpees
20 walking lunges with 20 lb dumbbells
20 rope throws
10 V sit-ups
10 get-ups
Repeat 3x
20 medicine ball throws with 10 lb ball
20 high jumps
Repeat 3x
Done (and done)
Wednesday, April 25, 2012
lifting the last few days
I missed updating. I don't remember exactly what I did on Monday, but I do remember I hit some PRs on the bench and assisted row. I'll have to remember that for next week.
Yesterday I ran intervals for half an hour. 2 min jog/1 min recovery. I wish I didn't find it so boring. Maybe as the weather gets better I will try it outside.
This morning was another lifting day:
A1: Single leg press:
90x10
90x10
100x10
100x10
A2: V-bar lat pulldown
90x10
105x5; 95x4; 85x3
105x5; 95x4; 85x3
And then someone took the machine. Urg.
A3: incline dumbbell bench:
27.5x10
30x6
30x6
27.5x8
PR for that.
B1: hack squat
bwx10
20x10
20x10
B2: face-pulls
80x10
90x10
90x10
B3: bicep curls
30x10
30x10
30x10
C1: Hamstring curl
60x8
60x8
60x8
I think that was it. Will try to bike later today. It is going to be chilly so I probably won't go for a walk today.
Yesterday I ran intervals for half an hour. 2 min jog/1 min recovery. I wish I didn't find it so boring. Maybe as the weather gets better I will try it outside.
This morning was another lifting day:
A1: Single leg press:
90x10
90x10
100x10
100x10
A2: V-bar lat pulldown
90x10
105x5; 95x4; 85x3
105x5; 95x4; 85x3
And then someone took the machine. Urg.
A3: incline dumbbell bench:
27.5x10
30x6
30x6
27.5x8
PR for that.
B1: hack squat
bwx10
20x10
20x10
B2: face-pulls
80x10
90x10
90x10
B3: bicep curls
30x10
30x10
30x10
C1: Hamstring curl
60x8
60x8
60x8
I think that was it. Will try to bike later today. It is going to be chilly so I probably won't go for a walk today.
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