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.
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.
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