2.06.2011

Catch Up

It's about time I blogged the rest of my workouts this last week! Sorry it's taken so long, but I didn't have time to blog until now.

Shoulders and Arms:

Superset 1:
Upright Rows: 20 pounds (each arm), 12 reps, 12 reps; 25 pounds, 8 reps, 8 reps
Barbell Curls: 22.5 pounds, 12; 32.5 pounds, 10, 8, 8

Superset 2:
Push Press: 30 pounds, 12; 40 pounds, 12; 50 pounds 10, 10
Preacher Curls: 30 pounds, 8, 8, 8, 8

Superset 3:
Bridge Press: 32.5 pounds, 12; 45 pounds, 9, 8, 8
Reverse Grip Barbell Curls: 32.5 pounds, 8, 8, 8, 8

Superset 4:
Barbell Front Raises: 20 pounds, 12, 12, 12, 12
Skull Crushers: 30 pounds, 12, 12, 12, 12

Superset 5:
Machine Shoulder Press: 40 pounds, 8, 8, 7, 7
E-Z Bar Tricep Extensions: 30 pounds, 9, 8, 6, 6

Stats:
Time: 53:23
Calories: 269
Max HR: 158
Average HR: 122

Legs and Abs:

Superset 1:
Barbell Squat: 50 pounds, 14, 12, 12, 12
Leg Raises with swiss ball: 12, 12, 12, 12

Superset 2:
Barbell Front Squat: 50 pounds, 12, 12, 12, 12
Crunch on swiss ball: 20, 20, 20, 20

Superset 3:
Leg Press: 130 pounds, 12; 145 pounds, 12; 160 pounds, 12, 12
Decline Sit Ups: 12, 12, 12, 12

Superset 4:
Quad Extensions: 115 pounds, 12; 130 pounds, 10, 10, 10
Flutter Kicks: 30 seconds each set (4 sets)

Superset 5:
Lying Hamstring Curls: 55 pounds, 12; 70 pounds, 6, 6, 6
Crossover Sit Ups: 10, 12, 12, 12

Stats:
Time: 1: 03
Calories: 420
Max HR: 170
Average HR: 139

On my leg days, I never go heavy on squats. 50 pounds is very light for me, but I'm worried about my hips and my knees (I have issues with them, and need physical therapy to keep them pain free), so I tend to go for more reps than more weight.

The rest of workout days this week (two other days), I'll either do yoga, or cardio. My cardio has either been incline walking or the stepmill. I love the stepmill. It feels like I'm working really hard, and my heart rate is always super high.

I hope this gives you all an idea of where I'm at, lifting wise.

Please, if you have any questions send my an email, or ask in the comment section and I'll try to answer them as best I can.

I'm no expert on lifting or fitness. It's really just a hobby for me at this point. I like to be healthy, and have active goals I can work towards. This goes for fitness, school, and my personal life. I think to be healthy as humans we need to be continually growing and bettering ourselves.

6 comments:

  1. I love doing yoga on my non lifting days!

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  2. Great workouts; thanks for posting. I'm really enjoying your blog.

    1. Holy calorie burn on your leg/ab day!

    2. What is a "leg raise on swiss ball"?

    Thanks!

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  3. J - I tried to find a video of this move when I was writing the post, but couldn't find one.

    All you do is put a swiss ball between your feet and lay on your back with your legs straight out. Keep your legs straight and raise them as high as you can while keeping your back flat on the floor. Then lower your legs again, but don't touch the floor with your legs. That's one rep.

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  4. Ah! Of course. The ab move with the swiss ball, for some reason I was thinking you meant something else---a leg move since it was leg and ab day, but now reviewing your routine I see that you were rotating a leg exercise with an ab move. Sorry! Thanks!

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  5. you're doing so great!! Your routine looks challenging and fun too!

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