I am working on increasing weights at the gym. I need to start keeping a journal! I see people bringing them to the gym. I can't believe I haven't yet.
Monday
Cardio+ Arms (Bi and Tri)
Same AWESOME cardio as last week. I got it from Krissys FB page.
-1 min incline sprint
-20 box jumps (No box so I did tuck jumps)
-GHD sit ups (No GHD machine so I did V ups)
-100 jump ropes
-20 spilt jumps
-20 mountain climbers
*5 rounds*
Triceps:
Dips x12
Overhead DB tricep dips x12
x3
Tricep cable pull downs x12
Single arm tricep extensions 12xES
x3
Biceps:
Hammer Curls
Regular Curls
x3-4
Teacher Workout:
45 sec on, 15 sec off x25
Jumping Jacks
Plie pulse with hop
Burpee with pushup
Squat with side leg kick
High knees plus butt kick
Tuesday
Did this awesome power yoga video.
I did yoga with the teachers today for about 30 minutes too.
Wednesday
Look at that red face!! Hahaha.
Bob Harper to the rescue!!
Teacher Workout
This one about had them in tears. One teacher recently had a baby and said my workouts are harder than giving birth. Wow.
45 sec on, 15 sec off x25
Squat jumps (holding a big school book!)
Tricep dips off chair
Step ups on chair (holding book)
Jump rope
Back lunge with kick
Thursday
I am working hard but this number seems low. Is this normal for weight lifting? Perhaps it is because I don't weigh very much.
Back
Changed things up a bit. I felt it more in my back this time! I have trouble on back day often. Sometimes it is hard for me to REALLY feel my back working.
I also have trouble grasping onto DBs and BBs sometimes. My wrists start to go weak and I can't hold it. I didn't have as much trouble today.
Starter:
30 sec on, 5 sec off x12 rounds
Burpees with pushups
YTI
Plank tuck ins on BOSU
--------------------------
T Bar Row- 4x12
Deadlift-4x12,12,10,10
Back Extension with 25lb weight plate-4x12
Single Arm Row-3x10
Behind Back Lat Pulldown- 4x12
paired with...
DB Pullover 2x12
Reverse fly 2x12
Seated Cable Row 5x12/10
Today was yoga with the lovely ladies, about 30 minutes.
Friday
Shoulders
Same as last week. I really am trying to get up to the 25lb DBs on push press! I could probably do 22.5lb... just not 25s yet. Poo!
Saturday
Legs
An AMAZING leg day!! I did basically the same as I have the past two weeks, with a few different methods this time.
Today was also a day of a few new PRs!!! I need to start documenting weight # anyways so I will try to do so today and from now on.
Starter:
12 Sliding Lunges (1 back+1 side=1 rep) ES- 25 lb DB
10 Single Leg Burpee with two 10lb DBs
x2
-----
Squat
20 (10#), 15 (20#), 12 (30#), 10 (40#), 8 (45#), 6 (50#), 4 (55#) I can't remember if I progressed to 55# or 60#. I think it was 55# max.
Bulgarian Split Lunge4x10,10,10,8 ES (15#,15#,20#,25#)
Step Up4x10,10,10,8 ES (same #)
1 Minute walking lunges 25# DBS
Leg Curl4x12,12,12 (40#,45#,45#), Dropset (#80,#65, #50, #40, #20)
Glute Cable Kick 4x12,10,8,6 (60#,70#,80#,90#)
Leg Extensions 2x28 method (around 60#?), 2xDropset (max 115#x5reps)
Sunday
75 minutes power vinyasa yoga!
What have your workouts been lately?
Natalie
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