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
![](https://scontent-a-dfw.xx.fbcdn.net/hphotos-ash3/t1/10195_717310144959337_1582118644_n.jpg)
Did this awesome power yoga video.
I did yoga with the teachers today for about 30 minutes too.
Wednesday
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfS2KW5_DATTRH4qGT4Pu_EorqGV9nM7GyMjNCv2rPQNNesMGkQWLwp3Wl8NoQK7YCRQTn0ztLoq70nmZMKznhlsk5HKcl_Vj7uV1uCL-dDQD0v9hh8SootPuM9DEKTmD7sNMAGEVkoVPX/w539-h719-no/IMG_20140115_060328.jpg)
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
![](https://lh3.googleusercontent.com/-EDWJ9ZLBm_Y/UtfP9qwCjdI/AAAAAAAAGjA/6AfYWZqeh5w/w539-h719-no/IMG_20140116_062606.jpg)
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
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtq_XGaWqCqoyNp6lxu80RIz9WaOzH41JZAUTVjwc3IuXakNO-l9ncF2SK5luIqc7qxBPGorHbtgiAHClJkgZzjrB94Z6hnybnnLIi2FfyksPJFas-rNQ9Tgj-D5E8pXgLYle7vi9oQfL5/w539-h719-no/IMG_20140117_061841.jpg)
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
No comments:
Post a Comment