Fitness

Welcome to my Personal Workout Journal!
I will be recording my weekly workouts here to help me stay motivated and accountable to my fitness goals.  They are also here for anyone who needs some ideas or inspiration!

Any questions about my workouts or specific exercises? Check the exercise index page for detailed videos on each exercise or post a comment!



Chest
Wednesday, August 1st
Workout time: Approx 35 min.

Warm up: 5 min. walk/jog on tredmill

(15 lb) Physioball dumbbell chest press  3 sets of 12
(Girly) Pushups {5 close-hand, 5 wide-hand} 3 sets
(15 lb) Cable Crossovers  3 sets of 10
(15 lb) Incline dumbbell chest press  3 sets of 10
(Girly) Pushups {middle/left/middle/right} 2 sets of 15


Notes: Gym was packed tonight and took forever to get stuff done!





Back & Abs
Monday, July 30th
workout time: Approx 40 min.

Warm up: 5 minutes on Elliptical

(110 lb) Widegrip Overhand Pullups  3 sets of 10
(50 lb) Bent over Barbell Row  3 sets of 10
(17.5 lb) Cable Rows  3 sets of 8
________________________________________
Superset: Do Exercise A then B and repeat for 3 sets

(40 lb) A: Seated Wide-Grip Lat Pulldown
(40 lb) B: Seated Cable Rows
________________________________________

(120 lb) Close-Grip Pullups  2 sets of 10
(Blue Ball) Physioball Back Extensions  3 sets of 15

ABS:
P90X Core

Notes: Pretty good workout, I think I will work out my biceps as well next time, I can see why it’s advised to work back and biceps together. 




Leg Circuit

Saturday, July 28th
workout time: Approx 1 hr.

Warm up: 4 minutes treadmill jog at 5.0mph

Round 1
A: SL sit to stand  15each/15each
B: Physioball Bridge Heel-ins  20/20
C: SL angled calf raises  30each/30each

Round 2
(105 lb) A: Weighted Squats  10/10
 (15 lb)  B: SL dumbbell teeter-totter  12each/12each
 (15 lb)  C: 3 way calf raises  20each way/20 each way

Round 3
(180 lb) A: Leg Press Machine  20/20
 (30 lb)  B: Prone Hamstring Curl Machine  12/12
(160 lb) C: Leg Press Calf Raises  25/25

*Cardio: 8 minutes Elliptical at level 9 (waiting for Jess to finish his workout!)

*SL = Single Leg


Notes: This workout is a repeat of 7/13/12, however I made a few slight changes and loved it!

Here’s how it works: Perform exercise A, B, then C in Round 1. Repeat that round and then move on the Round 2! Repeat round 2 and move on the Round 3! Repeat round 3 and your done!




Arms & Abs
Saturday, July 21st
Workout time: Approx 45 min.

   Warm up: Arms circles FW & BW (30 sec. each)
                  Light Stretches





(20 lb bar) Barbell Curls:  3 sets of 10 reps



________________________________________________________
Superset: Do Exercise A then B and repeat for 3 sets



(1 plate) A: Overhead cable curl: 10 reps



(25lb plate) B: Cable hammer curl -Rope attachment: 10 reps



________________________________________________________
(10 lb) Alternating Hammer curls:  3 sets of 10 reps



Dips (bench or parallel bars):  3 sets of 15 reps



(20 lb bar) Skullcrushers:  3 sets of 10



(10 lb) Seated triceps press:  3 sets of 10 reps



(25 lb plate)Triceps Pushdown - rope attachment:  3 sets of 10 reps




Air Bike: 3 sets of 25 reps



Jackknife sit-ups: 3 sets of 10 reps
Hanging Leg Raises: 3 sets of 10 reps




Notes: This workout is part of Jamie Eason LiveFit's Workout found on   bodybuilding.com


Bombshell Booty + Core
Wednesday, July 18th
Workout time: Approx 50 min.

Warm up: High Knees, Jumping Jacks, Running Lunges (30 sec. each)

Circuit 1:
Overhead Cable Side Bend  10 each side
Cable Side Bend  10 each side
Lying Side Bend  10 each side
Dumbbell Sit-ups  15

Circuit 2:
Wide-stance Barbell Squat  15
SL dumbbell teeter-totter  15 each side
Prone Dumbbell Hamstring Curl  20
Weighted Split Squats  10 each side

Circuit 3:
Lateral Step up (w/ 3 sec hold)  15 each side
Side Steps & Monster Walks w/ Band  20 each
Weighted Donkey Kicks (on all 4’s)  12 each side
SL Weighted Glute Bridge  12 each side


*Weights: I did this workout at home so I used my 10lb dumbbells for each
Cable and Weighted exercise.

Notes: Start with Circuit 1 and perform each exercise according to the reps specified. Once all exercises of that circuit have been performed, rest 45-60 seconds and repeat it again. Do the same for Circuit 2, then Circuit 3.









Back & Chest

Tuesday, July 17th

Workout Time: Approx. 55 min


Warm up: Bike 10 minutes
                    Min. 1-4 Level 8
                    Min. 4-6 Level 11
                    Min. 6-7 Level 8
                    Min. 7-8 Level 10
                    Min. 8-10 Level 7 (Cooldown)

Lat Pulldown (Wide)  10/10/10
Rows  12/12/10
Push-Pulls  12 each side/ 12 each side
Pec Fly Machine  12/12
Incline Press Machine  12/10
Reverse Grip Bent Over Row  15/15/15
Supine Dumbbell Chest Flys  10/10
Serratus Punches  15/15
Physioball Back Extensions  12/12
Good ole’ Girl Pushups  12/10


Notes: This workout felt GREAT today, I’ve never worked out my back & chest HARD before.  My favorite moment of today when when I was doing my bent over rows in the MIDDLE of the weight room surrounded by all guys and and the Justin Beiber song “Boyfriend” came on my ipod.  I felt so tough until I started lip syncing to the Beeb’s :)



P90X: Ab Ripper X

Monday, July 16th

Workout time: Approx. 20 min


Warm up: 3 hours of house cleaning and 1 hour of cooking dinner!

In & Out
Seated Bicycle- FW
Seated Bicycle- BW
Seated Crunchy Frog
Wide Leg Sit-up
Fifer Scissor
Hip Rock N’ Raise
Heels to Heaven
Roll-up/V-up Combo
Oblique V-up
Leg Climb
Mason Twist

Notes: For Level 1 Intensity- perform 15 – 20 reps of each exercise
           For Level 2 Intensity- perform 20 – 25 reps of each exercise
(I usually stick with 20)





P90X: Cardio X
Saturday, July 14th

Workout time: approx. 45 min



Warm up: 

Run in place (1 min) Imaginary Jump Rope (30 sec) 

Jumping Jacks (30 sec) Run Lunges (45sec)

Phase 1: Yoga
Sun Salutations (2 reps)
Runner’s Pose
Warrior 1
Warrior 2
Reverse Warrior

Phase 2: Kenpo
Ball Kick – 20 each leg
Hook/Uppercut/Side Kick – 15 each side
Knuckles, Ball Kick/Back Kick – 15 each side
Jab/Cross/Hook/Uppercut – 25 each side
Three Direction Kick – 18 each side

Phase 3: Plyometrics (D0 sequence 2x)
Swing Kicks – 30 sec
Jump Shot – 30 sec
Tires – 30 sec
Wacky Jacks – 30 sec

Phase 4: Cardio Core
Steam Engine – 50 reps
Dreya Roll – 60 sec
Squat Run – 30 sec each side
Superman/banana – 60 sec

PASS OUT!



Leg Circuit
Friday, July 13th
Workout Time: Approx. 40 min.

Warm up: 30 burpees

Round 1
A: SL step ups onto BOSU ball
B: SL dumbbell teeter-totter
C: dumbbell calf raises

Round 2
A: SL sit to stand
B: Physioball Bridge Heel-ins
C: 3 way calf raises

Round 3
A: Leg Press Machine
B: Prone Hamstring Curl Machine
C: SL angled calf raises

*SL = Single Leg

Notes: This circuit is awesome and is totally a cardio leg workout!
Each exercise is performed for 60 seconds with a 30 second rest in between exercises.  If the exercise is a single leg, then you will do 30 seconds one leg, 30 seconds the other leg.
Here’s how it works: Perform exercise A, B, then C in Round 1. Repeat that round and then move on to Round 2! Repeat round 2 and move on the Round 3! Repeat round 3 and your done!







Shoulders/Back/Biceps  +  Core
Thursday, July 12
Workout Time: Approx. 90 min

Warm up: 8 minutes bike at resistance 7-9

Crunches 50
In & Outs  25
Bicycles  20 fw / 20 bw
V - ups  10
Wide Leg Sit ups  12
Heels to Heaven  15
Scissor Holds  20


(10lb) Shoulder Press  15/15
(45lb bar) Reverse Grip Bend Over Row  15-12/12-12
(10lb) SA elbow out Row  12each/12each
(10lb) “21” Bicep Curls  7-7-5/7-7-7
(10lb) Squatting Cohen Bicep Curls  5/5

Hanging Ab Machine:
Leg Crunch Ups  12
Straight Leg Ups  12
Side Crunch Ups  6 each side
Medicine Ball Side to Side 40 taps
Heel Taps around Ball  20 taps
Side Plank Hip Raise  6 each side


(10lb) SA Front Raise  10each/10each
(45lb bar) Overhand Bend Over Row  12-10/10-9
(15lb) SA Row  10each/10each
(10lb) In & Out Bicep Curls  7/6
(10lb) Static Arm Curls  8/5


Notes: Started with P90X Ab Exercises and did the sequence ONCE through.  Did 5 strength exercises and then repeated them a second time. Did a second AB sequence and went through the exercises ONCE.  Finished with 5 more strength exercises and repeated them a second time through.

SA= Single Arm, The ( ) are the weights I used, and the / separates how many reps I did on the 1st and 2nd rounds of the strength training exercises.




No comments:

Post a Comment