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 1^st

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 30^th

^{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 28^th

^{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 21^st

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 18^th

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 17^th

^{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 16^th

^{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 14^th

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 13^th

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 1^st and 2^nd rounds of the strength training exercises.