Workout Journal

spokesnwheels · Post by **spokesnwheels** » Thu Jan 29, 2009 1:38 pm

Sunday January 25th

Indoor cycling - completed an hour of Interval Training via Spinervals Tough Love DVD. The complete DVD is 3 hours - this will be done eventually!

Monday - Jan 26th

Static Lunge x 12 reps/ per leg (10 pound plate in each hand)
rest 30 sec
Dumbell Row x 12 reps (used stability ball) (2 - 15 lb dumbbells)
rest 30 sec
Single Arm Cable Row x 12 reps (25 pounds)
rest 30 sec
Single Arm Cable push x 12 (20 pounds)
rest 30 sec
Prone Plank x 1 min
rest 30 sec

Three cycles + one add-on for the weaker left side

Tuesday January 27th
(freaking ice storm hit - house was UBER frigid!)

Indoor cycling - 30 minutes Aerobase training - via Spinervals Aerobase training DVD

Wednesday January 28th
Another cold night in the house - room never got above 60 degrees!

Reverse Lunge x 12 (10 lb plate in eat hand - final circuit rep I used two 15 lb dumbells)
rest 30 sec
Dumbbell Row x 12 ( 2 - 15 lb dumbells)
rest 30 sec
Single-arm Shoulder Press x 12 ( 2 - 15 lb dumbells)
rest 30 sec
Single-arm Dumbbell Curl x 12 (10 lb plate in eat hand) - it was not in the original list that swanso made for me, but I saw there were two rests one after the other - so I added this in)
rest 30 sec
single-arm Pulldown x 12, (35 lbs)
rest 30 sec
Side plank x 30secs each side
rest 30 sec

Three cycles + one add-on for the weaker left side[/b]

swanso5 · Post by **swanso5** » Thu Jan 29, 2009 5:52 pm

do db rows leaning on something solid, not a sb

spokesnwheels · Post by **spokesnwheels** » Thu Jan 29, 2009 5:58 pm

Gotcha. I switched to using bench last night (forgot to note it). The ball was a bit too squishy. LOL

swanso5 wrote:do db rows leaning on something solid, not a sb

spokesnwheels · Post by **spokesnwheels** » Fri Jan 30, 2009 10:58 pm

Friday January 30th
Actually was able to hit the gym for this.

Static Lunge x 12 reps/ per leg (12.5 lb dumbbell in each hand)
rest 30 sec
Dumbell Row x 12 reps (2 - 12.5 lb dumbbells)
rest 30 sec
Single Arm Cable Row x 12 reps (30 pounds)
rest 30 sec
Single Arm Cable push x 12 (30 pounds)
rest 30 sec
Prone Plank x 1 min ( had to split it in half 30 sec/ 30 sec)
rest 30 sec

Three cycles + one add-on for the weaker left side

I noticed that with the whole body workout, that HR was pretty high. I was averaging about 150 bpm.

I then got irritted about the planks and hit the ab-roller for 4 sets of crunches (25 each set).

swanso5 · Post by **swanso5** » Sun Feb 01, 2009 7:22 pm

don't hit the ab roller, thrpw it...like out the door and stuff

spokesnwheels · Post by **spokesnwheels** » Mon Feb 02, 2009 9:24 am

Ha! Yeah I don't own one. It was at the gym.

swanso5 wrote:don't hit the ab roller, thrpw it...like out the door and stuff

spokesnwheels · Post by **spokesnwheels** » Tue Feb 03, 2009 9:26 am

After a couple of days off, it's back to the working out!

Monday February 2nd

Warmup - 5 min on Stair stepper

Reverse Lunge x 12 ( 2 - 15 lb dumbells) - note: the left leg felt a wee bit stronger this go round. I did not struggle with balance as much as the other day. w00t!!
rest 30 sec
Dumbbell Row x 12 ( 2 - 15 lb dumbells)
rest 30 sec
Single-arm Shoulder Press x 12 ( 2 - 15 lb dumbells)
rest 30 sec
Single-arm Dumbbell Curl x 12 ( 2 - 15 lb dumbells)
rest 30 sec
single-arm Pulldown x 12, (35 lbs)
rest 30 sec
Side plank x 30secs each side - still a bit of a struggle on the left side, but still pushing it along!
rest 30 sec

Three cycles + one add-on for the weaker left side

spokesnwheels · Post by **spokesnwheels** » Wed Feb 04, 2009 9:43 pm

Tuesday February 3rd
45 min of intervals on spinbike (Spinervals Tough Love DVD)

Wednesday February 4th

Static Lunge x 12 reps/ per leg (15 lb dumbbell in each hand)
rest 30 sec
Dumbell Row x 12 reps (2 - 15 lb dumbbells)
rest 30 sec
Single Arm Cable Row x 12 reps (35 pounds)
rest 30 sec
Single Arm Cable push x 12 (35 pounds)
rest 30 sec
Prone Plank x 1 min (2 - 30 second reps)
rest 30 sec

Three cycles + one add-on for the weaker left side

spokesnwheels · Post by **spokesnwheels** » Sat Feb 07, 2009 11:01 am

Thursday February 5th

30 minute recovery ride on spinbike. Mainly ot just get legs loosened up and to keep heart rate up a bit. Not usual HIIT night.

Friday was an off day, but today I will start it up again with a full body workout.

Boss Man · Post by **Boss Man** » Sat Feb 07, 2009 5:04 pm

That Ab Roller had no business being a Gym. What did the owners think they were doing

.

I'd go somewhere else before they do other strange stuff, like get you to do Dumbell Flies on a Leather Medicine Ball, and forward rolls

spokesnwheels · Post by **spokesnwheels** » Sun Feb 08, 2009 11:22 pm

LOL Boss Man.
I'm not getting near those again.

Saturday February 7th

The workout was more difficult this day than usual. arms felt so fatigued even when holding the dumbbells for first set of reverse lunges. It honestly threw me.

Warmup - 5 min on Stair stepper

Reverse Lunge x 12 ( 2 - 15 lb dumbells) - more wobbly today
rest 30 sec
Dumbbell Row x 12 ( 2 - 15 lb dumbells)
rest 30 sec
Single-arm Shoulder Press x 12 ( 2 - 15 lb dumbells)
rest 30 sec
single-arm Pulldown x 12, (35 lbs)
rest 30 sec
Side plank x 30secs each side
rest 30 sec

I was shocked that I felt so exhausted after this. The rest of the day I was dragging , and I ended up falling asleep at 8:30pm. Weird. OH well at least I finished the workout.

spokesnwheels · Post by **spokesnwheels** » Mon Feb 09, 2009 10:11 pm

Monday February 9th

Static Lunge x 12 reps/ per leg (15 lb dumbbell in each hand) Then upped it to 20lb dumbbells for half of 2nd set and all of third set, plus the final one side set

rest 30 sec

Dumbell Row x 12 reps (2 - 15 lb dumbbells) ( upped it to 20lb dumbbells for 2nd set and 3rd set, plus the final one side rep)

rest 30 sec

Single Arm Cable Row x 12 reps (40 pounds)

rest 30 sec

Single Arm Cable push x 12 (40 pounds)

rest 30 sec

Prone Plank x 1 min (2 - 30 second reps)
rest 30 sec

Three cycles + one add-on for the weaker left side

Yeah I'm pooped

spokesnwheels · Post by **spokesnwheels** » Sat Feb 14, 2009 10:30 am

Sorry been off this site for a few days, but I have continued workouts and diet... SOOOO lemme catch up here.

Tuesday February 10th

30 min HIIT on spin bike.

1 min high cadence, low tension
1 min high tension, lower cadence - but pushed to go as fast as possible
1 min high cadence, low tension
1 min high tension, lower cadence - but pushed to go as fast as possible
etc etc.

Wednesday February 11th

Swans - hope you don't mind me changing up the leg workout to something a little different. This night I was just spent and it was even hard to keep from just calling it a night and not working out.

Bulgarian split squats x 12 per leg - using 20 pound dumbbell - son of a bish I felt this in glutes!!!

rest 30 sec

Dumbbell Row x 12 per arm (using 20 pound dumbbells)

rest 30 sec

Single-arm Shoulder Press x 12 (using 15 pound dumbbells)

rest 30 sec

Single-arm Pulldown x 12 per arm (40 lbs)

rest 30 sec

Side plank x 15secs each side - form is crap, especially on left side. I find it hard as hell to keep left side off of the ground. I shoot for 30 second holds, but end up doing 15 seconds. I'm working way up.

rest 30 sec

I got through three cycles and the one add-on for weaker left side.

Thursday February 12th

20 min HIIT on the treadmill

1 min fast walk
1 min full on sprint
1 min fast walk
1 min full on sprint
1 min fast walk
1 min full on sprint
etc etc....
I did have to take a 2 min fast walk at minute 7 and at minute 13 and 16.

Yeah this was another kicker. Felt awesome to just open up and run. The next day though I was hurting! lower back and a little in legs.

I took Friday off to give body a rest.

spokesnwheels · Post by **spokesnwheels** » Sun Feb 15, 2009 9:33 pm

Sunday February 15th

Bulgarian split squats x 12 per leg - holding 25 pound plate
rest 30 sec
Dumbell Row x 12 reps (2 - 20 lb dumbbells)
rest 30 sec
Single Arm Cable Row x 12 reps (35 pounds)
rest 30 sec
Single Arm Cable push x 12 (35 pounds)
rest 30 sec
Prone Plank x 1 min (2 - 30 second reps)
rest 30 sec

Three cycles + one add-on for the weaker left side
Puked midway through second set. yay me. Oy!

spokesnwheels · Post by **spokesnwheels** » Mon Feb 16, 2009 11:06 pm

Monday February 16th

30 min of HIIT on spinbike
1 min seated simulated hill climbs
1 min low tension
each pair performed 5 times
1 min standing simulated hill climbs
1 min seated quick cadence, low tension
each pair performed 5 times
1 min seated simulated hill climbs
1 min low tension
each pair performed 5 times

I added in another hour of easy riding, because watching the Tour California had me in the mood to ride along with the riders. LOL

Workout Journal

Workout Journal

Friday January 30th

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