Workout Journal

spokesnwheels · Post by **spokesnwheels** » Tue Feb 17, 2009 9:56 pm

Tuesday February 17th

Bulgarian split squats x 12 per leg - using 25 pound plate

rest 30 sec

Dumbbell Row x 12 per arm (using 25 pound plate)

rest 30 sec

Single-arm Shoulder Press x 12 (using 20 pound dumbbells)

rest 30 sec

Single-arm Pulldown x 12 per arm (50 lbs)

rest 30 sec

Side plank x 30 secs each side

Three sets - one additional for left side.

spokesnwheels · Post by **spokesnwheels** » Thu Feb 19, 2009 10:15 pm

Wednesday February 18th

Took a rest day

Thursday February 19th

Tabata on spin bike.
5 min warm up
5 min Tabata
5 min cool down

Never tried this before and I made it through 9 sets. Felt awesome!

swanso5 · Post by **swanso5** » Fri Feb 20, 2009 8:21 pm

5 min Tabata

mke harder not longer

spokesnwheels · Post by **spokesnwheels** » Sat Feb 21, 2009 11:15 pm

Indeed. I did that today.

I ran short on time, but still wanted to put in some sort of workout, before the day took off. I hopped on stair stepper and did Tabata on that. Damn that was rough; but a fun rough.

2/21/09

5 min warm up
4 min Tabata
5 min cooldown

I was out of breath for about 20 minutes after. LOL Tomorrow I'll hit the weights

swanso5 wrote:
5 min Tabata
mke harder not longer

spokesnwheels · Post by **spokesnwheels** » Mon Feb 23, 2009 9:11 pm

Well SundayI took another direction. I decided to spend some quality time with dog. I ended up taking her out for a long and well deserved walk. We pounded the pavement for an hour, and enjoyed the bonding.

She had a little bit of a health scare (turned out that she was okay), but it reminded me that I needed to commit time to her.

spokesnwheels · Post by **spokesnwheels** » Mon Feb 23, 2009 9:13 pm

2/23/09

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 (50 pounds, but last set I had to drop to 40)
rest 30 sec
Single Arm plate press x 12 (25 pound plate)
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** » Wed Feb 25, 2009 10:31 am

2/24/09

Stair Stepper Tabata

swanso5 · Post by **swanso5** » Wed Feb 25, 2009 4:36 pm

some tips on progression:

1 - increase the wt each week
2 - it doesn;t matter if you don't reach the reps, just do more reps with the same wt until your at 12 or whatever you're meant to do, increase and work up again
3 - never decrease the wt, you've gone backwards straight away

spokesnwheels · Post by **spokesnwheels** » Wed Feb 25, 2009 5:48 pm

Hey swans... I am confused on number 3 - and maybe it's lack of knowledge of terms... I thought that you advised me to deload a little if I felt tired.

Sorry man, just confused.

Thanks!

swanso5 wrote:some tips on progression:

1 - increase the wt each week
2 - it doesn;t matter if you don't reach the reps, just do more reps with the same wt until your at 12 or whatever you're meant to do, increase and work up again
3 - never decrease the wt, you've gone backwards straight away

swanso5 · Post by **swanso5** » Thu Feb 26, 2009 7:19 pm

put in deload weeks, don't deload during the session...schedule them in every 4 - 6 weeks

spokesnwheels · Post by **spokesnwheels** » Fri Feb 27, 2009 11:45 am

OH!! Gotcha! Okay, that makes sense.

Thanks for clearing that up.

swanso5 wrote:put in deload weeks, don't deload during the session...schedule them in every 4 - 6 weeks