Workout B today.
Cardio:
400 yard swim
30 minute jog with intervals.
Strength:
Barbell deadlifts
10 x 70 pounds
10 x 80 pounds
10 x 85 pounds
Dumbbell shoulder press:
2 x 10 20 pounds
1 x 8 25 pounds
Widegrip lat pulldown
1 x 10 50 pounds
2 x 10 55 pounds
Dumbbell lunges
3 x 10 25 pounds
Stability ball crunches
3 x 15
Wednesday, May 6, 2009
Monday, May 4, 2009
NROLW
Great workout today! Sorry I haven't been updating. I am going to move this to my new website in a couple weeks.
Cardio: 40 minute jog.
Strength:
Squat:
10 x 45 pounds
10 x 75 pounds
10 x 90 pounds
10 x 100 pounds (go me!!!)
Push ups:
3 x 10
Seated rows:
10 x 50 pounds
10 x 60 pounds
10 x 60 pounds
Step ups
3 x 10 30 pound dumbbells
Stability ball jackknife
3 x 12
Cardio: 40 minute jog.
Strength:
Squat:
10 x 45 pounds
10 x 75 pounds
10 x 90 pounds
10 x 100 pounds (go me!!!)
Push ups:
3 x 10
Seated rows:
10 x 50 pounds
10 x 60 pounds
10 x 60 pounds
Step ups
3 x 10 30 pound dumbbells
Stability ball jackknife
3 x 12
Monday, April 27, 2009
NROLW
Cardio:
30 minute jog with HIIT - 350 calories
30 minute walk at 3.5 mph - 125 calories
Strength:
Barbell dead lifts:
2 x 10 at 65 pounds
1 x 10 at 70 pounds
Dumbbell shoulder raise:
3 x 10 at 20 pounds
Widegrip lat pulldown:
3 x 10 50 pounds
Dumbbell lunges:
3 x 10 25 pounds
Stability ball crunches:
3 x 15
30 minute jog with HIIT - 350 calories
30 minute walk at 3.5 mph - 125 calories
Strength:
Barbell dead lifts:
2 x 10 at 65 pounds
1 x 10 at 70 pounds
Dumbbell shoulder raise:
3 x 10 at 20 pounds
Widegrip lat pulldown:
3 x 10 50 pounds
Dumbbell lunges:
3 x 10 25 pounds
Stability ball crunches:
3 x 15
Saturday, April 25, 2009
Cardio
Went on a long bike ride today - 30 miles with a lot of hills!
Great workout and fabulous weather.
Bring on that triathlon!
Great workout and fabulous weather.
Bring on that triathlon!
Friday, April 24, 2009
NROLW
Great workout today.
Cardio:
20 minutes of swimming
30 minutes on stationary bike
Afternoon bike ride of 12 miles outside!
Strength:
Barbell squats:
10 x 75 pounds
10 x 85 pounds
10 x 90 pounds
Pushups:
3 x 10
Seated rows:
10 x 50
10 x 50
10 x 55
Step ups
3 x 10 with 30 pounds dumbbells.
Stability ball jackknife
3 x 12
Cardio:
20 minutes of swimming
30 minutes on stationary bike
Afternoon bike ride of 12 miles outside!
Strength:
Barbell squats:
10 x 75 pounds
10 x 85 pounds
10 x 90 pounds
Pushups:
3 x 10
Seated rows:
10 x 50
10 x 50
10 x 55
Step ups
3 x 10 with 30 pounds dumbbells.
Stability ball jackknife
3 x 12
Wednesday, April 22, 2009
NROLW
Cardio:
30 minutes on the stationary bike, 30 minutes on the recombent.
Strength:
Deadlifts:
1 x 12 with 22 bar for warmup
1 x 12 with 45 pound barbell
1 x 12 with 55 pound barbell
1 x 12 with 60 pound barbell
Wide grip lat pulldown: 2 x 12 50 pounds
Dumbbell shoulder press: 2 x 12 20 pound dumbbells (hard!)
Dumbbell lunges: 2 x 12 25 pound dumbbells
Stability ball crunches: 3 x 15
30 minutes on the stationary bike, 30 minutes on the recombent.
Strength:
Deadlifts:
1 x 12 with 22 bar for warmup
1 x 12 with 45 pound barbell
1 x 12 with 55 pound barbell
1 x 12 with 60 pound barbell
Wide grip lat pulldown: 2 x 12 50 pounds
Dumbbell shoulder press: 2 x 12 20 pound dumbbells (hard!)
Dumbbell lunges: 2 x 12 25 pound dumbbells
Stability ball crunches: 3 x 15
Tuesday, April 21, 2009
Cardio
Did a lot of cardio today!
I am one of those that actually enjoys cardio, and I am endurance training so I do a fair amount.
700 yard swim, about 30 minutes
30 minute HIIT jog with intervals at 7 mph
30 minute walk at 3.5 mph
I am one of those that actually enjoys cardio, and I am endurance training so I do a fair amount.
700 yard swim, about 30 minutes
30 minute HIIT jog with intervals at 7 mph
30 minute walk at 3.5 mph
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