No Pink Weights

NROLW

2009-05-06T19:18:00.000-07:00

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

NROLW

2009-05-04T08:07:00.000-07:00

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

NROLW

2009-04-27T07:14:00.001-07:00

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

Cardio

2009-04-25T14:45:00.001-07:00

Went on a long bike ride today - 30 miles with a lot of hills!

Great workout and fabulous weather.

Bring on that triathlon!

NROLW

2009-04-24T17:35:00.001-07:00

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

NROLW

2009-04-22T19:27:00.000-07:00

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

Cardio

2009-04-21T11:45:00.000-07:00

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

NROLW

2009-04-20T18:35:00.000-07:00

Cardio: 30 minutes stationary bike, 30 minutes recumbent bike.

Strength:
Barbell squats:
12 x 45 pounds, 12 x 80 pounds, 12 x 85 pounds

Pushups
2 x 12 - military style, go me!!

Seated lat row:
2 x 12 50 pounds

Steps ups
2 x 12 with 25 pound dumbbells

Stability ball jackknife
2 x 12

Found the base weights to work with now - it's starting to get hard!

NROLW

2009-04-15T11:06:00.000-07:00

Cardio:
30 minutes recumbent bike, 30 minutes stationary with the cross country program.

NROLW workout A:
Barbell squats:
1 warmup set at 45 pounds,
then 1 x 12 at 75 pounds.
1 x 12 at 80 pounds!

Supersets
30 degree angle pushups - 2 x 15
Seated rows 45 pounds - 1 x 15, 50 pounds 1 x 15

Supersets 2 x 15
Step ups with 20 pound dumbbells
Prone jackknife on the stability ball.

NROLW

2009-04-13T14:55:00.000-07:00

Cardio:
30 min walk at 3.5 mph
Stationary bike 60 min at 12 mph

Strength:
Deadlifts: 1 x 15 with 18 bar for warmup
1 x 15 with 45 pound barbell
1 x 15 with 55 pound barbell

Superset:
Wide grip lat pulldown: 1 x 15 40 pounds, 1 x 15 50 pounds
Dumbbell shoulder press: 2 x 15 15 pounds dumbbells

Superset:
Dumbbell lunges: 2 x 15 20 pound dumbbells
Stability ball crunches: 2 x 15

NROLW

2009-04-08T15:33:00.000-07:00

Had a good workout today.

Cardio:
400 yard swim (about 15 minutes)
Jogging at pace: 40 minutes.

Strength:
Deadlifts: 1 x 15 with 10 bar for warmup
1 x 15 with 45 pound barbell
1 x 15 with 55 pound barbell

Superset:
Wide grip lat pulldown: 1 x 15 40 pounds, 1 x 15 50 pounds
Dumbbell shoulder press: 1 x 15 12 pounds dumbbells, 1 x 15 15 pound dumbbells.

Superset:
Dumbbell lunges: 2 x 15 20 pound dumbbells
Stability ball crunches: 2 x 15

New Rules of Lifting for Women

2009-04-06T18:01:00.000-07:00

Today started the new workouts!

First, I jogged for 30 minutes on the treadmill.

Then:
Barbell squats: 1 warmup set at 30 pounds, then 2 x 15 at 45 pounds. This was too light, I definitely need to up the weights on this one next time.

Supersets 2 x 15
30 degree angle pushups
Seated rows 40 pounds

Supersets 2 x 15
Step ups with 20 pound dumbbells
Prone jackknife on the stability ball.

Then I did 30 minutes on the recumbent bike.
Burned around 500 cals today!

Cardio

2009-04-03T17:11:00.000-07:00

Did all 3 tri things today.

Swim: 16 laps

Jog: 40 minutes pace running (I like the indie podcasts at http://jogtunes.com)

Bike: 30 minutes.

Lots of calories burned today!

Cardio

2009-04-02T17:57:00.000-07:00

More cardio today!

60 minutes on the stationary bike. Did an abbreviated workout today.

Cardio

2009-03-31T11:58:00.000-07:00

Just cardio this week:

25 minute lap swim (about 26 laps)
30 minutes stationary bike
30 minutes recumbent bike

Lower Body Workout

2009-03-27T13:09:00.000-07:00

Today was my last weight workout until a week from Monday! I take 1 week off every quarter. Then I start NROLFW!

Cardio: 25 minute jog, 30 minute walk, 30 minutes recumbent bike.

Strength:
Seated leg press: 3 x 10 120 pounds
Seated leg abduction: 3 x 10 60 pounds
Seated hamstring curl: 3 x 10 35 pounds
Seated leg raise: 3 x 10 35 pounds
Dumbbell squats: 3 x 10 25 pounds
Pliets: 3 x 10 12 pounds
Trunk twists: 3 x 15
Crunches: 3 x 15
Reverse crunches: 3 x 15

Upper Body Workout

2009-03-26T19:31:00.000-07:00

Cardio: 60 minutes on stationary bike at 13 mph. 20 minute walk

Strength:
Dumbbell chest press: 3 x 10 25 pounds
Dumbbell chest flye: 3 x 10 20 pounds
Lying dumbbell pullover: 3 x 10 25 pounds
Dumbbell shoulder press: 3 x 10 10 pounds
Lat pulldown: 3 x 10 45 pounds
Dumbbell shoulder shrug: 3 x 10 15 pounds.

Cardio

2009-03-25T19:30:00.001-07:00

Today was cardio day!
Treadmill: 30 minute jog at 5 mph, then 30 minute walk at 3.5 mph. Then 30 minutes on the recumbent. I burned over 500 calories!

Lower Body Workout

2009-03-24T19:15:00.000-07:00

Cardio: 20 minute swim (500 yards), 60 minutes on the stationary bike at 12.5 mph

Strength:
Seated leg press: 3 x 10 120 pounds
Seated calf raise: 3 x 10 120 pounds
Seated leg extension: 3 x 10 35 pounds
Seated hamstring curl: 3 x 10 35 pounds
Seated adductor: 3 x 10 50 pounds
Seated abductor: 3 x 10 65 pounds
Dumbbell squats: 3 x 10 25 pounds
Crunches: 3 x 15
Reverse crunches: 3 x 15

Upper Body Workout

2009-03-23T18:58:00.000-07:00

Cardio: 40 minute jog, pace running. 30 minutes on the recumbent bike.

Strength:
Assisted dips: 3 x 8
Assisted chinups: 3 x 8
Lat pulldown: 3 x 10 40 pounds
Lat pullover: 3 x 10 25 pounds
Incline chest flye: 3 x 10 20 pounds
Overhead dumbbell press: 3 x 10 12 pounds
Rear deltoid row: 3 x 10 45 pounds

Lower Body Workout

2009-03-20T09:56:00.000-07:00

Cardio:
30 minute jog with intervals, 30 minutes walking on the treadmill at 3.5 mph

Strength:
Seated leg press: 3 x 10 120 pounds
Seated calf raise: 3x 10 120 pounds
Seated leg extension: 3 x 10 35 pounds
Seated hamstring curl: 3 x 10 30 pounds
Seated leg abduction: 3 x 10 65 pounds
Seated leg adduction: 3 x 10 45 pounds
Dumbbell squats: 3 x 10 25 pounds
Pliets: 3 x 10 10 pounds
Trunk twists: 3 x 15
Crunches: 3 x 15
Reverse crunches: 3 x 15

Upper Body Workout

2009-03-19T18:52:00.001-07:00

Cardio: 60 minutes on the stationary bike at 12.5 mph. 30 minutes on treadmill at 3.5 mph

Strength:

Incline chest flye: 3 x 10 20 pounds
Assisted Dips: 3 x 10
Assisted Pull ups: 3 x 10
Lat pulldown 3 x 10 40 pounds
Lying dumbbell lat pullover: 3 x 10 20 pounds
Bicep curls: 3 x 10 15 pounds
Triceps kickback: 3 x 10 12 pounds
Front raise: 3 x 10 8 pounds
Shoulder shrug: 3 x 10 15 pounds
Seated french press: 3 x 10 10 pounds

Mini Tri

2009-03-18T16:00:00.001-07:00

Cardio: I did a mini triathlon today. Swam for 25 minutes (500 yards), then 30 minutes on the stationary bike at 12 mph, then 30 minute jog - about 2.5 miles. Phew!

Lower Body Workout

2009-03-17T19:00:00.000-07:00

Cardio: 60 minutes on stationary bike, 25 minute treadmill walk (3.5 mph)

Strength:
Seated leg press: 3 x 10 120 pounds
Seated calf raise: 3 x 10 120 pounds
Seated leg extension: 3 x 10 35 pounds
Seated leg adduction: 3 x 10 45 pounds
Seated hamstring curl: 3 x 10 30 pounds
Dumbbell squat: 3 x 10 25 pounds
Dumbbell dead lifts: 3 x 10 25 pounds
Leg lifts: 3 x 10

Upper Body Workout

2009-03-16T18:37:00.000-07:00

Cardio: 30 minute jog. 30 minutes on the recumbent bike.

Strength:
Bicep curls: 3 x 10 15 pounds
Tricep kickbacks: 3 x 10 10 pounds
Bent lateral raise: 3 x 10 8 pounds
Lying dumbbell pullover: 3 x 10 20 pounds
Dumbbell chest press: 3 x 10 25 pounds
Lying triceps extension: 3 x 10 10 pounds
Lat pulldowns: 3 x 10 (cybex)
Assisted chin ups: 3 x 10
Assisted dips: 3 x 10
Front raise: 3 x 10 8 pounds

Cardio

2009-03-14T17:57:00.000-07:00

Last workout for the weekend!

Did 30 minutes on the treadmill at 3.5 miles per hour.
Then 30 minutes on the stationary bike.
Then 25 on the recumbent to cool down.

Lower Body Workout

2009-03-13T09:55:00.000-07:00

Cardio: 400 yard swim (16 laps), 40 minute jog with some speed work.

Strength:
Seated leg press: 3 x 10 120 pounds
Seated calf raise: 3 x 10 120 pounds
Seated leg extension: 3 x 10 35 pounds
Seated leg abduction: 3 x 10 60 pounds
Seated leg adduction: 3 x 10 45 pounds
Seated hamstring curl: 3 x 10 30 pounds
1 legged dumbbell deadlifts: 3 x 10 20 pounds
Pliets: 3 x 10 15 pounds
Glute bridges: 3 x 15
Crunches: 3 x 15
Bicycle: 3 x 15

Upper Body Workout

2009-03-12T08:28:00.000-07:00

Cardio:
30 minutes upright stationary bike, 30 minutes recumbent.

Strength:
Mostly machines today.
Chest press: 3 x 10 40 pounds
Lat pulldown: 3 x 10 55 pounds
Preacher curl: 3 x 10 30 pounds
Triceps push: 3 x 10 30 pounds
Lateral raise: 3 x 10 30 pounds
Lat row: 3 x 10 45 pounds
Deltoid press: 3 x 10 30 pounds
Assisted dips: 3 x 10
Dumbbells:
Triceps kickback: 3 x 10 12 pounds
Incline chest flye: 3 x 10 20 pounds

Lower Body Workout

2009-03-10T12:17:00.000-07:00

Cardio: 30 minutes on upright stationary bike with intervals. 30 minutes steady state on recumbent.

Strength:
Seated leg press: 3 x 10 120 pounds
Seated calf raise: 3 x 10 120 pounds
Seated adductor: 3 x 10 50 pounds
Seated abductor: 3 x 10 70 pounds
Seated leg raise: 3 x 10 35 pounds
Standing leg kickback: 3 x 10 (setting 2 on Cybex)
Barbell good mornings: 3 x 15 20 pounds
Dumbbell squats: 3 x 10 20 pounds
Stationary lunges: 3 x 10 20 pounds
Planks: 3 x 30 second holds
Crunches: 3 x 15

Upper Body Workout

2009-03-09T17:31:00.001-07:00

Cardio: 30 minute jog, 200 yard swim (10 minutes)

Strength:
Wood chops: 3 x 10
Assisted pullups: 3 x 10
Seated lat pull downs: 3 x 10
Arm pull downs: 3 x 10
(The above I did on a Cybex machine that only had numbers for weights, so I am not sure of the exact weight I did.)

Reverse pull ups: 3 x 10 bodyweight
Dumbbell preacher curl: 3 x 10 15 pounds
Dumbbell chest press: 2 x 10 20 pounds, 1 x 10 25 pounds
Flat dumbbell chest fly: 3 x 10 20 pounds
Dumbbell shoulder shrug: 3 x 10 15 pounds
Nosebreakers: 3 x 10 20 pounds

Cardio

2009-03-08T12:08:00.001-07:00

Yesterday's workout:

30 minutes on the treadmill.
30 minutes on the recumbent bike.

Today is rest day!! It's really hard to take a complete rest day.

Mini Tri

2009-03-06T10:51:00.001-08:00

Today I did myself a mini triathlon!

12 laps in the pool
30 minute jog
Lower body workout
20 minutes on the bike. It was awesome!

Strength:
Seated leg press: 3 x 10 115 pounds
Seated leg extension: 3 x 10 35 pounds
Seated hamstring curl: 3 x 10 30 pounds
Seated abduction: 3 x 10 50 pounds
Seated adduction: 3 x 10 35 pounds
Dumbbell deadlift: 3 x 10 20 pounds
Stability ball dolphin: 3 x 15
Crunches: 3 x 15
Reverse Crunches: 3 x 15

Upper Body Workout

2009-03-05T11:44:00.001-08:00

Order of workout today:

Cardio: Stationary bike: 30 minutes

Strength:
Hammer curls: 3 x 15 10 pounds
Flat chest flye: 3 x 10 15 pounds
Lat pulldown: 3 x 10 50 pounds
Lat row: 3 x 10 40 pounds
Chest press: 3 x 10 40 pounds
Lateral raise: 3 x 10 30 pounds
Seated shoulder press: 3 x 10 30 pounds
Lying triceps extension: 3 x 10 10 pounds
Triceps kickback: 3 x 10 10 pounds

Cardio: Recumbent bike: 30 minutes

Lower Body Workout

2009-03-03T17:19:00.000-08:00

Cardio: 300 yard swim, 35 minute jog.

Strength:
Leg press: 3 x 10 115 pounds
Seated calf raise: 3 x 15 115 pounds
Seated abductor: 3 x 15 50 pounds
Seated adductor: 3 x 15 40 pounds
Ab crunch: 3 x 15 40 pounds
Leg extensions: 3 x 10 35 pounds
Seated hamstring curl: 3 x 10 30 pounds
Stability ball dolphin: 3 x 15

Upper Body Workout

2009-03-02T08:58:00.000-08:00

Had a good workout today:

Cardio: 55 minutes stationary bike

Strength:
Bicep curls: 3 x 10 15 pounds
Triceps kickback: 3 x 10 10 pounds
Upright row: 3 x 10 15 pounds
Lateral raise: 3 x 10 10 pounds
Overhead triceps press: 3 x 10 10 pounds
Incline chest flye: 3 x 10 15 pounds
Lying lat pullover: 3 x 12 20 pounds
Machine chest press: 3 x 10 40 pounds
Machine lat pulldown: 3 x 10 50 pounds

Cardio and Mini brick

2009-02-28T06:23:00.000-08:00

Okay, a really mini brick LOL!

I did a 200 yard swim, then a 35 minute run today.
Calorie burn of around 400

Lower Body Workout

2009-02-27T13:14:00.000-08:00

Y workout today.

Cardio: 30 minutes on the bike with intervals.

Strength:
Stationary lunges with 20# dumbbells: 3 x 10
Deadlifts with 20# dumbbells: 3 x 15
Seated abductor: 3 x 10 50 pounds
Seated adductor: 3 x 10 40 pounds
Seated leg raise: 3 x 10 40 pounds
Seated leg press: 3 x 15 115 pounds
Seated calf raise: 3 x 15 115 pounds
Stability ball dolphins: 3 x 15
Crunches: 3 x 15
Reverse crunches: 3 x 15

Y Workout

2009-02-26T10:19:00.001-08:00

First day at the Y, so I was just exploring my options.

Cardio: 2 mile track run, 10 minutes of lap swim

Strength:
Overhead tricep extension: 3 x 15 10 pounds
Triceps kickback: 3 x 15 10 pounds
Upright row: 3 x 10 15 pounds
Bent lateral raise: 3 x 10 10 pounds
Seated bicep curl: 3 x 10 15 pounds
Lying lat pullover: 3 x 12 20 pounds
1-arm lat row: 3 x 15 20 pounds
Lying lat fly: 3 x 10 15 pounds
Flat dumbbell chest press: 3 x 10 20 pounds

Felt pretty good!

Lower Body Workout

2009-02-20T11:35:00.001-08:00

Cardio: LS Walk & Kick, 2 mile WATP

Strength:
All body weight exercises today, just for fun.
Stability ball wall squats: 3 x 15
Stability ball calf raises: 3 x 15
Glute bridges: 3 x 15
Lying adductor raises: 3 x 15
Lying abductor raises: 3 x 15
Stability ball dolphins: 3 x 15
Stability ball hamstring curls: 3 x 15
Crunches: 3 x 15
Planks: 3 x 30 second holds
Trunk twist: 3 x 15

Upper Body Workout

2009-02-19T17:08:00.000-08:00

Cardio: 2 Mile WATP, plus snow shoveling. Ugh!

Strength:
Seated lat rows: 3 x 15 40 pounds
Lower back extension: 3 x 15 40 pounds
Upright row: 3 x 15 10 pounds
Lateral Raise: 3 x 15 5 pounds
Hammer curl: 3 x 15 10 pounds
Lying triceps extension: 3 x 15 10 pounds
Push ups: 3 x 15
Bench dips: 3 x 15
Flat chest flye: 3 x 15 15 pounds

Lower Body Workout

2009-02-17T13:20:00.001-08:00

Cardio: Walk & Jog dvd (30 minutes)

Strength:
Stationary lunges: 3 x 15
Squats: 3 x 15
Seated leg press: 3 x 15 105 pounds
Seated calf raise: 3 x 15 105 pounds
Seated hamstring curl: 3 x 15 30 pounds
Standing leg kickback: 3 x 15 45 pounds
Seated leg adduction: 3 x 15 35 pounds
Crunches: 3 x 15
Reverse crunches: 3 x 15
Oblique crunches: 3 x 15

Upper Body Workout

2009-02-16T08:45:00.001-08:00

Cardio: The Firm CardioOverdrive (40 min)

Strength:
Barbell bench press: 3 x 15 30 pounds
Incline chest flye: 3 x 10 15 pounds
Lying lat pulldown: 3 x 15 30 pounds
Lying lat pullover: 3 x 15 20 pounds
Triceps kickback: 3 x 15 10 pounds
Dumbbell french press: 3 x 15 8 pounds
Bicep curls: 3 x 15 10 pounds
Front raise: 3 x 15 5 pounds
Bent lateral raise: 3 x 15 8 pounds

Upper Body Workout

2009-02-05T13:24:00.001-08:00

Cardio: 3 mile WATP (45 minutes)

Strength:
Upright row: 3 x 15 10 pounds
Seated shoulder press: 3 x 15 8 pounds
Incline bicep curls: 3 x 15 8 pounds
Dumbbell drag curls: 3 x 15 10 pounds
Tricep kickbacks: 3 x 15 8 pounds
Bench dips: 3 x 15
Pushups: 3 x 15 (1 set man-style!)
Incline bench press: 3 x 15 35 pounds
Seated lat row: 3 x 15 40 pounds
Lower back extension: 3 x 15 40 pounds

Lower Body and Abs

2009-02-03T17:40:00.000-08:00

Cardio: LS Women's Walk (30 min)

Strength:
Stability ball wall squats: 3 x 15
Pliets: 3 x 15 10 pounds
Dumbbell deadlifts: 3 x 15 10 pounds
Standing wall calf raises: 3 x 15
Seated leg press: 3 x 15 105 pounds
Seated calf raises: 3 x 15 105 pounds
Stability ball dolphins: 3 x 15
10 minute Firm Ab workout

Upper Body Workout

2009-02-02T15:57:00.000-08:00

It was above freezing today, so I went outside for a jog!

Cardio: 30 minute jog

Strength:
Bicep curls: 3 x 15 10 pounds
Hammer curls: 3 x 15 10 pounds
Triceps kickbacks: 3 x 15 8 pounds
Overhead triceps press: 3 x 15 8 pounds
Front raise: 3 x 15 5 pounds
Lateral raise: 3 x 15 5 pounds
Flat chest flye: 3 x 15 10 pounds
Flat dumbbell chest press: 3 x 15 15 pounds
Lying lat pullover: 3 x 15 15 pounds
Standing 1-arm dumbbell row: 3 x 15 15 pounds

Lower Body and Abs

2009-01-27T17:23:00.000-08:00

Cardio: WATP 3 mile walk (45 minutes). Evening - LS Women's Walk (30 min)

Strength: Looked up some new lower body moves on trainwithmeonline.com to use my stability ball.
Stability ball calf raise: 3 x 15
Stability ball dolphin (hard!): 3 x 15
Stability ball hamstring curls: 3 x 15
Dumbbell squats: 3 x 15 20 pounds
Pliets: 3 x 15 10 pounds
1 legged glute bridges (hard!!): 3 x 15
Heel kicks with resistance band: 3 x 15
10 minute The Firm ab workout

Upper Body Workout

2009-01-26T14:47:00.001-08:00

Cardio: The Firm Hard Core Fusion express (30 minutes). Extra workout of WATP 2 mile (30 minute)

Strength:
Upright row: 3 x 15 10 pounds
Bent lateral raise: 3 x 15 8 pounds
Hammer curl: 3 x 15 10 pounds
Bicep curl: 3 x 15 10 pounds
Triceps kickback: 3 x 15 10 pounds
French Press: 3 x 15 8 pounds
Lying lat pulldown: 3 x 15 25 pounds
Lying dumbbell pullover: 3 x 15 18 pounds
Barbell chest press: 3 x 15 30 pounds
Pushups: 3 x 15

Lower Body and Abs

2009-01-23T11:11:00.000-08:00

Cardio: 30 minute Walk & Jog, 20 minute walk

Strength:
10 minute standing abs (Firm workout)
Good mornings: 3 x 15 10 pounds
Standing 1-legged calf raise: 3 x 15
Dumbbell squats: 3 x 15 10 pounds
Pliets: 3 x 15 10 pounds
Glute bridges: 3 x 15
Lying leg lifts: 3 x 15
Seated leg extensions: 3 x 15 30 pounds

Upper Body Workout

2009-01-22T15:58:00.000-08:00

Worked it hard today.

Cardio: The Firm Cardio Party, WATP 3 mile walk

Strength:
Bicep curls: 3 x 15 10 pounds
Hammer curls: 3 x 15 10 pounds
Lateral Raise: 3 x 15 5 pounds
Arnold Press: 3 x 15 8 pounds
Bench dips: 3 x 15
Overhead triceps press: 3 x 15 8 pounds
Incline bench press: 3 x 15 35 pounds
Incline chest flye: 3 x 15 10 pounds
Seated lat row: 3 x 15 40 pounds
Lower back extension: 3 x 15 40 pounds

Lower Body and Abs

2009-01-21T06:52:00.001-08:00

Cardio: The Firm Cardio Overdrive (45 minutes)

Strength:
Barbell deadlifts: 3 x 15 30 pounds
Seated leg press: 3 x 15 105 pounds
Seated calf raise: 3 x 15 105 pounds
Standing hip abduction: 3 x 15 35 pounds
Seated hip adduction: 3 x 15 35 pounds
Standing leg kickback: 3 x 15 45 pounds
Stability ball hamstring curls: 3 x 15 (I was probably funny to watch trying to keep my balance!)
Crunches: 3 x 15
Reverse Crunches: 3 x15
Oblique crunches: 3 x 15

Upper Body Workout

2009-01-19T12:57:00.000-08:00

I love working out the upper body! Not sure why it makes me feel stronger than when I do lower body.

Cardio: WATP 2 mile walk, 30 minutes snow shoveling (that is getting really old).

Strength:
Dumbbell Hammer curls: 3 x 15 10 pounds
Overhead dumbbell triceps press: 3 x 15 8 pounds
Upright dumbbell row: 3 x 15 10 pounds
Lying lat pulldown: 3 x 15 30 pounds
Flat chest dumbbell flye: 3 x 15 10 pounds
Dumbbell triceps kickback: 3 x 15 10 pounds
Dumbbell front raise: 3 x 15 5 pounds
Lying dumbbell pullover: 3 x 15 13 pounds
Lying barbell chest press: 3 x 15 30 pounds
Dumbbell concentration curl: 3 x 10 15 pounds

Cardio

2009-01-18T13:56:00.000-08:00

Today was a snow shoveling day!

I decided to shake the workouts up a bit. I am getting really tired of Leslie Sansone.

So, I dusted off my Slim in 6 DVDs and did Start It Up. Nice change of pace. Then I did 45 minutes worth of snow shoveling today!

Lower Body and Abs

2009-01-16T18:18:00.000-08:00

Cardio: 45 minutes aerobics

Strength:
Dumbbell squats: 3 x 15 10 pounds
Seated calf raise: 3 x 15 105 pounds
Seated leg press: 3 x 15 105 pounds
Stationary Lunges: 3 x 15 bodyweight
Dumbbell dead lifts: 3 x 15 10 pounds
Glute bridges: 3 x 15 bodyweight
Pliets: 3 x 15 10 pounds
Reverse crunches: 3 x 15
Crunches: 3 x 15
Trunk twists: 3 x 15

This was tough today. Think my legs are still a bit tired from all the walking I did last week.

Upper Body Workout

2009-01-15T13:08:00.001-08:00

It really feels good to get back in routine! I missed my weights :P

Cardio: Leslie Sansone Walk and Jog (30 minutes)

Strength:
Front raise: 3 x 15 5 pounds
Bent lateral raise: 3 x 15 8 pounds
Triceps kickback: 3 x 15 10 pounds
Lying dumbbell triceps extension: 3 x 15 8 pounds
Bicep curls: 3 x 15 10 pounds
Barbell drag curls: 3 x 10 20 pounds
Pushups: 3 x 15
Lying flat flye: 3 x 15 10 pounds
Seated lat row: 3 x 15 40 pounds
Lower back extension: 3 x 15 40 pounds

Flexibility: 20 minutes Hatha yoga

Cardio Day

2009-01-08T12:07:00.000-08:00

I am missing my strength training!

Cardio: Leslie Sansone's Women's Walk (30 minutes), icy snow shoveling (ugh!!) - 45 minutes.

I leave for New Orleans tomorrow, so will be back on Tuesday!

Cardio Day

2009-01-07T10:03:00.000-08:00

Today is snow shoveling! It's an icy snow mix, so quite the workout.

40 minutes of snow shoveling so far.

I might do a WATP DVD later.

Cardio and Flexibility

2009-01-06T15:03:00.001-08:00

For anyone interested, you can get some free 20 minute yoga mp3s at http://yogadownload.com. To purchase the longer classes, it's only a few dollars. I like these a lot, rather than trying to watch someone and do the poses.

Today is Day 2 without strength training. It's weird.

Cardio: 15 minutes of a kickboxing workout, which then got too hard and complicated - so I popped in my Firm Cardio Overdrive and did that without weights (45 minutes).

Flexibility: Gentle Hatha yoga.

Cardio Day

2009-01-05T18:45:00.000-08:00

This week I won't be strength training at all. In an effort to avoid over training, this is rest week for strength. Every few months I will take a week off.

Cardio:
AM: 2 mile WATP

PM: 30 minute treadmill jog.

Cardio and Flexibility

2009-01-04T14:55:00.000-08:00

Cardio: Leslie Sansone Women's Walk (30 minutes)

Flexibility: 20 min Hatha Yoga

Lower Body and Abs

2009-01-03T12:19:00.000-08:00

Cardio: Interval training with jogging in place alternating with jumping jacks. Tiring. 30 minutes.

Strength:
Reverse crunch: 3 x 15
Crunches: 3 x 15
Trunk twists: 3 x 15
Static lunges: 3 x 15
Barbell good mornings: 3 x 15 20 pounds
Pliets: 3 x 15 10 pounds
Glute bridges: 3 x 15
Standing kickback: 3 x 15 45 pounds
Seated leg adduction: 3 x 15 35 pounds
Seated leg press: 3 x 15 105 pounds
Seated calf raise: 3 x 15 105 pounds

Upper Body Workout

2009-01-02T12:04:00.001-08:00

Cardio: Leslie Sansone Walk & Jog.

Flexibility: 20 min of yoga.

Strength:
Hammer curl: 3 x 15 10 pounds
Barbell curl: 3 x 15 20 pounds
Upright row: 3 x 15 10 pounds
Front Raise: 3 x 15 5 pounds
Triceps kickback: 3 x 15 10 pounds
Bench dips: 3 x 15
Incline chest fly: 3 x 15 10 pounds
Incline bench press: 3 x 15 35 pounds
Low lat row: 3 x 15 35 pounds
Dumbbell pullover: 3 x 15 20 pounds.

Cardio Day

2009-01-01T17:15:00.000-08:00

Today was cardio. I went to the Y yesterday and did weights, so none today.

Cardio: The Firm Hard Core Fusion - 55 minutes.

Upper Body Workout

2008-12-29T15:08:00.000-08:00

Cardio: The Firm Cardio Overdrive (45 minutes), 20 minutewalk.

Strength:
Pushups: 3 x 15
Flat dumbbell chest fly: 3 x 15 10 pounds
Seated lat row: 3 x 15 45 pounds
Lower back extension: 3 x 15 45 pounds
Bicep curl: 3 x 10 15 pounds
Hammer curl: 3 x 15 10 pounds
Lying triceps press down: 3 x 15 25 pounds
Triceps kickback: 3 x 15 10 pounds
Bent lateral raise: 3 x 15 8 pounds
Upright row: 3 x 15 10 pounds

Cardio and Flexibility

2008-12-28T14:56:00.001-08:00

Cardio:

30 minute jog outside! 45 degrees, and I was excited to get outside.

Flexibility: 20 minutes of Hatha yoga.

Lower Body and Abs

2008-12-27T17:08:00.000-08:00

Cardio: Did a lot today - Leslie Sansone Woman's Walk, WATP 2 mile walk.

Strength:
Jump squats: 3 x 15
Barbell deadlifts: 3 x 15 30 pounds
Pliets: 3 x 15 10 pounds
Seated hip adduction: 3 x 15 35 pounds
Seated leg pulls: 3 x 15 25 pounds
Seated leg press: 3 x 15 105 pounds
Seated calf raise: 3 x 15 105 pounds
Trunk twist: 3 x 15
Crunches: 3 x 15
Reverse crunches: 3 x 15

Upper Body Workout

2008-12-26T12:56:00.000-08:00

Cardio: Leslie Sansone Walk & Jog

Strength:
Hammer curls: 3 x 15 10 pounds
Barbell bicep curls: 3 x 15 20 pounds
Bench dips: 3 x 15
Overhead triceps press: 3 x 15 8 pounds
Front raise: 3 x 15 5 pounds
Upright row: 3 x 15 10 pounds
1 Arm lat row: 3 x 15 18 pounds
Lying dumbbell pullover: 3 x 15 18 pounds
Incline bench press: 3 x 15 35 pounds
Incline chest fly: 3 x 15 10 pounds

Lower Body and Abs

2008-12-23T12:40:00.001-08:00

Cardio: Cardio Overdrive Express (25 minutes), 20 minute walk

Strength:
Split squats: 3x 15 10 pounds
Standing leg kickback: 3 x 15 45 pounds
Glute bridges: 3 x 15
Standing hip abduction: 3 x 15 45 pounds
Seated leg press: 3 x 15 105 pounds
Dumbbell deadlifts: 3 x 15 15 pounds
Seated calf raise: 3 x 15 105 pounds
Crunches: 3 x 15
Reverse crunches: 3 x 15
Plank: 3 x 30 second hold

Upper Body Workout

2008-12-22T15:11:00.001-08:00

Cardio: 2 mile WATP, 30 minutes snow shoveling.

Strength:
Resisted punch: 3 x 15 25 pounds
Flat dumbbell chest fly: 3 x 15 10 pounds
Seated lat row: 3 x 15 45 pounds
Lower back extension: 3 x 15 45 pounds
Bicep curl: 3 x 10 15 pounds
Hammer curl: 3 x 15 10 pounds
Lying triceps press down: 3 x 15 25 pounds
Triceps kickback: 3 x15 10 pounds

Cardio Day

2008-12-21T13:08:00.000-08:00

Yesterday was snow shoveling. Burns about 187 calories per 1/2 hour.

Today is more snow shoveling, then I will do a 30 minute Walk & Jog

Lower Body and Abs

2008-12-19T08:57:00.000-08:00

Cardio: Leslie Sansone Woman's Walk (30 minutes)

Strength:

Jump squats: (These are hard!) 3 x 15
Barbell good mornings: 3 x 15 15 pounds
Dumbbell side lunges: 3 x 15 10 pounds
Pliets: 3 x 15 10 pounds
1 legged seated calf raise: 3 x 15 30 pounds
Seated leg extension: 3 x 15 35 pounds
Trunk twists: 3 x 15
Side jackknifes: 3 x 15
Double crunches: 3 x 15

Upper Body Workout

2008-12-18T13:29:00.000-08:00

Cardio: 30 minute walk, The Firm Cardio Party (40 minutes)

Strength:
Incline bicep curls: 3 x 15 10 pounds
Concentration curls: 3 x 10 15 pounds
Triceps kickback: 3 x 15 8 pounds
Bench dips: 3 x 15
Upright row: 3 x 15 10 pounds
Lateral raise: 3 x 15 6 pounds
Lying dumbbell pullover: 3 x 15 18 pounds
Lying lat pulldown: 3 x 15 30 pounds
Incline chest fly: 3 x 15 10 pounds
Pushups: 3 x 15

Lower Body and Abs

2008-12-16T10:31:00.000-08:00

Cardio: Leslie Sansone Walk & Jog, 30 minute walk.

Strength:

Standing leg kickback: 3 x 15 45 pounds
Standing hip abduction: 3 x 15 40 pounds
Seated leg curl: 3 x 15 25 pounds
Seated leg press: 3 x 15 105 pounds
Seated calf raise: 3 x 15 105 pounds
Dumbbell squats: 3 x 15 10 pounds
Dumbbell deadlifts: 3 x 15 10 pounds
Crunches: 3 x 15
Reverse crunches: 3 x 15
Oblique crunches: 3 x 15

Felt tough today, especially the squats.

Upper Body Workout

2008-12-15T09:07:00.000-08:00

Cardio today: 30 Day Shred. Not sure I like this or not.

Strength:
Hammer curls: 3 x 10 10 pounds
Barbell drag curls: 3 x 15 18 pounds
Bench dips: 3 x 15
Triceps kickback: 3 x 15 8 pounds
Seated shoulder press: 3 x 15 8 pounds
Front raise: 3 x 15 5 pounds
Incline bench press: 3 x 15 35 pounds
Seated lat row: 3 x 15 45 pounds
Lower back extension: 3 x 15 45 pounds
Lying triceps extension: 3 x 15 25 pounds

Upper Body Workout

2008-12-11T12:38:00.000-08:00

Cardio: Slim in 6 Start It Up, 30 minute walk.

Strength:
Bicep Curl: 3 x 15 10 pounds
Cable concentration curl: 3 x 15 25 pounds
French press: 3 x 15 8 pounds
Triceps kickback: 3 x 15 8 pounds
Resisted punch: 3 x 15 25 pounds
Cable chest fly: 3 x 15 25 pounds
Upright row: 3 x 15 10 pounds
Bent lateral raise: 3 x 15 6 pounds
1 arm lat row: 3 x 15 18 pounds
Overhead dumbbell pullover: 3 x 15 15 pounds

Lower Body and Abs

2008-12-09T16:19:00.000-08:00

Cardio: LS Walk and Jog (150 cal), 25 minute walk ( 150 cal)

Strength:
Lower body and abs

Seated leg press: 3 x 15 105 pounds *
Seated leg extension: 3 x 15 30 pounds *
Lying leg extension: 3 x 15 25 pounds *
Pliets: 3 x 15 10 pounds
Standing leg kick back: 3 x 15 45 pounds *
Seated calf raise: 3 x 15 105 pounds *
Crunches: 3 x 15
Reverse crunches: 3 x 15
Side bends: 3 x 15

* = done on the bowflex

Upper Body Workout

2008-12-08T14:29:00.000-08:00

Feeling better enough to do some exercise!

Cardio: 30 minute Leslie Sansone DVD

Strength:

Hammer curls: 3 x 15 10 pounds
Bench dips: 3 x 15
Triceps kickback: 3 x 15 10 pounds
Seated shoulder press: 3 x 15 10 pounds
Rear deltoid row: 3 x 15 40 pounds
Push ups: 3 x 15
Incline bench press: 3 x 10 40 pounds
Seated lat row: 3 x 15 40 pounds
Lower back extension: 3 x 15 40 pounds

Cardio

2008-12-06T15:01:00.000-08:00

5K run today. Feeling sick.

Lower Body and Abs

2008-12-05T11:54:00.000-08:00

Cardio: 2 mile WATP, 30 minute walk

Strength:

Static lunges: 3 x 15 BW
Dumbbell squats: 3 x 15 10 pounds
Barbell good mornings: 3 x 15 20 pounds
Seated leg pulls: 3 x 15 25 pounds
Seated leg adduction: 3 x 15 30 pounds
Standing calf raises: 3 x 15
Standing jackknife: 3 x 15
Crunches: 3 x 15
Trunk twist: 3 x 15

Upper Body Workout

2008-12-04T15:29:00.001-08:00

Cardio: Leslie Sansone Walk & Jog (150 cal), Firm Cardio Overdrive (250 cal)

Strength: Upper body

hammer curl: 3 x 15 10 pounds
incline bicep curl: 3 x 15 11 pounds
tricep kickback: 3 x 15 10 pounds
Overhead triceps ext: 3 x 15 8 pounds
Upright row: 3 x 15 10 pounds
Bent lateral raise: 3 x 15 8 pounds
Seated lat row: 3 x 15 40 pounds
Lying dumbbell pullover: 3 x 15 15 pounds
Incline dumbbell chest press: 3 x 15 15 pounds
Incline dumbbell fly: 3 x 15 10 pounds

Cardio Day

2008-12-03T12:53:00.000-08:00

No weights today.

With my renewed holiday challenge, I am adding an extra cardio session in the mornings.

Today:

Leslie Sansone Woman's Walk (180 calories)

30 minute jog (300 calories)

Lower Body and Abs

2008-12-02T13:01:00.001-08:00

Cardio: 2 mile WATP this morning (150 cal), then 30 minute jog (300 cal).

Strength: Lower body and abs
Dumbbell deadlifts: 3 x 15 10 pounds
Plies: 3 x 15 10 pounds
Seated leg press: 3 x 15 105 pounds
Seated calf raise: 3 x 15 105 pounds
Standing leg abduction: 3 x 15 35 pounds
Standing leg extension: 3 x 15 40 pounds
Crunches: 3 x 15
Reverse crunches: 3 x 15
Bicycle: 3 x 15

I feel totally awesome today!

Upper Body

2008-12-01T10:47:00.000-08:00

Cardio: Leslie Sansone Walk & Jog (30 minutes). Walk to and from the post office: 30 minutes (with a big hill).

Strength: Upper body

Bicep curls: 3 x 15 8 pounds
Hammer curls: 3 x 15 10 pounds
Triceps kickbacks: 3 x 15 8 pounds
Bench dips: 3 x 15 body weight
Front raise: 3 x 15 5 pounds
Upright row: 3 x 15 8 pounds
Seated lat row: 3 x 15 40 pounds
Lying lat pulldown: 3 x 15 30 pounds
Dumbbell flat press: 3 x 15 18 pounds
Flat dumbbell chest fly: 3 x 15 10 pounds

Cardio

2008-11-30T11:27:00.000-08:00

Today I got up early and did Leslie Sansones Woman's walk. This is a 30 minute aerobic walking section, following by floor work for 20 minutes.

Then we walked to and from breakfast - another 30 minutes of brisk walking.

Lower Body and Abs

2008-11-28T09:26:00.000-08:00

Yesterday I ran a 5K race, which I didn't record here.

Today:

Cardio: 2 mile WATP

Strength:
Quads, glutes, hammies, calves, abs.

Dumbbell good mornings: 3 x 15 10 pounds
Seated Leg pull: 3 x 15 30 pounds
Seated leg adduction: 3 x 15 30 pounds
Static lunges: 3 x 15 Body weight
Seated leg extensions: 3 x 15 30 pounds
Bent leg raises: 3 x 15 Body weight
Standing oblique crunches: 3 x 15
Side jackknifes: 3 x 15
Planks: 3 thirty second holds.

Upper Body Workout

2008-11-26T09:38:00.000-08:00

Cardio: 30 minute walk

Strength: Shoulders, chest, back, biceps, triceps

Pushups: 3 x 15 (failed on the last set)
* Resisted punch: 3 x 15 25 pounds
Kneeling dumbbell row: 3 x 15 18 pounds
Lying dumbbell pullover: 3 x 15 15 pounds
Hammer curl: 3 x 15 10 pounds
Bicep curl: 3 x 10 10 pounds
Triceps kickback: 3 x 15 10 pounds
Lying dumbbell triceps ext: 3 x 15 10 pounds
Arnold Press: (I like these) 3 x 15 10 pounds (failed on last set)
Lateral raise: 3 x 15 5 pounds

(* = Bowflex)

Lower Body and Abs

2008-11-26T09:37:00.000-08:00

Cardio: 30 minute WATP DVD

Strength: Lower body and abs

Dumbbell deadlifts: 3 x 15 15 pounds
Dumbbell squats: 3 x 15 10 pounds
Pliets: 3 x 15 10 pounds
* Standing hip abduction: 3 x 15 40 pounds
* Standing leg kickback: 3 x 15 40 pounds
* Seated leg press: 3 x 15 105 pounds
* Seated calf raise: 3 x 15 105 pounds
Trunk twist: 3 x 15
Crunches: 3 x 15
Reverse crunches: 3 x 15

(* = Bowflex)

Monday's Workout

2008-11-26T09:34:00.000-08:00

Cardio: 3 mile jog

Strength: Changing it up a bit this week. Biceps, triceps, shoulders, back, chest

Standing bicep curls: 3 x 20 10 pounds
Concentration curls: 3 x 15 15 pounds
Triceps kickback: 3 x 20 10 pounds
Lying triceps extension *: 3 x 15 25 pounds
Front raise: 3 x 20 5 pounds
Upright row: 3 x 15 10 pounds
Incline bench press *: 3 x 15 35 pounds
Lying chest fly: 3 x 20 10 pounds
One arm seated row *: 3 x 20 40 pounds
Functional lower back extension *: 3 x 15 40 pounds
This workout kicked my butt. My arms were shaking for a while.

(* = Bowflex)