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
Monday, April 20, 2009
NROLW
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!
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!
Wednesday, April 15, 2009
NROLW
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.
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.
Monday, April 13, 2009
NROLW
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
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
Wednesday, April 8, 2009
NROLW
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
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
Monday, April 6, 2009
New Rules of Lifting for Women
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!
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!
Friday, April 3, 2009
Cardio
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!
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!
Thursday, April 2, 2009
Tuesday, March 31, 2009
Cardio
Just cardio this week:
25 minute lap swim (about 26 laps)
30 minutes stationary bike
30 minutes recumbent bike
25 minute lap swim (about 26 laps)
30 minutes stationary bike
30 minutes recumbent bike
Friday, March 27, 2009
Lower Body Workout
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
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
Thursday, March 26, 2009
Upper Body Workout
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.
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.
Wednesday, March 25, 2009
Cardio
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!
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!
Tuesday, March 24, 2009
Lower Body Workout
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
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
Monday, March 23, 2009
Upper Body Workout
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
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
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