house piddle.......and gym too!

Hula Hoop-15 mins x's 3 sets. It's so fun! I'm so glad that we have more room in the dinning room :) Room for activities!

sissy push ups
20/20/20

crunches
20

house piddle part 2......the revenge of the gym
rowing machine count of 30 x's 3

bike 20 mins

roman obliques 10/10/10

flat bench
45lbs 15/15/10

lunges 10ex'3

7/23/12 workout

I lost my other notebook, so I'm starting with the one I'm using now.

tread-10 min warm-up 50calories burned

flat bench
55lb 10/10/10

1/2 floor pull ups
4/2/fail

incline bench press 15lb db
10/10/10

push ups
full-7/4
sissy-10

tri dip
6/5/4

lat pull downs
60-10/70-6/60-10

compound row
60/60//60

I went today but................

I felt weak. man I feel weak.

Elip- 5 min-50cal

flat bench
45-10/55-5/5
db incline bench 20-10/4/4
compound row
50-10/60-10/70-10
oh press-30-8/40-6/4
lat pull down
60-10/7/6
tread 10 min

gah I suck.

world didn't end so Imma gonna get my workout on 5/21/11

Fantastic workout! Left leg still weaker than the right.


I also had been wondering what I was doing wrong with my pushups because I cant seem to get them to feel right. My hubbs, who is also my trainer, pointed out to me that I need to bring my arms in & elbows towards body more (makes sense to me even if it doesn't here)



bench step ups

(VERY HARD FOR ME because I'm still a little sore)

bodyweight xs 8/8/8/8's



close grip lat pull down

50 x's 15/15, 60x's 10/10



I started out doing push ups but switched to incline press machine because my range of motion sucked.

20xs 15, 25xs 10, 35xs 10



planks with hip hike (first time doing these! Loved 'em!)

15/15/15/15



extra cause I wanna

6" leg holds (in air)- in seconds

30/30/60/40



toe taps

30/25/20/15



end of workout plank hold

1 min plank on hands, switched legs (single) in hold.



walked to and from gym.





Workout Time: 1 hour(s)

Workout Date: Today

7-23-10 workout

today was cardio/ab day!

I love it when it's cardio/ab day!

I have just started this HIIT  & I love it

(what is HIIT? You ask.....???)

High-intensity interval training (HIIT) or sprint interval training is an exercise strategy that is intended to improve performance with short training sessions. HIIT is a form of cardio which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from 9–20 minutes. The original protocol set a 2:1 ratio for work to recovery periods. For example, a runner would alternate 15-20 seconds of hard sprinting with 10 seconds of jogging or walking.




I am doing my intervals at 1/30 or 2/1 (meaning I run like the devil for 30 seconds or 1 min depending on where I am on the HIIT. I do this for a total of 15 mins! Oh man. I am so winded by the time I finish that 15 mins it's like I've run for over an hour.
 
you may wonder why I don't just run/jog?
 
lets let Jerry tell it best........
 
http://www.youtube.com/watch?v=0L8U5tKTTWo
 
I choose not to run!
 
I have had my pelvis broken & running is hard on these flat feet of mine because of it, and so HIIT is just far better. I do LOVE to run.....when I run it makes me feel close to my Mom *she loved to run!* But it's just better for me & my body to not run. Plus, I'm trying to 'bulk up' muscle (think Linda Hamilton on Terminator) and when you are a runner you 'lean down' muscle so basically I'd have both ends struggling against eachother. I'm to the point I have to choose where I want to go physically & while I love what runners can do with their bodies, I'm not LOVING what my body would look like that way....to each his/her own......I don't down others for running (I have a friend in 'bama that runs like the wind & I read her blog all-the-time!) but it's just not for me. Everyone goes their own way in this, and this is just my way....
 
 
after my HIIT for 15 mins I did the following ab exercises
crunches
50/50/50/50 counts
pushups
30/30/20 (fail!)/30
mountain climbers
(planked & on floor)
30 each leg /30 each leg
 
*Mountain climbers-
 
You begin a mountain climber similar to a push-up. Your hands and arms are on the ground, about shoulder width apart. One leg is bent, tucked under your torso while the other leg remains straight and behind your body (a.k.a. runner's lunge position).
it really winds you!!!
 
 
(what I mean by counts is I count seconds while I'm doing the exercise, or have my cell phone timer set so that I can see how fast/slow the time is ticking by.
 
I have really strong planks & I'm doing different things to challenge my abs. I can do regular planks, walking planks, walking planks on one leg, etc. until the cows come home. I added the 1/2ball this week & I'm going to add more my next plank day. I have to challenge myself more.
 
you will see a good bit of my workout could have been done at home, FREE. If you start with only 1 or 100 you can build up to doing as many as you can count high! You can do this!!! You have a couch? Or chair? Or anything to put your legs on? You can do crunches! You have a floor? You have arms & legs? You can do mountain climbers!!
you can do it! I believe in you!

7/21/10 workout

Wednesday

chest/back day

seated cable rows

45lbs/15, 45 lbs/15, 60lbs/15, 75lbs/15

(all grips listed are inside grips)

incline press

37.5lbs/ 15, 50lbs/15, 50lbs/15, 62.5/10 (fail)

assisted dips (peg # listed first)

14/10, 13/10, 12/10, 11/10

assisted pull ups (peg # listed first)

1/10, 12/10, 12/10, 11/8 (fail)

hyper ext

10/10/10/10

rack pull (hook grip)

135lbs//6, 135lbs/6, 155lbs/4, 165lbs/1(fail)

planks (I can't get anything to make these hard to do anymore..grrr)

tried using the 'half ball' and it was still cake....

50, 50 each leg (1 leg in air), 50 each leg (1 leg in air)

great workout!

7/19/10 workout

Arms/shoulders

pushup/tri dip circuit (max)
1-20/15(dip at12 peg)
2-10/10(dip at 13 peg)
3-8/10(dip at 14 peg)

russian twist w/ weight
10 w/5 lbs
10 w/ 10 lbs
10 w/ 10 lbs

plate push/tread crawl
(too crowded for push, couldn't get tread crawl right!)

leg raises on ab bench
15/10

walking planks
10 each leg

planks 50

HIIT intervals
2/1 10x's
15 mins
( I LOVE THIS!!!!!)