Tuesday, June 29, 2010

Workout for 06/29

Well, today was weigh in day - and I'm mildly disappointed. Weighed in at the same that I was last time - which is good (that I didn't gain weight) but not good as well. My measurements are the same too, which is a bummer. Oh well - hopefully I'll see some progress next weigh in

Did a Density workout this morning and might try to get in some cardio this afternoon. who knows how lazy I'll be feeling - it is "cheat" day afterall. The hubby also helped me with my Pull-Ups last night. I've never been able to complete these, but thanks to his help, I think I'm almost there. I'm going to try again tonight and see how far I get

Here's my workout for today:

Density Workout performed circuit style with 3 circuits - I upped my weights this time around on some of the exercises so I am happy that I'm at least getting stronger

Circuit One
Reverse Lunge with Javelin Press - 30 sec per leg
Set 1: 11 right leg/11 left leg with 12.5lb weight (weight increase)
Set 2: 11 right leg/11 left leg with 15lb weight (weight increase)
Dumbbell Swing - 45 seconds
Set 1: 21 completed with 15lb weight
Set 2: 21 completed with 20lb weight (weight increase)
Jump Squats - 45 seconds
Set 1: 44 completed (9 more than last time)
Set 2: 40 Completed (7 more than last time)
Traveling Hand Walkouts - 60 seconds
Set 1: 4 completed
Set 2: 5 completed

Circuit Two
Push Up Walks on Medicine Ball (set of 3) - 30 Seconds
Set 1: 5 Completed
Set 2: 6 Completed
Dumbbell Row - 35 seconds
Set 1: 17 reps with 12.5lb weights (weight increase)
Set 2: 17 reps with 15lb weights
Goblet Squat - 45 seconds
Set 1: 19 reps with 15lb weights
Set 2: 18 reps with 20lb weights
Dumbbell Curl-to-Press - 25 seconds
Set 1: 6 reps with 10lb weights each arm
Set 2: 6 reps with 12.5lb weights each arm

Circuit Three
Y-Press - 45 seconds
Set 1: 12 reps with 10lb weights each arm
Set 2: 12 reps with 12.5lb weights each arm
Garhammer Raise - 60 seconds
Set 1: 34 completed
Set 2: 35 completed

Total Workout Time: 40
Total Calories Burned: 240

Monday, June 28, 2010

Cardio for 06/28

Got 20 mins of Turbo Jam done today! Woot! Did the workout with weighted gloves too, so my arms feel like Jello! Burned 220 calories in the 22 min workout! Yippee! Now time to rest a little bit before the hubby gets home from home!

Workout for 06/28

This morning's workout was a good one - had to speed through it a little bit because I had to cook chicken for my lunch (which was an odd experience at 520 in the morning!) Might try to get in some cardio later, maybe a jog or some Turbo Jam. Been thinking about signing up for a 5K sometime in the future, so might start training for that too....

Got the weigh in tomorrow - hopefully will see some progress. I don't really feel any different than I was a few days ago, but small changes can go unnoticed until measured :-)

Day Ten - June 28th, 2010
Lactic Acid Workout performed circuit style with 3 circuits - slower movements required and lighter weights

Circuit One
Prisoner Squat
4 sets of 15
Standing Overhead Press
4 sets of 10 reps at 10lbs in each hand
Bent-over Fly
4 sets of 12 reps at 5lbs in each hand

Dynamic Interrupt
Push Ups - 25
Side Plank - 25 seconds per side

Circuit Two
Swiss Ball Leg Curl
3 sets of 15
Double Arm Bent-over Dumbbell Row
12.5lbs each arm X 10 reps, 12.5lbs each arm X 10 reps, 12.5lbs each arm X 10 reps
Y-Press
3 sets of 10 reps with 5lb weights

Dynamic Interrupt Two
Alternating Reverse Lunges (until failure) - 15 per leg
Swing Lunge - 5 per leg (with 2 lunges per leg)

Circuit Three
Bulgarian Split Squat
2 Sets of 8 per leg with 5lb dumbbells in each hand
Swiss Ball Crunch
10 reps with 10lb plate, 12 reps with 10lb plate

Total Workout Time: 45 mins
Total Calories Burned: 245

Sunday, June 27, 2010

Workout 06/27

Here's my workout for today! Had a great day nutrition wise, AND managed to fit a piece of Ice Cream Birthday Cake into my calorie count for the day! Good times indeed! Two more days until weigh in! Hope to see continued progress!

Dynamic Workout
Done circuit style for 3 circuits

Circuit One
Overhead Bulgarian Split Squat
Set 1: 7.5lbs overhead X 8 per leg
Set 2: 10lbs overhead X 8 per leg
Rotating Push Up
4 each direction for 2 sets
Alternating Dumbbell Pullover
2 sets of 5lb dumbbells per arm X 10 reps per arm
Dumbbell Romanian Deadlift to Reverse Lunges
2 sets of 30lbs X 8 reps
Mountain Jumpers
2 sets of 18

Circuit Two
Lumber Jack Squat Press
3 sets of 15lbs X 8 per side
Side to Side Walk Out
3 sets of 10 per side
Bent Over Row
3 sets of 15lb dumbbells in each arm X 15 reps
Walking Lateral Lunges
3 sets of 10 per side

Circuit Three
Sprinters Crunch
2 Sets of 20 crunches
Jumping Jacks
2 sets of 40
Side Plank
2 sets of 35 seconds per side

Total Workout Time: 60 Mins
Total Calories Burned: 380

Saturday, June 26, 2010

Turbo Jam Cardio!

Got a good 20 min high intensity cardio workout done with the hubby and kiddo today! They both love Turbo Jam too! Burned a total of 240 calories during the quick 22 mins and wore weighted gloves for the first half! Definitely a killer day for workouts! Had a yummy almond butter protein shake after the workout and feel stellar! Now, time for some Bioshock on the Xbox!

Workouts 06/24-06/26

Alrighty - here's my workouts for the past few days! There's been some cardio in there too, but I wasn't able to track those. Maybe do some Turbo Jam this afternoon with the little one - but I might be lazy too :-D

Day Six - June 24th, 2010


Density Workout performed circuit style with 3 circuits

Circuit One
Arnold Punch - 20 Seconds per arm
Set 1: 10lb dumbbell X 13 right arm, 12 left arm
Set 2: 12.5lb dumbbell X 15 right arm, 14 left arm
Goblet Stationary Lunges - 25 Sec per leg
Set 1: 15lbs X 9 lunges per leg
Set 2: 22.5lbs X 8 lunges per leg
Lying Hip Raise - 20 Seconds per leg
Set 1: 12 left leg, 16 right leg
Set 2: 18 left leg, 18 right leg
Traveling Hand Walkouts - 45 Seconds
Set 1: 3 Total
Set 2: 2 Total

Circuit Two
Dive Bomber Push-Up - 40 Seconds
Set 1: 10 completed
Set 2: 11 completed
Bulgarian Split Jump - 20 Seconds per leg
Set 1: 18 left leg, 19 right leg
Set 2: 20 left leg, 22 right leg
Bicep Curls - 45 Seconds
Set 1: 15lbs X 13 reps
Set 2: 15lbs X 13 reps

Circuit Three
Single Weight Dumbbell Squat - 25 per side
Set 1: 15lb weight X 9 right, 10 left
Set 2: 22.5lb weight X 9 right, 10 left
Floor Press - 30 Seconds
Set 1: 15lb dumbbells in each hand X 13 reps
Set 2: 15lb dumbbells in each hand X 15 reps

Total Workout Time: 46 Mins
Total Calories Burned: 275

Day Seven - June 25th, 2010
Lactic Acid Workout performed circuit style with 3 circuits - slower movements required and lighter weights

Circuit One
Prisoner Squat
4 sets of 15
Standing Overhead Press
4 sets of 10 reps at 10lbs in each hand
Bent-over Fly
4 sets of 12 reps at 5lbs in each hand

Dynamic Interrupt
Push Ups - 20
Side Plank - 25 seconds per side

Circuit Two
Swiss Ball Leg Curl
3 sets of 15
Double Arm Bent-over Dumbbell Row
10lbs each arm X 10 reps, 12.5lbs each arm X 10 reps, 12.5lbs each arm X 10 reps
Y-Press
3 sets of 10 reps with 5lb weights

Dynamic Interrupt Two
Alternating Reverse Lunges (until failure) - 13 per leg
Swing Lunge - 5 per leg (with 2 lunges per leg)

Circuit Three
Bulgarian Split Squat
2 Sets of 8 per leg with 5lb dumbbells in each hand
Swiss Ball Crunch
10 reps with 10lb plate, 12 reps with 10lb plate

Total Workout Time: 70 mins
Total Calories Burned: 320

Day Eight - June 26th, 2010
Strength Training Full Body Workout performed circuit style with 2 circuits

Circuit One
Barbell Front Squat - 35 Total
12 reps X 30lbs, 12 reps X 40lbs, 11 reps X 50lbs
Rotational Push-Up - 40 Total
3 sets of 12 and 1 set of 4
Reverse Lunges - 40 per leg
4 sets of 30lb weights X 9 per leg, 1 set of 30lbs X 4 per leg

Dynamic Interrupt
Traveling Hand Walkouts - 3 each direction
Swing Lunges - 45 Seconds per leg - completed 14 right leg, 13 left leg

Circuit Two
Deadlift - 30 Total
95lbs X 8 reps, 95lbs X 9 reps, 95lbs X 9 reps, 95lbs X 4 reps
Bent-Over Dumbbell Row - 40 Total
15lb dumbbells in each arm X 12 reps, 17.5lb each X 12, 17.5lb each X 12, 17.5lb each X 4
Standing Single Leg Calf Raise - 30 per leg
30lb dumbbells X 10 per leg, 35lb dumbbells X 10 per leg, 35lb dumbbells X 10 per leg

Dynamic Finisher
Side-to-Side Walks - 60 Seconds - 9 completed
Jump Squats - 50 completed
Dive Bomber Push-Ups - 10 Completed

Total Workout Time: 73 mins
Total Calories Burned: 518

Wednesday, June 23, 2010

Workouts for 06/23

I had a fabulous workout day today! Did a 20 min Turbo Jam with my 8 year old step son, who LOVED it and thought he was a ninja with all the kicks and punches! Also did an amazing Lactic Acid circuit workout with the hubby when he got home from work today! Weigh in is tomorrow! Hope to see some progress after all this hard work!

Now its time for a yummy chicken and shrimp dinner with the hubby and the kiddo!

Here's the details of my workout today

Strength Training Workout:

Lactic Acid Workout performed circuit style with 3 circuits - slower movements required and lighter weights

Circuit One
Alternating Dumbbell Press
10lbs each arm x 12 reps, 10lbs each arm X 12 reps, 10lbs each arm X 12 reps
Overhead Bulgarian Split Squats
15 per leg performed 3 times
Bent Over Lateral Raises
5lbs each arm X 8 reps, 5lbs each arm X 8 reps, 5lbs each arm X 8 reps

Dynamic Interrupt
Depth Jumps to Jump Squats - 5 total
Side Plank - 25 seconds each side

Circuit Two
Face Down Dumbbell Row
10lbs each arm X 12 reps, 10lbs each arm X 12 reps, 10lbs each arm X 12 reps
Barbell Romanian Deadlifts
50lbs X 15 reps, 50lbs X 15 reps, 50lbs X 15 reps
Y-Press
5lbs X 10, 5lbs X 10, 5lbs X 10

Dynamic Finisher
Plank Position held for 60 seconds
Mountain Jumpers - 33 completed in 45 seconds

Circuit Three
Twisting Crunch on Swiss Ball
10lbs X 8 per side, 10lbs X 8 per side, 10lbs X 8 per side
Bodyweight Squats
3 sets of 10

Total Workout Time: 63 Mins
Total Calories Burned: 530


High Intensity Cardio Workout
- Turbo Jam 20 Min workout - 255 Calories, total 22 minutes working out

Total Workout Time today: 85 Minutes
Total Calories Burned: 785 Calories burned today!! Woot!!

After these workouts, I am definitely tired! I'll sleep well tonight!

BATTERY LEVEL 0%
see more Lolcats and funny pictures

Workouts 6/19-6/22

So here's my workouts from the beginning of my new program, which was June 19th through yesterday June 22nd

Day One: June 19th 2010
Density Workout performed circuit style with 3 circuits

Circuit One
Reverse Lunge with Javelin Press - 30 sec per leg
Set 1: 10 right leg/14 left leg with 10lb weight
Set 2: 14 right leg/13 left leg with 12.5lb weight
Dumbbell Swing - 45 seconds
Set 1: 23 completed with 15lb weight
Set 2: 24 completed with 17.5lb weight
Jump Squats - 45 seconds
Set 1: 35 completed
Set 2: 33 Completed
Traveling Hand Walkouts - 60 seconds
Set 1: 8 completed
Set 2: 6 completed

Circuit Two
Push Up Walks on Medicine Ball (set of 3) - 30 Seconds
Set 1: 4 Completed
Set 2: 5 Completed
Dumbbell Row - 35 seconds
Set 1: 20 reps with 10lb weights
Set 2: 20 reps with 15lb weights
Goblet Squat - 45 seconds
Set 1: 23 reps with 15lb weights
Set 2: 23 reps with 25lb weights
Dumbbell Curl-to-Press - 25 seconds
Set 1: 6 reps with 10lb weights each arm
Set 2: 6 reps with 15lb weights each arm

Circuit Three
Y-Press - 45 seconds
Set 1: 18 reps with 10lb weights each arm
Set 2: 10 reps with 15lb weights each arm
Garhammer Raise - 60 seconds
Set 1: 35 completed
Set 2: 35 completed

Total Workout Time: 60 mins
Total Calories Burned: 495

Day Two: June 20th 2010
Lactic Acid Workout performed circuit style with 3 circuits - slower movements required and lighter weights

Circuit One
Alternating Dumbbell Press
10lbs each arm x 12 reps, 10lbs each arm X 12 reps, 10lbs each arm X 12 reps
Overhead Bulgarian Split Squats
15 per leg performed 3 times
Bent Over Lateral Raises
7.5lbs each arm X 8 reps, 5lbs each arm X 8 reps, 5lbs each arm X 8 reps

Dynamic Interrupt
Depth Jumps to Jump Squats - 5 total
Side Plank - 25 seconds each side

Circuit Two
Face Down Dumbbell Row
10lbs each arm X 12 reps, 10lbs each arm X 12 reps, 10lbs each arm X 12 reps
Barbell Romanian Deadlifts
50lbs X 15 reps, 50lbs X 15 reps, 50lbs X 15 reps
Y-Press
5lbs X 10, 5lbs X 10, 5lbs X 10

Dynamic Finisher
Plank Position held for 60 seconds
Mountain Jumpers - 35 completed in 45 seconds

Circuit Three
Twisting Crunch on Swiss Ball
10lbs X 8 per side, 10lbs X 8 per side, 10lbs X 8 per side
Bodyweight Squats
3 sets of 10

Total Workout Time: 90 Mins
Total Calories Burned: 545

Day Three: June 21st 2010
Strength Training Full Body Workout performed circuit style with 2 circuits

Circuit One
Barbell Romanian Deadlift - Total 35
80lbs X 8 reps, 95lbs X 7 reps, 95lbs 7 reps, 95lbs 6 reps, 95lbs X 7 reps
Dumbbell Fly Away - Total 30
10lbs each arm X 8 reps, 12.5lbs each arm X 7 reps, 15lbs each arm X 7 reps, 15lbs each arm X 8 reps
Face-down Dumbbell Row - Total 25
15lbs each arm X 10 reps, 17.5lbs each arm X 10 reps, 20lbs each arm X 5 reps

Dynamic Interrupt
Alternating 3-way Lunges (bodyweight) for 90 Seconds - 8 per leg completed (24 lunges total)
Bulgarian Split Jump - 20 seconds per leg - 17 per leg completed

Circuit Two
Goblet Stationary Lunge - Total 25 per leg
20lbs per leg X 10 reps, 20lbs per leg X 10 reps, 20lbs per leg X 5 reps
Arnold Punch - Total 40 per arm
15lbs X 10 reps per arm, 15lbs X 15 reps per arm, 15lbs X 15 reps per arm
Upright Row - Total 30
50lbs X 8 reps, 50lbs X 8 reps, 50lbs X 7 reps, 50lbs X 7 reps

Dynamic Finisher
Push Ups until Failure - 20 completed
Jumping Jacks - 200 total completed in 3 mins 59 sec

Total Workout Time: 75 mins
Total Calories Burned: 418

Day Four: June 22nd 2010
Dynamic Workout performed circuit style with 3 circuits

Circuit One
3-way Lunge
30lbs X 4 per leg (12 total lunges), 30lbs X 4 per leg (12 total lunges), 30lbs X 4 per leg (12 total lunges)
Alternating Chest Press
15lbs X 10 per arm, 15lbs X 10 per arm, 15lbs X 10 per arm
Explosive Switch Row
15lbs X 10 per arm, 15lbs X 10 per arm, 15lbs X 10 per arm
Single-Leg Romanian Deadlift
30lbs X 10 per leg, 30lbs X 10 per leg, 30lbs X 10 per leg
Elevated Tip-Toe Walkout
3 sets of 5 completed

Circuit Two
Deep Bend Dumbbell Row
15lbs X 8 per arm, 15lbs X 8 per arm, 15lbs X 8 per arm
Depth Jump to Squat Jump
3 sets of 6 completed
Side Press
10lbs X 8 per arm, 10lbs X 8 per arm, 10lbs X 8 per arm
Lying Hip Raise
3 sets of 10 raises per leg elevated to bench height

Circuit Three
Plank held for 30 seconds, immediately into Push Ups - 20 completed, immediately into Plank held for 29 seconds immediately into Push Ups - 15 completed

Total Workout Time: 72 mins
Total Calories Burned: 451