Ok so my workouts are going to be more of a 3 day split now because it's really what I have time for. Also, I'll be doing cardio 3 times a week also. This morning I was really just doing what I felt like doing....but next time I do hmstrgs I'd like to actually add in the biceps to this workout and then do back with chest and shoulders and triceps and quads. Joe what do you think of that idea?
Tuesday:
Cardio only 30 minutes moderate intensity
Wednesday:
Hamstrings
DB sumo squat 3x12,12,10 65,65,65lbs
BB SLDL 4x15,16,15,15 65,65,65,65lbs
Seated leg curl 3x10,11,10 35,35,35lbs
Butt blaster mchn 3x12,12,12ea 25,25,25lbs
Seated calf raises 3x15,15,15 25,20,15lbs
Wednesday, May 12, 2010
Monday, May 3, 2010
May 3rd, 2010
AM Cardio
45 minutes moderate intensity
PM Chest and Biceps
Flat DB press 3x9,7,7 40,45,45lbs
Inc. DB press 3x8,9,8 30,30,30lbs
Inc. Db fly 3x13,10,10 15,20,20lbs
Preacher curl 3x6,5,5 10ea side,10ea side,10 ea side
Db hammer curl 3x7,8,8 20,15,15lbs
Felt great for this workout. I had a good spotter for the flat DB's, I just felt my range lacking a little towards the end so I stuck with the 45's instead of moving to the 50's today.
45 minutes moderate intensity
PM Chest and Biceps
Flat DB press 3x9,7,7 40,45,45lbs
Inc. DB press 3x8,9,8 30,30,30lbs
Inc. Db fly 3x13,10,10 15,20,20lbs
Preacher curl 3x6,5,5 10ea side,10ea side,10 ea side
Db hammer curl 3x7,8,8 20,15,15lbs
Felt great for this workout. I had a good spotter for the flat DB's, I just felt my range lacking a little towards the end so I stuck with the 45's instead of moving to the 50's today.
Saturday, May 1, 2010
May 1st, 2010
Wow....resting really made me feel better after not lifting for 3 days 
AM Cardio
45 minutes moderate intensity
PM Lifting
Legs (did a combination of different things, as I forgot my lifting program at home and was just happy to be back at the gym!!)
DB walking lunges 4x12,12,12,12each side
25,25,25,25 lb dbs
Squats 3x8,8,8 85,85,85lbs (my hip flexors felt so tight it was really a challenge to get much range today)
Leg extensions 3x8,8,10 65,55,50lbs
Single leg leg curl 3x11,10,10 10, 7 1/2,5lbs
Seated calf raises 4x15,20,15,15 15,10,10,10lbs
stretching 5 minutes
AM Cardio
45 minutes moderate intensity
PM Lifting
Legs (did a combination of different things, as I forgot my lifting program at home and was just happy to be back at the gym!!)
DB walking lunges 4x12,12,12,12each side
25,25,25,25 lb dbs
Squats 3x8,8,8 85,85,85lbs (my hip flexors felt so tight it was really a challenge to get much range today)
Leg extensions 3x8,8,10 65,55,50lbs
Single leg leg curl 3x11,10,10 10, 7 1/2,5lbs
Seated calf raises 4x15,20,15,15 15,10,10,10lbs
stretching 5 minutes
May 1st, 2010
So this past week was very mentally and physicallly exhausting. I'm glad I was clear with Joe about what has been happening with my energy level, because honestly I felt like giving up on myself so much this week. I took a few days off and today I feel like a new woman! I guess sometimes your body really needs to rest, and it will tell you loud and clear!! On another aspect of life, I taught a great spin class this week, and I am going to apply to teach at another facility as well. Also I got a part time job working at S Factor where I take pole dancing class! This means that I take class for free now,which is saving me money! I'm really excited!! I am also in a position to possibly move myself up the ladder with the company as they continue to grow if I do a good job there. I am so grateful to have this job, because I was concerned financially I wouldn't have the money to continue to pay for class. Now I get free classes, and possible opportunities to grow with the company if this works out well. I'm excited for the new things I am creating in my life! I'm also hoping to add more classes for myself to teach in spinning, as I so enjoy it and now have wait lists for people to take my class!! | |
Friday, April 30, 2010
April 29th and 30th 2010
Thursday:
Cardio 45 minutes moderate intensity
Friday:
Cardio 45 minutes moderate intensity
I'm going to go back to lifting tomorrow. I really think my body is just run down and needed a rest. Honestly I can't remember the last time I've felt like this. My body is getting better as I feel a bit more energized. Hopefully the small break will do me well:)
Cardio 45 minutes moderate intensity
Friday:
Cardio 45 minutes moderate intensity
I'm going to go back to lifting tomorrow. I really think my body is just run down and needed a rest. Honestly I can't remember the last time I've felt like this. My body is getting better as I feel a bit more energized. Hopefully the small break will do me well:)
Subscribe to:
Posts (Atom)