Wednesday, March 18, 2009

Workout Results 3/18 -

WOW, I am tired! I am posting early today as I have yard work to do and will not be online very much later on tonight. I had a fabulous workout this morning. I definitely pushed it! It has been awhile since I have done pushups so it was a bit hard to get back into the groove but I did not modify them by going to my knees, but rather I just lowered my numbers. I kept my form strong and that is what is most important. My lifting went well but I started to bonk ( is that a word?) towards the end and I could tell that it was time to stop! My muscles are zapped but I feel amazing!

I have pre-logged my dinner for tonight, a salad with grilled chicken. I am off to work in my yard, lifting stone and raking leaves.....fun stuff after a hard workout! Tomorrows workout is cross training with core and legs.

Work hard, reach high!

Total time - 135.27 mins
Calories burned - 1,360
AHR - 143/74% MHR - 198/103% (HRM spiked for a second, then went back to HR of 158, MHR not accurate as a result)
Calories consumed - 1,883

Cardio - 10 mins on the elliptical and 5 running intervals sets on the tread of 5 mins each in between lifting. High speed - 7.3 mph

Chest -

Standard push ups - 3 sets of 10 reps
Incline push ups - 3 sets of 5 reps
Bosu ball push ups - 4 sets of 5 reps
Close grip push ups - 3 sets of 5 reps
DB flys - 3 sets of 10 reps with 15 lb DBs
DB chest press - 3 sets -
Set 1 - 15 reps with 25 lb DBs
Set 2 -10 reps with 20 lb DBs
Set 3 - 8 reps with 20 lb DBs

Back -

Scapular retractions with resistance bands - 3 sets of 10 reps
Incline reverse flys - 3 sets of 10 reps with 5 lb DBs
DB one arm rows - 3 sets of 10 reps for each arm with one 30 lb DB.
Seated rows - 3 sets of 20 reps at 75 lbs
BB pullovers - 2 sets -
Set 1 - 15 reps with 20 lb BB
Set 2 - 15 reps with 30 lb BB
Wide grip lat pulldowns - 4 sets -
Set 1 and 3 - 20 reps at 60 lbs
Sets 2 and 4 - 10 reps at 90 lbs

Biceps -

Alternating bicep curls - 2 sets of 20 reps with 22.5 lb DBs
Two arm hammer curls - 4 sets of 10 reps with 15 lb DBs
BB curls - 4 sets -
Set 1 - 8 reps with 45 lb BB
Set 2 - 20 reps with 20 lb BB
Set 3 - 15 reps with 30 lb BB
Set 4 - 15 reps with 30 lb BB

Triceps -

Laying down tricep extensions - 2 sets of 10 reps with 15 lb DBs
Two arm Overhead tricep extensions - 3 sets -
Set 1 - 15 reps at 60 lbs
Set 2 - 12 reps at 60 lbs
Set 3 - 15 reps at 60 lbs
Tricep pulldowns - 3 sets -
Set 1 - 15 reps at 40 lbs
Set 2 and 3 - 8 reps at 40 lbs
Bench dips - 3 sets
Set 1 - 10 reps
Set 2 - 15 reps
Set 3 - 10 reps

Shoulders -

Seated shoulder press - 2 sets of 10 reps with 15 lb DBs
Front/side raise combo - 2 sets -
Set 1 - 20 reps with 10 lb DBs
Set 2 - 15 reps with 10 lb DBs
Overhead wood chops - 3 sets of 15 reps with 12 lb medicine ball.

2 comments:

erin said...

Girl, you WORKED it today! Good for you!

RunTX said...

keep up the good work