Friday, March 27, 2009

Workout Results 3/27 -

What a fabulous day this was! We are leaving for the weekend to visit our family up in Dallas so I will be taking the weekend off. I wanted todays workout to be a big one and I can say that I gave it my all and it was a success! I rocked it on my push ups today! I am definitely feeling all of them but I was so proud of how well I did. I did a total of 150 push ups and every single one was a "boy" or military push up. I tell you I owe it all to P90X. When I started the program Jan of 08, I could not for the life of me do 2 push ups, but in P90X, the workouts for the chest are geared towards doing SO many varieties of push ups that it has really helped me. I am surprised at how fast I came back from my time off. Last week I was struggling to get back to my normal push up routines but after a few days, I am definitely back! Some sets, especially close grips, I would have to do sets of 5 at a time as opposed to incline and standard where I was stronger. Durning my last ST set I totally was out of juice and I had my post ST cardio left to do. On set 2 of my overhead shoulder press my muscle spoke to me loud and clear.

After my ST I did bike and running intervals. It was great for me to feel the burn in my quads running after being on the bike. I pushed it hard with my cardio but I was definitely drained from my ST. I fell exhausted but amazing! I left the gym with the biggest smile because I knew that I really reached, and I did all that I could to take myself another step closer towards my goals!

Hope everyone has a productive weekend and you reach all your goals. Stay strong and focused and always....REACH HIGH!!!

3/27 - Full body ST with post ST cardio.

Seated rows - 3 sets of 10 reps at 90 lbs
Body chops with DB - 3 sets of 15 with one 20 lb DB
Horizontal chops with cable - 3 sets of 15 reps for each side at 20 lbs
Prone Jackknifes with MB - 3 sets of 10 reps holding a 12 lb MB.
Crunch with MB - 3 set of 10 reps holding a 12 lb MB
Plank holds to failure - 3 reps
Single leg incline lunge - 15 reps for each leg holding one 15 lb DB
Single leg touchdown squats - 15 reps for each leg.

Push ups - 150 total
Standard - 58 reps
Step incline - 45 reps
Close grip -15 reps
Bosu ball - 32 reps

Lat pulldowns - 4 sets -
Set 1 - 20 reps at 90lbs
Set 2 - 8 reps at 105 lbs
Set 3 - 8 reps at 105 lbs
Set 4 - 10 reps at 90 lbs

One arm rows - 2 sets -
Set 1 - 10 reps for each arm with one 35 lb DB
Set 2 - 10 reps for each arm with one 30 lb DB

Prone lateral flys - 3 sets
Set 1 - 15 reps with 7.5 lb DBs
Set 2 - 12 reps with 7.5 lb DBs
Set 3 - 12 reps with 7.5 lb DBs

Single arm front raise - 3 sets -
Set 1 - 10 reps for each arm with one 15 lb DB
Set 2 - 15 reps for each arm with one 12.5 lb DB
Set 3 - 10 reps for each arm with one 12.5 lb DB

BB curls - 3 sets of 21's with a 30 lb BB

Alternating Bicep curls - 3 sets -
Set 1 - 10 reps for each arm with 25 lb DBs
Set 2 - 10 reps for each arm with 17.5 lb DBs
Set 3 - 10 reps for each arm with 25 lb DBs

Runner curls - 3 sets -
Set 1 - 20 reps for each arm with 10 lb DBs
Set 2 - 15 reps for each arm with 15 lb DBs
Set 3 - 25 reps for each arm with 10 lb DBs

Tricep pulldowns - 4 sets
Set 1 and 2 - 10 reps at 50 lbs
Set 3 - 10 reps at 40 lbs
Set 4 - 15 reps at 40 lbs

Single arm lateral raise - 3 sets -
Set 1 -15 reps for each arm with one 15 lb DB
Set 2 - 15 reps for each arm with one 12.5 lb DB

Single arm tricep pulldown - 3 sets -
Set 1 - 20 reps for each arm at 40 lbs
Set 2 - 12 reps for each arm at 40 lbs
Set 3 - 7 reps for each arim at 50 lbs

Seated shoulder press - 2 sets -
Set 1 - 10 reps at 50 lbs
Set 2 - 6 reps at 40 lbs

Post ST cardio - Bike - 6 miles / Run - 2 miles

11 mins on bike - 3 miles
10 min run on tread - 1 mile
11.38 mins on bike - 3 miles
10 min run on tread - 1 mile

Total time - 165 mins
Calories burned - 1,606
AHR - 141 MHR -186
Calories consumed - 1,132*** Does not include dinner as we are leaving for our trip to Dallas. Will log and post dinner later tonight.

Weekly totals -
Time - 358 mins
Calories burned - 3,672
Pushups - 240 reps

3 comments:

Emily said...

Jen you are such an inspiration to me!! I really wanted to know if you started the P90X after you had already lost a lot of weight or if the program helped you lose the weight. I am getting ready to start the program and am trying to figure out if that is the best thing for me to do when I have 50+ lbs to lose before I reach goal weight. I'm worried about too much muscle build up under lots of layers of fat...haha. Any advice would be greatly appreciated :)

TX Runner Girl said...

I found your blog while googling houston triathlon blogs. Congrats on your weightloss and your athlete accomplishments! I am working on losing the final 7 lbs of baby weight and was loving P90X until I had to stop in order to train for a tri. I look forward to reading more of your journey!

Lori said...

Great job! That's an awesome workout!