This is how I keep track of my workouts. Hopefully it will inspire me to keep up a solid regimen, and maybe inspire you too!
Jan. 11-17, 2010
Monday- Upper body day: 5 min warm up on elliptical. dumbbell bench press 4 sets 8-10 pounds, dumbbell fly 1 set 10 pounds, seated dumbbell press 4 sets 8 pounds, side raises 1 set 8 pounds, dumbbell rows 4 reps 8-10 pounds, seated dumbbell extensions 4 reps 8- 10 pounds, lying dumbbell extensions 1 rep 10 pounds, seated dumbbell curls 4 reps 8-10 pounds, standing curls 1 rep 10 pounds. 5 min cool down on Stationary Bike
Tuesday- Inspired from April‘s blog:
What to do | For how long | Intensity (1-10) |
Warm up at 4.5 mph pace | 5 minutes | 3.5 |
Jog at 5.5 mph pace | 1 minute | 6.5 |
Jog at 5 mph pace | 2 minutes | 5 |
Jog at 5.7 mph pace | 1 minute | 7 |
Jog at 4.8 mph pace | 2 minutes | 4 |
Jog at 5.5 mph pace | 1 minute | 6.5 |
Jog at 5 mph pace | 2 minutes | 5 |
Jog at 5.7 mph pace | 1 minute | 7 |
Jog at 4.8 mph pace | 2 minutes | 4 |
Cool down | 5 minutes | 3.5 |
Total Workout Time: | 22 minutes |
I swithched it up a bit and added a 40 sec sprint at 6.1. A second cool down on the Stationary Bike for 12 min, then Abs for 5 min. 50 crunches and 24 side crunches.
Wednesday- Off
Thursday- Lower body: Warm up on Stationary Bike 3 min. Leg presses 4 sets 115-135 lbs, leg extensions 1 set 12 reps 45 lbs, dumbbell lunges 4 sets 5 lbs, seated curls 1 set 12 reps 45 lbs, leg presses (calves) 4 sets 75- 115 lbs, standing presses 12 reps body weight, hip extensions 4 sets in and out 75- 115 lbs. Abs 50 crunches 24 side crunches,12 leg lifts, cool down Stationary bike 11 min. (hope I’m sore tomorrow)
Friday-
Saturday-
Sunday-
Jan. 4-10, 2010
Monday- worked on my feet for 7 hours…does this count?
Tuesday- Upper body day: 5 min warm up on elliptical. dumbbell bench press 4 sets 8-10 pounds, dumbbell fly 1 set 10 pounds, seated dumbbell press 4 sets 8 pounds, side raises 1 set 5 pounds, dumbbell rows 4 reps 5- 8 pounds, dumbbell pull-overs 1 rep 5 pounds, seated dumbbell extensions 4 reps 8- 10 pounds, lying dumbbell extensions 1 rep 10 pounds, seated dumbbell curls 4 reps 8 – 10 pounds, standing curls 1 rep 10 pounds. 10 min cool down on Stationary Bike.
Wednesday- 20 min walk to run. I started with a speed walk for 3 min then sped it up to a light jog for a min then up again to a full on jog for a min, then picked up the pace to a run for a min, then back to a walk. I repeated this 3 times then walked for a cool down for 5 min. My HR hit an all time high of 209!!!! I couldn’t believe it!!!! I love this feeling of “I can do it!”
Thursday- Lower body day: 3 min warm up on Elliptical, Leg presses 4 reps 75- 142 pounds, Leg extensions 1 set of 12 45 pounds, dumbbell lunges 4 sets 5 pounds, straight leg deadlift 1 set of 12, angled calf raises 4 sets 5- 20 pounds, floor crunches 4 sets, leg lifts 12, cool down on stationary bike 10 min
Friday- Off (soooo sore!)
Saturday- 30 min hills on stationary bike
Sunday- 2 hour walk on the beach with Sean, 20 min football
Dec. 28, 2009- Jan. 3, 2010 This week and last week were very bad, I was sick and in Texas on Vacay…not really an exuse but it is what it is.
Monday- Off
Tuesday- Run/ walk on treadmil 20 min
Wednesday- Off
Thursday- Off
Friday- Off
Saturday- Driving back accross Texas
Sunday- Driving home to CA!
Dec. 21- 27, 2009
Monday- quick walk
Tuesday- packing and maybe a run
Wednesday- Driving accross the California, Arizona, New Mexico
Thursday- Driving accross Texas
Friday- Sick with the Swine Flu on Christmas 😦
Saturday- Sick
Sunday- 15 min on treadmil walk/ run
Dec. 14- 20, 2009
Monday- Off
Tuesday- Off (oops)
Wednesday- Off (Finals are distracting me)
Thursday- Worked on my feet waiting on people for 8 hrs….let’s call that exercise)
Friday- Yoga 20 min flow
Saturday- work
Sunday- off
Dec. 10- 13, 2009
Thursday- Run/Walk 24 min 230 cal burned, 40 sit ups, 3 sets DB weights curls, arm extensions, shoulder presses. Tonight is my Modern Dance class 5:30-8pm.
Friday- Cleaning the house top to bottom! I love a work out with no “work” LOL
Saturday- Off
Sunday- Walk/Run 21 min 195 cal burned, 100 sit ups, 3 sets 5 lb DB weights: curls, arm extensions, shoulder presses.
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