I've been keeping my training log on spiral notecards for myself, but after looking at other people's stuff I figured it would be a good idea to put it on here. So this first one is going to be a little long, because it's going to be my first week of stuff. I'm really excited about this program! The first week was wonderful and I think it's going to be a great success!
My goals are to increase muscle and loose weight.
Monday 2/11/08
Workout A1
Cardio Warmup (Arc Machine) 5 mins
Squats (on the traditional squat bar apparatus you add plates to)
weights for this excersie are in Kg AND I don't know how much the bar weighed. Also, the weight used is on EACH side of the bar.
2 sets of 15 - 15/5kg and 15/10kg - 60 sec rest
Push-ups
2 sets of 15 - 15/BW and 15/BW - 60 sec rest
Seated Row
2 sets of 15 - 15/30lbs and 15/40lbs - 60 sec rest
Step-ups
2 sets of 15 - 15/BW (L/R ea) and 15/5lbs (L/R ea) - 60 sec rest
Prone Jack
2 sets of 8 - 8/BW and 8/BW - 60 sec rest
Let me say after the first workout, I called my best friend who is doing this and said "so when was the last time YOU did a REAL push-up before you started this?" and she laughed. I made it through the push-ups, but the prone jacks make me a little crazy.
Tuesday 2/12/08
No lift day.
Spin Class from 5:30-6:15 (Maxium override)
Wednesday 2/13/08
Workout B1
Cardio Warmup 5 mins (Stairmaster)
Deadlifts (weight for these is in Kg and on each side of bar)
2 sets of 15 - 15/7kg and 15/9kg - 60 sec rest
Dumbbell shoulder press
2 sets of 15 - 15/6 and 15/6 - 60 sec rest
Lat Pulldown
2 sets of 15 - 15/25 and 15/40 - 60 sec rest
Lunges
2 sets of 15 - 15/6 (L/R ea) and 15/6 (L/R ea) - 60 sec rest
Swiss ball crunch
2 sets - 8/BW and 10/BW - 30 sec rest
Like the B workout! Love deadlifts and Lat pulldowns! When I used to do those with a trainer I had a few years ago, they were always my fav!
Thursday 2/14/08
No Lift Day
Spin Class 12:00pm-1:00pm
Friday 2/15/08
Workout A2
Cardio Warmup 5 mins (Arc machine)
Squats (weight is on each side of the bar + unknown bar weight)
2 sets of 15 - 15/10kg and 15/10kg - 60 sec rest
Push-ups
2 sets of 15 - 15/BW and 15/BW - 60 sec rest
Seated Row
2 sets of 15 - 15/40 and 15/50 - 60 sec rest
Step-ups
2 sets of 15 - 15/6 (L/R ea) and 15/8 (L/R ea) - 60 sec rest
Prone Jacks
2 sets of 8 - 8/BW and 8/BW - 60 sec rest
Still really hate prone jacks.. haha.
Saturday 2/16 and Sunday 2/17
I acutally took both days off! I worked, so it was a helpful break.
Like I said before I'm loving it!