Weight-Loss II A1
This was my first workout in the next stage I am doing --- Weight Loss II.
I spent about 5 minutes warming up. I did 3 sets of 10 Jumping Jacks, 10 squats, 10 Toe Bounces, 10 Pushups, 30 second Ball Bridge, and an Inchworm.
Alternating Sets of Front Squat and Wide Grip Cable Seated Row with 60 second rest.
Front Squat 12@45, 12@65, 12@75
Wide Grip Seated Row 12@35, 12@ 27.5, 12@35
Alternating Set of Supine Hip Xtention with Leg Curl and Barbell Push Press with 60 sec rest.
Supine Hip Xtention with Leg Curl 3 sets of 12 BW
Barbell Push Press 12@45#, 12@ 65#, 12@75# (perfect weight)
Alternating Set of Dynamic Lunge and Upper Body Russian Twist with 60 second rest.
Dynanic Lunge 3 sets of 12@45
Upper Body Russian Twist 3 sets of 12 BW
The Front Squat at 75# hurt my wrist, but was almost perfect for the squat. Might try 80# next time.
Wide Grip Seated Row 35# was too heavy and lost form on last 3-4 and 27.5 was really easy. I will find those little things you put on top of the stack next time, so I can find an in between weight.
Is there a way to make the Supine Hip Xtention with Leg Curl more difficult??? It seemed very easy.
I kind of hurt myself on the Dynamic Lunge. Since the bar didn't have any weight on it, I wasn't being careful and twisted around to put it on my back. I lifted it off the rack before I was squared up. Thus, I felt a slight twinge in my knee. It was nothing too bad, but I need to be more careful.
I really liked the Upper-Body Russian Twist. It was one of those core type exercises. I had never done it exactly like this before ---- and I loved it.
Cool Down --- 3.5 min on treadmill at 2.5. My family is always rushing me to get out of the gym and I am not getting my cardio in. I am a little frustrated by this, but I am glad that they are going to the gym now. So, I guess I will get over it.
I worked out for 55 minutes
avg. heart rate 147
Max heart rate 184
434 Calories burned
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