Time to kick my own butt

night1021 · 02-17-2008, 10:10 PM

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!

tcoy777 · 02-18-2008, 07:25 AM

Great Job on the workouts. Dead lifts are my favorite! you can't really cheat on them. By the way if the bar is a typical bar at the gym its 45 pounds.

night1021 · 02-18-2008, 02:43 PM

Monday 2/18/08
Workout B2
Warmup 5 mins Eliptical
Cardio after lifting 10 mins on Track Plank

Deadlift
2 sets of 15 - 15/10kg(total) and 15/12kg(total) - 60 sec rest

Dumbell Shoulder press
2 sets of 15 - 15/6 and 15/8 - 60 sec rest

Lat Pulldown
2 sets of 15 - 15/40 and 15/45 - 60 sec rest

Lunge
2 sets of 15 - 15/6(L/R ea) and 15/6(L/R ea) - 60 sec rest

Swiss Ball
2 sets - 15/BW and 20/BW+5lbs - 60 sec rest

Workout was great today! I know that I'm only "suppose" to do 8 reps on the swiss ball...but it just doesn't feel like enough, so I did a little more.

tcoy777 · 02-19-2008, 09:22 AM

Good workout. What your gym does not have plates in lbs???? so if you bar is 45 lbs and 10kg = 22 lbs. Your dead lifting like 89 lbs, nice going! Are the dumbbells in kg also or lbs?

I hate shoulder presses!!

night1021 · 02-19-2008, 12:37 PM

Quote:

Originally Posted by tcoy777

Good workout. What your gym does not have plates in lbs???? so if you bar is 45 lbs and 10kg = 22 lbs. Your dead lifting like 89 lbs, nice going! Are the dumbbells in kg also or lbs?

I hate shoulder presses!!

They have plates in kg, no pounds. Don't get too excited, the bar I'm using for Deadlifts isn't the 45lb bar. I'm working on transitioning into that bar. No, the dumbbells are in lbs and kg, it depends on which area of the gym you are in. I usually use the lb ones.

night1021 · 02-19-2008, 12:38 PM

Tuesday 2/19/08
No lift Day

Spin Class 1 hour

night1021 · 02-20-2008, 08:41 PM

Wednesday 2/20/08
Workout A3

SPIN CLASS 60 mins warmup

-Couldn't resist today!

Squat
2 sets of 12 - 12/15 (ea side) and 12/20(ea side) - 60 sec rest

Push-ups
2 sets of 12 - 12/BW and 12/BW - 60 sec rest

Seated Row
2 sets of 12 - 12/55 and 12/55 - 60 sec rest

Step-ups
2 sets of 12 - 12/8 (L/R ea) and 12/8 (L/R ea) - 60 sec rest

ProneJack
2 sets of 10 - 10/BW and 10/BW - 60 sec rest

I have to say..push-ups...GETTING easier and I can get lower!! YES! AND the best part of today...I didn't almost kill myself with the prone jack!! did them...didn't fall off ball and acutally felt like I worked the muscles correctly! score one for me!!

tcoy777 · 02-21-2008, 08:38 AM

Great job on the prone jacknives. They are hard. The first time I tried them with Kelly I thought I may kill myself.

Thank you for the foam roller. I am excited to use it on my next long run. They have one at the Y and I love using it after a killer interval workout. Hurt never felt so good!!

night1021 · 02-21-2008, 02:18 PM

Thursday 2/21/08
No lift day

Spin Class 1 hour 12:00pm-1:00pm

night1021 · 02-22-2008, 08:43 PM

Friday 2/22/08
Workout B3

Deadlifts
2 sets of 12 - 12/40lbs (weighted bar) and 12/40 (weighted bar) - 60 sec rest

Dumbbell shoulder
2 sets of 12 - 12/8lbs and 12/10lbs - 60 sec rest

Lat Pulldown
2 sets of 12 - 12/50lbs and 12/60 - 60 sec rest

Lunge
2 sets of 12 - 12/8lbs (L/R ea) and 12/8lbs (L/R ea) - 60 sec rest

Swiss Ball crunch
2 sets of 20 - 20/BW and 20/BW+8lbs - 60 sec rest

I think I went up too much on the second lat pulldown. Pulldowns are my favorite and I can usually do them in reall good form. I had to let the form slide a little to make to through all 12. Sad. So I will drop the lbs next time slightly and see what happens.

Swiss ball crunches are still do easy, need to find a modification.

DirtyMartini · 02-22-2008, 08:57 PM

A lot of peeps use weights on their chest or over their head when doing the crunches. Like the bottom part of this page Full Fitness - Abdominal Crunch On A Ball Weight Lifting Exercise
And like the dumbbell crunch on this page
Circuit Fit Tips:: hosted by The Low Carb Grocery

I don't know about the integrity of the sites I linked to - just did google image search.

night1021 · 02-24-2008, 09:56 PM

Saturday and Sunday 2/23/08 and 2/24/08

No lift days! Yeah! I've been working all weekend, so it's a much needed break. Back to the grind tomorrow. Hopefully get some cardio in this week too.

DirtyMartini - yes, I've started doing the crunches with weights, it adds a little more resitance, I think I may just have to increase the weight a little more.

stingo · 02-25-2008, 06:33 AM

If you want to increase challenge without increasing weight, put your feet on a bosu ball or against a weight bench when you do crunches on a stability ball.

night1021 · 02-26-2008, 01:05 AM

Monday 2/25/08
Workout A4

Squats
2 sets of 12 - 2/20 (ea side) and 12/25 (ea side) (45lb bar) - 60 sec rest

Push-ups
2 sets of 12 - 12/BW and 12/BW - 60 sec rest

Seated Row
2 sets of 12 - 12/60 and 12/60 - 60 sec rest

Step-ups
2 sets of 12 - 12/8 (L/R ea) and 12/8 (L/R ea) - 60 sec rest

Prone Jacks
2 sets of 15 - 15/BW and 15/BW - 60 sec rest

I was doing the prone jacks today and after 10, I just felt like..hey lets do 5 more. My range of motion on my pushups is getting SOO much better!
Need to get a Bosu ball (or something) to work on my balance, I about kill myself when I do my weaker leg on step-ups. Otherwise great workout today.

night1021 · 02-26-2008, 01:06 AM

Stingo-
Will do! thanks for the input!

tcoy777 · 02-26-2008, 07:32 AM

Good work out. I see you moved up on the squats!!

night1021 · 02-27-2008, 04:47 AM

Tuesday 2/26/08
No lift day and I enjoyed every minute of sleep I got. Tuesday night (7p-7a) was day 6 of 6 at work for me. The hospital has been jumping, and I get quite the workout at work.

Tim, yes I did go up on the squats. I like squats, I have been trying to get back up to where I used to be when I lifted before. I have more trouble with the step-ups (due to balance). To me, squats are about concentration and the perfect song on the IPOD.

night1021 · 02-27-2008, 10:16 PM

Wednesday 2/27/08
Workout B4

Deadlifts
2 sets of 12 - 12/40lb (total) and 12/40lb (total) - 60 sec rest

Dumbbell Shoulder
2 sets of 12 - 12/10lbs and 12/10lbs - 60 sec rest

Lat Pulldown
2 sets of 12 - 12/55lbs and 12/55lbs - 60 sec rest

Lunge
2 sets of 12 - 12/10lb (L/R ea) and 12/10lb (L/R ea) - 60 sect rest

Swiss Ball Crunches
2 sets of 20 - 20/BW+10lbs and 20/BW with feet on Bosu - 60 sec rest

Harder to do the crunches when you are trying to balance your feet on the Bosu and yourself on the ball! Yeah! something harder to do! Friday starts my new chunk of stage 1 with going up to sets of 3...soreness here I come.

Back to spin next week! I really miss it when I can't go!

stingo · 02-28-2008, 04:39 AM

When the bosu becomes easy you can flip it over so the flat side is up, or put your feet against the top of a weight bench. Harder still is feet on top of the bench.

tcoy777 · 02-29-2008, 07:39 AM

way to go!! The workouts are looking good. I may need to try swiss ball crunches like this. I usually do them with a 35 pound weight or sometimes use the cable machine if its not being used.

night1021 · 03-01-2008, 07:35 AM

So yesterday 2/29/08 should have been a lift day, but I spent yesterday morning in the ED. I have a wonderful case of bronchitis and a sinus infection. They gave me some rockin antibotics, decongestants, cough syrup and inhalers. I feel better already..though getting on a plane tomorrow to go home might be a slight issue. Hopefully back to lifting Monday, but if not..Wednesday.

tcoy777 · 03-04-2008, 12:18 PM

hope you get feeling better!!