BF 24.3% as of June 28th. I started Phase 1 May 27th. Took a week off for our family road trip. Going to post it now.
Wednesday 27 May
Box Squats 2x15 135lbs
Push-up at a 45 degree angle 2x15 (I am weak and cannot do a regular or sissy push up)
Seated Row 2x15 60lbs
The row and push ups were alternating sets
Step-up with 10lb dumbbells on to a bench 2x15
Prone Jackknife on the ball (fell off once, I have crappy balance) 2x15
The above were also alternating sets. It was a lot harder than I thought but I did it.
Friday 29 May
Deadlift 2x15 80lbs with barbell
Dumbbell shoulder press 5lbs 2x15
Wide grip lat pull down 70lbs 2x15
Lunge with 10lbs 1x15, then with 8lbs 1x15 (had some balance issues
Swiss ball crunch 2x15 (this was really easy so gotta find a harder one to challenge me)
1 June
Box Squats 2x15 135lbs
Pushups 2x15
Seated Rows 2x15 50lbs
Step ups 5lb dumbbells
Prone Jackknife 2x15 didn't fall off this time
15min intervals 2min slow 1 min fast on the elliptical.
Felt real good after.
3 June
Deadlifts 2x15 80lbs
Lat Pulldowns (wide grip) 2x15 70lbs
Shoulder press 2x15 8lbs
Lunges 2x15 15lbs dumbbells (This was hard this morning)
Swiss ball crunches 2x8
5 June
Box Squats 155lbs 2x12 (could have done more so that will increase on Wed)
Push-ups still assisted against the preacher curl bench 2x12
Seated Row 60lbs 2x12 (need to increase, it was too easy)
Step-ups 10lb dumbbells for 1 set - was way easy, 2nd set was with 20lbs, much better
Prone Jackknife - 2x10
8 June
Deadlifts 90lbs 2x12
Wide grip lat pulldown 80lbs 2x12
Dumbbell Press 10lbs 2x12
Lunges 1 set with 15lb dumbbells, 2nd set with 20lb dumbells
Swiss Ball crunch 2x12 (I have found a little goes a long way)
cardio was Elliptical 20min - Interval 2min slow 1 min fast up to 15in then 5 min cool down.
9 June
Just cardio today. Interval on the treadmill. 30 minutes. 2minute walk 3.0mph, 1 minute run 8.5.
Step-ups onto flat bench 3x8 25lbs DB
Prone Jackknife 3x15
7-6
Today I really was not feeling the workout. I was tired and did not sleep well. I did get part of it in. I guess some is better than none.
Deadlift - 3x8 125lbs
DB Press - 3x8 20lbs
Lat pulldowns 3x8 80lbs
Did not do lunges.
7-8
Box squat 215lbs 2x8, 1 set of 205lbs
Push-ups 45degree 3x8
Seated Row 3x8 80lbs
Step-ups 25lb DB 3x8
Prone Jackknife 3x15
7-13
Ok. The last workout for Stage one is how many reps I can do in one set with my beginning weight.
Box Squat 135lbs - 40 reps
Push-ups at 60degree angle - 18
Seated Row 50lbs - 35 reps
Step ups with 5lb DB - 50 each side
Prone Jackknife - 3 - my legs were shaking and trembling so bad from the step-ups.
7-15 AMRAP for B
Deadlifts 80lbs - 30 reps
DB Shoulder press - 5lbs - 30 reps
Lat Pulldowns - 70lbs - 15 reps my grip strength was shot
Lunges - 5lb DB - 30, my knees were starting to burn and pop. Quads were great and could have done more but oh well.
Swiss ball crunch - only 15, I was tired.
Front squat/push press 1x10 45lbs, 1x10 50lbs - the first set was to get the feel, got a little burn in the shoulder but knew I could go heavier, the 2nd set was a bit more challenging and got a good burn in the shoulders.
Super sets
Step-up 1x10 25lb DB, 1x10 35lb DB, sparky has the 30's. This one hurt with the second set I got the 10 in but had to rest to adjust grip. DB One point row 2x10 15lb. no real burn in the back, had good burn in the quad holding the balance which was a challenge.
Static Lunge w/ Rear foot elevated 2x10 25lb DB. Nice quad burn Push-up 2x10, one @45 degrees and the 2nd at 60 degrees. My arms were shaking at this point.
Plank 2x with 60 second hold. Holy crap this hurt like hell but it hurt so good. Sang the ABC's on the last set to get me through. To remind myself to breathe. Horizontal wood chop laid on the table and used the medicine ball, this was a cake walk compared to the plank, so it was a nice break but the obliques felt worked.
This was the hardest workout I have ever done. My whole body was shaking. But very excited as my strength, stamina and balance are up.
I do box squats because I have bad knees. If I did my best deadlift I would have to use straps and so far my best since I started lifting is about 235. But back in November I injured my lower back pulling a muscle so I have to go light. The one point row is a full balance on one leg and that was difficult. BSS I have a foot on the bench so the balance is balanced and not my entire body weight on one leg.
Workout A Stage 2. Mondays workout was harder on me that I thought and today was healed up enough to continue. I will be doing this stage as 2 workouts a week instead of 3.
Front squat/push press 2x10 60lbs
Super sets
Step-up 2x10 60lbs, used the barbell. No strain on my arms and more of a challenge
DB One point row 2x10 20lbs. - much easier this time. I like this one
Static Lunge w/ Rear foot elevated 2x10 30lb DB - Ouch
Push-ups - 2x10 on a bench, hopefully I will move to the floor soon
Plank 2x with 60 second hold. Kicked my butt again.
Well all this stage 2 workout is not easy. It is turning out to be very challenging and well worth every push and pull of the iron. I did not workout yesterday as the whole week I have had an average 4 hours sleep a night and I was draggin ass yesterday so I did workout A today and pushed hard.
Front squat/push press 2x10 70lbs - the last few reps were hard but it felt really good
Super sets
Step-up 2x10 70lbs, used the barbell. Felt it good
DB One point row 2x10 25lbs.
Static Lunge w/ Rear foot elevated 2x10 35lb DB for one set then dropped to 25lbs. my arms were shakin!
Push-ups - 2x10 I finally made it to the floor The first set was all girl style, second set I did 2 regular ones but then finished it of with the girl style. My whole body was shakin and I actually cried I was so happy.
Plank 2x with 60 second hold. I HATE THIS ONE!!!!!! Gonna do 4x 30sec hold. Will be easier on my lower back. This exercise is EVIL to the core.
Oblique crunches 2x10 each side
Overall I am HAPPY with my progress. I have one more workout A for stage 2.
A little over a year consistently. I was a runner and biker in high school. Was always athletic til kids. Getting back into it. I am also a personal trainer so not realy a newbie. Just new to journaling.
Friday I had a lower back tweak due to over arch in the squat push press. So I did not workout again until this morning. Still sore so I lowered my weights and still got a decent workout in.
Front squat/push press 2x10 45lbs
Super sets
Step-up 2x10 Just did body weight with no weights, but did it faster
DB One point row 2x10 15lbs. - my balance was off this morning
Static Lunge w/ Rear foot elevated 2x10 15lb DB
Push-ups - 2x10 (the first set was 3 regular then 7 on my knees. 2nd set was on my knees as well.
Well I am now done with stage 2. Finished it today. I will train hard in cardio for the rest of the week then begin stage 3 on Monday.
Wide-grip dead lift from step - 2x10 80lbs
Supersets
Bulgarian Split Squat 2x10 45lb dumbbell held in front
Underhand Lat pulldown 2x10 90lbs
Reverse Lunge from Step w/ forward reach 2x10 20lb DB for the first set. Dropped to 10lbs for the second set, my hip was bothering me. Partly because I stepped up my training and started light runs, keeping that light so my back stays healthy.
DB Prone Cuban Snatch 2x10 8lb - I actually really like this exercise
Started stage 3 today. Holy crap it kicked my ass.
One-armed dumbbell snatch 3x6, first set 12lbs. That was too light. 20's for 2nd and 3rd set
Supersets
Dumbbell single-leg RDL- kicked my hams. 3x6 12lbs.
Barbell bent over row 3x6, 1st set 60lbs, too light. 95lbs for 2nd and 3rd set.
Dumbbell single-arm overhead squat 3x6 10lbs overhead and 20lbs between my legs. 6 reps per arm overhead
Dumbbell incline bench 3x6, 1st set was 30lbs 4reps, 2nd set 25lbs, 3rd set 20lbs.
Nikki from flabby to firm
The first set was all girl style, second set I did 2 regular ones
Linear Mode
