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I did Fitness Blender's comprehensive total body hiit cardio and abs (39 min) with a side of quick cardio kickboxing (11 min) :-)0
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Focus T25 Beta Speed 2.0 followed by a 2.5 mile walk at lunch.0
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last night
"arobic treadmill" -40 min
yoga-60 min
c25k-20 min0 -
Goblet Squat: 1x10 50lb
Back Squat: 1x10 45lb, 1x5 135lb, 1x5 185lb, 1x10 215lb, 1x10 265lb, 1x5 315lb, 1x3 335lb
Front Squat: 1x5 135lb
Zercher: 1x6 135lb
Front Squat: 1x5 185lb
Zercher: 1x7 185lb
Front Squat: 1x5 215lb
Zercher 1x7 215lb
Front Squat: 1x5 215lb
Zercher: 1x5 265lb
Hack Squat: 5x5 135lb
Leg Press 1x10 270lb, 1x10 360lb, 1x10 450lb, 1x10 540lb, 1x8 630lb
Jefferson Squat: 1x8 135lb
Barbell Glute Bridge: 1x10 135lb
Jefferson Squat: 1x8 185lb
Barbell Glute Bridge: 1x10 185lb, 1x10 275lb
Seated Calf Raise: 2x25 90lb, 2x25 180lb, 2x30 110lb
Standing Calf Raise: 2x30 210lb, 2x20 250lb, 2x15 275lb
High volume leg day is agonizing but good and fun work.0 -
On Kris Gethin's 12 week trainer, so if the volume seems ridiculous, it's because it is. Combined calf & back/bicep days because calf day was too damn short.
25 min elliptical trainer
Calf raises: 2x44x10, 7x55x15
Reverse-grip pulldown: 1x42x10, 2x88x10, 1x88x5+72.75x5
Wide-grip pulldown: 1x12x10, 3x42x12
One-arm DB row: 1x22x10, 2x26.5x12, 1x26.5x10
Seated row: 1x42x10, 3x42x16
Hammer curl: 1x8.8x10, 3x8.8x20
Preacher curl: No idea on this. Had to use one of those weird ones with the pins that don't say what weight they correlate to. 1 warm-up set of 10 on pin 4, 2 work sets of 14 on pin 5, 1 work set of 15 on pin 4
Barbell curl: 4x22x10
20 min stationary bike on "cardio challenge" mode. Wasn't challenging
And then it's a mile walk to and from the gym as well.0 -
5 mile jog.0
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Just finished a 70km (45m mile for you Americans ) mixed trail/road ride. Not a huge elevation change, but most of it was gravel or hard pack dirt, which is considerably harder to push through than asphalt!
I'm wiped. Going to be a big-intake day.0 -
Ran (jogged) 1.98 miles in 24:50, plus did 15 minutes of yard work.0
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-Insanity Plyometric Cardio
-1,000 Push-up Challenge0 -
This morning was NROL4W 1B + 60 extra push ups and a 60s plank, mostly because I like them lol
Followed by a little yoga to cool down.
It's nice to get back into routine again - last week was spent away, but I still managed to keep up with some basic bodyweight workouts in my motel room lol and lots of walks on the beach0 -
ran 7 miles at 3:15 this morning. Did a pull workout which included heavy back and biceps for close to 45 minutes follwed by 20 minutes of cardio on an a m t machine!!!! finished off with 10 minutes of planks... various ways!0
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WO: deadlift several sets of 5, leading up to 225for 6 reps. Several sets of 5 leading up to 2reps of 125 bench press. Circuit 4x around 8 reps, 150lb trap deadlift, 35lb dumbbell incline press, 110lb pull downs, 8 decline situps0
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Zumba 30 min next some jazzercise burlesque!0
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It is freaking cold out .. so went to the gym.
Stairmill machine ... 1550 steps / 95 stories. (24 min)
Treadmill ... 36 min Speed 3-4.5, and Incline 0-100 -
1 minute rest periods, 45 sets ranging from 15 to 6 reps per set. About 11 different exercises. Five day split Chest, Back, Shoulders, Arms, Legs.0
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Tabata kettlebells - 4mins each
16kg snatches l/r
20kg 2 handed swings
16kg clean n press l/r
16kg high pulls l/r
Burpees/16kg goblet squats
Kicked my a55!0 -
I'll play ….
Warmup was elliptical: 3 min at resistance 10, 2 at 5, then a couple at 0 resistance to get my HR back down to moderate.
"Circuit" 1 :
Back squats with 115 lbs, x5
side lunges with 35 lbs, x5 each side
shoulder wheel with 35 lbs, x5 (hold the plate in front of you and twist like a steering wheel)
single leg calf raises, body weight, x10 each side
REPEAT C1 5 times
"Circuit" 2:
Romanian Deadlift with 125 lbs, x5 (new weight!! :happy:)
back lunges with 35 lbs, x5 each side
deltoid raises with 15 lbs per hand, x5 each front, side, back
calf raises on overhang, bodyweight, x5 each strait, toes in, toes out
REPEAT C2 5 times.
My legs were jelly by the end! Looking forward to upper body day tomorrow or Thurs.0 -
This morning Jillian Michaels Ripped in 30.0
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i chased my dog up to the 29th floor of my apartment building does that count? lol0
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Leg Extension 3 10 50
Leg Curls 3 10 50
Split Squats 2 10 30
Walking lunges w/ 25 lb weight plate 2 24
walking lunges with med ball twist 1 24 12
air squats w-weighted stick 3 10 10
Step ups using low bench 2 30 20
Standing Medium-Grip Barbell Curl 2 10 40
Standing Medium-Grip Barbell Curl 2 15 30
Standing Biceps Curl, Dumbell 2 10 15
Standing Biceps Curl, Dumbell 2 8 20
Hammer Curls 1 8 20
Pull ups - inner grips 3 10 40
Pull ups reverse grip - inner 3 15 400
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