Workout #1: Cardio on Treadmill - I did my 2-4-6-8 cardio routine for 3 rounds and followed that with incline walking at 4.0mph, 5.0% incline for 10 minutes. Pretty good workout!
Workout #2: Chest/Triceps/Abs - Had a good upper body workout, although I was a little tired (need to look into some supplements for energy!). Abs killed me. I followed this with 10 minutes of deep, thorough stretching for my hips and hamstrings.
1. Incline DB Bench Press 30sx15; 40sx12; 45sx10; 50sx10
2. Hammer Chest Press 25sx10; 25sx8,2; 25sx9; 25sx10
3. Flat DB Fly 20sx12, 20sx10, 20sx10
4. Lying Triceps Overhead Xtnsn w/ EZ Bar 30x12, 40x9, 40x8
5. Rope Press Down 20x12, 20x12, 20x12
1. Hanging Leg Raise (Straight ss Bent) x10,5; x10,5; x10,5; x10,5
2. BOSU Crunch x15, x15, x15, x20
Total workout=1 hour
Wednesday, November 12, 2008
Monday, November 10, 2008
Workout: Long, Lean Legs!
I went in early to day for a BodyAge assessment, so I hit legs afterward (around 10:30am). Lifting early has never been a favorite activity of mine, but this was a great workout!
Quads & Abs
Length: 1 hour, 10 minutes
Warmup: 5 minutes upright bike
Hammer Hack Squat (Narrow Stance): 25'sx20; 25'sx15; 45'sx15; 45'sx15; 55'sx12
Smith Wide Stance Squat: 25'sx15; 45'sx15; 45'sx12; 50'sx10
Leg Extensions (2 regular, 2 in): 50x15; 60x15; 70x12; 80x10; Right only:30x6, 30x10
Hip Abduction: 80x18; 100x15; 120x15
Reverse Incline Crunch*: x12; x11; x10
Stability Ball Crunch: x15,5; x15,10; x15,15; x20
*Did sets of abs between sets of Leg Extension and Hip Abduction.
Quads & Abs
Length: 1 hour, 10 minutes
Warmup: 5 minutes upright bike
Hammer Hack Squat (Narrow Stance): 25'sx20; 25'sx15; 45'sx15; 45'sx15; 55'sx12
Smith Wide Stance Squat: 25'sx15; 45'sx15; 45'sx12; 50'sx10
Leg Extensions (2 regular, 2 in): 50x15; 60x15; 70x12; 80x10; Right only:30x6, 30x10
Hip Abduction: 80x18; 100x15; 120x15
Reverse Incline Crunch*: x12; x11; x10
Stability Ball Crunch: x15,5; x15,10; x15,15; x20
*Did sets of abs between sets of Leg Extension and Hip Abduction.
Another Week (and two classes) Down!
This past week was crazy! I am taking 4 college classes condensed into 8-week semesters. While I'm only taking 2 classes per semester, two semesters overlapped for a 3-week period. Last week was the culmination of the first two classes, so I was super-swamped studying for finals, writing papers and doing regular assignments in my other two classes, plus helping Dave with his calc class. I spent no less than 5 hours M-F on homework, then 8 hours EACH Saturday and Sunday! I finished around 5pm yesterday with 3 pending assignments not completed, but I was spent and needed a break!
Maybe surprising to some, I didn't miss a workout last week! :) No matter how busy I am, I do my best to make it to the gym. I need the stress relief, the endorphins, and of course I don't want to fall back on my training. At this point in my fitness career, my training level is advanced to the point where it takes a drastic, consistent and all-out effort for me to make even small changes. Just maintaining my normal routine will not help me with any new gains, so I'm making a concerted effort to fully utilize the next 5-6 months before I start dieting again.
Here's the training round-up for last week:
Mon-Cardio;Quads
Tue-Cardio;Hams, Calves
Wed-Cardio;Chest,Tris,Abs
Thu-Routine practice
Fri-Back,Bis,Calves
Sat-Power,Shoulders
So let's hope I can easily get the schoolwork and the workouts in this week, since my workload has been reduced by half!
Maybe surprising to some, I didn't miss a workout last week! :) No matter how busy I am, I do my best to make it to the gym. I need the stress relief, the endorphins, and of course I don't want to fall back on my training. At this point in my fitness career, my training level is advanced to the point where it takes a drastic, consistent and all-out effort for me to make even small changes. Just maintaining my normal routine will not help me with any new gains, so I'm making a concerted effort to fully utilize the next 5-6 months before I start dieting again.
Here's the training round-up for last week:
Mon-Cardio;Quads
Tue-Cardio;Hams, Calves
Wed-Cardio;Chest,Tris,Abs
Thu-Routine practice
Fri-Back,Bis,Calves
Sat-Power,Shoulders
So let's hope I can easily get the schoolwork and the workouts in this week, since my workload has been reduced by half!
Thursday, November 06, 2008
Been Slacking on the Posting!
Hey there everyone, sorry for the negligence on not keeping my fitness super-blog up-to-the-minute, ha ha! Here's a quick recap of everything:
New training split is going really well, but I'm staying way to busy juggling 4 college classes (plus a 5th class - calculus - that I spend about 10 hours a week tutoring my hubby in!), and then my writing assignments.
I am excited about my goals and the new training regime that will get me there. This may not seem like a big deal, but it IS for me! For the past few years of writing up my training plans, I seemed to settle into a little comfort zone that I didn't want to get out of. Now I have the perspective of my new coach to kick me out of that zone, and I'm paying him, so I can't complain! (just kidding!) It's doing a great job of keeping me motivated. So much so, that about 3 different people at the gym asked me if I'm training for a show soon! "No, I'm just always a beast in the gym!" is what I should've said.
Anyway, today I did my fitness routine practice (an off day from lifting). Felt really great with all the therapy I'm getting on my traps, hamstring and hip. Range of motion is getting back to normal and therefore my technique is much better, since it's not relative to my injuries and compensations.
Promise to post tomorrow!
New training split is going really well, but I'm staying way to busy juggling 4 college classes (plus a 5th class - calculus - that I spend about 10 hours a week tutoring my hubby in!), and then my writing assignments.
I am excited about my goals and the new training regime that will get me there. This may not seem like a big deal, but it IS for me! For the past few years of writing up my training plans, I seemed to settle into a little comfort zone that I didn't want to get out of. Now I have the perspective of my new coach to kick me out of that zone, and I'm paying him, so I can't complain! (just kidding!) It's doing a great job of keeping me motivated. So much so, that about 3 different people at the gym asked me if I'm training for a show soon! "No, I'm just always a beast in the gym!" is what I should've said.
Anyway, today I did my fitness routine practice (an off day from lifting). Felt really great with all the therapy I'm getting on my traps, hamstring and hip. Range of motion is getting back to normal and therefore my technique is much better, since it's not relative to my injuries and compensations.
Promise to post tomorrow!
Thursday, October 23, 2008
Thursday's Training: Routine Practice; Back/Biceps/Calves
Workout #1
I didn't make it in to the gymnastics center last week, so I was ready to go this week despite my cold. I took it easy but did manage to re-choreograph the middle part of my routine! All I did was a 10-minute general warm-up w/ stretching, then 30 minutes of strength move segments and choreography.
Workout #2
Today's workout was back, biceps and calves. I couldn't hit it as hard as I wanted to because of the darn head cold I'm getting over, but it was still a pretty good workout. I did lower the number of sets and the intensity was about 95%.
Wide Lat Pulldown 70x25, 90x12, 100x12, 110x10, 120x8
Hammer Iso Underhand Row 25'sx12, 45'sx12, 55'sx10
Flex Seated Row 20'sx12, 25'sx12, 30'sx10
Straight Arm Pulldown 60x15, 65x12, 65x10
Alternating DB Curl 20'sx12ea, 22.5'sx10ea, 25'sx8ea
Incline Double DB Curl 15'sx10, 15'sx10
Donkey Calf Raise 120x18, 180x12, 220x12
Seated Calf Raise 45x20, 72.5x15, 55x12
Total time=1 hour
Back=14 sets
Biceps=5 sets
Calves=6 sets
I didn't make it in to the gymnastics center last week, so I was ready to go this week despite my cold. I took it easy but did manage to re-choreograph the middle part of my routine! All I did was a 10-minute general warm-up w/ stretching, then 30 minutes of strength move segments and choreography.
Workout #2
Today's workout was back, biceps and calves. I couldn't hit it as hard as I wanted to because of the darn head cold I'm getting over, but it was still a pretty good workout. I did lower the number of sets and the intensity was about 95%.
Wide Lat Pulldown 70x25, 90x12, 100x12, 110x10, 120x8
Hammer Iso Underhand Row 25'sx12, 45'sx12, 55'sx10
Flex Seated Row 20'sx12, 25'sx12, 30'sx10
Straight Arm Pulldown 60x15, 65x12, 65x10
Alternating DB Curl 20'sx12ea, 22.5'sx10ea, 25'sx8ea
Incline Double DB Curl 15'sx10, 15'sx10
Donkey Calf Raise 120x18, 180x12, 220x12
Seated Calf Raise 45x20, 72.5x15, 55x12
Total time=1 hour
Back=14 sets
Biceps=5 sets
Calves=6 sets
Wednesday, October 22, 2008
Sunday, Monday, Tuesday: Training Update
Been slacking on my logging! I'm halfway through my first training week on the new split. I have a minor head cold but, yes, I'm still training. Dumb? A little. But it won't stop me from working out. :)
Sunday: Quads, Abs
Warm-up: 5 minutes Arc Trainer
Narrow Hack Squat 25'sx25; 45'sx12; 70'sx12; 70'sx12
Wide Stance Smith Squat 45'sx12; 45'sx12; 45'sx12
Leg Extensions (every other set, toes turned in or out) 60x13-Right20x6; 60x12; 75x10; 90x12
Hip Abduction 90x15; 90x15; 90x15
Hanging Leg Raises (Straight, Bent) 8,7; 8,7; 8,7
BOSU Crunches 12; 12; 12
Time=1 hour
Monday: Hamstrings, Calves
Wide Stance SLDL's 65x15; 95x15; 115x10; 135x11
Lying Leg Curl 40x12; 40x12; 50x8,2; 50x8,2
Seated Leg Curl 30x15; 40x15; 50x15
Hip Adduction 70x20; 70x18; 80x18
Standing Calf Raise 45x13; 60x10; BWx20
Seated Hammer Calf Raise 10'sx15; 20'sx15; 25'sx12
Time=55 minutes
Tuesday: Cardio; Chest, Triceps, Abs
Morning: 25 minutes incline walking on treadmill
*Felt sick today (head cold), so didn't take it to full intensity/failure
Hammer Chest Press 25'sx12; 35'sx12; 45'sx7,1; 45'sx6,2
Incline DB Bench Press 40'sx10; 40'sx8; 45'sx8, 35'sx9
Free Motion Fly 15x15; 20x12; 25x10
Reverse Grip Triceps Press Down 50x12; 60x10; 60x8
Lying Tri Extension 30x10; 30x10; 30x9
Hanging Leg Raises (Straight, Bent) 8,7; 8,5; 8,5
Reverse Crunch x7
Stability Ball Crunch 15,5; 12,8
Time=50 minutes
Sunday: Quads, Abs
Warm-up: 5 minutes Arc Trainer
Narrow Hack Squat 25'sx25; 45'sx12; 70'sx12; 70'sx12
Wide Stance Smith Squat 45'sx12; 45'sx12; 45'sx12
Leg Extensions (every other set, toes turned in or out) 60x13-Right20x6; 60x12; 75x10; 90x12
Hip Abduction 90x15; 90x15; 90x15
Hanging Leg Raises (Straight, Bent) 8,7; 8,7; 8,7
BOSU Crunches 12; 12; 12
Time=1 hour
Monday: Hamstrings, Calves
Wide Stance SLDL's 65x15; 95x15; 115x10; 135x11
Lying Leg Curl 40x12; 40x12; 50x8,2; 50x8,2
Seated Leg Curl 30x15; 40x15; 50x15
Hip Adduction 70x20; 70x18; 80x18
Standing Calf Raise 45x13; 60x10; BWx20
Seated Hammer Calf Raise 10'sx15; 20'sx15; 25'sx12
Time=55 minutes
Tuesday: Cardio; Chest, Triceps, Abs
Morning: 25 minutes incline walking on treadmill
*Felt sick today (head cold), so didn't take it to full intensity/failure
Hammer Chest Press 25'sx12; 35'sx12; 45'sx7,1; 45'sx6,2
Incline DB Bench Press 40'sx10; 40'sx8; 45'sx8, 35'sx9
Free Motion Fly 15x15; 20x12; 25x10
Reverse Grip Triceps Press Down 50x12; 60x10; 60x8
Lying Tri Extension 30x10; 30x10; 30x9
Hanging Leg Raises (Straight, Bent) 8,7; 8,5; 8,5
Reverse Crunch x7
Stability Ball Crunch 15,5; 12,8
Time=50 minutes
Friday, October 17, 2008
Friday's Training: First Day, New Split
I’m on a new 7-day split which I just started today. I chose Back and Bis to start since I’d trained them the furthest out this week and they were well-rested.
Wide Lat Pulldown 40×15-55×15; 85×12; 85×12; 100×8; 90×10
Underhand Iso Lateral Hammer Rows 35’sx12; 45’sx12; 45’sx10; 45’sx12
1-Arm DB Row (R,L) 35×15ea; 45×12ea; 45×12ea
Lat Pulldown Crunches (weight in kg) 50×12; 60×5-50×5; 50×8
Alternating DB Curl 25×8ea; 20×8ea; 20×10ea; 20×6,1,1ea
Incline Double DB Curl (#5, ~60 degree angle) 15’sx9; 15’sx7,3; 15’sx9
Total time=55 minutes
Rest B/W sets=90 seconds
Back=15 sets
Biceps=7 sets
Wide Lat Pulldown 40×15-55×15; 85×12; 85×12; 100×8; 90×10
Underhand Iso Lateral Hammer Rows 35’sx12; 45’sx12; 45’sx10; 45’sx12
1-Arm DB Row (R,L) 35×15ea; 45×12ea; 45×12ea
Lat Pulldown Crunches (weight in kg) 50×12; 60×5-50×5; 50×8
Alternating DB Curl 25×8ea; 20×8ea; 20×10ea; 20×6,1,1ea
Incline Double DB Curl (#5, ~60 degree angle) 15’sx9; 15’sx7,3; 15’sx9
Total time=55 minutes
Rest B/W sets=90 seconds
Back=15 sets
Biceps=7 sets
Thursday, October 16, 2008
Thursday's Training: Shoulders & Calves
Grow moo-moos, grow! I have reinstated calf training in one final attempt to add some size... ANY SIZE... on to them!
Seated DB Shoulder Press 25'sx15; 35'sx10; 40'sx8; 30'sx8,2
Kettlebell Double Standing Press 26'sx10; 26'sx8(push on last rep); 26'sx8(push on last 2 reps)
DB Scaption 15'sx12; 15'sx10,2; 12.5'sx10,2; 12.5'sx8,2
Free Motion Shoulder Press 45x12; 45x8; 25x15
Donkey Calf Raise 100x20; 180x13; 220x12; 280x12
Seated Hammer Calf Raise 30x12; 50x12
Rest b/w sets: 90 seconds
Shoulders=14 sets
Calves=6 sets
Seated DB Shoulder Press 25'sx15; 35'sx10; 40'sx8; 30'sx8,2
Kettlebell Double Standing Press 26'sx10; 26'sx8(push on last rep); 26'sx8(push on last 2 reps)
DB Scaption 15'sx12; 15'sx10,2; 12.5'sx10,2; 12.5'sx8,2
Free Motion Shoulder Press 45x12; 45x8; 25x15
Donkey Calf Raise 100x20; 180x13; 220x12; 280x12
Seated Hammer Calf Raise 30x12; 50x12
Rest b/w sets: 90 seconds
Shoulders=14 sets
Calves=6 sets
Wednesday's Training: Morning Run; Evening Legs
Had to get in some cardio since I didn't run Monday and didn't have routine practice Tuesday, since my friend at the gymnastics center is on vacation. Felt great about today's workouts...
11:00am - Ran 2.8 miles in 25:57 (My goal is to keep it under 26 minutes. I run a loop that disects at two intersections, so the entire run is equally split up into 4 parts. For me to keep it under 26:00, I have to hit each marker by 6:30 and the halfway obviously by 13:00.
4:20pm - LEGS!!! I'm finally getting my old volume up and feeling pretty good about it. My goal for legs is to get all the muscles and nerves firing properly and together in my right leg. I have an injured hip w/ lots of scar tissue there, so the adductor wants to take over everything, and the quads have difficulty fully contracting. I think I found the answer - unilateral work!
Smith Machine 1-legged Squat (R,L) 10'sx15ea; 15'sx12,10; 25'sx12,9
Hammer Narrow Hack Machine 25'sx15; 25'sx15; 45'sx12; 45'sx12
BB Front Squat 95x8; 95x8; 95x8; 95x8
Standing Unilateral Leg Curl (R,L) 10x10ea; 10x10,12; 15x10,12
Leg Extension 50x12; 70x11; 70x9; 90x7-70x3
ss/ with Right Leg Extension 10x7; 10x8; 15x7; 20x5-10x5
Total Sets=18 (22 right leg)
11:00am - Ran 2.8 miles in 25:57 (My goal is to keep it under 26 minutes. I run a loop that disects at two intersections, so the entire run is equally split up into 4 parts. For me to keep it under 26:00, I have to hit each marker by 6:30 and the halfway obviously by 13:00.
4:20pm - LEGS!!! I'm finally getting my old volume up and feeling pretty good about it. My goal for legs is to get all the muscles and nerves firing properly and together in my right leg. I have an injured hip w/ lots of scar tissue there, so the adductor wants to take over everything, and the quads have difficulty fully contracting. I think I found the answer - unilateral work!
Smith Machine 1-legged Squat (R,L) 10'sx15ea; 15'sx12,10; 25'sx12,9
Hammer Narrow Hack Machine 25'sx15; 25'sx15; 45'sx12; 45'sx12
BB Front Squat 95x8; 95x8; 95x8; 95x8
Standing Unilateral Leg Curl (R,L) 10x10ea; 10x10,12; 15x10,12
Leg Extension 50x12; 70x11; 70x9; 90x7-70x3
ss/ with Right Leg Extension 10x7; 10x8; 15x7; 20x5-10x5
Total Sets=18 (22 right leg)
Tuesday's Training: Chest, Triceps, Abs
I backed off on volume a little bit this week, but intensity is still pretty high.
DB Incline BP 25'sx15; 35'sx12; 45'sx10; 50'sx7
Free Motion Pushup x9; x8; x10
Hammer Chest (Regular) 25'sx12; 30'sx10; 30'sx8,2; 35'sx7.5
DB Flat Fly 15'sx15; 17.5'sx10; 20'sx8; 20'sx9
*The weight might seem light on these, but I go for a really deep stretch and hold it for a second at the bottom before coming back up. The most effective part of the fly, in my opinion, is the bottom stretch and that initial 6" coming back up. After that, the arms become perpendicular to the ground and the load is lessened.
Reverse Grip Pressdown 50x15; 55x10; 60x6-50x4; 50x7,3
Hanging Leg Raise (straight, then bent) x15,5; x10,5; x10,5
Chest=14
Tris=4
Abs=3
DB Incline BP 25'sx15; 35'sx12; 45'sx10; 50'sx7
Free Motion Pushup x9; x8; x10
Hammer Chest (Regular) 25'sx12; 30'sx10; 30'sx8,2; 35'sx7.5
DB Flat Fly 15'sx15; 17.5'sx10; 20'sx8; 20'sx9
*The weight might seem light on these, but I go for a really deep stretch and hold it for a second at the bottom before coming back up. The most effective part of the fly, in my opinion, is the bottom stretch and that initial 6" coming back up. After that, the arms become perpendicular to the ground and the load is lessened.
Reverse Grip Pressdown 50x15; 55x10; 60x6-50x4; 50x7,3
Hanging Leg Raise (straight, then bent) x15,5; x10,5; x10,5
Chest=14
Tris=4
Abs=3
Tuesday, October 14, 2008
Monday's Training: Back & Biceps
I took the entire weekend off training. This was my first rest day since last Saturday, so I think I earned it! Kept on track with diet this weekend. Only had 1 beer and 2 pieces of pizza all weekend. :) Ate about 2000 calories Saturday and around 1600 Sunday. Here's the workout from yesterday (Monday):
Straight Arm Pressdown 35x15; 35x10; 35x10
Assisted Wide Grip Pullups 75x12; 70x8; 55x8
T-Bar Row (Floor) 45x12, 45x12, 45x12, 45x12
1-Arm Lat Pulldown (R,L) 25x13,11; 25x12ea; 25x12,11; 25x12ea
EZ Barbell Curl 40x12, 40x12
Rope Curl 15x12, 15x12, 10x15
Back=14 sets
Biceps=5 sets
Time=40 minutes
Straight Arm Pressdown 35x15; 35x10; 35x10
Assisted Wide Grip Pullups 75x12; 70x8; 55x8
T-Bar Row (Floor) 45x12, 45x12, 45x12, 45x12
1-Arm Lat Pulldown (R,L) 25x13,11; 25x12ea; 25x12,11; 25x12ea
EZ Barbell Curl 40x12, 40x12
Rope Curl 15x12, 15x12, 10x15
Back=14 sets
Biceps=5 sets
Time=40 minutes
Friday, October 10, 2008
Friday's Training: Shoulders, Triceps, Calves
Had to make up for my shortened tris workout the other day. Hit calves too, but they're still getting used to the training so volume is still low.
Seated DB Shoulder Press 25'sx15; 35'sx10; 40'sx8; 45'sx4.5-35'sx3.5
Machine Shoulder Press 30x12; 40x11; 40x10; 45x6-30x4
Superset:
1)Upright Row 50x12; 50x11; 50x10; 50x10
2)DB Scaption 10'sx10; 10'sx10; 10'sx10; 10'sx10
Assisted Dips 40x10, 40x8
Reverse Grip Triceps Pressdown 30x10; 25x8; 25x6-20x4; 20x10
Seated Hammer Calf Raise 10'sx18, 25'sx12, 25'sx12
Shoulders=16
Triceps=6
Calves=3
Seated DB Shoulder Press 25'sx15; 35'sx10; 40'sx8; 45'sx4.5-35'sx3.5
Machine Shoulder Press 30x12; 40x11; 40x10; 45x6-30x4
Superset:
1)Upright Row 50x12; 50x11; 50x10; 50x10
2)DB Scaption 10'sx10; 10'sx10; 10'sx10; 10'sx10
Assisted Dips 40x10, 40x8
Reverse Grip Triceps Pressdown 30x10; 25x8; 25x6-20x4; 20x10
Seated Hammer Calf Raise 10'sx18, 25'sx12, 25'sx12
Shoulders=16
Triceps=6
Calves=3
Thursday, October 09, 2008
Thursday's Training: Legs!
Get some! Legs is still the mentally toughest workout for me. I finally feel like I'm getting back into my old groove.
Free Motion 1-legged Squat (R,L) 40x13,12; 50x12,10; 60x12,10; 70x12,10; 80x12,10; 90x10,8
Kettlebell Double Traditional Deadlift 2-44'sx12; 2-44'sx12; 2-44'sx12; 2-44'sx12; 2-44'sx10
Superset:
1)Leg Extension 60x12, 75x10, 75x10
2)Right Leg Extension 20x5, 20x6, 20x6
3)Lying Leg Curl 50x12, 50x12, 50x10
Total Sets=17 (20 for right leg)
Free Motion 1-legged Squat (R,L) 40x13,12; 50x12,10; 60x12,10; 70x12,10; 80x12,10; 90x10,8
Kettlebell Double Traditional Deadlift 2-44'sx12; 2-44'sx12; 2-44'sx12; 2-44'sx12; 2-44'sx10
Superset:
1)Leg Extension 60x12, 75x10, 75x10
2)Right Leg Extension 20x5, 20x6, 20x6
3)Lying Leg Curl 50x12, 50x12, 50x10
Total Sets=17 (20 for right leg)
Wednesday, October 08, 2008
Wednesday's Training: Run; Chest/Tris
Workout #1: Morning Cardio
Off to a good start today. Weather was a bit cool, windy and overcast but still a great day to run. I did my favorite 2.8 mile loop on the running path. Finished in 26:50.
Workout #2: Chest/Tris
I had some Graston done on my left hammy today, so the chiro wanted me to do some knee flexion to encourage the new tissue to lay down properly.
Had a pretty good workout today. Killed chest. Intensity could've been a tad higher near the end, but I ran out of time to finish since people were talking to me and I had a client immediately after. Maybe I'll hit triceps a little tomorrow, or friday after shoulders.
Leg Curl - Seated 40x15, Unilateral 10x10ea., Lying 50x10
Incline DB BP 25'sx15; 35'sx12; 45'sx9; 45'sx7
Hammer Wide Chest Press 15'sx20; 25'sx15; 25'sx15; 35'sx12
Superset:
1)BOSU Pushup x12, x12, x13
2)Flat DB Fly 15'sx10; 15'sx10; 15'sx12
EZ Tricep Extension 30x12
V-Bar Tricep Pressdown 30x12
Hams=4 sets
Chest=14 sets
Triceps=2 sets
Off to a good start today. Weather was a bit cool, windy and overcast but still a great day to run. I did my favorite 2.8 mile loop on the running path. Finished in 26:50.
Workout #2: Chest/Tris
I had some Graston done on my left hammy today, so the chiro wanted me to do some knee flexion to encourage the new tissue to lay down properly.
Had a pretty good workout today. Killed chest. Intensity could've been a tad higher near the end, but I ran out of time to finish since people were talking to me and I had a client immediately after. Maybe I'll hit triceps a little tomorrow, or friday after shoulders.
Leg Curl - Seated 40x15, Unilateral 10x10ea., Lying 50x10
Incline DB BP 25'sx15; 35'sx12; 45'sx9; 45'sx7
Hammer Wide Chest Press 15'sx20; 25'sx15; 25'sx15; 35'sx12
Superset:
1)BOSU Pushup x12, x12, x13
2)Flat DB Fly 15'sx10; 15'sx10; 15'sx12
EZ Tricep Extension 30x12
V-Bar Tricep Pressdown 30x12
Hams=4 sets
Chest=14 sets
Triceps=2 sets
Tuesday, October 07, 2008
Tuesday's Training: Routine Practice; Back/Biceps/Abs
Workout #1: Routine Practice (12:00-13:00)
I do a general warmup (sprinting, jogging, lateral foot work) for about 5 minutes, then specific dynamic warmup plus stretching for 10-15 minutes. The rest of my practice (45-50 minutes) is dedicated to working on new strength moves. I'm not trying to build my conditioning as of yet.
Workout #2: Back, Biceps, Abs (18:15-19:00)
I used to always do my pullups first, but had a hard time isolating my lats. Now I pre-exhaust with straight-arm pressdowns and my lats are killing me by the last set of pullups. I favor unilateral work since my right side is a little less developed. I always do the right side first and do 2-3 extra reps on every set for the right side.
Straight Arm Pressdown 50x15; 60x12; 65x12
Assisted Pullups (Wide Overhand Grip) 90x12, 80x12, 70x8
Hammer Low Row 45'sx12; 45'sx10; 45'sx10; 45'sx10
DB 1-Arm Row (unsupported) (R,L) 35x12,10; 45x10,8; 40x11;10
Free Motion Narrow Lat Pulldown 60x12, 60x9, 60x10
EZ Bar Curl 40x12, 50x8
Rope Curl 45x12, 40x10
Hanging Leg Raises (straight up high, superset with bent) x15; x8,4; x8,4
Back=16 sets
Biceps=4 sets
Abs=3 sets
I do a general warmup (sprinting, jogging, lateral foot work) for about 5 minutes, then specific dynamic warmup plus stretching for 10-15 minutes. The rest of my practice (45-50 minutes) is dedicated to working on new strength moves. I'm not trying to build my conditioning as of yet.
Workout #2: Back, Biceps, Abs (18:15-19:00)
I used to always do my pullups first, but had a hard time isolating my lats. Now I pre-exhaust with straight-arm pressdowns and my lats are killing me by the last set of pullups. I favor unilateral work since my right side is a little less developed. I always do the right side first and do 2-3 extra reps on every set for the right side.
Straight Arm Pressdown 50x15; 60x12; 65x12
Assisted Pullups (Wide Overhand Grip) 90x12, 80x12, 70x8
Hammer Low Row 45'sx12; 45'sx10; 45'sx10; 45'sx10
DB 1-Arm Row (unsupported) (R,L) 35x12,10; 45x10,8; 40x11;10
Free Motion Narrow Lat Pulldown 60x12, 60x9, 60x10
EZ Bar Curl 40x12, 50x8
Rope Curl 45x12, 40x10
Hanging Leg Raises (straight up high, superset with bent) x15; x8,4; x8,4
Back=16 sets
Biceps=4 sets
Abs=3 sets
Monday's Training: Shoulders & Calves
I hate training calves, but I've decided to put them back in. So I'm starting out with just one exercise until my body gets used to it. Had a kick-butt workout all-around.
DB Arnold Press 20'sx12; 25'sx10; 30'sx6,2; 25'sx10
Machine Shoulder Press (alternate anterior, medial) 30x12, 30x10, 35x12, 40x8-30x7
Superset:
1)DB Scaption 10'sx10; 10'sx10; 10'sx12; 10'sx12
2)Upright Row 50x8; 50x8; 50x10; 50x10
Standing Calf Raise 45x12; 75x12; 75x8-45x7
Shoulders=16
Calves=3(4)
DB Arnold Press 20'sx12; 25'sx10; 30'sx6,2; 25'sx10
Machine Shoulder Press (alternate anterior, medial) 30x12, 30x10, 35x12, 40x8-30x7
Superset:
1)DB Scaption 10'sx10; 10'sx10; 10'sx12; 10'sx12
2)Upright Row 50x8; 50x8; 50x10; 50x10
Standing Calf Raise 45x12; 75x12; 75x8-45x7
Shoulders=16
Calves=3(4)
Monday, October 06, 2008
Off-Season Training Programs
Hey all,
I just wanted to let you know that my schedule has opened up quite a bit as I'm transitioning into full-time college student! That being said, I have more openings to take clients for online training. My featured service is off-season training programs.
Here's a rundown of the service. Please contact me if you're interested in getting started or learning more!
Off-Season Programs
Don't let your competition get the better of you. Continue working hard and smart by optimizing your training and nutrition for the most effective off-season. Plans focus on bringing up lagging body parts to balance out symmetry while staying relatively lean. Periodization will be used for the best results.
Individual Services
Off-Season Diet - $100 first month, $50 thereafter
Off-Season Training - $100 first month, $50 thereafter
Off-Season Supplements - $20 first month, $10 thereafter
Package Combos
Diet/Training/Supplements - $210 first month, $95 thereafter
Diet/Supplements - $110 first month, $55 thereafter
Diet/Training - $190 first month, $90 thereafter
I just wanted to let you know that my schedule has opened up quite a bit as I'm transitioning into full-time college student! That being said, I have more openings to take clients for online training. My featured service is off-season training programs.
Here's a rundown of the service. Please contact me if you're interested in getting started or learning more!
Off-Season Programs
Don't let your competition get the better of you. Continue working hard and smart by optimizing your training and nutrition for the most effective off-season. Plans focus on bringing up lagging body parts to balance out symmetry while staying relatively lean. Periodization will be used for the best results.
Individual Services
Off-Season Diet - $100 first month, $50 thereafter
Off-Season Training - $100 first month, $50 thereafter
Off-Season Supplements - $20 first month, $10 thereafter
Package Combos
Diet/Training/Supplements - $210 first month, $95 thereafter
Diet/Supplements - $110 first month, $55 thereafter
Diet/Training - $190 first month, $90 thereafter
I ran the Army Ten Miler!
Well I finished the race and it was incredible! I wasn't that excited going into it, but once we got started I got fired up. This race is the best of its class. 26,000 registered runners make it the biggest 10 miler in the nation. Dave and I arrived just after the Golden Knights parachute team made their jump. We saw the last one making his descent.
Throughout the race, Army bands were playing music to keep us pumped. The thousands of volunteers made this event so incredible; I am grateful for their service. Running through Washington DC is an awesome experience. With no traffic and transportation on foot, you can see all the museums, monuments and rivers. The weather was a perfect sunny day, 55 degrees at the start of the race.
I made my best time yet, finishing in 1:43. Here's a picture Dave took just after I finished. Even though you're not supposed to photograph it, that's the Pentagon behind me!
Oh, and after we got home, Dave cooked me a huge breakfast from scratch: eggs, sausage, toast with orange juice and coffee. He's the best!
Tuesday, September 30, 2008
Legs!
One of the biggest areas I've slacked in during the past 6 weeks has been legs. I've prioritized my back and shoulder for so long now (2-3 years) that when I have to miss a workout, it usually ends up being legs. So now that I'm on this new split, my goal is to really focus on the quads (particularly quad sweep) and get my old volume back up to about 18 sets total. Yesterday was my 2nd leg workout since starting my split. The middle of my quads is tight and sore, and during my last set of barbell front squats yesterday, I could feel that meaty part of the muscle just start to burn deep inside. It was a great feeling!
Smith Machine Split Squat (R,L) 10'sx13,11; 10'sx12,9; 20'sx12,10
Narrow Hack Squat 25'sx15, 25'sx15, 45'sx12, 45'sx12
Barbell Front Squat (deep - down to floor) 95x8, 95x8, 95x7
Leg Extension (feet turned in) 50x12-10x5R only; 70x8,2-10x6R only; 90x8-70x4-10x6R, 10L, 7R only
13 sets
40 minutes
Smith Machine Split Squat (R,L) 10'sx13,11; 10'sx12,9; 20'sx12,10
Narrow Hack Squat 25'sx15, 25'sx15, 45'sx12, 45'sx12
Barbell Front Squat (deep - down to floor) 95x8, 95x8, 95x7
Leg Extension (feet turned in) 50x12-10x5R only; 70x8,2-10x6R only; 90x8-70x4-10x6R, 10L, 7R only
13 sets
40 minutes
Friday, September 26, 2008
2008 Competition Photo Album
Finally (only 3 months after my season ended!) I've compiled an album of all my fitness routine action shots. Check it out on my public profile link courtesy of Facebook.
Alissa's 2008 Competition Fitness Routine Photo Album
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