Tuesday, October, 4, 2011
100's
1. Bicep curls, 10#: 9 rounds of 10 reps, 1 round of 30= 120
2. Triceps kickbacks, 12#: 9 rounds of 10 reps, 1 round of 30= 120
3. Incline biceps curls, 8#: 9 rounds of 10 reps, 1 round of 12= 102
3. Side lateral raises, 10#: 9 rounds of 10 reps, 1 round of 15= 105
I went up on the weight in every exercise and added a bicep exercise. I am happy to say that I was "feeling" this workout for days. Going to failure on the last round was awesome, I killed it!
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My Untitled Workout Journal
Share this topic:Re: My Untitled Workout Journal
by string » Mon Oct 10, 2011 1:05 pm
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Re: My Untitled Workout Journal
by string » Mon Oct 10, 2011 1:11 pm
Wednesday, October 5, 2011
Abs/core
1. Sit-ups (on ball), 10#: 34/36/39
2. Elbows- plank: 1:15/1:30/1:36
3. Reverse crunch (curl-up), 10#: 34/35/36
4. Crunch (super slow): 45/51/53
I beat my PR on the plank by 6 seconds.. yeah, I know that doesn't sound like much, but it was the longest 6 seconds of my life! Ok, that's a stretch.. but, woohoo!
I added 10# to the sit-ups, trying to get more definition in the abs.
This is a great workout for me, I always feel it for several days afterwards. My abs are always sore to the touch, top, middle and lower, and of course... I love this. ;-)
Plus: 45 minute post dinner walk with the husband. :)
Abs/core
1. Sit-ups (on ball), 10#: 34/36/39
2. Elbows- plank: 1:15/1:30/1:36
3. Reverse crunch (curl-up), 10#: 34/35/36
4. Crunch (super slow): 45/51/53
I beat my PR on the plank by 6 seconds.. yeah, I know that doesn't sound like much, but it was the longest 6 seconds of my life! Ok, that's a stretch.. but, woohoo!
I added 10# to the sit-ups, trying to get more definition in the abs.
This is a great workout for me, I always feel it for several days afterwards. My abs are always sore to the touch, top, middle and lower, and of course... I love this. ;-)
Plus: 45 minute post dinner walk with the husband. :)
Last edited by string on Mon Oct 10, 2011 1:30 pm, edited 1 time in total.
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Re: My Untitled Workout Journal
by string » Mon Oct 10, 2011 1:19 pm
Friday, October 7, 2011
Legs- 150's
1. Dead lift w/ 65#: 10/10/10/10/10/10/10/10/10/10/10/10/10/10/20
2. Lunge w/ 35#: 10/10/10/10/10/10/10/10/10/10/10/10/10/10/20
15 rounds, 2 exercises per round, 10 reps each except final round= KILLER. But Awesome. The program calls for 60 seconds rest between rounds and towards the end I was sitting down between each set, trying to reserve my strength. I'm proud of myself here. This was tough for me, but I got 'er done. :-)
45 minute post dinner walk with the husband. :)
Legs- 150's
1. Dead lift w/ 65#: 10/10/10/10/10/10/10/10/10/10/10/10/10/10/20
2. Lunge w/ 35#: 10/10/10/10/10/10/10/10/10/10/10/10/10/10/20
15 rounds, 2 exercises per round, 10 reps each except final round= KILLER. But Awesome. The program calls for 60 seconds rest between rounds and towards the end I was sitting down between each set, trying to reserve my strength. I'm proud of myself here. This was tough for me, but I got 'er done. :-)
45 minute post dinner walk with the husband. :)
Last edited by string on Mon Oct 10, 2011 1:30 pm, edited 1 time in total.
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Re: My Untitled Workout Journal
by string » Mon Oct 10, 2011 1:25 pm
Monday, October 10, 2011
Arms
150's
1. Bicep curls, 10#: 15 rounds of 10 reps =150
2. Triceps kickbacks, 12#: 14 rounds of 10 reps, 1 round of 19= 159
3. Incline biceps curls, 8#: 14 rounds of 10 reps, 1 round of 13= 153
3. Side lateral raises, 10#: 14 rounds of 10 reps, 1 round of 16= 156
Ok, I'm seriously dying after this workout.. my arms feel like jello! Woohoo! Low weight/high reps= nice change-up from the norm, I like it. :-)
Arms
150's
1. Bicep curls, 10#: 15 rounds of 10 reps =150
2. Triceps kickbacks, 12#: 14 rounds of 10 reps, 1 round of 19= 159
3. Incline biceps curls, 8#: 14 rounds of 10 reps, 1 round of 13= 153
3. Side lateral raises, 10#: 14 rounds of 10 reps, 1 round of 16= 156
Ok, I'm seriously dying after this workout.. my arms feel like jello! Woohoo! Low weight/high reps= nice change-up from the norm, I like it. :-)
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Re: My Untitled Workout Journal
by string » Fri Oct 14, 2011 11:16 am
Friday, Oct. 14, 2011
100's
1. Dead-lift, 70#: 10/10/10/10/10/10/10/10/10/30
2. Bicep curls, 12#: 10/10/10/10/10/10/10/10/10/14
Super short workout, I've got a crazy busy day ahead but wanted to do something, So, I superset dead-lifts with curls. I went up on the weight with both exercises.
Felt good... now I gotta go! :-)
100's
1. Dead-lift, 70#: 10/10/10/10/10/10/10/10/10/30
2. Bicep curls, 12#: 10/10/10/10/10/10/10/10/10/14
Super short workout, I've got a crazy busy day ahead but wanted to do something, So, I superset dead-lifts with curls. I went up on the weight with both exercises.
Felt good... now I gotta go! :-)
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Re: My Untitled Workout Journal
by string » Fri Nov 25, 2011 1:03 pm
Monday, October 17, 2011
1. Squats, 70#: 15/15/15
2. Bicep curls, 15#: 15/15/15
3. Shoulder press, 15#: 15/15/15
4. Reverse crunch (curl-up), 10#: 15/15/15
5. Lunges, 40#: 15/15/15
6. Incline biceps curls, 12#: 15/15/15
7. Overhead triceps extension, 15#: 15/15/15
8. Sit-ups on ball: 15/15/15
Doing this for three days straight, just to change things up a bit. :-)
1. Squats, 70#: 15/15/15
2. Bicep curls, 15#: 15/15/15
3. Shoulder press, 15#: 15/15/15
4. Reverse crunch (curl-up), 10#: 15/15/15
5. Lunges, 40#: 15/15/15
6. Incline biceps curls, 12#: 15/15/15
7. Overhead triceps extension, 15#: 15/15/15
8. Sit-ups on ball: 15/15/15
Doing this for three days straight, just to change things up a bit. :-)
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Re: My Untitled Workout Journal
by string » Wed Dec 14, 2011 10:16 pm
Tuesday, October 18, 2011
1. Squats, 70#: 15/15/15
2. Bicep curls, 15#: 15/15/15
3. Shoulder press, 15#: 15/15/15
4. Reverse crunch (curl-up), 10#: 15/15/15
5. Lunges, 40#: 15/15/15
6. Incline biceps curls, 12#: 15/15/15
7. Overhead triceps extension, 15#: 15/15/15
8. Sit-ups on ball: 15/15/15
Day two of the same stuff, not too tough. :-)
1. Squats, 70#: 15/15/15
2. Bicep curls, 15#: 15/15/15
3. Shoulder press, 15#: 15/15/15
4. Reverse crunch (curl-up), 10#: 15/15/15
5. Lunges, 40#: 15/15/15
6. Incline biceps curls, 12#: 15/15/15
7. Overhead triceps extension, 15#: 15/15/15
8. Sit-ups on ball: 15/15/15
Day two of the same stuff, not too tough. :-)
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Re: My Untitled Workout Journal
by string » Wed Dec 14, 2011 10:21 pm
Wednesday, October, 19, 2011
1. Squats, 70#: 15/15/15
2. Bicep curls, 15#: 15/15/15
3. Shoulder press, 15#: 15/15/15
4. Reverse crunch (curl-up), 10#: 15/15/15
5. Lunges, 40#: 15/15/15
6. Incline biceps curls, 12#: 15/15/15
7. Overhead triceps extension, 15#: 15/15/15
8. Sit-ups on ball, 15#: 15/15/15
Third and final day of this type of workout. I confess, I was getting bored and longing for a change-up. It was a nice departure from the norm for me but I'm ready to do something else tomorrow. :-)
1. Squats, 70#: 15/15/15
2. Bicep curls, 15#: 15/15/15
3. Shoulder press, 15#: 15/15/15
4. Reverse crunch (curl-up), 10#: 15/15/15
5. Lunges, 40#: 15/15/15
6. Incline biceps curls, 12#: 15/15/15
7. Overhead triceps extension, 15#: 15/15/15
8. Sit-ups on ball, 15#: 15/15/15
Third and final day of this type of workout. I confess, I was getting bored and longing for a change-up. It was a nice departure from the norm for me but I'm ready to do something else tomorrow. :-)
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Re: My Untitled Workout Journal
by string » Wed Dec 14, 2011 10:35 pm
Thursday, October 20, 2011
HIIT workout: 20 sec. work/10 sec. rest/3 rounds
1. Burpees: 7/7/7
2. Front lat. raises, 15#:8/9/9
3. Crunch on ball,15#: 8/9/9
4. Incline bicep curl, 12#: 7/8/8
5. Jump squats: 15/15/15
6. Shoulder press, 18#: 9/9/9
7. Reverse crunch: 17/17/17
8. Incline biceps curl, 12#: 8/8/8
So nice to do something different! (Sheesh, I act like I was doing the other workout for months. craziness.)
HIIT workout: 20 sec. work/10 sec. rest/3 rounds
1. Burpees: 7/7/7
2. Front lat. raises, 15#:8/9/9
3. Crunch on ball,15#: 8/9/9
4. Incline bicep curl, 12#: 7/8/8
5. Jump squats: 15/15/15
6. Shoulder press, 18#: 9/9/9
7. Reverse crunch: 17/17/17
8. Incline biceps curl, 12#: 8/8/8
So nice to do something different! (Sheesh, I act like I was doing the other workout for months. craziness.)
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Re: My Untitled Workout Journal
by string » Wed Dec 14, 2011 10:48 pm
Monday, October 24, 2011
100's
1. Deadlift, 70#: 10/10/10/10/10/10/10/10/10/20=110
2. Lunges, 40#: 10/10/10/10/10/10/10/10/10/24=114
I do all of one exercise before I go to the next. I do the 10 reps, rest one minute and then 10 more and so on. Actually I typically fold clothes in the 'down time,' lol the benefit of working out at home just across the way from the laundry room. On the last set, I go to failure. I really prefer these to high weight/low volume sets, my body seems to respond to this style of training better, or maybe I'm a wuss.. but anyway I'll still mix it up from time to time. :-)
100's
1. Deadlift, 70#: 10/10/10/10/10/10/10/10/10/20=110
2. Lunges, 40#: 10/10/10/10/10/10/10/10/10/24=114
I do all of one exercise before I go to the next. I do the 10 reps, rest one minute and then 10 more and so on. Actually I typically fold clothes in the 'down time,' lol the benefit of working out at home just across the way from the laundry room. On the last set, I go to failure. I really prefer these to high weight/low volume sets, my body seems to respond to this style of training better, or maybe I'm a wuss.. but anyway I'll still mix it up from time to time. :-)
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Re: My Untitled Workout Journal
by string » Wed Dec 14, 2011 11:09 pm
Tuesday, October 25, 2011
100's
1. Bicep curls, 15#: 10/10/10/10/10/10/10/10/10/10
2. Triceps kickbacks, 15#: 10/10/10/10/10/10/10/10/10/10
3. Shoulder press, 15#: 10/10/10/10/10/10/10/10/10/10
4. Incline biceps curls, 10#: 10/10/10/10/10/10/10/10/10/10
5. Side lat. raises, 10#: 10/10/10/10/10/10/10/10/10/10
6. Front lat. raises, 10#: 10/10/10/10/10/10/10/10/10/10
So the weight is supposed to be lower than your norm because of the amount of reps. For the upper body stuff, I do all 6 exercises before taking a break. Things really start to heat up around the 6th set, fun stuff!!
100's
1. Bicep curls, 15#: 10/10/10/10/10/10/10/10/10/10
2. Triceps kickbacks, 15#: 10/10/10/10/10/10/10/10/10/10
3. Shoulder press, 15#: 10/10/10/10/10/10/10/10/10/10
4. Incline biceps curls, 10#: 10/10/10/10/10/10/10/10/10/10
5. Side lat. raises, 10#: 10/10/10/10/10/10/10/10/10/10
6. Front lat. raises, 10#: 10/10/10/10/10/10/10/10/10/10
So the weight is supposed to be lower than your norm because of the amount of reps. For the upper body stuff, I do all 6 exercises before taking a break. Things really start to heat up around the 6th set, fun stuff!!
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Re: My Untitled Workout Journal
by string » Wed Dec 14, 2011 11:18 pm
Monday, October 31, 2011
Drop sets
1. Dead lift, 100#:12 / 85#:17 / 70#:20
2. Squats, 95#:11 / 80#:15 / 65#: 21
3. Run 13 stairs x3, 30 sec. rest: 6 sets
This was a nice change-up, I need to do this again and then add in more exercises, this wasn't a ton of work. :-)
Drop sets
1. Dead lift, 100#:12 / 85#:17 / 70#:20
2. Squats, 95#:11 / 80#:15 / 65#: 21
3. Run 13 stairs x3, 30 sec. rest: 6 sets
This was a nice change-up, I need to do this again and then add in more exercises, this wasn't a ton of work. :-)
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Re: My Untitled Workout Journal
by string » Wed Dec 21, 2011 1:05 am
Tuesday, November 1, 2011
Drop sets
Rd 1
1. Biceps curls: 18#/5, 15#/14, 12#/15
2. Triceps overhead ext.: 18#/15, 15#/9, 12#/10
3. Shoulder press: 18#/7, 15#/8, 12#/8
4. Medial delt raises: 15#/13, 12#/15, 10#/12
Rd 2
1. Biceps curls: 18#/4, 15#/12, 12#/12
2. Triceps overhead ext.: 18#/17, 15#/10, 12#/7
3. Shoulder press: 18#/8, 15#/15, 12#/10
4. Side lateral raises: 15#/14, 12#/14, 10#/15
The shoulder was killing me on this workout, probably... shouldn't have pushed it. :-)
Drop sets
Rd 1
1. Biceps curls: 18#/5, 15#/14, 12#/15
2. Triceps overhead ext.: 18#/15, 15#/9, 12#/10
3. Shoulder press: 18#/7, 15#/8, 12#/8
4. Medial delt raises: 15#/13, 12#/15, 10#/12
Rd 2
1. Biceps curls: 18#/4, 15#/12, 12#/12
2. Triceps overhead ext.: 18#/17, 15#/10, 12#/7
3. Shoulder press: 18#/8, 15#/15, 12#/10
4. Side lateral raises: 15#/14, 12#/14, 10#/15
The shoulder was killing me on this workout, probably... shouldn't have pushed it. :-)
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Re: My Untitled Workout Journal
by string » Wed Dec 21, 2011 1:14 am
Wednesday, November 2, 2011
Abs
1. Sit-ups on ball: 20
2. Elbow plank: 1:15
I started feeling really ill at this point in my workout so I came back an hour or so later and did 2 rounds of the following:
1. Sit-ups (slow): 50
2. Leg lifts (slow): 50
3. Cable crunches: 50
4. Sit-ups on ball, 15#: 50
It stinks to get sick right in the middle of a workout, but one of the benefits of working out at home is being able to pick right up where I left off, whenever I'm able to.
Abs
1. Sit-ups on ball: 20
2. Elbow plank: 1:15
I started feeling really ill at this point in my workout so I came back an hour or so later and did 2 rounds of the following:
1. Sit-ups (slow): 50
2. Leg lifts (slow): 50
3. Cable crunches: 50
4. Sit-ups on ball, 15#: 50
It stinks to get sick right in the middle of a workout, but one of the benefits of working out at home is being able to pick right up where I left off, whenever I'm able to.
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Re: My Untitled Workout Journal
by string » Wed Dec 21, 2011 1:20 am
Thursday, November 3, 2011
Legs, 3 rounds
1. Step-ups with 2 18# weights: 20/22/25
2. Kick-backs (2 different angles), 5# each leg: 30/30/36
3. Wall sits: 1:01/ 1:08/ 1:13
Still not feeling well and short on time, I focused on doing stuff I rarely, if ever, do. No surprise, I didn't 'feel much' the day after this workout. :-)
Legs, 3 rounds
1. Step-ups with 2 18# weights: 20/22/25
2. Kick-backs (2 different angles), 5# each leg: 30/30/36
3. Wall sits: 1:01/ 1:08/ 1:13
Still not feeling well and short on time, I focused on doing stuff I rarely, if ever, do. No surprise, I didn't 'feel much' the day after this workout. :-)
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Re: My Untitled Workout Journal
by string » Wed Jan 18, 2012 5:17 pm
Monday, November 7, 2011
1. Squats, 95#: 13/13/13
2. Dead lifts, 100#: 15/15/15
I need to increase the weight, getting too many reps in. But good legs day. :-)
1. Squats, 95#: 13/13/13
2. Dead lifts, 100#: 15/15/15
I need to increase the weight, getting too many reps in. But good legs day. :-)
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Re: My Untitled Workout Journal
by string » Wed Jan 18, 2012 5:23 pm
Tuesday, November 8, 2011
4 sets
1. Preacher curls, L/R, 15#: 8/8, 9/10, 10/10, 10/19
2. Triceps extensions, #15 each: 20/20/20/20
Just changing things up, again, slowing the reps down and really focusing. :)
4 sets
1. Preacher curls, L/R, 15#: 8/8, 9/10, 10/10, 10/19
2. Triceps extensions, #15 each: 20/20/20/20
Just changing things up, again, slowing the reps down and really focusing. :)
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Re: My Untitled Workout Journal
by string » Wed Jan 18, 2012 5:50 pm
Wednesday, November 9, 2011
2 sets
1. Decline crunch: 26/28
2. Leg extension/roll-up/rev. crunch: 27/26
3. Russian twist(chair): 30/34
4. Russian twist(floor): 30/34
The Russian twists are pointless for me without added weight. Live and learn. The reverse crunches are always killer. :-)
2 sets
1. Decline crunch: 26/28
2. Leg extension/roll-up/rev. crunch: 27/26
3. Russian twist(chair): 30/34
4. Russian twist(floor): 30/34
The Russian twists are pointless for me without added weight. Live and learn. The reverse crunches are always killer. :-)
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Re: My Untitled Workout Journal
by string » Wed Jan 18, 2012 5:53 pm
Thursday, November 10, 2011
5 sets
(13) Stairs, up and down: 5/5/5/5/5
Burpees: 15/15/15/15/15
Fun, fun. :-)
5 sets
(13) Stairs, up and down: 5/5/5/5/5
Burpees: 15/15/15/15/15
Fun, fun. :-)
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Re: My Untitled Workout Journal
by string » Tue Jan 31, 2012 4:03 pm
Saturday, November 12, 2011
HIIT 20 sec. on/10 sec. rest, 3 rounds
1. Squats: 19/17/19
2. Biceps curls, 15#ea.: 4/6/6
3. Wall sit
4. Leg ext., roll-up, rev. crunch: 5/5/6
5. Triceps ext., 15#: 9/9/9
6. Biceps curls, #15 ea.: 5/5/6
7. Slow crunch: 4/4/4
8. Crab dip: 15/17/16
I love a good HIIT workout every now and then to shake things up and get the fire back in a workout. Good times. :-)
HIIT 20 sec. on/10 sec. rest, 3 rounds
1. Squats: 19/17/19
2. Biceps curls, 15#ea.: 4/6/6
3. Wall sit
4. Leg ext., roll-up, rev. crunch: 5/5/6
5. Triceps ext., 15#: 9/9/9
6. Biceps curls, #15 ea.: 5/5/6
7. Slow crunch: 4/4/4
8. Crab dip: 15/17/16
I love a good HIIT workout every now and then to shake things up and get the fire back in a workout. Good times. :-)
Last edited by string on Tue Jan 31, 2012 5:20 pm, edited 1 time in total.
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Re: My Untitled Workout Journal
by string » Tue Jan 31, 2012 5:08 pm
Monday, December 5, 2011
Abs/core
1. Decline sit-up: 27
2. Leg ext., roll-up, rev. crunch: 30
3. Russian twist, 12#: 35
4. Bicycles: 40
5. Plank: 1:44 (BOOM!)
6. 13 stairs x 5
7. 15 knee push-ups
First day back after being off for about three weeks due to an over-the-top production schedule. Felt good to be doing a little something, again.
Abs/core
1. Decline sit-up: 27
2. Leg ext., roll-up, rev. crunch: 30
3. Russian twist, 12#: 35
4. Bicycles: 40
5. Plank: 1:44 (BOOM!)
6. 13 stairs x 5
7. 15 knee push-ups
First day back after being off for about three weeks due to an over-the-top production schedule. Felt good to be doing a little something, again.
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Re: My Untitled Workout Journal
by string » Tue Jan 31, 2012 5:35 pm
Tuesday, December 6, 2011
Upper body, 3 rounds
1. Preacher curls, 15#: 12/12, 11/13, 7/11
2. Single arm dumb bell row, 12#: 15/15/15
3. Triceps extensions, 15#ea.: 15/20/20
4. Push-ups (Girls): 15/15/15
3 rounds equals a good upper body workout for me. :-)
Upper body, 3 rounds
1. Preacher curls, 15#: 12/12, 11/13, 7/11
2. Single arm dumb bell row, 12#: 15/15/15
3. Triceps extensions, 15#ea.: 15/20/20
4. Push-ups (Girls): 15/15/15
3 rounds equals a good upper body workout for me. :-)
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Re: My Untitled Workout Journal
by string » Wed Feb 08, 2012 3:30 pm
Thursday, December 8, 2011
1. Squats, 110#: 10/10/10
2. Leg press, 180#: 9/10/10
3. Calf raises, 95#: 12/13/14
30 minutes cardio/treadmill
This workout was done in a real gym with my niece, it was wild! I've never worked out in a gym before so it was really different for me and I was very sore the day after. I soooo wish I had access to a leg press more often. :-)
1. Squats, 110#: 10/10/10
2. Leg press, 180#: 9/10/10
3. Calf raises, 95#: 12/13/14
30 minutes cardio/treadmill
This workout was done in a real gym with my niece, it was wild! I've never worked out in a gym before so it was really different for me and I was very sore the day after. I soooo wish I had access to a leg press more often. :-)
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Re: My Untitled Workout Journal
by string » Wed Feb 08, 2012 3:38 pm
Friday, December 9, 2011
Arms/Abs
Round #1
1. Preacher curls, 15#: 12/12
2. Leg ext. roll up, rev. crunch: 30
3. Triceps extensions, 20#: 20
4. Decline crunch (bench): 28
5. Pushups (girl): 17
6. Bicycles: 51
Round #2
1. Preacher curls, 15#: 12/12
2. Leg ext. roll up, rev. crunch: 32
Round #3
1. Preacher curls, 15#: 12/12
2. Leg ext. roll up, rev. crunch: 24
I was short on time, so I just knocked out what I could in the time frame I had. :(
Arms/Abs
Round #1
1. Preacher curls, 15#: 12/12
2. Leg ext. roll up, rev. crunch: 30
3. Triceps extensions, 20#: 20
4. Decline crunch (bench): 28
5. Pushups (girl): 17
6. Bicycles: 51
Round #2
1. Preacher curls, 15#: 12/12
2. Leg ext. roll up, rev. crunch: 32
Round #3
1. Preacher curls, 15#: 12/12
2. Leg ext. roll up, rev. crunch: 24
I was short on time, so I just knocked out what I could in the time frame I had. :(
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Re: My Untitled Workout Journal
by string » Wed Feb 08, 2012 3:52 pm
Monday, December 12, 2011
100's
1. Deadlift, 70#: 10/10/10/10/10/10/10/10/10/20
2. Squat, 65#: 10/10/10/10/10/10/10/10/10/15
I really like doing 100's (and then going to partial failure on the last set). I'm not sure why, maybe it's because I get a little break in between sets and it just works for me, but reduced weight and added reps just seem right for this gal. And I always feel it hardcore the next day. :-)
100's
1. Deadlift, 70#: 10/10/10/10/10/10/10/10/10/20
2. Squat, 65#: 10/10/10/10/10/10/10/10/10/15
I really like doing 100's (and then going to partial failure on the last set). I'm not sure why, maybe it's because I get a little break in between sets and it just works for me, but reduced weight and added reps just seem right for this gal. And I always feel it hardcore the next day. :-)
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