Friday, December 9, 2016

12/9/16: Shoulders, Arms & Core

Hey there!!!

Earlier this week, A asked to "work out" with me on Monday night.  She really only did push ups with me, but in the process showed me up in that she could do 20 regular push ups and up until Monday, I have only been able to do push ups from my knees.  That said, even that is progress, as when I started working out, I could ONLY do push ups leaning against the counter in the gym because push ups on the floor hurt my wrists.  Because she #Motivated me, I tried regular push ups.  I managed 11 before I couldn't do any more!!!  My depth isn't as good from my feet as it is from my knees, but it was better today than it was on Monday.  I'm so excited!!  I'm also about ready to go buy a new pair of jeans, because I'm having trouble keeping my current jeans (both pairs) up!

Here's today's workout:

Push Ups (Regular): Max Reps - 16
Push Ups (knees): 15 reps

Super Sets 1-3:
Dumbbell Arm Raises: 20 reps @ 10 pounds
Shoulder Press: 20 reps @ 25 pounds

Super Set 4:
Crunches (Incline): 18 reps
Crunches (Back Ext) w/6 pound ball toss: 21 reps

Super Set 5:
Crunches (Incline): 15 reps
Crunches (Back Ext) w/6 pound ball toss: 18 reps

Super Set 6:
Crunches (Incline): 12 reps
Crunches (Back Ext) w/6 pound ball toss: 15 reps

Skull Crushers: 3 sets of 20 @ 20 pounds

Super Set 7:
Tricep Pull Downs: 20 reps @ 10 pounds
Tricep Push Downs: 20 reps @ 30 pounds

Super Sets 8-9:
Tricep Pull Downs: 20 reps @ 5 pounds
Tricep Push Downs: 20 reps @ 30 pounds

Ring Pull Ups: Max Reps - 20

Super Sets 10-12:
Dumbbell Curls: 20 reps @ 10 pounds
Hammer Curls: 20 reps @ 10 pounds

How is your progress coming along???

Have a great work out and enjoy your day!!

12/8/16:Chest & Core

Hammer Swings: 35 reps/arm

Push Ups (Regular): Max Reps - 15
Push Ups (knees): Max reps - 15
Ring Pull Ups: Max reps - 15

Super Sets 1-2:
Chest Press: 20 reps @ 25 pounds
1/2 Chest Press: 20 reps @ 25 pounds

Super Set 3:
Chest Press: 20 reps @ 25 pounds
1/2 Chest Press: 20 reps @ 25 pounds

Plank: 75 seconds

Super Set 4:
Crunches (Incline): 18 reps
Crunches (Back Ext) w/6 pound ball toss: 15 reps

Super Set 5:
Crunches (Incline): 15 reps
Crunches (Back Ext) w/6 pound ball toss: 18 reps

Super Set 6:
Crunches (Incline): 12 reps
Crunches (Back Ext) w/6 pound ball toss: 21 reps

Super Set 7:
Dumbbell Flies: 20 reps @ 5 pounds
Dumbbell Chest Press: 20 reps @ 5 pounds

Super Set 8-9:
Dumbbell Flies: 20 reps @ 10 pounds
Dumbbell Chest Press: 20 reps @ 10 pounds

Reverse Crunches w/ 1/2 Leg Lifts: 15 reps/15 reps

12/7/16: Cardio & Core

1 and 1/2 mile walk

Super Set 1:
Crunches (Incline): 18 reps
Crunches (Back Ext) w/6 pound ball toss: 15 reps

Super Set 2:
Crunches (Incline): 15 reps
Crunches (Back Ext) w/6 pound ball toss: 15 reps

Super Set 3:
Crunches (Incline): 12 reps
Crunches (Back Ext) w/6 pound ball toss: 15 reps

Push Ups (Regular): Max Reps - 12
Push Ups (knees): Max Reps - 13

Plank: 60 seconds

Reverse Crunches w/ 1/2 Leg Lifts: 15 reps/15 reps

Russian Twists: 40 reps

12/6/16: Cardio

3 Mile Walk

12/5/16: Back & Core

Hammer Swings: 35 reps/arm

Super Sets 1-2:
Push Ups: 20 reps
Row: 20 reps @ 50 pounds

Super Set 3:
Push Ups: 11 regular, 9 knees
Row: 20 reps @ 60 pounds

Ring Pull Ups: Max Reps - 15

Super Set 4:
Lat Pulls: 20 reps @ 60 pounds
Dumbbell Rows: 20 reps @ 15 pounds

Super Set 5:
Lat Pulls: 20 reps @ 65 pounds
Dumbbell Rows: 20 reps @ 15 pounds

Super Set 6:
Lat Pulls: 20 reps @ 65 pounds
Dumbbell Rows: 20 reps @ 20 pounds

Arm Raises: 30 reps @ 10 pounds

Saturday, December 3, 2016

12/3/16: Arms, Core & Cardio

Hey There!!  I've finally gotten caught up!  I'm working on a progress post, with pictures and the changes I've been able to make in regards to the exercises I'm doing.  I hope to have that done later today.  Until then, here's today's workout.

Cardio: 30 minutes on the ARC Lateral Trainer

Arms & Core:
Push Ups: 25 reps

Super Sets 1-2:
Tricep Pull Downs: 15 reps @ 10 pounds
Tricep Push Downs: 15 reps @ 30 pounds

Super Set 3:
Tricep Pull Downs: 15 reps @ 15 pounds
Tricep Push Downs: 15 reps @ 35 pounds

Super Sets 4-6:
Crunches (Incline): 15 reps
Crunches (Back Ext) w/ball toss: 15 reps w/6 pound ball

Super Sets 7-8:
Skull Crushers: 15 reps @ 15 pounds
Ring Pull Ups: max reps

Super Set 9-11:
Skull Crushers: 15 reps @ 15 pounds
Ring Pull Ups: 10 reps

Super Set 12:
Skull Crushers: 15 reps @ 20 pounds
Ring Pull Ups: 10 reps

Super Sets 13-14:
Dumbbell Curls: 15 reps @ 10 pounds
Hammer Curls: 15 reps @ 10 pounds

Super Set 15:
Dumbbell Curls: 15 reps @ 15 pounds
Hammer Curls: 15 reps @ 15 pounds

Russian Twists: 40 reps w/6 pound ball

Super Sets 16-17:
Spider Curls: 15 reps @ 10 pounds
Bar Curls (machine): 15 reps @

Super Set 18:
Spider Curls: 15 reps @ 15 pounds
Bar Curls (machine): 15 reps @

Super Sets 19
Reverse Crunch: 15 reps
1/2 Leg Lifts: 15 reps

12/2/16: Shoulders & Core

Hammer Swings: 30/arm

Push Ups: 25 reps

Super Sets 1-3:
Squats w/Arm Raises: 18 reps w/8 pound dumbbells
Shoulder Press: 15 reps @ 25 pounds

Super Sets 4-6:
Crunches (Incline): 15 reps
Crunches (Back Ext) w/ball toss: 15 reps w/6 pound ball

Ring Pull Ups: max reps - 15

Super Sets 7-9:
Dumbbell Shoulder Press: 15 reps @ 10 pounds
Shrugs: 15 reps @ 70 pounds

Leg Lifts: 30 reps