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!!
My Fitness Journal
Friday, December 9, 2016
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
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
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
12/5/16: 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
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
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
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
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