9/8/16: Arms & Shoulders

Hey there!!!

So, today I managed to make it through the whole workout, despite still not feeling my best!  On top of that, I figured out most of the workout myself and Jon only helped me with a couple of exercises!!

So, here's today's workout:

Warm-Up:
Hammer Swings: 25/arm
Tire Steps: 30/leg

Super Set 1-2:
Dumbbell Curls: 15 reps @ 10 pounds
Hammer Curls: 15 reps @ 10 pounds

Super Set 3:
Dumbbell Curls: 12 reps @ 15 pounds
Hammer Curls: 12 reps @ 15 pounds

Preacher Curls: 15 reps @ bar+5 pounds each side
Preacher Curls: 15 reps @ bar+5 pounds each side
Preacher Curls: 15 reps @ bar+7.5 pounds each side

Super Set 4-6:
Triceps Push down w/rope: 15 reps
Triceps Pull down: 15 reps

Super Set 7-8:
Triceps Kickbacks: 15 reps @ 10 pounds
Skull Crushers: 15 reps @ 10 pounds

Super Set 9:
Triceps Kickbacks: 15 reps @ 15 pounds
Skull Crushers: 15 reps @ 15 pounds

Super Set 10-12:
Wall Push Ups: 15 reps
Dumbbell Arm Raises: 15 reps @ 5 pounds

Super Set 13-14:
Shrugs: 15 reps @ 20 pounds each side
Shoulder Press: 15 reps @ 25 pounds

Super Set 15:
Shrugs: 15 reps @ 25 pounds each side
Shoulder Press: 15 reps @ 25 pounds

Dips: Max possible (only 1 today)

Have a great workout and enjoy your day!

9/716: Cardio/Core

Good morning!!!

I'll be honest, I didn't work out as much as I planned today.  I don't feel good (girl stuff) and frankly extra pressure on my core and moving in general just really sucks today.  That said, here is what I did:

30 minute Row: I'm pretty proud of my stats, check them out below!!

Circuit:

Squats w/Arm Raises (3 pounds): 25
Crunches: Max reps in 45 seconds (40)
Bicycles: Max reps in 45 seconds (45)
Supermans: Max reps in 45 seconds (25)
Lunges w/Shoulder Press (3 pounds): wall to wall
Steam Engines (3 pounds): wall to wall
Leg Lifts: Max reps in 45 seconds (22)
Plank: 75 seconds
Mountain Climbers: Max reps in 45 seconds (40)
Flutter Kicks: Max reps in 45 seconds (lost count after 40)
Russian Twists w/4 pound ball: Max reps in 45 seconds (40)
Back Extensions w/2.5 weight: Max reps in 45 seconds (30)
Snake Stretch: 60 seconds
Tire Steps: 40

The goal was to do 3 circuits; 2 at max reps in 45 seconds and the last at max reps in 60 seconds.  But, the first circuit took me 20 minutes to finish and by the end I was just hurting too much to keep going.  The girls have piano this evening and I may try to get one more circuit in during their class.  If I do, I'll update after.

Have a great workout and enjoy your day!

9/6/16: Legs

Hey there!!

Today was leg day and after a long weekend of no actual workout, I'm really sore!  Get ready, Jon was attempting to "kill" my legs today.  For the record, I increased the reps on my own, so most of the soreness is my own fault.

Warm-up: 33 minute ARC (I'm working on increasing my cardio to 45 minutes on this machine; slowly but surely.)

Leg Curls: 20 @ 40 pounds

Super Sets 1 & 2:
Leg Curls: 20 @ 40 pounds
Squats: 20

Super Set 3:
Leg Curls: 15 @ 55 pounds
Squats: 15

Leg Press: 25 @ 70 pounds

Super Sets 1-3:
Leg Press: 25 @ 70 pounds
Split Squats: 15 each leg

Super Set 4:
Leg Press: 25 @ 90 pounds
Split Squats: 15 each leg

Leg Lifts: 3 sets of 20

Have a great workout and enjoy your day!!

Older Arm Workouts

Hey there!

Here are some of my older arm workouts.

1.
Warm-up: 10 minute Bike

Spider Curls: 2 sets of 15

Super Set 1x2:
Dumbbell Curls: 20 reps at 10 pounds
Hammer Curls: 20 reps at 10 pounds
Palm up Machine Curls: 10 reps
Knuckle Up Machine Curls: 10 reps

Super Set 2x2:
Triceps Push Down: 20 reps
Triceps Pull Down: 20 reps
Triceps Push Down (Rope): 20 reps

2.
Warm-up: 10 minute row

Spider Curls: 15 reps, 15 reps, 15 reps (increase by 5 pounds)

Super Set 1x3 (increase weight by 5 pounds on 3 set):
Dumbbell Curls: 10 reps
Hammer Curls: 10 reps

Super Set 2x3:
Easy Bar Curls: 12 reps
Palm Down Bar Curls: 12 reps

Super Set 3x3:
Triceps Push Downs: 12 reps
Triceps Pull downs (Rope): 12 reps
Triceps Bar Pulls - Palm Up: 12 reps

3,
Warm-up: 15 minute ARC

Super Set 1x3:
Triceps Push Down: 10-12 reps
Triceps Kick Back: 10-12 reps
Triceps Pull Down: 10-12 reps

Steam Engines: Wall to Wall x2

Super Set 2x3:
Dumbbell Curl: 10-12 reps
Rope Curl: 10-12 reps
Bar Curl: 10-12 reps

Walking Lunges w/Trunk Twist

Chest Press: 4 sets of 12-15 reps

4.
Warm-up: 15 minute ARC

Super Set 1x3:
Rope Pull Downs: failure plus 5
Over the Shoulder Pull: 10-12 reps each arm
Pull Down and Extend: 10 reps each arm

Super Set 2x3:
Rope Pull Ups: failure plus 5
Bending Pull Across and Extend: 10-12 reps
Rope Pull Forward: 12 reps

5.
Warm-up: 20 minute Row

Circuit x4:
Dumbbell Curls: 12-15 reps
Hammer Curls: 12-15 reps
Preacher Curls: 12-15 reps
Triceps Pull Down: 12-15 reps
Triceps Push Downs: 12-15 reps
Triceps Kickbacks: 12-15 reps
Skull Crushers: 12-15 reps

Last No Workout Saturday

Hey there!

I have been only working out 5 days a week regularly.  Until next week!  The girls start dance class on Saturday mornings next week, which means I will already be at the gym for almost 2 hours.  I plan to start working out on Saturdays starting next week and I'm looking forward to seeing even more results!  :)

Later!

9/2/16: Core Circuit & Arms

Hey there!!  Sometimes I have to remember that my brother, Jon, is a Marine and that he sometimes forgets that I'm not.  That said, I am hugely appreciative for his help getting me to where I am so far.  This workout left my arms feeling like spaghetti, but I love every minute of it!!  So here it is:

Warm-up: Hammer Swings 20 reps/arm, 15 reps/arm, 15 reps/arm

Circuit: 2 Cycles
Leg Curls: 20 reps at 55 pounds
Steam Engines: 20 reps weighted (5 pound dumbbells)
Back Extensions: 20 reps weighted (5 pound bar weight)
Cross-body Dumbbell Snatch: 20 reps at 10 pounds
Walking Lunges with Dumbbell Press: 5 pounds
Squats: 20 reps

Arms

Super Set 1:
Sitting Curls: 15 reps at 10 pounds/arm
Sitting Hammer Curls: 15 reps at 10 pounds/arm

Super Set 2:
Sitting Curls: 15 reps at 10 pounds/arm
Sitting Hammer Curls: 15 reps at 10 pounds/arm

Super Set 3:
Sitting Curls: 15 reps at 15 pounds/arm
Sitting Hammer Curls: 15 reps at 15 pounds/arm

Super Set 4:
Barbell Curls (Palm Down/halfway): 15 reps with just the bar
Barbell Curls (Palm Up): 15 reps with just the bar

Super Set 5:
Barbell Curls (Palm Down/halfway): 15 reps with just the bar
Barbell Curls (Palm Up): 15 reps with just the bar

Super Set 6:
Barbell Curls (Palm Down/halfway): 15 reps with 2.5 weights added to each side
Barbell Curls (Pam Up): 15 reps with 2.5 weights added to each side

Super Set 7:
Dumbbell Triceps Extension: 15 reps at 10 pounds/arm
Triceps Push Down: 15 reps at 10 pounds/arm

Super Set 8:
Dumbbell Triceps Extension: 15 reps at 10 pounds/arm
Triceps Push Down: 15 reps at 10 pounds/arm

Super Set 9:
Dumbbell Triceps Extension: 15 reps at 15 pounds/arm
Triceps Push Down: 15 reps at 15 pounds/arm

Have a fantastic workout and enjoy your day!

September 1, 2016: Chest & Back

Hey there!! He warned me today would be brutal.  He was right!  I hurt, good hurt, but hurt nonetheless!  Here's the workout:

Warm up: 25 minute Row

Chest
Chest Press: 20 reps at 25 pounds; 15 reps at 25 pounds; 15 reps at 40 pounds

Superset 1:
Dumbbell Flies: 15 reps at 5 pounds
Dumbbell Chest Press: 15 reps at 5 pounds

Superset 2:
Dumbbell Flies: 15 reps at 5 pounds
Dumbbell Chest Press: 15 reps at 5 pounds

Superset 3:
Dumbbell Flies: 12 reps at 10 pounds
Dumbbell Chest Press: 12 reps at 10 pounds

Hammer Swings: 30 per side

Back
Row: 20 reps at 20 pounds

Superset 1:
Row: 20 reps at 30 pounds
Lat Pulls: 20 reps at 40 pounds
Dumbbell Row: 20 reps at 10 pounds

Superset 2:
Row: 15 reps at 30 pounds
Lat Pulls: 15 reps at 40 pounds
Dumbbell Row: 15 reps at 10 pounds

Superset 3:
Row: 15 reps at 40 pounds
Lat Pulls: 15 reps at 50 pounds
Dumbbell Row: 15 reps at 15 pounds

Back Extensions: 85

Have a good workout and enjoy your day!!!