Hard Core Fitness Maniacs for Mon June 27

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Monday again!!

I worked legs and abs today

warm up squats 12 reps
warm up squats 12 reps

4 sets, 8 reps

squats 60#

deadlifts 75#

front squats 55#

one legged lunge 55#

Then did Jilian abs, 20 minutes.

 

[Fitnessfreakk366]

Ok, I officially start my 9 week Couch to 5K rotation today. My next 9 weeks will consist of:

* Couch to 5K workouts 3 times a week
* Do 2 total body workouts a week

My goal is:

* To be able to run 3 miles in under 30 minutes.

Today I did 60 seconds on/90 seconds off. Ran at a speed of 4.5mph this time with each jog. For this week the workouts are the same but on Wednesday I will up the speed to 4.7 and on Friday it will go up to 5. We'll see how I do.

CARDIO STATS:
40 minutes total
2 minutes below zone
10 minutes in zone
28 minutes above zone
332 calories burned
2.103 miles travelled

Happy with these stats and the runs went well. I felt like I should be going faster but I'm not doing this for speed. I had a really bad headache when I woke up and it's not much better today. But I will have no excuse not doing this 9 week rotation, especially since I'll have Saturday and Sunday as rest days.

My shoulder is 100% better, but I'm having some tightness in my traps. Not sure why? I'll use my massage pillow tonight and try to get the knots out. Tomorrow I will do a new full body workout from Cathe that I have never done yet.

 

[WD]

This morning I started with Kelly Coffey's Olympic Lifting Total Body mix 17 min 100 calories. I only used 30lb for the w/up and 35# for the workout. I always have a little trouble with form on the clean and jerk. I then did Kelly's Split sessions starting with lower body(I like doing the firewalker type stuff and she skips it if you do the total body mix) then I did upper and finished off with the bonus + 30 standing calf raises added. 465 calories burned, 76 minutes. Workout was 93 minutes and calories burned 565. I would have added a short cardio session but I have to take dd to drop her car off at the shop.
I used 20lb dumbbells for the lower body work and 15 and 20 for most of the upper except lateral raises which I dropped to 12's on the second set.
Birthday party yesterday so eats were not great. I had 1 piece of pizza, a baked potato with just sour cream and jalapenos, and a piece of cake. Later I had a turkey bacon and tomato on ezekial toast sandwich.

Debbie, good luck with the couch. It looks like you are off to a good start

Roselyn, nice workout.