Hard Core Fitness Maniacs for Wed June 22

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Today was bis, tris and shoulders

warm up

6 reps, 4 sets

shoulder press 42#
bicep curl 45#
tricep extension 17#

lateral raise 17#
bicep curls on ball 17#
one arm tri extension 17#

seated rear delt 17#
concentration curl 20#
cross body extension 17#

then did bar portion of lower body.

 

[Fitnessfreakk366]

I've decided to try the Couch to 5K program. I'd really like to get to a point where I can run 3-5 miles without stopping. Honestly, I don't ever see that happening, but I'm going to try. I love sprinting because after the sprint I get to rest. I don't like thinking I have to run for this many miles without stopping. For some reason that isn't in my vocabulary and I have a huge mental block about it. :rofl: So that is the challenge for myself. To be able to run 3-5 miles without stopping. I'm not going for speed, just endurance. We shall see.

So I am going to redo my rotation for next week and do 2-3 total body workouts by Cathe and then do 3 days of Couch to 5K a week. It's a 9 week program so that's what I'll be doing.

I started the Couch to 5K today just for something to do. I'll start the program over next week and that is when the rotation will begin.

Today was 60 seconds at a jog, 90 seconds at a walk. I was suppose to do this for 20 minutes but did it a bit longer. I jogged at a 4.5 mph pace and walked at a 3.0 mph pace.

CARDIO STATS:
35 minutes total
6 minutes below zone
22 minutes in zone
9 minutes above zone
1.5 miles travelled
268 calories burned

Roselyn - Are you following a workout DVD or are you just doing this free-style? Nice workout. Lateral raises at 17#?

 

[WD]

This morning I started with Kelly Coffey's Train like a contender Upper Body conditioning with weight gloves 18 min 99 calories, I then did Pure Strength Chest, Shoulders, and Triceps skipping the w/up 33 min, 146 calories, I think I fatigued my arms with the upper conditioning and yesterday's circuits on the rebounder. I had to lower some weights from where I was last week. I followed this with Train Like a Contender cardio express 15 min, 103 cal, max hr 150. I then did Amy Bento's Hi/Lo Dynamics short premix 37 min, 284 calories, Max Hr 153. This mix had two combos and 2 intervals along with the abs which I really like. I finished off with Shiva Rea's Power Yoga Flow Mandala Namaskar segment 11 min 57 cal.. Total time spent was 1hr54min and calories burned 689.
Weights today were not good today but here they are:
decline push ups 2x12 BW
bench press w/up 35# 1x16
bench press 45# 2x10
incline bench press 45# 2x10
incline chest press dumbbells 22.5's 1x10
incline chest flys 15's 1x10 (down from 20's)
superset chest fly/press 15's 1x10(down from 20's)
arnold press 20's 2x10,15's 1x10 (last week I did 22.5,20,15)
seated clean and press 10's 2x10
standing laterals 12's 2x10
seated lateral 12's 1x16
close grip press 22.5's 1x12,1x10 20's 1x8(last week I did not have to drop the weight down)
dumbbell french press 15's 2x10
crossbody extensions 15 2x10
dumbbell french press 15's 1x16
tricep dips with barbell 45 1x20, 1x24(up from 42#)

Debbie, good luck with the running. I remember a time when I would do 10 miles several times a week on the treadmill. I really do not want to do that anymore
3-5 miles is a good goal.

Roselyn, nice job on the weights.

 

[Hermia]

I have occasionally run a distance of appx 2-3 miles with a friend. It's not something I would ever choose to do on my own but it's something I'm willing to do to be companionable. The thing is, running is freaking boring. A little ipod shuffle (which I don't have any more) does help, though. I've done stairs (loads of stairs) a couple times with a friend and the ipod made that better. Also stairs aren't as boring. Close, though.

Monday I did Lower Body Blast through the hover squats, then the one-leg drills, then some calves on my own.

Yesterday I worked early, came home, took a nap, and ended up missing my bar class, which made me sad. I spent a while cooking dinner and grading in the evening, so I ended up not working out at all. This morning, though, I got up suuuuper early for a pilates fusion class, which was pretty fun. Then I took a nap. =)