Users: 5/20/07-5/26/07

[Doctari]

Monday: Back in the grind

20 minutes on the treadmill 3.2/4.0
3 minutes backwards on the treadmill 1.7/4.5

4 Assisted pullups
15 pushups
45 seconds of rest
4 assisted pullups
15 pushups
45 seconds of rest
4 assisted pullups
15 pushups
45 seconds of rest

5 minutes on the treadmill 3.2/4.5

Total workout time: 40 minutes

[banshee]

Finally back home after a long trip... let's see if I can summarize what I did while away:

Saturday, May 12th: full body strength workout, plus some "fun with medicine balls". I was exercising with a friend, and he decided that tossing a med ball back and forth would be good. Not sure what it did strength wise, but it was fun.

Monday, May 14th: aerobic/strength combo workout, with emphasis on legs.

Wednesday, May 16th: strength workout with emphasis on arms. Apparently, I should have done only arms. The one set of split squats and one set of hip lifts that I did were enough to totally kill my thighs after the workout on Monday. I realized this after the workout when my legs were trying to give out on me walking down stairs. Sure enough, I could barely walk Thurs and Fri, and in fact it took until Sunday eve before they stopped twinging! :rolleyes:

Saturday, May 19th I got in quite a bit of walking in downtown Chicago. Not a true workout, but it was a good way to stretch my legs and get in a bit of aerobics. I've had to be really careful since Thursday, though, because my allergies/asthma have really been acting up, making it tough to breathe. It is clearly "cottonwood season", which has traditionally been the hardest time period for my allergies. I'm definitely going to have to remember to use my inhaler before exercising until this season is over.

[Ottawa]

Sunday: Day Off
Monday: Holiday - Planted front yard, mowed grass, dug up part of garden
Tuesday: Pick up Volleyball at lunch 1 hour - 100's in evening for 1 hour
Wednesday: Volleyball at lunch
Thursday: Volleyball, Pickup baseball evening, Bench weights late evening
Friday: Day Off
Saturday: 2 hour bike ride, set of 100's evening.

Ordered Basball shirt and our first game is in two weeks

[Ammy]

Went to the gym...
did 15min cardio in "personal trainer" mode at level 10, I haven't sweated that much in a LONG time!!

Resistance:
Hip Adductor 3x12x110
Hip abductor 3x10x110
leg press 3x10x145
seated row 3x10x65
ab crunch 3x10x90
chest press 3x10x45

Increased some reps...I want to get my weights increased, but MAN are some of them hard...that adductor just about kills me when I'm on 10 of the third set...but I did it today...need to do it sooner in my rotation ;)

[Doctari]

So very sore...

Wednesday morning

5 minutes tread 3.2/4.5

superset 1
3 pullups
15 pushups
30 seconds of rest
3 pullups
15 pushups
30 seconds of rest
3 pull ups
15 pushups
30 seconds of rest

superset 2
Dumbell bench x6 (55)
Seated Cable Row x6 (105)
30 second rest
dumbell bench x 6 (60)
seated cable row x 6 (120)
30 second rest
dumbell bench x 6 (60)
seated cable row x 6 (120)
30 second rest
dumbell bench x 6 (60)
seated cable row x 6 (120)
30 second rest
dumbell bench x 6 (65)
seated cable row x 6 (135)

Superset 3 (failure set :/)

Delt pulls x20 (70)
Standing ab curls x 10 (120)

Gave up at this point. I'm very sore from my PT yesterday and figured "meh".

Cardio 2
5 minutes tread 3.2/4.5

[Doctari]

Tuesday (I apparantly missed posting this yesterday)

Cardio 1
5 minutes on the treadmill 3.2/4.5

Outside
25 yards of knee huggers
25 yards of high knee
25 yards of kick march
25 yards of back peddle
25 yards of high shuffle(bouncing, not crossing over) left
25 yards of high shuffle right

Circuit 1 (Kettlebell)
Standing rows x10
Overhead press x10
Front squat x10
*No break in between movements
60 second rest
Standing rows x12
Overhead press x12
Front squat x12
60 second rest
Standing rows x15
Overhead press x15
Front squat x15

Circuit 2 (kettlebell)
Squat swings x10
Pull, pull, fling x10
60 seconds rest
squat swings x12
pull, pull, fling x10
60 seconds rest
Squat swings x15
pull, pull, fling x10

Superset
T bar rows x10 (20)
Curls x10 (20)
T bar row x12 (30)
curls x12 (20)
T bar row x15 (40)
Curls x15 (20)
T bar row x10 (failure set) (40)

Cardio
5 minutes on the treadmill 3.2/4.5

[banshee]

Workout with personal trainer yesterday. Did some new stuff - deadlifts, good mornings, one leg squats, a torso twisting push pull thing with weights, SLAMS and inclined dumbell bench press. I also tried out a new "stretching cage" they had - I don't think I got as good of a stretch in my legs as when I just get down on the floor and relax into it, but it was great for doing lower back stretching.

I don't know what the machine was called that I used for the torso thing. It has two long arms that you set at an angle. Then you grab the pulleys with both hands, arms stretched out to the sides. You bring one arm in so it's cocked at your side. Then you push with that arm, pull with the other arm, and twist your torso as you push and pull. I think it's supposed to work your core as well as your arms.

The SLAMS involved taking a 4kg medicine ball, holding it back over your head (like doing tricep extensions) and then slamming it toward the ground as hard as you can. With the trainer, he caught the ball so it wouldn't go bouncing off, but alone, you need to find a suitable wall for the rebound. Works the abdominals.

Let's see... I did:

Incline bench press
Inverted rows
Lat pulldowns
Single leg squats
Single leg deadlifts with dumbbells
Assisted dips
Push/pulls
SLAMS
Good Mornings

[Ammy]

Went to the gym last night...a different Y than I usually go to...and boy am I glad that is not my REGULAR Y. The weights are in the basement, and the basement must be moldy because my allergies were going crazy.

Anyway, I did 20 minutes on the upright bike, personal trainer mode so it was intervals, then did as close to my normal resistance as possible.

Resistance:
Hip Adductor 3x12x110
Hip abductor 3x10x110
leg press 3x10x145
seated row 3x10x65
ab crunch 3x10x90
chest press 3x10x45

I'm not much of a sweater, but when I do that cardio on PT mode, I'm DRIPPING when done! I brought a TOWEL for today's workout!

[Ammy]

Went to the gym during lunch today. It was hard, my body was tired...but I did it.

20min on the upright bike, and resistance.
I'm not working out tomorrow.

Resistance:
Hip Adductor 3x12x110
Hip abductor 3x10x110
leg press 3x10x145
seated row 3x12x65
ab crunch 3x10x90
chest press 3x10x45