Monday, August 11, 2008

Keep pressing on!


Today was a great start to the week. I switched from using my P90x bands to doing rack pull ups. This was amazing, it took the level of intensity up quite a bit which was just what I needed! As with anything, I am going to have to work on these and improve my reps and form as I progress, but for my first day I think I did really well. 

I used a mix of heavy and lighter weights today which gave me a burn in my biceps that I have never had! On my barbell curls, my form was good up until rep 6 on my heavy sets, so I need to be sure and watch my back and keep my arms isolated.  Other than that I felt strong and my form was great on all other sets.  The mix of burning out my arms and back then running on the tread gave me a real challenge.  It is always a good idea to mix up your training and I feel I did just that today!! 

Workout 1 - P90X Back and Biceps DVD with 30 mins of running intervals. 

Warm up - 10 mins of butt kicks, high knees, jumping jacks, walking lunges, squats, round house kicks, hammer punches and skaters. 

Treadmill intervals 10 mins - 2 mins at 5.0 mph then 8 mins at 6.0 mph 
  • Wide front rack pull-ups - 15 reps 
  • Lawnmowers - 30 reps total - 15 each arm with 35.7 lb. dumbbells 
  • Twenty ones - 21 reps  - 17.5 lb dumbbells 
  • One arm cross body curls - 24 reps total - 12 reps each arm with 17.5 lb dumbbells 
  • Switch grip pull-ups - 50 reps total over 4 sets 
Treadmill intervals 10 mins - 2 mins at 5.0 mph then 8 mins at 6.0 mph 
  • Elbows out lawnmowers - 30 reps total - 15 reps each arm with 17.5 lb dumbbells 
  • Standing barbell curls - 16 reps total with 55 lb. barbell - set 1 - 10 reps , set 2 - 6 reps 
  • One arm concentration curls pyramid set -  74 reps total - 7 reps with 25 lb. dumbbells,  10 reps each arm with 17.5 lb dumbbells and 20 reps each arm with 11 lb dumbbells.  
  • Reverse grip bent over rows - 20 reps with 55 lb barbell
Treadmill intervals 5 mins -  

1 min at 6.0 mph
1 min at 7.0 mph
1 min at 8.0 mph 
1 min at 7.0 mph 
1 min at 6.0 mph
  • Open arm curls - 15 reps with 17.5 lb dumbbells 
  • Static arm curls - 16 reps with 17.5 lb. dumbbells 
  • Congdon Locomotive -  40 reps total - 20 each arm with 17.5 lb dumbbells 
  • Crouching Cohen curls - 12 reps with 17.5 lb dumbbells 
  • One arm corkscrew curls - 40 reps total - 20 each arm with 17.5 lb dumbbells 
  • Rack chin ups - 8 reps 
  • Seated bent over back flys - 20 reps with 11.lb dumbbells 
  • Curl up- hammer down curls - 20 reps with 17.5 lb dumbbells 
Treadmill intervals 5 mins -  

1 min at 6.0 mph
1 min at 7.0 mph
1 min at 8.0 mph 
1 min at 7.0 mph 
1 min at 6.0 mph 
  • Hammer curls - 20 reps with 17.5 lb dumbbells 
  • Rack pull ups - 13 reps 
  • Supermans with 15 second hold between sets - 5 reps 
  • In and out hammer curls - 16 reps with 17.5 lb dumbbells 
  • Strip set curls - 32 reps total - 8 reps with 55 lb barbell, 8 reps with 25 lb dumbbells, 8 reps with 17.5 lb dumbbells and 8 reps with 11 lb dumbbells. 
Total time - 110.34 mins 
Calories burned - 1,102 
AHR -  77% - Zone 3, MHR - 97% - Zone 5 
Caloric deficit - 800







1 comment:

Anonymous said...

Jen - I don't know what half those exercises are by name alone, but I am so impressed by all you have on here! Look at you flying on the treadmill during those intervals! WOO HOO!!! - wendy