Friday, November 28, 2008

Circuit Training with cardio intervals.

Today I changed my routine up by adding cardio intervals to my ST routine and lifting lighter weights with higher reps. I have not done cardio intervals with my ST in some time. I was not able to make my intervals as intense as they once were because of my knee but I did increase my speed today up to 6.5 mph. Hopefully with patience and more time I will be back to where I used to be.

Daily goals -
Complete scheduled workout - done.
Drink 20 oz of water before breakfast - done
Stay within my daily caloric range - done
Knee exercises/stretches - done
Drink at least 128 oz of water - done
Take all supplements and vitamins - done
Drink 4 - 5 bags of green/white tea a day - done.


Circuit Training consisting of 5 circuits with Cardio Intervals
Total time - 95 mins
Calories burned - 1,086
AHR -159/83% MHR - 186/97%

Circuit 1 -

Squats with leg raise - 20 reps
Jumping jacks - 20 reps
Boxing hook- 50 reps
Jumping jacks - 20 reps
Squats with leg raise - 20 reps
Spiderman push-ups - 16 reps
BB bent over rows with 56 lb BB - 15 reps
Incline reverse flys with 6.6 lb DBs - 15 reps
Treadmill - 5 min intervals -
1 min - walk warm up 4.0 mph
1min - 5.0 mph
1 min - 5.5 mph
1 min - 5.8 mph
1 min - 5.0 mph

Circuit 2 -

Shoulder press with 19.8 lb DBs - 12 reps
Walking staggered hands push-ups - 10 reps
Two arm bicep curls with 19.8 lb DBs - 15 reps
Reverse flys with resistance bands - 15 reps
Two arm front raise with 11lb DBs - 15 reps
Two arm side raise with 11lb DBs - 15 reps
Elliptical - 2 mins

Circuit 3 -

Cross body punch with 11lb DBs - 60 secs nonstop
One arm horizontal body chop with resistance bands - 15 reps for each side
Wood choppers holding one 17.6 lb DB - 15 reps
Cross body curls with 19.8 lb DBs - 20 reps for each arm
Shoulder press with 19.8 lb DBs - 10 reps
BB bent over rows with 56 lb BB -15 reps
Incline reverse flys with 6.6 lb DBs - 12 reps
Incline BB press with 56 lb BB- 12 reps
Hammer curls with 19.8 lb DBs - 20 reps for each arm
Low pluse lunge - 40 reps for each leg
Elliptical - 2 mins

Circuit 4 -

Laying down tricep extensions with a pair of 19.8 lb DBs - 15 reps
Wide grip lat pulldowns with resistance band -20 reps
BB bent over rows with 56 lb BB - 15 reps
Functional rotations with double front raise with 11 lb DBs - 32 reps
Treadmill - 5 min intervals -
1 min - walk warm up 4.0 mph
1min - 5.0 mph
1 min - 5.5 mph
1 min - 5.8 mph
1 min - 5.0 mph

Circuit 5 -

Wood choppers holding one 17.6 lb DB - 15 reps
Spiderman push-ups - 10 reps
Walking staggered hand push-ups - 10 reps
Two arm overhead extensions with resistance bands - 15 reps
Straight arm pulldowns with resistance bands - 20 reps
Standard 21's with a pair of 19.8 lb DBs - 21 reps
Two arm front raise with 11lb DBs - 10 reps
Two arm side raise with 11lb DBs - 10 reps
Cross body punch with 6.6 lb DBs - 60 secs nonstop
Low pulse lunges - 40 reps for each leg
Double hammer curl/shoulder press/lateral raise/upright row combo with 11lb DBs - 15 reps
Treadmill intervals - 20 mins
5 min warm up walk - 3.5 mph - 4.6 mph
5 mins - 5.0 mph
5 mins - 5.5 - 6.5 mph
5 mins cool down - 4.0 - 3.5 mph


Daily Intake -
Calories consumed - 1,718
Protein - 30%
Fat - 19%
Carbs - 51%

Meal 1 - 20 oz of water. 1/2 cup of oats cooked with 1/2 scoop of protein powder and 1 tbsp of ground flaxseeds and 1/2 cup of frozen strawberries. 5 green tea bags with water.

Meal 2 - 1/2 cup of muesli, 1/2 cup of yogurt, 1/2 apple and 1/2 scoop of protein powder. 40 oz of water.

Meal 3 - 5 oz of grilled chicken breast, bell peppers and onions over raw bok choy with fat free sour cream and picante sauce. 20 oz of water.

Meal 4 - 2 chicken drumsticks, no/little skin with homemade red pepper masala. 20 oz of water.

Meal 5 - 3 cups of popcorn and 1 square of Lindt dark 75% chocolate with black tea and milk.

Meal 6 - 1/2 cup of muesli, 1/2 cup of yogurt, 1/2 apple and 1/2 scoop of protein powder. 40 oz of water.

1 comment:

Evelyne said...

Wow, now that's a kick butt workout!! WHEW! So glad that things are coming along with your knee. I ran on the treadmill today for the first time in a LONG time without my knee brace. My knee feels okay too! YAY!