Wednesday, March 25, 2009

Workout Results 3/25 -

I had a wonderful ST workout today with some cross training on the bike. My dog Piper is doing well, just resting and trying to recover. We have to go back to the doctor next week for them to check on his eye, so hopefully all will be ok. In terms of my day, I have done well with my meals and so on. I have pre-logged my meals for the rest of the day as I have much to do here at the house and will not be online much today.

Make it a great day!

ST Full body with cross training -

Lat pulldown - 4 sets of 10 reps at 85 lbs

One arm rows - 4 sets of 10 reps for each arm with a 30 lb DB.

Tricep pulldowns - 3 sets of 10 reps at 55 lbs

BB Bicep curls - 3 sets of 21's with a 25 lb BB

Alternating Bicep curls - 4 sets of alternating weights and reps -
Set 1 - 40 reps with 17.5 lb DBs
Set 2 - 16 reps with 27.5 lb DBs
Set 3 - 30 reps with 17.5 lb DBs
Set 4 - 16 reps with 25 lb DBs

Overhead shoulder press - 4 sets -
Set 1 - 10 reps at 30 lbs
Set 2, 3 and 4 - 10 reps at 50 lbs

Push ups - 90 reps total -
Standard - 50 reps
Close grip - 20 reps
Diamond - 20 reps

Cardio - Total time 32 mins
10 min warm up- elliptical and tread
22 mins on bike, hill and sprint intervals

Total time - 93 mins
AHR - 140/73% MHR - 181/94%
Calories burned - 892
Calories consumed - 1,796


Leigh said...

Great job! I was wondering though, do you use a machine or what to do your ST with? THANKS for any help you can give me!

Jen's Journey said...

Thanks Leigh! I mostly use free weights but there are some machines I use like lat pulldowns, shoulder press, tricep pulldowns as so on. I like a mix of the free weights and machines. You can alternate too. Sometimes you can use a machine for say your shoulders then the next time you lift use dumbbells.

When I was in Russia for the 3 years, I did not use one single machine. It was all bands, dumbbells and barbells along with body weight exercises.

Krissa said...

So you have joined a gym? Is that right?

Hope your puppy heals quickly!

You are strong!


Corinne said...

Just wanted to say HI. I saw you were linked to my site and blog and I checked you out. I'm impressed with your lifting and I'm linking some of my clients to your site to show how beautiful you are and that YOU CAN DO IT.

Great job!

Leenie said...

Wow, you have made such an incredible transformation! I'm one of Corinne's girls and wanted to pop in to see what your lifting was all about. Keep it strong girl!!!

My parents live in Dallas, I hope you are liking Texas. Hope you also have air conditioning, the summers aren't too much fun for working outside.

Trainer T.s Virtual Fitness said...

I see you are back hitting it just as hard as in Russia! I am so proud of you girl, and you make me miss my upper body workouts.
You look amazing! Hugs T.