Wednesday, April 29, 2009

Workout Results 4/29-


“Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe.” Gail Devers

After my doctors apt today I decided to make the most of this day and so I went to the gym. I had a wonderful workout. I was pretty sore but I pushed through and had a great run as well. I am now icing my shin and knee so I am hoping that tomorrow will prove to be another successful workout.

4/29 - ST and a 2 mile run with cross training -

Total time - 104.43 mins
Calories burned - 1,003
Calories consumed - 1,891

During ST - Two half mile repeats between lifting sets
.5 mile - 5 mins
.53 mile - 5.08 mins

Bicep curls to shoulder press - 3 sets of 10 reps with 20 lb DBs

Wide grip lat pulldowns - 3 sets of 10 reps at 120 lbs

Seated rows - 3 sets of 8 reps at 135 lbs

BB rows - 3 sets of 10 reps with a 70 lb BB

One arm rows - 3 sets of 10 reps for each arm with a 32.5 lb DB

Leaning front raise on balance ball - 3 sets of 10 reps for each arm with one 15 lb DB

Tricep rope pulldowns - 3 sets of 10 reps at 90lbs

Horizontal body chops - 3 sets of 10 reps for each side at 30lbs

Reverse flys on balance ball - T to I position - 3 sets of 10 reps with 5lb DBs

Reverse fly, delt machine - 4 sets
Set 1 - 8 reps at 70 lbs
Set 2 - 10 reps at 50lbs
Set 3 - 4 reps at 80 lbs
Set 4 - 6 reps at 60 lbs

Rack pull ups - 3 sets alternating underhand grip and wide overhand grip -
Set 1 - 4 reps
Set 2 - 3 reps
Set 3 - 3 reps

Close grip lat pulldowns - 3 sets
Set 1- 5 reps at 120 lbs
Set 2 -8 reps at 105 lbs
Set 3-8 reps at 105 lbs

One arm tricep overhead extensions - 2 sets of 10 reps for each arm with one 20lb DB

Laying down tricep extensions - 2 sets of 10 reps with 15lb DBs

Dips 2 sets of 10 reps

Post ST cardio -

15 mins on arc trainer
1 mile run on tread - 9:31 mins

6 comments:

Leigh said...

I'm being nosy rosy =) but how much have you lost and how much do you have left to lose??
I've lost 50 and need to lose around 60 more.. yes i am almost halfway there!
you doing good job keep it up!!

Giabella Designs said...

I used the ARC trainer for the first time the other day and could only go for about 10 minutes on a 10 incline and 30 (the height that legs go up?) is that normal for a newbie? I cant wait until i am comfortable enough to work out with machines and free weights by myself, I feel bound to group classes.

Evelyne said...

Great job! Keep it up! Sorry to hear about the diagnosis for your knee, but now that you know how what and why, you can move on to taking care of it.

Trainer T.s Virtual Fitness said...

You are really kicking it up since you have been back at the states. What is your overall goal now?

I only know one person with the ARC trainer, do you like it?

Thanks!

Anonymous said...

How do you figure your out your calories burnt? Do you wear a HRM?

Jen's Journey said...

Yes, I wear a HRM. It is a Polar RS 400. I also have a Garmin 305 with a HRM for my outdoor runs.