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Post by DarthAvarous on Dec 6, 2012 22:01:15 GMT -5
All right, I have been inspired by gymrat to track my own workouts. So here goes.
12/6/12
Half mile walk to warmup. 4% incline at 4 MPH with 25 lbs. Wasn't feeling the cardio today.
Stretches
Farmer's Walk 80 ft. with 65 lbs.
3 sets of 25 Toe Raises with 45 lbs.
Farmer's Walk 80 ft. with 65 lbs.
3 sets of 25 Toe Raises with 45 lbs.
Farmer's Walk 80 ft. with 65 lbs.
2 sets of 25 Toe Raises with 45 lbs.
Straight-Leg Dead Lifts - 4 sets of 25 with 40 lbs.
Squats - 4 sets of 25 with 25 lbs.
1 minute wall sit.
Sumo Squats - 2 sets of 25 with 45 lbs.
Cool down stretches
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Post by DarthAvarous on Dec 7, 2012 23:08:12 GMT -5
1/2 mile at 4 MPH with 25 lbs., 1/4 mile at 8 MPH - Still not feeling the cardio
Stretches
Decline Push-Ups
6 sets of 25
Dumbbell Curls
5 sets of 20 with 20 lbs. - 5 separate grips
Triceps Extension
3 sets of 35 with 25 lbs. - 3 separate grips
Triceps Kickback
3 sets of 15 with 12 lbs.
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Post by DarthAvarous on Dec 8, 2012 21:21:02 GMT -5
12/8/12
Arnold Press
5 sets of 10 with 20 lbs.
Rear Lateral Raise
5 sets of 12 with 12 lbs.
Shoulder Shrugs
5 sets of 35 with 20 lbs.
Bicycle Crunches
5 sets of 30
1 minute Planche
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Post by DarthAvarous on Dec 9, 2012 17:04:22 GMT -5
12/9/12
1/2 mile at 2% incline with 25 lbs. to warmup, then 7:30 mile.
Warm-up stretches
Farmer's Walk 80 ft. with 65 lbs.
3 sets of 30 Toe Raises with 45 lbs.
Farmer's Walk 80 ft. with 65 lbs.
3 sets of 30 Toe Raises with 45 lbs.
Farmer's Walk 80 ft. with 65 lbs.
3 sets of 30 Toe Raises with 45 lbs.
Straight-Leg Dead Lifts - 4 sets of 30 with 40 lbs.
1 minute wall sit
Sumo Squats - 1 set of 25 with 45 lbs.
1 minute wall sit
Sumo Squats - 1 set of 25 with 45 lbs.
1 minute wall sit
Sumo Squats - 1 set of 25 with 45 lbs.
1 minute wall sit
Sumo Squats - 1 set of 25 with 45 lbs.
1 minute wall sit
1/4 mile at 5 MPH and stretches to cool down.
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Post by DarthAvarous on Dec 10, 2012 18:26:26 GMT -5
12/10/12
1/2 mile with 4% incline at 4 MPH, 7:30 mile.
Stretches
Decline Push-Ups
5 sets of 30
Dumbbell Curls
5 sets of 20 with 20 lbs. - 5 separate grips
Triceps Extension
3 sets of 35 with 25 lbs. - 3 separate grips
Triceps Kickback
3 sets of 17 with 12 lbs.
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Post by DarthAvarous on Dec 11, 2012 17:03:22 GMT -5
12/11/12
1/2 mile with 4% incline at 4 MPH.
1 minute Superman Hold
40 Bicycle Crunches
1 minute Superman Hold
35 Bicycle Crunches
1 minute Planche
35 Bicycle Crunches
1 minute Planche
40 Bicycle Crunches
Shoulder Shrugs
5 sets of 30 with 20 lbs.
Dumbell Bent-over Row
4 sets of 25 with 20 lbs.
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Post by DarthAvarous on Dec 13, 2012 15:09:33 GMT -5
12/12/12
2/3 mile at 4 MPH to warm up.
Warm-up stretches
3 sets of 25 Toe Raises with 45 lbs.
Farmer's Walk 120 ft. with 65 lbs.
3 sets of 25 Toe Raises with 45 lbs.
Farmer's Walk 120 ft. with 65 lbs.
3 sets of 25 Toe Raises with 45 lbs.
Farmer's Walk 120 ft. with 65 lbs.
3 sets of 25 Toe Raises with 45 lbs.
Lunges
10 reps with 65 lbs. Had to switch exercises after pulling muscle.
2 minute wall sit
8 sets of 28 Dumbbell Step Ups
2 minute wall sit
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Post by DarthAvarous on Dec 13, 2012 16:53:37 GMT -5
1/2 mile at 4 MPH, 1/2 mile at 8 MPH
Stretches
25 Decline Push-ups
25 Dumbbell Curls
25 Triceps Extension
25 Decline Push-ups
25 Dumbbell Curls
25 Triceps Extension
25 Decline Push-ups
25 Dumbbell Curls
25 Triceps Extension
25 Decline Push-ups
25 Dumbbell Curls
25 Triceps Kick-back
25 Decline Push-ups
25 Dumbbell Curls
25 Triceps Kick-back
1/2 mile at 10 MPH
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Post by DarthAvarous on Dec 14, 2012 17:08:37 GMT -5
12/14/12
1/2 mile with 6% incline at 4 MPH, 8:43 mile
P90X - Ab Ripper X
Dumbell Bent-over Row
4 sets of 25 with 20 lbs.
Shoulder Shrugs
4 sets of 40 with 40 lbs.
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Post by DarthAvarous on Dec 15, 2012 18:20:39 GMT -5
1/2 mile at 4 MPH to warm up
Stretches
8 sets of 25 Straight-Leg Dead Lifts with 40 lbs.
4 sets of 25 (100 for each leg) 1 Foot Toe Raises with 45 lbs.
Hip flexor was crazy sore from the P90X yesterday.
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Post by gymrat on Dec 15, 2012 18:46:37 GMT -5
If your hip flexor is still bugging you, try a lunge stretch for a few minutes. That always works for me.
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Post by DarthAvarous on Dec 18, 2012 16:30:20 GMT -5
If your hip flexor is still bugging you, try a lunge stretch for a few minutes. That always works for me. Thanks for the tip. I kept stretching it, but all it needed was some time. No exercises 12/16 - 12/18. Out of town, flights cancelled. Finally back in town. Back to it tomorrow! |
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Post by DarthAvarous on Dec 20, 2012 10:43:24 GMT -5
Or not. Out all day 12/19/12. |
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Post by skwiziks on Dec 20, 2012 15:53:34 GMT -5
The nice part about these is when I finally get off my butt I'll have some models to work from.
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Post by DarthAvarous on Dec 26, 2012 19:24:55 GMT -5
12/24/12
200 Decline Push-ups
200 Bicep Curls
150 Triceps Extension
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