It has been a really good week for workouts, I’m proud of myself for picking up my heart rate monitor again for work outs, which i WILL be sticking to. So that means I can tell how much more I need to push myself which gives me a little more motivation to work even harder — which I need to.

Sunday – Back/Cardio

This day sucked as far as lifting. A lot of distractions prevented me from working out which I need to work on. I dislike seeing certain people and I guess I get self conscious of what I’m doing and stop..no more of doing that. Anyways..

Hyper Extensions — 4 x 10, 10# x 1 x 8 **awesome DOMS the next day because of these!

Seated Cable Row — 50# – 75# x 5 x 10-15

Stair Master – 20 minutes

 

Monday – Chest/Tris

I’ll update this tomorrow for weights, I wrote it in my journal.

Pec Dec: 40# x 2 x 10, 50# x 2 x 10

Incline Chest Press: 12# x 3 x 10-12, 15# x 2 x 10

Flat Bench Chest Press: 15# x 3 x 10-12, 20# x 2 x 10/11

Incline Chest Flye: 12# x 3 x 10 – Hard, I’m not sure I have the form perfect though,

 Weak today, not exactly sure why. I think the cold had a lot to do with it, despite me walking for 5 minutes to try and warm up, my fingers/wrist were very cold and stiff.

 

Cardio – Lots today!

.5hr low walk

.75hr working with horses

Total Cardio Time (weights not counted) Treadmill @ Gym: 44.48 minutes walking

315 cals – 3 miles, 55% fat

Heart Rate: Max 153

                   Avg 126

 

 

Tuesday — Day off

Too much homework and stress. But I did walk all around Boston, from school to the ICA and back again, plus the commute home with a big bag of stuff..I got cardio in :-]

 

 

Wednesday – Triceps/Cardio

Stair Master – 20 minutes

Overhead Extensions — 15# x 1 x 15, 20# x 2 x 12, 25 x 1 x 10

Rope Pushdowns — 20# x 1 x 15, 30# x 2 x 10/12, 40# x 1 x 10

Overhead Cable Rope Extensions — 40# x 1 x 15, 50# x 1 x 12, 60# x 2 x 10

Walking Cooldown — 10 minutes

Total Time: 57:09

Calories: 446 50% Fat

Heart Rate: Max 170

                   Avg 131

 

 

Thursday –  Shoulders/Lats

Reverse Pec Dec: 30# x 1 x 12, 40# x 2 x 10/11, 50# x 1 x 10

Shoulder Press: 10# x 1 x 15, 12# x 2 x 11/12, 15# x 1 x 10

Front Plate Raises: 10# x 4 x 10

DB Lat Raises: 8# x 3 x 12, 10# x 1 x 10

 

Cardio

Step Climber – 20 minutes

Treadmill – 10 minutes 6-9% incline @ 3.4-3.7 mph

Total workout time: 1:06:21

Calories: 470 50% Fat

Heartrate: Max 174

                 Avg 127

So far I need to start taking my Xtend or Purple Wraath again for recovery. I will be trying to this tomorrow to see if I feel better. Besides yesterday, Tricep Day, I have felt very weak. Hmmm..

Tonight I will be going for a brisk 3 mile walk, so again i will update!

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