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Day 12 - Body For Life - Lower Body

Tuesday, December 16, 2008

12/12/08

Lower Body
Start Time: 8pm
End Time: 8:45pm
Int. = Intensity

Quads
(30 seconds rest in between)
Barbell Step Ups on Bench (Ouch) 12, reps, 20lbs, int. 5
Barbell Step Ups on Bench 10 reps, 30lbs, int. 8
Barbell Step Ups on Bench 8 reps, 40lbs, int. 10
Barbell Step Ups on Bench 6 reps, 50lbs, int. 10+
Barbell Step Ups on Bench 12 reps, 50lbs, int 10+
(No rest in between these) Dumbell Squats 12 reps, 40lbs, int 10+

Calves
(No rest in between these)
Standing Dumbell Calf Raises 12 reps, 20lbs, int. 5
Standing Dumbell Calf Raises 10 reps, 30lbs, int. 6
Standing Dumbell Calf Raises 8 reps, 40lbs, int. 7
Standing Dumbell Calf Raises 6 reps, 40lbs, int. 10
Standing Dumbell Calf Raises 12 reps, 40lbs, int. 10
Standing Barbell Calf Raises 12, 50lbs, int. 10+

Hammies
Dumbell Lunges 12 reps, 20lbs, int. 5
Dumbell Lunges 10 reps, 30lbs, int. 7
Dumbell Lunges 8 reps, 30lbs, int. 8
Dumbell Lunges 6 reps, 40lbs, int. 9
Dumbell Lunges 12 reps, 40lbs, int. 10
One Legged Barbell Squat 12 reps, 50bls, int. 10+

Abs
Crunches on Ball -- 12 reps
Lying Toe Touches -- 10 reps
Bicycle Crunches -- 8 reps
Butt Ups -- 6 reps
Cross Body -- Crunches on Ball 12 reps
Planks -- 6 reps (tried to hold for 10 secs each)

Notes
Step Ups is a very intense exercise and it works all muscles in the lower body including ABS!

  


Day 11 - Body For Life - Cardio

Tuesday, December 16, 2008

12/11/08
Cardio
Start Time: 8pm
End Time: 8:20pm


HIIT 20 min. - Cardio workout

  


Day 10 - Body For Life - Lower Body

Friday, December 12, 2008

12/10/08
Lower Body
Start Time: 8pm
End Time: 8:45pm

Quads
(30 seconds rest in between)
Barbell Step Ups on Bench (Ouch) 12, reps, 20lbs, int. 5
Barbell Step Ups on Bench 10 reps, 30lbs, int. 8
Barbell Step Ups on Bench 8 reps, 40lbs, int. 10
Barbell Step Ups on Bench 6 reps, 50lbs, int. 10+
Barbell Step Ups on Bench 12 reps, 50lbs, int 10+
(No rest in between these)
Dumbell Squats 12 reps, 40lbs, int 10+

Calves
(No rest in between these)
Standing Dumbell Calf Raises 12 reps, 20lbs, int. 5
Standing Dumbell Calf Raises 10 reps, 30lbs, int. 6
Standing Dumbell Calf Raises 8 reps, 40lbs, int. 7
Standing Dumbell Calf Raises 6 reps, 40lbs, int. 10
Standing Dumbell Calf Raises 12 reps, 40lbs, int. 10
Standing Barbell Calf Raises 12, 50lbs, int. 10+

Hammies
Dumbell Lunges 12 reps, 20lbs, int. 5
Dumbell Lunges 10 reps, 30lbs, int. 7
Dumbell Lunges 8 reps, 30lbs, int. 8
Dumbell Lunges 6 reps, 40lbs, int. 9
Dumbell Lunges 12 reps, 40lbs, int. 10
One Legged Barbell Squat 12 reps, 50bls, int. 10+

Abs
Crunches on Ball -- 12 reps
Lying Toe Touches -- 10 reps
Bicycle Crunches -- 8 reps
Butt Ups -- 6 reps
Cross Body -- Crunches on Ball 12 reps
Planks -- 6 reps (tried to hold for 10 secs each)

Notes
Step Ups is a very intense exercise and it works all muscles in the lower body including ABS!

  
  Member Comments About This Blog Post:

2BHOTNTONED 12/13/2008 6:12PM

    emoticon another awesome workout, keep it up.

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Day 9 - Body For Life - Cardio

Wednesday, December 10, 2008

12/9/08
Cardio
Start Time: 8pm
End Time: 8:20pm

20 mins of HIIT cardio workout.

Notes
I wanted to do more, but I stopped myself! 20 mins is all I'm supposed to have.

  


Day 8 - Body For Life - Lower Body

Tuesday, December 09, 2008

Date: 12/8/08
Lower Body
Start Time: 8pm
End Time: 9pm
Int. = Intensity

Quads
(1 min. rest between first four sets)
BB Step Ups on bench, 12 reps, 20lbs, 5 int.
BB Step Ups on bench, 10 reps, 30lbs, 6 int.
BB Step Ups on bench, 8 reps, 40lbs, 8 int.
BB Step Ups on bench, 6 reps, 50lbs, 10 int.
BB Step Ups on bench, 12 reps, 50lbs, 10+ int.
(no rest in between these)
-DB Squats, 12 reps, 40lbs, 10+ int.

Calves
(no rest in between any of these)
Standing DB Calf Raises, 12 reps, 20lbs., 5 int.
Standing DB Calf Raises, 10 reps, 30lbs., 6 int.
Standing DB Calf Raises, 8 reps, 40lbs., 8 int.
Standing DB Calf Raises, 6 reps, 40lbs., 10 int.
Standing DB Calf Raises, 12 reps, 40lbs., 10 int.
-Standing BB Calf Raises, 12 reps, 50lbs., 10 int.

Hammies
(no rest in between any of these)
DB Lunges, 12 reps, 20lbs, 5 int.
DB Lunges, 10 reps, 30lbs, 6 int.
DB Lunges, 8 reps, 30lbs, 7 int.
DB Lunges, 6 reps, 40lbs, 9 int.
DB Lunges, 12 reps, 40lbs, 10 int.
One Legged BB Squats (on bench), 12 reps, 50lbs, 10+ int.

Abs
(no rest in between any of these)
Crunches on Ball, 12 reps, using body weight, 5 int.
Lying Toe Reaches/Hip Lifts (Combo), 10 reps, using body weight, 7 int.
Bicycle Crunches, 8 reps, using body weight, 8 int.
Butt Ups, 6 reps, using body weight, 9 int.
Cross Body Crunches on Ball, 12 reps, using body weight, 10 int.
-Planks (holding for 10 secs), 6 reps, using body weight, 10+ int.

Bonus - Low Impact Core Workout
Superman Pose (held for a max. of 6 secs. each), 6 reps
Reverse Superman (held for a max. of 10 secs. each), 10 reps

Notes
No complaints. Very intense. This was a damn good workout!!! Woot!

  


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