Tuesday, November 06, 2012
Started out on the Expresso bike, a 2.9 ride with LOTS of HILLS! Broke my previous record by more than 2 minutes (of course the last one was AFTER being on the arc trainer for 40 mins). My ride burned 81 cal in 13:25; max HR 147 (not bad for the bike).
On to circuit training. I did 4 rounds in 42:59, burned 250 cal, max HR 149. Each time through it I did as many reps as I could do in 30 seconds (in my opinion, much more intense than doing 3 sets/15).
upright row with 8 lb dumbbells, reps 34/29/33/31
shoulder press w/ 6 lb DB, reps 31/28/27/28
bent over row w/ 7 lb DB, reps 39/42/37/38
DB hammer curls w/ 7 lb DB, reps 32/31/25/23
squats w/ 8 lb DB, reps 28/28/28/27
forward lunges w/ 6 lb DB, reps 7/7/7/7
side lunges w/ 8 lb DB, reps 9/10/10/8
swiss ball pushups, 3 sets of 5 (a real challenge for me)
I could just BARELY get through the 4th round--it was a great workout. I think it's important to note that 8 weeks ago, I couldn't do a single squat without weight. Forward lunges were also pretty much out for me. So I've made HUGE strides with both. Now we're really focusing on shoulders because at the onset of the program I couldn't do a single regular pushup. Yesterday I did a half of one and our goal is for me to be able to do a pushup by the end.
Today will be a bit lighter, a bit of cardio and then we're going to be focusing on core, which is always a KILLER!
I have about 7-8 workouts with my student trainer remaining and we want to make the most of them!
Friday, November 02, 2012
Back on the Cybex Arc Trainer today (I'm hating it a little less because I'm loving the results)!
5 min warm up at resistance 15
5 mins at 20
5 mins at 35
5 mins at 40
5 mins at 45
5 mins at 50
5 mins at 55 !!!!! (my previous record was 5 mins at 45)
5 mins at 15 cool down
We kept the incline at 0 because we were really trying to amp up the resistance and we find my knees don't like it when we crank both.
Then I hopped on the Expresso bike for a 2.9 mile ride with LOTS of hills, a few of them steep.
I worked up a good sweat and can really feel my endurance improving!
Now if I can keep this motivation for the weekend, I will be very pleased!
Friday, November 02, 2012
Two more weeks to PUSH forward with my trainer, Cassiopeia (she's named after the constellation)!
Last night I was on the treadmill for 33 minutes, including a 5 min warm up and a 3 min cool down. We kept the incline at 3% and started at 3.0 for the warm up (and cool down), then bumped to 3.5 and each minute increased to 4.2, then each min decreased back down. She wanted to keep the cardio a little lighter since we had a heavy cardio workout on Wed. and Fridays area always all cardio.
Then I stretched and did 3 circuits of mostly upper body -- "arnolds," bicep curls, forward flies, lateral flies, standig chest press, shoulder press, tricep extensions, squats with weights, and modified pushups. Each time I did as many reps as I could do in 30 seconds. And each time I improved, except with the final set of pushups ... my shoulders were BURNING.
My shoulders seem to be my weakest link, so we're working them a little harder.
We ended with more stretching.
I'll need to get a good core workout in this weekend since Sandy kind of messed us up a little this week.
Thursday, November 01, 2012
I haven't done a good job with keeping up with my exercise blogs lately--I don't always get them logged either, but I'm doing it, which is the most important thing! I have today and tomorrow and two more weeks left with my student trainer and we're really pushing. I arrived about a half hour early yesterday and she immediately said, "Great! We can amp up the cardio today!" Gotta love her!
So we started out on my "favorite" machine, the arc trainer:
5 mins warm up
40 mins of pushing
5 mins cool down
We started at resistance 15 and worked up to 45, which I somehow managed to hold on to for 5 entire minutes, elevating my HR to 159, which is pretty darn high for me. I know it takes a lot more work to get it there.
We did some stretching and hit the strength training machines.
3 sets of 15 of the following:
Chest press 42/44/44
AB crunch 36/38/38
Lat pull 44/46/46
Lower back ext 134/138/142
Tricep push down 54/56/56
Shoulder press 38/40/38
Lat row 70/72/74
Leg press 94/96/98
All in all, it was 90 minutes of really pushing. Afterward, she showed me the progress I've made with each weight machine and it really blew me away. It will be cool to compare it beginning to end in another two weeks. I also broke my record on the arc. The longest I held at resistance 45 in the past was 2 1/2 minute and I held it at 5 minutes yesterday!
We're meeting today at 4:00 and the plan is for 20-30 mins of cardio followed by circuit training. Push, push, pushing!!!
Thursday, October 18, 2012
30 mins on the Cybex Arc Trainer (5 mins warm up & 5 mins cool down included)
Level 5, started with resistance at 15 and worked upward to 38 (really wanted to hit 40 today)
Avg HR 141
Max HR 161
15 mins on treadmill, 3.5 mph, started at 0 incline and worked to 10% and back down
Avg HR 140
Max HR 159
3 sets/5 modified pushups
3 sets/15 crunches on ball
3 sets/15 crunches with twist
3 sets/15 reverse crunches
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