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    ON2VICTORY   47,740
40,000-49,999 SparkPoints

Workout log... boring read, this is for accountability.

Tuesday, December 18, 2012

This is a boring blog, this is just posted for workout accountability while my trainer is away on vacation.

To understand my documentation, I work in circuits. IE... Round1 would be for example..

squat rows 72.5x10, 105x10, 105 x7
Tricep Extensions 52.5x10, 67.5x5, 62.5x5
Assisted pullups 130x5, 145x6, 160x10

What that means is that I did 3 sets of squat row, tricep extension, assisted pullups. The weights are represented by 72.5 for weight and the X10 are the reps so 72.5X10 is 10reps of 72.5 lbs.

The rowing for example shows the distance say 500m or 500 meters then a @1:52 meaning that I did 500 meters in 1 minute 52 seconds. Basically a sprint.

Working in a circuit, moving from routine to routine quickly helps keep my heart rate up. My typical workout is no more than 30 min tops but is really intense and I am pretty much done.

12-15 assorted exercises, no solid routine, just did it.....At Home
- pushups
-kettlebell swings
-jump rope
-35 lb dumbbell clean and jerks

12-16 At Anytime Fitness
20 min warm up - elliptical

Round one
squat rows 72.5x10, 105x10, 105 x7
Tricep Extensions 52.5x10, 67.5x5, 62.5x5
Assisted pullups 130x5, 145x6, 160x10

Round two
Dumbbell Bench Press 45x10, 50x10, 60x5
Hammer Curls 35x10, 40x6, 45x3
Core Twists on situp bench w/decline 5x10, 10x10, 25x10

Round Three
Rowing -resistance 5/10 500m@ 1:56, 500m@1:52, 500m@ 1:59
Jump Rope 1 min, 1 min, 1 min

12-17 At Anytime Fitness

warm up 15 min elliptical

round 1
rowing 400m resistance 5/10 1:24, 1:30, 1:30
pull ups 160x10, 160x10, 145x10
jump rope 1min, 1min, 1min

round 2
lat pull downs 52.5x10, 52.5x10, 52.5x10
cable presses 37.5x10, 42.5x10, 47.5x10
squat pulls 97.5x10, 97.5x10, 97.5x10
core twists on decline bench 10x10, 10x10, 25x10

Today 12/18/12 At Home :)

Round 1
pushups 10,10,15
Stair Run - as many times up and down staircase in 1 minuteX3 35lbs, 40lbs, 55lbs
Kettlebell Swing as many as I can do in 1 minute 40lbs, 40lbs, 55lbs

Round 2
Clean and Jerk 35lb X10
Overhead Tricep Extensions 40lbX10, 40lbX10, 40lbX10
1 legged deadlift 35lbX10, 40lbX10, 55lbX10

one of these days im going to make a video of one of my at home workouts. My goal would be to make the workout 10 minutes but to make it really intense. Even wear a heart rate monitor to give a final calorie count at the end to show that 10 minutes can really be effective if you are willing to push hard.

Member Comments About This Blog Post:
SPRINGBABY80 1/11/2013 6:35PM

  Keep up the good work.

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LIVEDAILY 12/22/2012 1:54PM


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REGILIEH 12/22/2012 7:39AM


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NIGHTSKYSTAR 12/20/2012 10:36AM


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KATHIC2 12/20/2012 9:22AM

  I love to learn about workouts that work. Very helpful1

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DIANER2014 12/19/2012 10:45PM

    Great blog and workout! Way to go! emoticon

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ALDEBARANIAN 12/19/2012 10:22PM

    OK, you're right, I'm bored, but worse, jealous. I couldn't work out any today - got too tired getting the slush out of the driveway.

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123ELAINE456 12/19/2012 9:54PM

  Awesome!!! Keep Pushing Forward!!! God Bless you and Have a Super Good Day. Take Care.

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JUNEAU2010 12/19/2012 9:53PM

    not a boring read at all. I am new to tracking fitness stuff, so I appreciate seeing how others do it!

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SLIMLEAF 12/19/2012 7:35PM

    I'm impressed

and overawed

just reading about it makes me feel inadequate!

Keep up the good work.

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CLPURNELL 12/19/2012 5:25PM

    emoticon emoticon

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CHANGINGSAM 12/19/2012 4:03PM


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GINGERHAWK 12/19/2012 11:54AM

  I use blogs as a way to stay accountable as well and it is so helpful. Really impressive work!

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OPTIMIST1948 12/19/2012 10:02AM

    I love my HR monitor so I can enter the calorie count into the tracker. Its very motivating.

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BILL60 12/19/2012 8:35AM

    Way to go!!

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ONEKIDSMOM 12/19/2012 6:39AM

    emoticon Congrats. Accountability met.

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BELLAMEMAW 12/19/2012 5:59AM

    Not boring at all - I understand how blogging about it clears the way in your mind for the next workout. Great blog; thanks!

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WORLDSERIES11 12/18/2012 11:56PM

    not boring...informative and very impressive!! emoticon emoticon

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GOING-STRONG 12/18/2012 11:35PM

    105 lb squat rows.... you are serious!

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CM_GARDNER78 12/18/2012 11:20PM

    Not boring....but holy cow! You're getting a workout IN! :-O WOW!!

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DALID414 12/18/2012 11:11PM

    Wow! I think my heart rate when up just from reading it!

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SPIRALDOWN 12/18/2012 11:06PM

    Sounds great.....

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