Workout Log (18)

Monday – Upper Body (Week 4)

Recumbent Bike: 5 min, 8 resistance

Bench Press: 55#x12, 12, 12

Bent Over Barbell Row: 45#x12, 12, 10

Dumbbell Shoulder Press: 20#x12, 12, 8

Skull Crushers: 30#x12, 12, 12

Barbell Curl: 40#x12, 12, 11

Treadmill: 1 min walking, 15 min jog (5.0 – 5.9 mph), 5 min walk cool-down

Next week I start the second phase of Jamie Eason’s Female Fitness Bible workout.  Which means increased weight and fewer reps.

During weeks 5-8, you will be lifting in the 6-8 rep range. What this means is that you want to complete at least 6 reps but no more than 8 reps for each set.

If you cannot complete 6 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 8 reps, then the weight is too light and you should increase the load. Rest periods are 90 seconds.

Last week, due to taking the ASVAB on Thursday and driving to San Diego on Friday for the ball, I missed out on two workouts.  Lame excuses since I should have thought about it and planned ahead by doing Thursday’s workout on Wednesday and gone to the gym on Thursday to do Friday’s workout even though I was drained.  Traveling almost always equals eating unhealthy fast foods.  We’re going to be doing better now.  Just wish I had been able to get those other two workouts in instead of skipping them altogether to stay on track.

start

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Workout Log (15)

Tuesday – Lower Body

Recumbent Bike: 5 minutes, resistance 8

Barbell Squat: 45#x8 Warm-Up, 75#x8, 8, 8

Stiff Legged DL: 65#x8, 8, 8

Leg Extensions: [Start 4#] +50#x8, 8, 8

Lying Leg Curls: 30#x8, 8, 8

Standing Seated Calf Raises: [Start 60#] +25#x12, 12, 12

Lying Leg Raises: 15, 13, 13

Exercise Ball Crunches: 15, 15, 15

Recumbent Bike: 5 min, 5 resistance; 5 min, 8 resistance; Cool-Down: 5 min, 1 resistance

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Walked Luna.  Would have gone longer but it was hot and she has an ear ache so I didn’t want to strain her too much.

 

difference

Workout Log (11)

This morning I weighed myself at 145.8!  Helloooo 145.  Well, basically 146.  But it has been a while since I even last saw that number.  Doesn’t seem like much but a few changes have made a difference.  Eating better and being more active.  And so far so good.

Today’s workout was lower body.  As mentioned in Workout Log (10), I followed the same routine but for Tuesday.  First I warmed up for 5 minutes on the recumbent bike at resistance 8.

Barbell Squat: (45#x 8 warm-up) 65#x8, 8, 8

Stiff-Legged Dead Lift: 65#x8, 8, 8

Leg Extensions: 50#x8, 8, 8    [This piece of equipment had a sticker that said “Start 4 lbs”… not sure if that means I add 4# to my weight for the total or not.  If anyone knows, please leave a comment so I know for future reference.  The seated calf raise was the same but with 60# start.]

Lying Leg Curls: 30#x8, 9, 9

Standing Calf Raises (did seated today): 20#x12, 12, 12   [+60#??]

Lying Leg Raises: 12, 12, 12

Exercise Ball Crunches: 15, 15, 15

I finished with 10 minutes on the recumbent bike alternating between resistance 8 and 3 with a 5 minute cool-down at resistance 1.

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We took longer on our walk because I ran into one of my friends walking her baby and dog.  It was nice catching up.  The weather was nice for the walk.  Sunny, slight wind but warm.

 

love-do