Thursday, April 22, 2010

new abdominal routine

a facebook friend who i have never met but who has incredible and enviable abs encouraged me to mix up my ab routine and not do the same exercise in a 2 week period because abs adapt so easily as compared with other muscle groups

soo. . .

abs
4 sets of 10 lower abs - leg lifts on dip machine
4 sets of 15 twist with medicine ball (balance on glutes and bring ball to each side quickly)
4 sets of 10 push ups with bosu ball (1/2 ball)

back
i am incorporating more supersets and drop sets
3 sets of 15 assisted pull ups
3 sets of 12 dumbbell rows 25#
3 sets of 10 hammer strength 45# each side
superset 3 sets of 10 tbar row (35#) and 10 deadlifts (65# and 85#)
3 sets of 12 back extensions
cable row drop set 2 sets of 2-4-6-8-10 reps (105# down to 45#)
lat pull downs 3 sets of 15 forget what weight i used

Tuesday, April 13, 2010

renewed

run 5 miles on trail

rest.refuel

5 minutes warmup on stairmaster
legs with trainer
3 sets of 15 step on bench w/ 20# dumbbells (alternate legs each step)
4 sets of squats on smith rack 15-12-10-8 (25# each side to 45# each side)
3 sets of walk up and down stairs with 20# dumbbells
3 sets of 16 walking lunges with 20# barbell, turn to side and work obliques
5 sets of stepper for speed (too complicated to explain)
3 sets of squats against wall with large ball while holding 10# ball out straight, hold last rep for 10 seconds
3 sets of 25 jumping jacks plus 10 squats w/ 10# ball held out straight
3 sets of lunges for each leg using stepper

10 minutes stairmaster

Monday, April 12, 2010

new workout

i'm not going to post every day, but i'm starting a new workout, so i may post some. i'm cutting back cardio to 5 minutes before and 30 minutes after my workout, combining arms into one day, so i have 1-2 days of strictly cardio.

5 minutes arc trainer

chest workout with brian:
flat bench 15-12-10-8 reps with 65-75-95-105 #
dumbbell fly - 2 sets of 10 (20#)
3 sets of 20 push ups using the flat bench (10 with feet on bench, hands on floor; 10 with hands on bench, feet on floor)
3 sets of 10 dumbbell decline (20# - usually do 30#) and 10 situps on decline bench
3 sets of 10 dumbbell incline (25#)
3 sets of 7s with cable fly (7 decline, 7 regular, 7 incline) - 25-20-15#

short abs workout

30 minutes stairmaster

Thursday, April 8, 2010

thinking

10 min stairmaster

muscle group worked: abs, back

20 minutes stairmaster
10 minutes climb stairs (28 flights)

Wednesday, April 7, 2010

i swear i can fly

10 minutes stairmaster

muscle group worked: legs

20 minutes stairmaster
10 minutes run on treadmill

i think i found a paramedic who will show me how to skateboard!

Tuesday, April 6, 2010

feeling

10 minutes arc trainer

muscle group worked: chest, abs
thanks, tj, for spotting me!
several sets of 8 reps with 95#, i can do this pretty easily now
did a few sets of 4-6 reps with 115#, one rep of 125# but i had help
used hammer strength for incline press, got up to 5 reps with 40# on each side

30 minutes stairmaster
saw lots of my friends at the old gym. happy to have the fellowship.

Monday, April 5, 2010

rest day

rest day

55 minute walk