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Tag Archives: arm workout

Workouts 1/29 – 2/4

Hey look, another week of almost NO WORKOUTS!!! Ugh, can I just say that being busy is tough because I don’t have time to work out even though I really want to. Plus, I really wanted to start running but my ankle just wasn’t right.

Tuesday, January 29th – OFF

Wednesday, January 30th – OFF

Thursday, January 31st –
Fight Gone Bad WOD
3 rounds of one minute of each exercise after one round, one minute rest
Thrusters (15lbs)
Overhead walking lunges (25 lbs)
Burpees
Sumo Upright Row (15lbs)
Toes to Rings

Rounds totals – 92, 95, 75 (I was on the phone for the first minute of the last round, oops!)

 Friday, February 1st – OFF?

Saturday, February 2nd – OFF

Sunday, February 3rd – Superbowl Party

Monday, February 4th –
3 mile walk/run (more walking than running because my ankle was still hurting)
Arm/Ab Workout – 60 jump ropes in between each set of exercises (aka TONS of Jump roping!)
3 x 12 Incline chest press (15lbs)
3 x 12 Incline chest fly (8lbs)
3 x 12 Incline overhead tricep extension (8lbs)
3 x 12 Upright row with curl bar (15lbs?)
10, 9, 8, 7, 6, 5 reps of overhead dumbbell pull and hip lift

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Posted by on February 11, 2013 in Work Out Logs

 

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Workouts 5/19 – 6/1

I forgot to post my workouts for two weeks…and of course I can’t really remember what I have been doing for the last two weeks other than not blogging!

Saturday, May 19th –
AM: 6.65 mile run in 1:07:21 – this was supposed to be an actual 10k race but those plans didn’t workout

Sunday, May 20th – REST

Monday, May 21st –
PM: 1.5 hours mini golf – not really exercise, but activity

Tuesday, May 22nd – Travel day
Afternoon: 30 minutes airport walking

Wednesday, May 23rd – REST

Thursday, May 24th –
Noon: 30 minute walk?? I think so but am not really sure

Friday, May 25th –
PM: 50 minute run?? might have done this Thursday night

Saturday, May 26th –
AM: 40 minute walk to farmers market and home

Sunday, May 27th – ACTIVE REST
Noon: mall walking/grocery shopping

Monday, May 28th –
Afternooon: house cleaning and arm workout

Tuesday, May 29th – REST

Wednesday, May 30th –
PM: Arm & Ab workout

Thursday, May 31st –
PM: 14 mile bike ride on Riverwalk

Friday, June 1st – REST

Total Miles: 11.65

 
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Posted by on September 3, 2012 in Work Out Logs

 

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Workouts 6/16-6/22

This was get-back-into-working-out week and I was pretty successful. I was very happy that I got two arm workouts, two leg workouts (outside during my lunch hour) and some good cardio in. I have been pretty stuck on run/walks but it is slowly getting me back into running, and allowing me to catch up with friends or family on the phone! Yay for exercising phone dates.

Saturday –
AM: 45 minute walk on Riverwalk
15 minute walk around Farmer’s market

Sunday –
AM: 90 minute run/walk on Riverwalk (6.6 miles)
15 minutes foam roll/stretch

Monday –
Noon: Arm workout
3 x 10 assisted pull-ups (60 lbs on machine)
3 x 10 push-ups
3 x 20 medicine ball twist
3 x 10 db chest press on fit ball (12 lbs)
3 x 10 db one arm row on fit ball (12 lbs)
3 x 10 lat pull down (40 lbs)
3 x 10 standing oblique crunches (25lbs)
3 x 10 seated cable row (30 lbs)
3 x 10 froggy extension on weight bench

Tuesday –
Noon: Leg workout
5 minute run warm up
5 minute walk
20 (each leg) alternating walking lunges
20 alternating walking lunges with rear leg lift
1 hill sprint (2 minutes)
20 alternating backward walking lunges
3 x 10 squats with 1/2 cinderblock over head
3 x 10 single leg squat on rock
15 minute walk cool down

Wednesday, June 20th –
Noon: 30 minute walk at lunch
3 x 12 chair dips

PM: Arm workout all with 5 lb weights
3 x 10 shoulder press
3 x 10 bicep curls with band &weights
3 x 10 tricep kickback
3 x 10 rear deltoid raise
3 x 10 front/side raise combo
3 x 20 hip lifts
3 x 20 leg raise with v at bottom
3 x 20 double crunch with leg extension
T arm raises with 1lb weights til failure
extended arm twists with 1 lb weight til failure

Thursday, June 21st –
Noon: 3 x 20 walking lunges
3 hill sprint repeats
3 x 10 squat with bicep curl
3 x 10 single leg calf raises
3 x 10 single leg lunge

Friday, June 22nd –
Noon: 40 minute elliptical workout (incline, resistance)
5 minutes warm up (5,5)
1 minute (20, 5) first 30 seconds medium speed, sprint last 30 seconds
1 minute (19,5) recover for 30 seconds, sprint 30 seconds
1 minute (18,6)…repeat until minute 10 starts
at minute 10, 5 minutes back pedal (1,5 increasing to 7) return to forward pedal
1 minute (10,7)
1 minute(9,7)…repeat until get to (1,12)
5 minutes back pedal (1,5 increasing to 7)
5 minutes forward (5, 7) gradually increasing speed and end with sprint.
5 minute cool down walk on treadmill

Total Miles: ~8

 
 

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Workouts 4/21 – 4/27

Wow, this whole week has gone by and I didn’t even start writing this post! I hope I can remember all the workouts I did. Actually, it won’t be that hard, because I wrote out a 4 week workout plan and almost stuck to week 1 to a T. The only thing that held me back was some eating restrictions for a dr. appointment that I had on Monday.

Saturday, May 21st –
5k race

Sunday, May 22nd – Mall walking for a few hours

Monday, May 23rd – REST

Tuesday, May 24th –
AM: 20 minute burpee workout – turned into only  15 minutes because I only got to 6 reps per exercise

Wednesday, May 25th –
Noon: 25 minute walk
PM: 3 x 12 chair dips
2 x 30 seconds each leg, plank position with leg side tap  (I don’t alternate like the video)
3 x 10 overhead tricep extensions (5lb weights for all following exercises)
3 x 10 shoulder combo: side raise, rotate and press
3 x 10 rear deltoid raises
3 x 15 bicep curls
dumbell crunch on fit ball
leg lifts with fit ball
leg lifts with V at bottom (this video shows the plain leg lift)

Thursday, May 26th –
Noon: 25 minute walk
P
M: Modified Track Workout
10 minute run warm up
3 rounds: 15 tire jumps, run 200 m
2 x 15 alternating walking lunges with rear leg lift
1 x 15 alternating walking lunges with skip
3 x 15 single leg calf raises
3 x 15 single leg squats on tire
3 x 15 sumo squats

Friday, May 27th –
Noon: 3 x 10 assisted pull-ups (50 lbs on machine)
3 x 10 upright row (10, 10, 10)
3 x 10 dumbbell bench press on fit ball (12.5, 15, 15)
3 x 10 lat pull down (40, 40, 40)
3 x 10 hanging leg raises, 2 sets straight legs, 1 set bent legs
3 x 10 seated row (20, 30, 30)

Total Miles: 3.7

 

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Workouts 3/3 – 3/9

Saturday, March 3rd – REST

Sunday, March 4th –
AM: 13.1 miles in 2:03:21, read my race re-cap here

Monday, March 5th – REST/RECOVER

Tuesday, March 6th – REST/RECOVER

Wednesday, March 7th –
Noon: 3 rounds of each set:
60 jumping jacks / 10 push ups
15 seated shoulder fly (5 lbs) / 15 crunches on fit ball
15 bent row (12lbs, 15lbs, 15lbs) / standing oblique crunch (12lbs, 15lbs, 15lbs)
1 round each:
15 bicep curls (8lbs)/ 15 standing tricep extensions(8lbs)/15 alternating v-ups w/ fitball
15 45 degree bicep curls(8lbs)/15 laying tricep extensions(8lbs)/15 alt. v-ups w/ fitball
15 bicep hammer curls (8lbs)/15 bent tricep extensions(8lbs)/15 alt. v-ups w/fitball
15 bench dips
15 v-ups

Thursday, March 8th –
Noon: 3 rounds of each set:
20 burpees/20 box jumps/20 squats with 20lbs overhead/15 alt v-up w/fitball
36 walking lunges (18 each side)
15 lying side leg raises/15 marching hip bridge

Friday, March 9th –
Noon: 5 min walk warm up
25 min run on treadmill (5.0mph, 1.0 incline moving up to 6.0mph, 3.0 incline)
3 min walk cool down
5 min foam roll
5 min stretch

Total Miles: 15.6

 

 
 

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