2/26/12: 30 arc trainer at level 20 and 30 treadmill 3mph (19 minutes at 6%, 4 minutes at 4%, 3 minutes at 4.5%, 2 minutes at 5% and 2 minutes at 5.5%). Was supposed to be 30 at 6% - just couldn't do it! Kicked my butt.
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2/27/12: resistance training - 40 minutes; 20 cool down on the arc trainer (light cardio).
Let's see if I can list what resistance I did. 1. cable machine - stood with my back to it and to the side and pushed the cable out front and to the center - 3 sets of 15 each arm 2. same machine - stood facing it and pulled the cable back toward my shoulder - 3 sets of 15 each arm 3. same machine - stood facing it, both hands gripping rope, arms out in front, squatted and leaned forward until weights nearly touched, then stood up, lifting the weights. 3 sets, 15 reps 4. step ups (smaller step), hands at shoulder, palms forward, step-up right-left, push up arms toward sky with weights, step down and lower arms 3 sets, 10 each 5. step ups (smaller step), hands at ????, step-up, left-right, ????, step down. 3 sets, 10 each 6. side step ups (smaller step): one foot fully on the step, squat and side-step onto the step. 3 sets, 10 each. 7. ball throw: 10# ball, holding ball in hands at shoulder height, squat, push up with legs and throw ball high into the air. 2 sets of 20 8. cool down: 20 minutes light cardio on the arc trainer. |
2/28: 30 minutes treadmill - speed intervals (1.7-3.7mph) and 30 minutes recumbent bike - intervals.
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2/29: 10 minutes warm up on the treadmill, resistance training, 15 minutes on the elliptical
Resistance: bench press (lay on back on bench, dumbells in each hand and push up and to the center) 3 sets 20 reps - started with 10# first set, then 15# next two sets one knee on bench, one hand on bench and lift dumbell up from straight down 3 sets 20 reps - started with 10# first set, then 15# next two sets Leg press - 3 sets 20 reps don't know weight machine where you sit on it and push the weights up from shoulder to overhead - 3 sets 15 reps each; not sure of weights, started heavier and decreased twice in first set machine were you sit on bench facing machine and pull bar down to just below chin - 3 sets 15 each, don't know weight |
3/1:
3 minutes treadmill warmup 40 minutes resistance: -I don't remember -machine with chest against seat and pull cables toward you -leg press -leg curls -lat machine -shoulder press (diff than yesterdays) 20 minutes treadmill cool-down 3.5% incline at 2.5mph |
3/3: 30 minutes treadmill, hill interval - 9% at 3mph. After 15 minutes I bumped the incline down to 7% because I was using only the outside of my right foot and gripping the machine to avoid using the full right foot. 9% was just too much for the rear of the arch of that foot - I hurt it last Oct/Nov in a pair of new shoes with different arch support.
25 minutes recumbent bike - interval, rest: 1 minutes level 5, followed by 30 seconds level 10. By the end, my right foot was nearly numb. This is not boding well for cardio ... |
3/5: 13 minutes warm up on the treadmill at 2.1mph and 1% incline
Strength training: -wall pushups using a half-ball 3x15 -step ups with bicep curls 3x20 -side step shuffles 3x20 -dumbbell alternating overhead press 3x20 -jumping jacks 3x20 -mountain climbers 3x20 -dumbbell rows 3x20 -ball slams 2x20 -ball throws 2x20 (I don't remember doing these - wide stance squats 3x20 - they are on my routine though) Arch trainer - 20 minutes at 19 |
3/7 strength machine training
Treadmill warmup 13 minutes Overhead press 2x15 Lat pull down 2x20 Leg press 3x20 ~ 110# Leg extension 3x20 Back extension 2x20 Crunches on bosu ball 2x12 Chest press 2x15 Elliptical 20 minutes 1.5 miles |
3/8: cardio
30 minutes on the arc trainer - varying levels 20-30; 1 mile 30 minutes recumbent bike - 13 mph; 6.5 miles |
3/9: strength training today
Warm up: treadmill 2.4mph 13 minutes *step-ups with bicep curls, leading with right foot - 2 x 20 - 8# *step-ups with bicep curl-hammers, leading with left foot - 2 x 20 - 8# *DB rows (used kettle ball today) - 2 x 20 *Wall press with bosu ball - 2 x 20 *DB alternating overhead pres - 2 x 24 - 8# *Squats wide stance - 1 x 20 *Mountain climbers - 2 x 20 *Ball slams - 2 x 15 *Ball throws - 2 x 15 *Jumping jacks - 2 x 20 Moderate cardio: treadmill (M gave me a choice!) - 2.6mph, 46 minutes plus 2.5min cool down. I was surprised M had me do only 2 sets today. I guess because we did the full # of reps he lowered the # of sets. I knocked it out very quickly - minimal rests between. Did it as a circuit today. |
3/10: cardio day
3 minute warm up on treadmill 30 minutes on the treadmill - speed intervals, 1.7-3.5mph 20 minutes on the arc trainer - resistance level 19 5 minute cool down on the arc trainer |
3/12: strength day
6 minutes warm up on treadmill 25 minutes using TRX Suspension Training - 3x20 -chest press -row -squats -overhead drops (don't know what they are really called, you stand holding onto the straps, arms out in front and lower your body so your arms are overhead and then push yourself back so your arms are in front again) -might have been one more thing - I'm not sure 36 minutes treadmill - M set it at 5% at 2.5mph - my arch started hurting so I bumped it down, ultimately I ended up with: -20 minutes at 5% at 2.3-2.5mph -16 minutes at 2-4.5% at 2.2-2.3mph |
3/13: cardio day
45 minutes on the arc trainer - resistance intervals between 19 and 30. Then I went to the lightening hockey game and had to walk up 6 flights of stairs (roughly). My legs were already rubbery. Plus walked a mile+ to and from the car. |
3/14: strength day
10 minute warmup on treadmill ~ 2mph Step ups (not the small step but the larger one) with bicep curls 20 ~ 8# and 20 ~ 10#. Alternating overheads with wrists facing inward and more in front on chest 24 x 2 Wide stance squats 15 x 2 Ball throws (lighter ball) 20 x 20 Mountain climbers (bench lowered) 15x2 Jumping jacks 15x2 Wall presses 15x2 ( 1 set holding a 20# ball against the wall and 1 set holding 2 small balls slightly wider than shoulder width against the wall) 20 minutes Arc trainer: cardio program levels 35 & 55 (elliptical & stepper) |
3/15 cardio day
Arc trainer: 30 minutes, interval levels 25/45, hr 135, 1 mile Treadmill: 30 minutes, hill interval 2mph 8%, 1mile, HR 130 |
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