Tue, Feb-13-07, 08:04
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Taking MY Turn
Posts: 10,849
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Plan: Intuitive Eating
Stats: 240/220.8/190
BF:
Progress: 38%
Location: NY
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Monday's Workout (2/12)
Here are a few more details that I jotted down. The machines are VERY new to me, and trainer was adjusting and determining what I could handle yesterday, so I'm still iffy on the actual weights I managed. (The machines we used start out with a base weight and then you add those circular weights to it on either side to create a total).
Warm-up: 10 minutes upright bike
Abs/Core - Trainer supervised and adjusted
Bridge with feet on stability ball - in motion (pulling feet back, bending knees, and contracting glutes and hamstrings) - 10 reps, 3 sets
Plank with forearms on stability ball - holding for 30 ct, 3 sets. Final set with feet on BOSU ball.
Crunches using stability ball (transfer from knees to overhead) - 25 reps, 2 sets
L-shaped crunch with heavier medicine ball - reaching for toes, 25 reps, 2 sets
"Leg lift" crunches - laying on back, holding rail with arms, lift both legs to L-shape and then pelvic tilt (lifting tush) swing legs back down to straight position (no touching floor), repeat! 10 reps, 3 sets (one without the rail - Both are Killer!)
Heavy weight set
Note: All of these began with a "no weight" warm-up and then started lower to determine what I could handle. The weight listed is where I ended up for at least the last two sets.
Chest Press (chest) - 45#, 1 warm-up set of 10 (no weight) and 3 sets of 8 with added weight
Iso-lateral row (back) - 100#+ - 1 warm-up set of 10 (no weight) and 3 sets of 8 with added weight
(machine has base weight over and above what was added)
Iso-lateral shoulder press (shoulders) - 50# total - 1 warm-up set of 10 (no weight) and 3 sets of 8 with added weight
(includes machine base weight in this estimate - this is a weak spot for me)
Squat (legs) - 100# - 1 warm-up set of 10 (no weight) and 3 sets of 8 with added weight
Leg Extension (legs/quads) - 50# 1 warm-up set of 10 (no weight) and 3 sets of 8 with added weight
Prone Leg Curl (legs/hamstrings) - 40# 1 warm-up set of 10 (no weight) and 3 sets of 8 with added weight
Pull-up - modified/assisted on machine, 3 sets of 8 (increased from last week's 3 sets of 6)
Final test: Push-ups - 1 set of 8, 1 set of 9, 1 set of 10, with rest in-between
Cardio: 30 minutes elliptical, heartrate average 145+ with random intervals
P.S. I'm writing this the day after and I'm officially quite sore!!!
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