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Workouts
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Friday -- April 4th, 2008
Mood at the beginning of the workout: Motivated
Mood at the end of the workout: Happy Workout summary: Worked out twice today. Upper body in the morning and agility in the evening
Workout details:
Upper Body in the Morning
Stretches - Chest, Back, Shoulders, Bicepts, Tricepts, Hamstrings, Quads, Calves.
Incline Bench Press--4 sets--135lbs x 10--185lbs x 6 reps x 3 sets
Pull Downs--4 sets--180lbs x 10 reps x 3 sets
Dumbell Curls -- 50lbs x 6reps x 3 sets
Bench Dips -- Body Weight x 3 sets x 15 reps
Military Press -- 150 x 3 sets x 12 reps
Back Extension -- 3 sets--Body Weight x 12 reps
Leg Lifts--3 sets x body weight x 12 reps
Stretches - Same as above.
Agility in the evening
Ran 3 miles.
5 Minute Warmup jog
15 minutes running telephone poles. I jogged a pole, then I did some kind of agility. Butt-Kicks, High Knees, Karaoke, Shuffles, Power Skips, shuffles, backward run.
10 minutes of sprint/walk telephone poles.
5 Minute cooldown jog.
I've done this workout a couple times now and I think I like it.
Wednesday -- April 2nd, 2008
Mood at the beginning of the workout: Motivated
Mood at the end of the workout: Happy Workout summary: Upper and Lower Body Workout details:
Quick workout, but I pushed myself harder.
Stretches - Chest, Back, Shoulders, Bicepts, Tricepts, Hamstrings, Quads, Calves.
Bench Press--4 sets--135lbs x 10--185lbs x 10 reps--185lbs x 8 reps x 2 sets
Cable Rows--4 sets--120lbs x 10 reps x 3 sets
Straight Bar Curls -- 85lbs x 6reps x 3 sets
Standing Tricept Kickbacks (with straight bar) -- 45lbs x 3 sets x 15 reps
Upright Row -- 45lbs x 3 sets x 12 reps
Back Extension -- 3 sets--Body Weight x 12 reps
Leg Lifts--3 sets x body weight x 12 reps
Calf Machine -- 3 sets x 270lbs x 25 reps
Leg Extension Machine -- 3 sets x 270lbs x 25 reps
Seated Leg Curls -- 3 sets x 150lbs x 12 reps
Leg Press -- 2 sets x 260lbs x 15 reps
Situps -- 1 set x 20 reps
Stretches - Same as above.
Workout felt good.
Tuesday -- April 1st, 2008
Mood at the beginning of the workout: Tired
Mood at the end of the workout: Tired Workout summary: Just a little run Workout details:
Just did an easy 15 minute jog on the treadmill. Went at about a 6mph pace.
I am still a little sore from Sundays workout.
Plus, I got to bet last night at 2:00am and the little ones woke me up about 5:30am. It made for a short night.
Tomorrow should be a better workout!
Monday -- March 31st, 2008
Mood at the beginning of the workout: Good
Mood at the end of the workout: Good Workout summary: Upper Body Workout details:
Quick upper body workout.
Stretches - Chest, Back, Shoulders, Bicepts, Tricepts, Hamstrings, Quads, Calves.
Bench Press--5 sets--135lbs x 10--185lbs x 4 reps--225lbs x 4reps x 3 sets
Pull Downs--4 sets--140lbs x 12 reps--160lbs x 8reps (last 3 sets)
Standing Dumbell Curls (Both arms at the same time)--45lbs x 8reps x 3 sets
Bench Dips (Feet on the ground)--3 sets x 15 reps
Military Press on Incline Machine--90lbs on each side x 2 sets x 10 reps
Back Extension on Machine--3 sets--Body Weight x 12 reps
Leg Lifts--3 sets x body weight x 12 reps
Stretches - Same as above.
Good workout!
Sunday -- March 30th, 2008
Mood at the beginning of the workout: In a hurry
Mood at the end of the workout: Good Workout summary: Ran 3 miles
Workout details:
Ran 3 miles.
5 Minute Warmup
15 minutes running telephone poles. I jogged a pole, then I did some kind of agility. Butt-Kicks, High Knees, Karaoke, Shuffles, Power Skips.
10 minutes of sprint/walk telephone poles.
5 Minute cooldown.
The workout was good. I felt good and I felt even better after the workout.
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