my workout journey

workouts!!!!

Workout #1 - Back and Biceps.

lat pulldown with bar - 4 sets of 12 - 2 sets in front of head @ 70lbs, 2 sets behind head at 60lbs

lat pulldown with v-bar - 3 sets of 12 - at 70lbs.

bent over row with bar - 4 sets, last set drop set 3 times.  

dumbbell curls - 4 sets of 12 at 20lbs

barbell curls wide grip - 3 sets of 12 at 35lbs

isolated curbs w/ the cables - 3 sets, 4th set drop set 3 times. 

hammer curls - 4 sets at 10lbs

i’ll post pictures of my other workouts.

i’ve been slacking…

on posting!  not on working out.  =]

okay, so i joined a new gym, it’s an all girl gym called Pink Iron.  I really like it.  I went on sunday for a friends and family thing.  my friend luci goes there.  the workout was a buddy workout.  i can’t remember exactly what it was but it included med ball situps, burpees, jump rope, and running.  after that i had a client, then went and did a glute/calves workout.  

monday;

did a lean and mean, which is a cardio class.  it was tabata/circuit with 5 stations.  took about 30 minutes.  then we did the WOD, which was an AMRAP.  I think it was 15 minutes? it was 9 Sumo Deadlift Highpulls, 7 pushups, and 5 knees to elbows.  I think i got 17 rounds plus 7 pushups and 2 SDHP.

Tuesday;

rest day.

today;

workout #1 - Quads;

Leg extensions - 80lbs - 4 sets of 12

leg press - 140lbs - 4 sets of 12 

barbell squats - 70lbs - 4 sets of 12

lunges with a 35lb plate - 4 sets of 12 

workout #2 - lean and mean;

FIGHT GONE BAD;

3 rounds, 1 min for each, 1 min rest.

Push Press - #55

Box Jumps - 20in

SDHP - #55

Wall Balls - 12lb

Rowing for calories 

at the end we added up all of our reps for each set and i got; 326.

workout #3 - WOD;

strength;

5x5 back squats;

75-95-105-115-125 [only got 2 reps but it’s my PR!]

WOD;

2 rounds

29 DB floor to shoulders - 22.5lbs

29 mountain climbers [each leg]

29 push press - 45lbs

29 KB swings - 26lbs

i finished in 16:07 minutes.

i’m definitely getting stronger!  i didn’t think i could do the back squats at all.  it’s luci’s birthday tomorrow, should be a good WOD!  

///

today’s workout;

8 rounds of 8 reps; push press with 50lbs barbell

4 sets of 12 - dumbbell lateral raise - 7.5lbs

4 sets of 12 - dumbbell front raise - 10lbs

4 sets of 12 - dumbbell laying down single arm fly - 17.5lb

4 sets of 12 - cable pulldown w/ rope - 70lbs

4 sets of 12 - standing overhead tri extensions w/ rope - 30lbs

4 sets of 15 - hanging knee raises

then i did 3 rounds of 21/15/9

kettlebell swings with 25lb

pushups

squats

then i rowed 2000 meters in 10;30.

AND then i was done.  Gonna go workout at a new gym tomorrow, i’m excited!

new workout.

started this workout today;

http://cutandjacked.com/sites/default/files/images/workouts/angela_gist_W/angie_female_workout.pdf

i like it!

gonna hit the crossfit gym tonight too.  this will be an intense 30 days!  i feel good about it.

stats & workout #1

I lost an inch this week.  WOO!

Workout #1;

1000M row

10 box jumps 20/24in i don’t know how high it was.

3 sets of 15 - Leg press machine 180lbs

3 sets of 15 - seated calve raises - 70lbs

3 sets of 5 - Front Squats - first 2 at 65lbs, last set at 70lbs.

looks like i’ll be doing Angie tonight at Crossfit.  I’m excited for workout #2!

todays workout.

Warmup; 

3 rounds 

-500M row

-20 Air Squats

-10 Pushups

Workout;

21 15 9

-Deadlift - I did 95lbs.  

-Handstand into pushups.

Time; 15;32

I wasn’t really going that fast, obviously.  It’s harder to do it at 24 hour, with the weights they have.  But whatever, I feel good about it.

Then I decided to see what I could 2 Rep max out at on the Seated Cable Row.  Got up to 115lbs!  I’m feeling good about that, my last max rep was at 100.

Then I swam half a mile and sat in the hot tub for 20 minutes.  

Overall, I’d say that I had a great workout!

andddd workout #3 and 4.

Feeling pretty good about myself today!  The teacher said that I was doing really good at the Snatches and if I’d ever done them before, which I hadn’t.  That made me feel good.  =]  First, I did Whip;

WhipCON:

8 rounds of tabata each station. 1 min rest in between stations:

1 Air Dyne - it’s a stationary bike with the arm things.
2 Sandbag(men)/Versa Fit log (ladies) clean and jerk  - I did a 40lb bag, and this one was super hard, because I did it last.
3 Floor Squats - Jump Squats.
4 Stationary High Knees
5 Ski 
6 4(men)/3(ladies) burpees as fast as possible -rest rest of 20 seconds - I did 4 most of the time, a few times 3.
7 One arm Push Press with Dumbbells (switch arms every 5 reps) - I was using a 15lb

After this, I didn’t want to do the WOD at all, I was really tired.  But I drank water and pushed through it!

We warmed up with 1st half of class Rowing while other half holds plank.  Then she went through the Snatches.  Then the WOD;

CrossFit:

5 rounds:

Row 250m
take the rest of the 2min to get as much snatches as possible(95/65) - I did 48 lbs. and got 32 done total.
rest 2 min

I’m feeling pretty awesome about Crossfit!  I just need to figure out how I’m going to afford it when my free month is over.  =/  

BACK AT IT!

so, i’ve been sick past few days, and it has SUCKED! but i’m back at it!  slept about 12 hours last night, i think that helped.  for workout #1, i did what i would have done at Crossfit last night;

Warm up; 

1000M Row

WhipCON:

3 Rounds:

20 broad jumps
20 Kettle Bell Swings - 25lbs I had to use a dumbbell cause my gym doesn’t have Kettlebells [BOO!]
12 Clapping Pushups  - I can’t do clapping pushups, yet.

CrossFit:

Strength:

20 rep squat with Max weight - I did them at 65lbs.  I had to break them up cause I couldn’t do them all at once.

AMRAP 6:

5 Push Press (95/65) - I did 60lbs.
1 wall walk
5 Knees to elbows - I realized why people don’t use gloves, and the pullup bar at 24 hour sucks cause it’s too small.

Rest around 5 minutes 

-I got 7 rounds done.  

After that I did 10 Vertical Box Pushups and stretched.  

I can’t wait for tonight!  Round TWO!

Fundamental #3 complete.

learned olympic lifting today.  i definitely have a lot of work, but i’m excited.

the workout was easy;

500M row, 40 air squats, 30 crunches, 20 pushups, and probably like a 100M run.  did it in 6:27. can’t wait to learn more!  i wish the fundamentals were all in a row.  but it’s okay.  planning on doing legs and chest at the gym tomorrow.  josh is going to spot me, so we’ll see what i can max out at on bench presses.

i’ll probably do some rowing at the gym and a run later, then MAYBE go to the whip class at the crossfit gym.  we’ll see.  time for dinner!

weights/tabata/arms.

did tabata today, it’s arms day!

-tricep pushdown - 20lbs

-lying tricep extensions - 20lbs

-barbell curls - 25lbs

-hammer curls - 10lbs

-palms up/palms down seated wrist curls - 5lbs.

i also did 10 knee vertical pushups on a box.

then i did a body rock!  i’ll post the video after this.  i just got done, and let me tell you it was hard!  i modified it a little, did dive bombers for the 1st round, then switched to pike pushups, and i couldn’t do the full pistol squats, i could get about halfway down.

gonna clean the apartment, then do 10 handstands against the wall.  trying to hold them as long as i can.