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11/27/08 - Rest
11/28/08 Warm-up: 5 min on the treadmill 2.8-3.2mph incline 1.5 Front Squats: 3x5x42.4lb RDL: 3x8x62.4lb-barbell Neg chins: 3x5 Arnold Presses: 1x8x15lb DBs, 1x7x15lb DBs, 1x7x15lb DBs One Arm DB Rows: 3x8x20+lb DB Low Incline DB Press: 2x6x20+lb DB, 1x5x20+lb DB Weighted crunches on ball: 1x18x(2)10lb plates, 2x12x(2)10lb plates Then 20:00 min on the treadmill at 3.0-3.3mph incline 1.5incline 1.07 miles this included 1 min(18-19) at 4 mph 11/29/08 Cardio on the treadmill Time/Speed/Incline Start/2.8/1.5 1 / 2.8 / 1.5 2 / 2.8 / 1.5 3 / 2.8 / 1.5 4 / 2.8 / 1.5 5 / 2.8 / 1.5 6 / 2.8 / 2.0 7 / 2.8 / 2.0 8 / 2.8 / 2.0 9 / 2.8 / 2.0 10 / 2.8 / 1.5 11 / 2.8 / 3.0 12 / 2.8 / 3.0 13 / 2.8 / 3.0 14 / 2.8 / 3.0 15 / 2.8 / 1.5 16 / 2.8 / 4.0 17 / 2.8 / 4.0 18 / 2.8 / 4.0 19 / 2.8 / 4.0 20 / 2.8 / 1.5 21 / 2.8 / 5.0 22 / 2.8 / 5.0 23 / 2.8 / 5.0 24 / 2.8 / 5.0 25 / 2.8 / 1.5 26 / 2.8 / 6.0 27 / 2.8 / 6.0 28 / 2.8 / 6.0 29 / 2.8 / 6.0 30 / 2.8 / 1.5 31 / 2.8 / 7.0 32 / 2.8 / 7.0 33 / 2.8 / 7.0 34 / 2.8 / 7.0 35 / 2.8 / 1.5 36 / 2.8 / 8.0 37 / 2.8 / 8.0 38 / 2.8 / 8.0 39 / 2.8 / 8.0 40 / 2.8 / 1.5 41 / 2.8 / 9.0 42 / 2.8 / 9.0 43 / 2.8 / 1.5 44 / 2.8 / 1.5 45 / 2.8 / 1.5 46 /Stopped 11/30/08- Rest 12/01/08 Warm-up: 5 min on the treadmill 2.8-3.2mph incline 1.5 Front Squats: 3x6x42.4lb RDL: 1x8x67.4lb-barbell, 1x7x67.4lb-barbell, 1x6x67.4lb-barbell Neg chins: 3x5 Arnold Presses: 2x8x15lb DBs, 1x7x15lb DBs One Arm DB Rows: 3x5x25+lb DB Low Incline DB Press: 1x6x20+lb DB, 1x5x20+lb DB, 1x4x20+lb DB Weighted crunches on ball: 1x20x(2)10lb plates, 2x15x(2)10lb plates Then 11:17 min on the treadmill at 3.0 incline 1.5-2.0 incline 0.56 miles |
12/22/08
Warm-up: 5 min on the treadmill 2.8-3.0mph incline 1.5 Front Squats: 3x7x42.4lb RDL: 1x8x67.4lb-barbell. 1x7x67.4lb, 1x5x67.4lb Neg chins: 3x4 Arnold Presses: 2x8x15lb DBs, 1x6x15lb DBs One Arm DB Rows: 3x5x25+lb DB Low Incline DB Press: 3x5x20+lb DB Weighted crunches on ball: 3x20x(2)10lb plates Then 11:00 min on the treadmill at 3.0mph incline 1.5 incline 0.54 miles 12/24/08 Cardio on the treadmill Time/Speed/Incline Start/2.8/1.5 1 / 2.8 / 1.5 2 / 2.8 / 1.5 3 / 2.8 / 1.5 4 / 2.8 / 1.5 5 / 2.8 / 1.5 6 / 2.8 / 2.0 7 / 2.8 / 2.0 8 / 2.8 / 2.0 9 / 2.8 / 2.0 10 / 2.8 / 1.5 11 / 2.8 / 3.0 12 / 2.8 / 3.0 13 / 2.8 / 3.0 14 / 2.8 / 3.0 15 / 2.8 / 1.5 16 / 2.8 / 4.0 17 / 2.8 / 4.0 18 / 2.8 / 4.0 19 / 2.8 / 4.0 20 / 2.8 / 1.5 21 / 2.8 / 5.0 22 / 2.8 / 5.0 23 / 2.8 / 5.0 24 / 2.8 / 5.0 25 / 2.8 / 1.5 26 / 2.8 / 6.0 27 / 2.8 / 6.0 28 / 2.8 / 6.0 29 / 2.8 / 6.0 30 / 2.8 / 1.5 31 / 2.8 / 7.0 32 / 2.8 / 7.0 33 / 2.8 / 7.0 34 / 2.8 / 7.0 35 / 2.8 / 1.5 36 / 2.8 / 8.0 37 / 2.8 / 8.0 38 / 2.8 / 8.0 39 / 2.8 / 8.0 40 / 2.8 / 1.5 41 / 2.8 / 9.0 42 / 2.8 / 9.0 43 / 2.7 / 1.5 44 / Stopped 12/26/08 Warm-up: 5 min on the treadmill 2.8-3.0mph incline 1.5 Front Squats: 3x8x42.4lb RDL: 3x8x67.4lb-barbell Neg chins: 1x6, 2x5 Arnold Presses: 2x8x15lb DBs, 1x7x15lb DBs One Arm DB Rows: 1x7x25+lb DB, 2x6x25+lb DB Low Incline DB Press: 2x6x20+lb DB, 1x5x20+lb DB Weighted crunches on ball: 3x20x(2)10lb plates 12/29/08 Warm-up: 5 min on the treadmill 2.8-3.0mph incline 1.5 Front Squats: 3x8x46.2lb RDL: 1x8x71.2lb-barbell, 2x7x71.2lb-barbell Neg chins: 3x5 Arnold Presses: 3x8x15lb DBs One Arm DB Rows: 2x8x25+lb DB, 1x6x25+lb DB Low Incline DB Press: 1x8x20+lb DB, 2x7x20+lb DB Weighted crunches on ball: 3x20x(2)10lb plates 12/31/08 Warm-up: 5 min on the treadmill 2.8-3.0mph incline 1.5 Front Squats: 3x5x51.2lb RDL: 3x8x71.2lb-barbell Neg chins: 3x6 Arnold Presses: 2x8x15+lb DBs, 1x3x15+lb DBs One Arm DB Rows: 1x8x25+lb DB, stopped, it was messing with my neck Low Incline DB Press: 1x8x20+lb DB, 1x6x20+lb DB, 1x5x20+lb DB Weighted crunches on ball: 1x20x(2)10lb plates 1/2/09 Warm-up: 5 min on the treadmill 2.8-3.0mph incline 1.5 Front Squats: 2x6x51.2lb barbell, 1x5x51.2lb RDL: 3x6x76.2lb-barbell. Neg chins: 3x6 Arnold Presses: 2x5x15+lb DBs, 1x4x15+lb DBs One Arm DB Rows: 1x7x25+lb DB, 1x6x25+lb DB, 1x5x25+lb DB-I went slower and really paid attention to my form and didn’t try to do more then I could with good form. It didn’t seem to bother my neck today. Low Incline DB Press: 1x7x20+lb DB, 1x6x20+lb DB, 1x4x20+lb DB Weighted crunches on ball: 3x14x(1)10lb plate +(1)14.3lb weight Then 20:00 min on the treadmill at 3.0mph incline 3.0-4.0 incline 1.00 miles |
01/03/09
Hill Repeats at 2.8 mph Warm-up: 5 minutes at 1.5% incline 4 minutes at 2% 1 minute at 1.5% 4 minutes at 3% 1 minute at 1.5% 4 minutes at 4% 1 minute at 1.5% 4 minutes at 5% 1 minute at 1.5% 4 minutes at 6% 1 minute at 1.5% 4 minutes at 7% 1 minute at 1.5% 4 minutes at 8% - dropped to 2.7mph 1 minute at 1.5% 4 minutes at 9% Cool-down 5 minutes at 1.5% |
1/5/09
Warm-up: 5 min on the treadmill 2.8-3.0mph incline 1.5 Front Squats: 2x7x51.2lb barbell, 1x5x51.2lb RDL: 3x7x76.2lb-barbell. Neg chins: 3x6 Arnold Presses: 2x5x15+lb DBs, 1x4x15+lb DBs One Arm DB Rows: 1x7x25+lb DB, 1x6x25+lb DB, 1x5x25+lb DB I didn't use the bench today. I used forearm over my thigh. I seemed to word pretty well. Low Incline DB Press: 1x7x20+lb DB, 1x5x20+lb DB, 1x4x20+lb DB Weighted crunches on ball: No abs today. I am going to try doing abs on my non lifting days. Then 20:00 min on the treadmill at 3.0mph incline 3.0% incline 1.00 miles |
I decided to keep doing the weighted crunches instead of a seperate ab workout, for now.
1/7/09 Warm-up: 5 min on the treadmill 2.8-3.0mph incline 1.5 Front Squats: 1x8x51.2lb barbell, 1x7x51.2lb, 1x6x51.2lb RDL: 1x8x76.2lb-barbell, 2x7x76.2lb-barbell Neg chins: 1x7, 2x6 Arnold Presses: 3x5x15+lb DBs One Arm DB Rows: 1x8x25+lb DB, 1x7x25+lb DB, 1x6x25+lb DB Low Incline DB Press: 1x8x20+lb DB, 1x6x20+lb DB, 1x5x20+lb DB Weighted crunches on ball: 1x12 x8lb DB, 1x12x10lb DB, 1x10x12lb DB holding weight over head |
01/08/09-Rest
1/9/09 Warm-up: 5 min on the treadmill 2.8-3.0mph incline 1.5 Front Squats: 1x8x51.2lb barbell, 1x8x51.2lb, 1x7x51.2lb RDL: 1x8x51.2lb-barbell, 1x8x76.2lb-barbell, 1x7x76.2lb-barbell Neg chins: 1x7, 2x6 Arnold Presses: 1x6x15+lb DBs, 2x5x15+lb DBs One Arm DB Rows: 1x8x25+lb DB, 1x7x25+lb DB, 1x6x25+lb DB Low Incline DB Press: 1x8x20+lb DB, 1x6x20+lb DB, 1x5x20+lb DB I had to stop because not enough time. |
01/10/09
Hill Repeats at 2.8 mph Warm-up: 5 minutes at 1.5% incline 4 minutes at 2% 1 minute at 1.5% 4 minutes at 3% 1 minute at 1.5% 4 minutes at 4% 1 minute at 1.5% 4 minutes at 5% 1 minute at 1.5% 4 minutes at 6% 1 minute at 1.5% 4 minutes at 7% 1 minute at 1.5% - dropped to 2.6mph 4 minutes at 8% 1 minute at 1.5% 4 minutes at 9% Cool-down 5 minutes at 1.5% |
01/11/09-Rest
01/12/09-Too busy - no workout 01/13/09-I didn't get a change to workout today either. 1/14/09 Warm-up: 5 min on the treadmill 2.8-3.0mph incline 1.5 Front Squats: 2x8x51.2lb barbell, 1x8x51.2lb RDL: 2x8x51.2lb-barbell, 1x7x76.2lb-barbell Neg chins: 3x7 Arnold Presses: 1x6x15+lb DBs, 2x5x15+lb DBs One Arm DB Rows: 1x8x25+lb DB, I had to stop because someone came to my house to visit. |
01/15/09-Rest
1/16/09 Warm-up: 5 min on the treadmill 2.8-3.0mph incline 1.5 Front Squats: 3x6x57.2lb barbell RDL: 3x8x77.2lb-barbell Neg chins: 2x8, 1x7 Arnold Presses: 2x6x15+lb DBs, 1x5x15+lb DBs One Arm DB Rows: 1x7x25+lb DB, 2x6x25+lb DB Low Incline DB Press: 1x7x20+lb DB, 2x6x20+lb DB Weighted crunches on ball: 3x10x12lb DB overhead Then; 20 min on treadmill, 3.0mph, 1.5% incline, 1 mile |
01/17/09
Hill Repeats at 2.8 mph Warm-up: 5 minutes at 1.5% incline 4 minutes at 2% 1 minute at 1.5% 4 minutes at 3% 1 minute at 1.5% 4 minutes at 4% 1 minute at 1.5% 4 minutes at 5% 1 minute at 1.5% 4 minutes at 6% 1 minute at 1.5% 4 minutes at 7% 1 minute at 1.5% - dropped to 2.6mph 4 minutes at 8% 1 minute at 1.5% 4 minutes at 9% 1 minute at 1.5% 4 minutes at 10% Cool-down 6 minutes at 1.5% WHOOO HOOO!!!!! I made it thru the 10% incline. That's the first time. |
01/18/09-Rest
01/19/09-Too busy 1/20/09 Warm-up: 5 min on the treadmill 2.8-3.0mph incline 1.5 Front Squats: 2x7x57.2lb barbell, 1x6x57.2lb barbell RDL: 1x7x82.2lb-barbell, 2x6x82.2lb-barbell Neg chins: 2x8, 1x7 Arnold Presses: 1x6x15+lb DBs 1/22/09 Warm-up: 5 min on the treadmill 2.8-3.0mph incline 1.5 Front Squats: 3x7x57.2lb barbell RDL: 3x7x82.2lb-barbell Neg chins: 2x8, 1x7 Arnold Presses: 2x6x15+lb DBs, 1x5x15+lb DBs One Arm DB Rows: 2x7x25+lb DB Had to stop. 01/23/09 Low Incline DB Press: 1x8x20+lb DB, 2x7x20+lb DB Weighted crunches on ball: 3x10x12lb DB overhead I cycle of the AB BOOT CAMP just to see how I like it. Then; HIIT on the treadmill 5 min warmup 1.5% incline 3.0mph 20 sec ~ 5.0mph - 60 sec ~ 3.0mph 30 sec ~ 6.0mph - 60 sec ~ 3.0mph x 4 5 min cool down ~ 3.0mph |
01/24/09
Hill Repeats at 2.8 mph Warm-up: 5 minutes at 1.5% incline 4 minutes at 2% 1 minute at 1.5% 4 minutes at 3% 1 minute at 1.5% 4 minutes at 4% 1 minute at 1.5% 4 minutes at 5% 1 minute at 1.5% 4 minutes at 6% 1 minute at 1.5% 4 minutes at 7% 1 minute at 1.5% - dropped to 2.6mph 4 minutes at 8% 1 minute at 1.5% 4 minutes at 9% 1 minute at 1.5% 4 minutes at 10% Cool-down 5 minutes at 1.5% OMG I really really wanted to quit about half way thru. I just didn't feel like doing it. But I forced myself to finish and I am glad I did. |
01/25/09-Rest
1/26/09 Warm-up: 5 min on the treadmill 2.8-3.1mph incline 1.5 Front Squats: 1x8x57.2lb barbell, 2x7x57.2lb barbell RDL: 1x8x77.2lb-barbell, 2x7x77.2lb-barbell Neg chins: 2x8, 1x7 Arnold Presses: 2x7x15+lb DBs, 2x5x15+lb DBs One Arm DB Rows: 2x7x25+lb DB, 1x6x25+lb DB Low Incline DB Press: 1x8x20+lb DB, 2x6x20+lb DB Then; 20 min on treadmill, 3.2mph, 1.5% incline, 1.06 miles That's the first time I was able to increase my speed on the treadmill. I wonder if it had anything to do with the HIIT I did last week? |
01/27/09
Warm-up: Treadmill - 5.07min, 2.8-3.0mph, .25 miles, 1.5% incline Ab Boot Camp 2 Circuits of 10 reps each Then: Treadmill 2% incline, 3.2mph, .63 miles, 12:00 min. |
1/28/09
Warm-up: 5 min on the treadmill 3.0-3.2mph incline 1.5 Front Squats: 1x8x57.2lb barbell, 2x7x57.2lb barbell RDL: 1x8x77.2lb-barbell, 2x7x77.2lb-barbell Neg chins: 3x8 About a 2 hour break. Arnold Presses: 1x7x15+lb DBs, 2x5x15+lb DBs One Arm DB Rows: 2x7x25+lb DB, 1x6x25+lb DB Low Incline DB Press: 1x8x20+lb DB, 1x7x20+lb DB, 1x6x20+lb DB Then; 27 min on treadmill, 3.2mph, 2.0% incline, 1.42 miles 1/29/09 Warm up - Treadmill 5:00min, .26 miles, 3.0-3.2mph, 1.5% incline AB Boot Camp - 2 circuits of 12 reps each Then - Treadmill 10:01min, .54 miles, 3.3mph, 1.5% incline |
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