keeping track and staying on track
today was weight training day
20 minute warm-up run on treadmill 9.6 minute mile -2.1 miles total 3 sets biceps (10lb dumbbells) - 18 reps 3 sets tricepts (10lb dumbbells) - 18 reps 3 sets military press (10lb dumbbells) -18 reps 3 sets french press (15lb dmbls) - 18 reps 3 sets Lat raises (25lb dmbls) - 18 reps 3 sets crunches - 25 3 sets side crunches - each side - 25 3 sets pelvic raises - 25 |
Tae-bo and firm ab workout - total 55 minutes
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today was another weight training day. I decided to up the weights for the last set to see how I would feel. Oh my I feel GOOOOD. Next week I'll start with the new weights and see if I can do 3 continuous sets with them.
So this is what I did: 20 minute warm-up run on treadmill 9.6 minute mile -2.1 miles total - burned 291 calories 2 sets biceps (10lb dmbs) - 18 reps 1 set biceps (12lb dmbs) - 18 reps 2 sets triceps (10lb dumbbells) - 18 reps 1 set triceps (12lb dmbs) - 18 reps 2 sets military press (10lb dmbs) -18 reps 1 set military press (12lb dmbs) - 18 reps 2 sets french press (15lb dmbls) - 18 reps 1 set french press (20lb dmbls) - 18 reps) 3 sets Lat raises (25lb dmbls) - 18 reps (these hurt enough. I decided not to up the weight just yet) 3 sets crunches - 25 3 sets obliques- each side - 25 3 sets lower abs- 25 |
Sunday... did tae-bo and firm parts video for my abs. total 55 minutes.
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Ran for 20 minutes on the treadmill. Started at 6.0 mph and increased the speed every 5 minutes by .2 mph. Ended at 6.6 for a total of 2.1 miles. Also did upper body weight training: increased weights from 10-12; 15-25; 25-30. Lowered reps to 15. Did the new ab work found on exercise forum. http://ourworld.compuserve.com/homepages/meriam/. Did The Scarlett O'Hara, Superman Sling for the back and The Spastic Butterfly. Will do them for a month as recommended and see the results.
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Tae-bo Advanced tape in the A.M.
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Ran for 20 minutes on the treadmill. Started at 6.0 and increased the speed every 5 minutes by .2. For minutes 10-15 increased by .3. Ended at 6.7 for a total of 2.2 miles. Also did upper body weight training: decided to go back to regular weight but increase the reps. 10 lbs/24x; 15lbs/24x; 25lbs/24x. Did The Scarlett O'Hara, Superman Sling for the back and The Spastic Butterfly.
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Don't the ab exercises work ya hard? I have done them before. I need to get back on track with them.
Keep up the good work! L |
42 minutes on Elliptical Trainer and The Scarlett O'Hara, Superman Sling for the back and The Spastic Butterfly.
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Ran for 20 minutes on the treadmill. Started at 6.0 and increased the speed every 5 minutes by .2. For minutes 18-20 increased by .5. Ended at 6.9 for a total of 2.2 miles. 10 lbs/24x; 15lbs/24x; 25lbs/24x. Did The Scarlett O'Hara, Superman Sling for the back and The Spastic Butterfly.
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Tae-bo Advanced tape (50 minutes), 20 minute Windsor Pilate, Scarlett O'Hara, Superman Sling for the back and The Spastic Butterfly (10 minutes)
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40 minute home made tae-bo tape (8 minute (2x - end stretch)) and Basic (30 minute); Firm upper body tape (35 minutes)
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exercise:
2 miles on treadmill (18:18) 3 miles on Elliptical Trainer (46:25) 10 minutes in sauna |
40 minute home made tae-bo tape (8 minute (2x - end stretch)) and Basic (30 minute); Firm upper body tape (35 minutes)
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Advanced Tae-bo (1 hour)
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