Running 2.25 miles 00:21
Walking 1.5 miles 00:22
Deadlifts
Set 1: 115lbs 8 reps
Set 2: 125lbs 5 reps
Set 3: 135lbs 5 reps
Jump Squats
Set 1: 70lbs 10 reps
Set 2: 70lbs 8 reps
Lunge shoulder press (10 each leg)
Set 1: 15lbs 20 reps
Set 2: 15lbs 20 reps
Hamstring curls (4 plates... not sure of the exact weight - 10 each leg) 20 reps
Workout Time: 1 hour(s) 15 minute(s)
Workout Date: 806 days ago
805 days ago at 9:08plink
Running 2 miles 00:18
Walking 1.3 miles 00:15
Bicept curls on the rings
Set 1: 10 reps
Set 2: 10 reps
Bicept Curls (did 3 different workouts on bicepts, so the 22.5 weight was a bit of a challenge being it the first time with 22.5) 20lbs 10 reps
Bicept Curls 22.5lbs 3 reps
Machine assisted bicept curls
Set 1: 70lbs 10 reps
Set 2: 60lbs 10 reps
Tricept Pull downs 50lbs 10 reps
Tricept push ups 10 reps
Overhead tricept extensions (thesegave me a good burn, but its one of my weaker routines... got a little work to do on this one) 12.5lbs 6 reps
Workout Time: 1 hour(s) 5 minute(s)
Workout Date: 812 days ago
811 days ago at 8:50plink
It was a legs day, great work out. I.Am. Exhausted.
But I am getting bored with cardio. I've done sprints, steady paced runs, both together, not to sure what else I can do to really get some good cardio in before my weight training... suggestions?
Sprinting (6.2 speed for 1 min, upped it to 7.5 for 1 min, incline of .5) 1.1 miles 00:09
Bike (resistance range from 7 - 12) 1.1 miles 00:05
Walking (speed of 4.2 average, incline of .5) 00:14
barbell shrug 10 reps
Jump squats (not totally sure of the weight... had 10 pounds added to the bar)
Set 1: 10 reps
Set 2: 12 reps
Deadlifts (did 5 with just the bar [45lbs] as a warm up)
Set 1: 45lbs 5 reps
Set 2: 90lbs 10 reps
Set 3: 110lbs 7 reps
Lunge shoulder press
Set 1: 15lbs 10 reps
Set 2: 15lbs 10 reps
Workout Time: 1 hour(s)
Workout Date: 813 days ago
812 days ago at 7:45plink
Nicole E. (@killerxxxqueen)
do more cardio stuff with the weights. i make 2 circuits of 5 leg exercises that i know will get my heart rate up along with working the muscles like squat jumps, lunge jumps, walking lunges, burpees, etc. i do that first to get my heart going, then do regular lifting, then do the cardio at the end. you should weight lift first anyway. =)
812 days ago at 8:40p
Running (.5 incline, 6.2 speed with a few sprints tossed in) 2.6 miles 00:25
Walking (.5 incline, average speed of 4.3) 1 miles 00:13
Speed Boxing (12 seconds, short break, 15 seconds, short break, 20 seconds, break to catch breath... repeat but in reverse order) - Did this twice.
Chest Press (I went all out on my first set, that my second set wasn't as great... but the routines in between each chest press were pretty tiring too) 45lbs 20 reps
Chest Press 45lbs 13 reps
Chest Fly 12lbs 12 reps
Boxing (variety of different routines on the bag... did about 5 minutes on the bag with short breaks in between) 12lbs 10 reps
Workout Time: 1 hour(s) 10 minute(s)
Workout Date: 818 days ago
817 days ago at 7:39plink
My trainer thought it would be fun to work me really hard to the point where I was exhausted (and I am rarely ever completely exhausted after a good work out). Well she achieved her goal! I was beat! But I felt great!!
Running (.5 incline, pace of 6.2 with a few sprints at 8.0 mixed in) 2.7 miles 00:26
Walking 1 miles 00:16
Manmakers
Set 1: 12.5lbs 10 reps
Set 2: 12.5lbs 10 reps
Resistance bike (about 1 minute warm up on easy speed, turned up the resistance to 12, pedaled hard for 20 seconds - did this 2 times per set) These killed me, but made for an awesome workout!
Set 1: 00:00
Set 2: 00:00
Ring Dips
Set 1: 7 reps
Set 2: 8 reps
Assisted pull ups
Set 1: 12 reps
Set 2: 10 reps
Side Lunges
Set 1: 12kgs 10 reps
Set 2: 12kgs 10 reps
Workout Time: 1 hour(s) 15 minute(s)
Workout Date: 819 days ago
817 days ago at 8:13alink
