Thursday workouts
60 min of weights - core/legs
quick 2 mile run on TM in 14:47, mile 1 @ 8:07, mile 2 @ 6:40
60 spin on stationary bike (AE intervals - 24.64 miles)
i did the run when i signed up for the seasons first 5K this saturday and realized i hadn't run 1 minute in a week :) i needed a confidence booster to prep for saturday morning.
quick 2 mile run on TM in 14:47, mile 1 @ 8:07, mile 2 @ 6:40
60 spin on stationary bike (AE intervals - 24.64 miles)
i did the run when i signed up for the seasons first 5K this saturday and realized i hadn't run 1 minute in a week :) i needed a confidence booster to prep for saturday morning.
Where are we going?? And why am I in this handbasket??
right now. somewhere. somebody is working harder than you.
right now. somewhere. somebody is working harder than you.
Hey Nate
I crushed my Hams and Glutes and started working my shoulders again.
Exercise 1 - Kneeling leg raise (push up the padded bar of the leg curl machine)
3 Sets of 55 lbs x 15 reps
Exercise 2 - Seated Leg Curls
3 Sets on setting *9* x 12 reps
Exercise 3 - Kneeling Good Mornings
3 sets of 145 x 15
Exercise 4 - Laying Leg Curl
Set 1 - 55x 15
Set 2 - 65 x 12
Set 3 - 70 x 8
Set 4 - 80 x 5
Exercise 5 - Plie Squats
3 sets of 85lbs x 15
Exer**** 6 - Kneeling Falls (Kneel straight up - someone holds your ankles and you fall as far forward as you can - keeping back straight - without falling to ground - then come back to a straight position. I do about 5 of these and I'm spent!
Shoulders (first time in 2 months due to tendonitis)
Side Raise
Set 1 - 15lb x 15
Set 3 - 20lb x 10
Set 3 - 25lbs x 6
Shoulder Press - Machine
Set 1 - Level 8 x 20
Set 2 - Level 9 x 18
Set 3 - Maxed out machine x 12
Rear Delt Fly
Set 1 - 10 lbs x 12
Set 2 - 15 lbs x 10
Set 3 - 15 lbs x 8
I crushed my Hams and Glutes and started working my shoulders again.
Exercise 1 - Kneeling leg raise (push up the padded bar of the leg curl machine)
3 Sets of 55 lbs x 15 reps
Exercise 2 - Seated Leg Curls
3 Sets on setting *9* x 12 reps
Exercise 3 - Kneeling Good Mornings
3 sets of 145 x 15
Exercise 4 - Laying Leg Curl
Set 1 - 55x 15
Set 2 - 65 x 12
Set 3 - 70 x 8
Set 4 - 80 x 5
Exercise 5 - Plie Squats
3 sets of 85lbs x 15
Exer**** 6 - Kneeling Falls (Kneel straight up - someone holds your ankles and you fall as far forward as you can - keeping back straight - without falling to ground - then come back to a straight position. I do about 5 of these and I'm spent!
Shoulders (first time in 2 months due to tendonitis)
Side Raise
Set 1 - 15lb x 15
Set 3 - 20lb x 10
Set 3 - 25lbs x 6
Shoulder Press - Machine
Set 1 - Level 8 x 20
Set 2 - Level 9 x 18
Set 3 - Maxed out machine x 12
Rear Delt Fly
Set 1 - 10 lbs x 12
Set 2 - 15 lbs x 10
Set 3 - 15 lbs x 8
Life Begins Outside Your Comfort Zone
The "Band" isn't Around Your Head
Leslee in Connecticut
3/9/09 240 BMI 38% Body Fat 44% Size 18 Measurements 44-36-45
10/9/2010 139 BMI 22% Body Fat 12% Size 2/3 Measurements 35-27-34
Current 155 BMI 24% Body Fat 18% Size 4/5 Measurements 36-28-35
The "Band" isn't Around Your Head
Leslee in Connecticut
3/9/09 240 BMI 38% Body Fat 44% Size 18 Measurements 44-36-45
10/9/2010 139 BMI 22% Body Fat 12% Size 2/3 Measurements 35-27-34
Current 155 BMI 24% Body Fat 18% Size 4/5 Measurements 36-28-35
Crossfit in the Park. I was able to snatch a 26# bell!
HW - 225 SW - 191 GW - 132 CW - 122
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