01.09.13
15 minute stretch
Bench Press 4 x 10 x 45
Lat Pull Down 4 x 10 x 55
Bent Over Row 4 x 10 x 45
Hamstring Extenstion 4 x 10 x 50
Bicep Curl 4 x 10 x 10
Hammer Curl 4 x 10 x 10
15 minute stretch
This was a short session as I will still sore and needed much stretching. It is definitely difficult to get back into this especially since my gym is a 40 minute commute away now that I moved. I think changing gyms again will help me get back on a more frequent track with this.
WEDNESDAY, AUGUST 22ND, 2012
Workout Routine:
Bench Press: 4 x 10 x 45
Lat Pull Down: 3 x 15 x 70
Body Weight Squats: 3 x 15 x Add 25 lbs
Power Clean & Press: 3 x 15 x 45
Stiff Leg Dead Lift: 3 x 15 x 45
Tricep “Curls”: 3 x 20 x 20
Dumbbell Arm Spans (Back): 3 x 15 x 15
Dumbbell Tricep “Pull Up”: 3 x 15 x 15
Walking Lunge: 3 x 20 x Add 20 lbs
Quad Extension: 3 x 15 x 70
Abs:
(By this point I was pooped so I only did one set.)
Flat Extended Leg Raise: 1 x 15; Add 10 lbs
Reverse Bicycle: 1 x 45 seconds; Add 10 lbs
Plank: 30 seconds; Add 10 lbs
Total Workout Time: 1 hour 50 minutes
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Music Choices:
American Nightmare - We’re Down Til We’re Underground
NAILS - Unsilent Death
Defeater - Empty Days & Sleepless Nights
Touche Amore - …To The Beat Of A Dead Horse
New Lows - Harvest The Carcass
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Today I inquired about a “Strength Coach” aka a personal trainer. They look like they make people do the most ridiculous routines and I want in on it. Also, on an entirely unrelated note, tonight’s photo features my boom-boom as it is starting to look pretty fantastic, if I do say so myself.
SATURDAY, AUGUST 18TH, 2012
Medium Pace Jog: 1 minute 30 seconds
Sprint: 30 seconds
Bench Press: 1 set x 10 reps x 55 lbs
Lat Pull Down: 1 x 15 x 70
Body Weight Squat: 1 x 20 x Add 25 lbs
Medium Pace Jog: 1 minute 30 seconds
Sprint: 30 seconds
Power Clean & Press: 1 x 10 x 45
Stiff Leg Dead Lift: 1 x 12 x 45
Push Up: 10 very sad push ups
Medium Pace Jog: 1 minute 30 seconds
Sprint: 30 seconds
Bent Over Row: 1 x 15 x 45
Walking Lunge: 1 x 20 x Add 20 lbs
Medium Pace Jog: 1 minute 30 seconds
Sprint: 30 seconds
Dumbbell Military Press: 1 x 15 x 45
Dumbbell Bicep Curl: 1 x 25 x 15
Dumbbell Tricep “Curls”: 1 x 20 x 20
Medium Pace Jog: 1 minute 30 seconds
Sprint: 30 seconds
ABS:
Flat Extended Leg Raises: 2 x 10 x Add 10 lbs
Twisting Exercise Ball Crunch: 2 x 15 x Add 10 lbs
Plank: 30 seconds; Add 10 lbs
Total Workout Time: 1 hour 20 minutes
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Music Choices:
American Nightmare - We’re Down Til We’re Underground
Integrity - Humanity Is The Devil
Loma Prieta - I.V.
American Nightmare - Background Music
Touche Amore - Parting The Sea Between Brightness And Me
(Sorry for the delayed posts… My internet has been down. Big ol’ thank ya to my landlord…)
Jog 1/2 mile
10 Minute Stretch
Lat Pull Down 4 x 10 x 70
Tri Extension 10 x 10 x 15
Hammer Curl 4 x 10 x 10
Bent Over Row 4 x 10 x 35? (The new machine was confusing as to how much actual weight I was using…)
Seated Leg Press 4 x 15 x 60
Quad Extension 4 x 15 x 55
Leg Raises 2 x 15
Leg Raises 2 x 15 + 10 lbs
10 Minute Stretch
I started back at Planet Fitness today because it is much closer to my new apartment than the Gold’s Gym in Medford (I was traveling 40 minutes by transit, working out for an hour and a half and paying more; this seems more logical). My workout was a rather short today because I was not used to the layout of the gym as I have never been there before. I was bummed to find out they down have a huge stretching area or a larger area to do walking lunges (nor do they have weighted bars to do walking lunges which I love doing..). At any rate, I felt good when I left and am now excited that I can workout before and after work without having to travel for days to get to the gym because when you think about it, it sometimes makes it that much harder to motivate myself to travel then workout then travel home. I didn’t find it to be worth it or gratifying.
Also: my room is pretty messy… sorry but not really.
01.04.13
Jog 10 minutes
Bench Press 4 x 10 x 45
Lat Pull Down 4 x 10 x 70
Body Weight Squat 4 x 10 (+25 lbs)
Hamstring Extension 3 x 10 x 50
Bent Over Row 4 x 10 x 45
Seated Tri Extension 3 x 10 x 10
Laying Tri Extension 3 x 10 x 10
Seated Curl 3 x 10 x 10
Hammer Curl 3 x 10 x 10
Cable Crunch 3 x 20 x 15
Leg Lift 4 x 20
Weighted Plank 3 x 15 seconds (+ 10 lbs)
First workout in a LONG time. I was sore for literally days and days.
jaclyndoe:
Going to the gym in shorts for the first time. Hoping to not to cause blindness from being so pale…
JULY 1, 2012
(Source: jaclyndoe)
MONDAY, AUGUST 20th, 2012 & TUESDAY, AUGUST 21ST, 2012
I actually forgot to write down my routine for this day… But it was basically the same with some modifications… My bad.
AUGUST 16TH, 2012
Workout Routine:
Medium Pace Jog: 1 minute 30 seconds
Sprint: 30 seconds
Bench Press: 1 set x 15 reps - 45 lbs
Lat Pull Down: 1 x 15 - 55 lbs
Body Weight Squat: 1 x 20
Medium Pace Jog: 1 minute 30 seconds
Sprint: 30 seconds
Powerclean & Press: 1 x 10 - 45 lbs (First time doing a complete set successfully!)
Stiff Leg Deadlift: 1 x 10 - 45 lbs
Push Ups: 1 x 10
Medium Pace Jog: 1 minute 30 seconds
Sprint: 30 seconds
Bent Over Row: 1 x 15 - 45 lbs
Walking Lunge: 1 x 20 (per leg) - holding 20 lbs
Military Press: 1 x 15 - 45 lbs
Barbell Curl: 1 x 15 - 15 lbs
Medium Pace Jog: 1 minute 30 seconds
Sprint: 30 seconds
Cooldown Walk: 2 minutes
Second Non-Consecutive Day Of Abs:
Exercise Ball Crunch: 2 x 25
Lying Bench Leg Raise: 2 x 20
Decline Crunch: 2 x 15 (will be adding weights in the future)
Plank: 2 x 30 second hold (added 10 lbs)
TOTAL WORKOUT DURATION: 1 HOUR 37 MINUTES
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Music Choices:
American Nightmare - We’re Down Til We’re Underground // (I start every workout with this album, FYI.)
Converge - Jane Doe
Defeater - Travels
Crime In Stereo - …Is Dead