I'm so excited about my new routine. I've been really struggling with boredom at the gym. I was always doing my 30-40 minutes cardio, usually the StairMaster, sometimes the elliptical or the bike, maybe 20 minutes on one and then 20 on the other. Then I'd do 40-50 minutes of strength. Same old exercises, same old boring routine.
Then I saw in infomercial on P90X. Not that I would ever buy it because I'm not discipline enough to work out at home. I have to go to the gym to exercise. It's just something I have to do. Maybe it's a competition thing, maybe it's just that I have to be in that environment. What it is, it's what I do.
The thing with the infomercial is it talks a lot about muscle confusion. Which is something I've read about but ignored. So now I'm adding new exercises every week.
Plus, I remembered when I had a personal trainer in the fall of 2008 she had me doing interval workouts and it really burned the fat. She'd have me do five minutes of intense cardio, then a a strength exercise, three sets, then five minutes cardio and then another strength exercise. I'm doing more than the five minutes of cardio but it's because I want to (I can't seem to stop in the middle of one of Lady Gaga's songs).
Here's my routine for today:
Warmup - 10 minutes on the StairMaster (level 5 to 10)
(reps and weight)
1. Lying tricep extension with dumbbells 12 @ 12 / 12 @ 12 / 10 @ 12 <--new & hard!
2. Spin Cycle - 10 minutes
3. Tricep pulldown w/ bar 12 @ 50 / 12 @ 55 / 15 @ 60
4. Spin Cycle - 11 minutes
5. Bicep Curls 8 @ 15 / 8 @ 15 / 12 @ 15 <--new & hard!
6. Concentrated bicep curls 12 @ 20 / 10 @ 20 8 @ 20
7. Spin Cycle - 16 minutes
8. Lat. pulldown (strap) 12 @ 62.5 / 10 @ 67.5 / 8 @ 75 <--75 pounds killer!
9. Seated dumbbell chest press 15 @ 15 / 10 @ 20 / 8 @ 20
10. One-arm dumbbell raise 4 @ 15 <--just trying it out, hurt
11. Spin Cycle - 6 minutes
Total calories burned per Polar monitor: 725
Average Heart Rate: 120
Maximum Heart Rate: 158
Two-hour workout
Saturday, January 2, 2010
Friday, January 1, 2010
Friday January 1, 2010 Workout
Warmup - 5 mins. Elliptical
1. Prone leg curl 15 @ 60 / 15 @ 67.5 / 15 @ 75
C - 5 minutes spin cycle & run around gym
2. Leg extension 15 @ 65 / 15 @ 70 / 15 @ 75
C - 5 minutes spin cycle & run around gym
3. Seated Leg Press 15 @ 140 / 15 @ 150 / 15 @ 160
C - 11 minutes spin cycle & run around gym
4. Smith machine lunges 10 @ 50 / 8 @ 60 / 8 @ 55
C - 7 minutes spin cycle & run around gym twice
5. Seated Leg Curl 15 @ 65 / 15 @ 72.5 / 15 @ 80
C - 8 minutes spin cycle & run around gym twice
714 calories burned
122 average heart rate
161 max heart rate
I really need to remember how hard I worked out, and not blow it by eating to much. :)
1. Prone leg curl 15 @ 60 / 15 @ 67.5 / 15 @ 75
C - 5 minutes spin cycle & run around gym
2. Leg extension 15 @ 65 / 15 @ 70 / 15 @ 75
C - 5 minutes spin cycle & run around gym
3. Seated Leg Press 15 @ 140 / 15 @ 150 / 15 @ 160
C - 11 minutes spin cycle & run around gym
4. Smith machine lunges 10 @ 50 / 8 @ 60 / 8 @ 55
C - 7 minutes spin cycle & run around gym twice
5. Seated Leg Curl 15 @ 65 / 15 @ 72.5 / 15 @ 80
C - 8 minutes spin cycle & run around gym twice
714 calories burned
122 average heart rate
161 max heart rate
I really need to remember how hard I worked out, and not blow it by eating to much. :)
Thursday 12/31/2009 Workout
Warmup - 5 mins. Elliptical
1. Lat. Pulldown 15 @ 65 / 12 @ 72.5 / 10 @ 75
2. Lat. Raise 15 @ 45 / 12 @ 50 / 15 @ 55
3. Dumbbell Tricep Extension 15 @ 10 / 12 @ 12 / 6 @ 15
4. Tricep Dips 12 / 10 / 6 / 8
5. Dumbbell Shoulder Press 12 @ 20 / 8 @ 20 / 8 @ 20
6. Hammer Curl 15 @ 15 / 15 @ 15 / 4 @ 20
Cardio - 32 minutes spinning cycle
493 Calories burned
1. Lat. Pulldown 15 @ 65 / 12 @ 72.5 / 10 @ 75
2. Lat. Raise 15 @ 45 / 12 @ 50 / 15 @ 55
3. Dumbbell Tricep Extension 15 @ 10 / 12 @ 12 / 6 @ 15
4. Tricep Dips 12 / 10 / 6 / 8
5. Dumbbell Shoulder Press 12 @ 20 / 8 @ 20 / 8 @ 20
6. Hammer Curl 15 @ 15 / 15 @ 15 / 4 @ 20
Cardio - 32 minutes spinning cycle
493 Calories burned
Wednesday 12/30/2009 - day off
Too sore to workout, upper and lower body, from the last two days of workouts.
Tuesday 12-29-2009 Workout
10-minute warmup on Elliptical
1. Prone leg curl 12 @ 60 / 12 @ 67.5 / 12 @ 72.5
2. Leg extensions 12 @ 65 / 10 @ 70 / 8 @ 75
3. Seated Leg Press 12 @ 140 / 12 @ 147.5 / 12 @ 160
4. Smith machine lunges 8 @ 50 / 10 @ 50 / 10 @ 50
5. Seated leg curl 15 @ 70 / 15 @ 75 / 15 @ 80
6. Bench crunch 12 / 14 /12
Cardio - 30 mins. elliptical & 22 mins. stationary bike
610 calories
1. Prone leg curl 12 @ 60 / 12 @ 67.5 / 12 @ 72.5
2. Leg extensions 12 @ 65 / 10 @ 70 / 8 @ 75
3. Seated Leg Press 12 @ 140 / 12 @ 147.5 / 12 @ 160
4. Smith machine lunges 8 @ 50 / 10 @ 50 / 10 @ 50
5. Seated leg curl 15 @ 70 / 15 @ 75 / 15 @ 80
6. Bench crunch 12 / 14 /12
Cardio - 30 mins. elliptical & 22 mins. stationary bike
610 calories
Monday, December 28, 2009
Monday's Workout
Two-hour workout at the gym (I'm on vacation so two-hour workouts are allowed).
10-minute warmup on the Crossramp
Strength
1. Dumbell Chest Press 12 x 20 / 12 x 20 / 10 x 25
2. Overhead Press w/ dumbells 12 x 20 / 8 x 25 / 15 x 15
3. Pec Fly with dumbells 12 x 10 / 12 x 12 / 8 x 12
4. Concentrated Bicep Curl 10 20 / 10 x 20 / 8 x 20
5. Bench Tricep Dips 10 / 10 / 9
6. Lying Overhead Extension (triceps) 15 x 10 / 12 x 12 / 10 x 12
46 minutes strength - 218 calories burned
---
Cardio
Spinning cycle - 34 minutes
StairMaster - 20 minutes
---
Total calories burned 670!
New upper body exercises. Extremely sore.
10-minute warmup on the Crossramp
Strength
1. Dumbell Chest Press 12 x 20 / 12 x 20 / 10 x 25
2. Overhead Press w/ dumbells 12 x 20 / 8 x 25 / 15 x 15
3. Pec Fly with dumbells 12 x 10 / 12 x 12 / 8 x 12
4. Concentrated Bicep Curl 10 20 / 10 x 20 / 8 x 20
5. Bench Tricep Dips 10 / 10 / 9
6. Lying Overhead Extension (triceps) 15 x 10 / 12 x 12 / 10 x 12
46 minutes strength - 218 calories burned
---
Cardio
Spinning cycle - 34 minutes
StairMaster - 20 minutes
---
Total calories burned 670!
New upper body exercises. Extremely sore.
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