Thursday, December 12, 2013
2 bike rides. Ride 1: 15:31, avg. speed 8.76 mph, 2.26 miles. Ride 2: 20:37, avg. speed 9.16 mph, 3.15 miles. Had my training session w/ Sean. For a Christmas present, he gave me a nice card and some homemade beef jerky. So good! Going to get his recipe as it'd make a great protein snack to have pre or post workout. I started by foam rolling back/t-spine, lats, traps, quads, inner thighs. Sean had me do some leg stretches as well to loosen up my hamstrings, inner thighs, and area around my knees. I did plank to downward facing dog to cobra pose 3x. I did the bird dog exercise 5x per side. We did cable leg pull throughs, 1 set of 8 reps at 55 lbs and then we went up to 77 lbs and I did 8 reps, 3 more sets. I did cable rows, 3 sets of 8 reps at 44 lbs. I did bench presses. First we started w/ a 30 lb bar, 1 set of 12 reps. We then switched to the 45 lb bar and I did 2 sets of 8 reps. Sean was also teaching me how to grab the bar and to put it back while lying down. That way, I can do it w/o someone having to spot me. I did hip thrusts, 65 lbs on the bar and 2 sets of 8 reps. I did band-assisted push ups, 3 sets of 7 reps.
Tuesday, December 10, 2013
Monday, no exercise. Tuesday, two bike rides. Ride 1: 15:48, 9.50 mph, 2.50 miles. Ride 2: 15:42, 9.18 mph avg speed, 2.40 miles.
Foam rolled quads, inner thighs, back/t-spine, lats, 1 min of jumping jacks, dead bug, 4 sets of 12; 4 sets of 15 reps of dumbbell calf raises w/ 20 lbs; 4 sets of 12 jumping jacks in between dead bug & calf raises. Dumbbell lateral raises, 3 sets of 6 reps, 20 lbs & 1 set of 5 reps 20 lbs. seated dumbbell shoulder presses, 4 sets 12 reps, 20 lbs.
Monday, December 09, 2013
Thursday and Friday, no exercise. Saturday, 2 small bike rides. Ride 1: 11:37, avg. speed 9.34 mph, 1.81 miles; Ride 2: 11:56, avg. speed 9.88 mph, 1.96 miles. Sunday 3 bike rides. Ride 1: 13:27, avg. speed 10.13 mph, 2.27 miles; Ride 2: 8:18, 11.34 mph avg. speed, 1.57 miles; Ride 3: 14:49, avg. speed 9.81 mph, 2.42 miles.
Thursday, December 05, 2013
No exercise on Sunday or Monday. Tuesday, had my training session w/ my trainer Sean. I started by foam rolling quads, inner thighs, back/T-spine, lats, traps and I did some leg stretches. I did plank to downward facing dog to cobra pose 3x. I did the bird dog exercise, 1 set of 8 reps per side. Then, it was on to Romanian deadlifts...1 set 8 reps at 45 lbs; 3 sets of 8 at 55 lbs; bear crawl, 2 sets 2 reps forwards and backwards; dumbbell rows, 3 sets of 5 reps at 25 lbs; face pulls, 2 sets of 8 reps at 33 lbs. We also did a set incorporating a new move into the face pull that I didn't quite get, but we practiced. I did 2 sets of 10 reps of reverse crunches.
For biking I had 2 rides. First ride: 18:16, 9.08 mph avg. speed, 2.76 miles. 2nd ride was 19:11, avg. speed of 10.01 mph, 3.20 miles.
Wednesday I had a business trip in NYC so no workout.
Saturday, November 30, 2013
Best workout in a long time. I've been slowly trying to get back into a routine after dealing with bad stomach issues which really cramped my lifestyle...pun totally intended! :-) At any rate, this week I have felt stronger than ever and felt ready to push it hard today. I started by foam rolling quads, inner thighs, back/t-spine, lats. I did a 1/2 kneeling quad stretch, 3x per leg. I did plank to downward facing dog to cobra pose 2x; child's pose 2x; dead bug, 3 sets 12 reps per side; lying straight leg raises, 3 sets of 12 reps; dumbbell rows, 3 sets of 6 reps, 25 lbs; dumbbell hammer curls, 3 sets of 6 reps, 25 lbs & 1 set of 5 reps 25 lbs; triceps extensions w/ dumbbells, 3 sets of 12 reps 15 lbs, 1 set of 15 w/ 12.5 lbs; Romanian dead lift, 1 set of 12 reps, 45 lbs & 2 sets of 8 reps at 55 lbs; leg pull throughs w/ cable machine, 3 sets 6 reps 42.4 lbs.
For cardio I did intervals on the stationary bike for 20 mins, 1 min at level 1 then 1 minute on level 6, then 1 minute on level 6 followed by 1 minute on level 13 was my warmup (4 min a total). Then 1 min on level 8 followed by 1 min on level 16 for the rest of the time ( 16 mins). Each time I went to the level 16, I tried to pedal as hard as possible to go as fast as I could w/ that amount of resistance stacked. It was not easy at all. I was almost breathless at the end of each minute I was at level 16. Level 8 was a mini-recovery but it went fast & soon I was pushing as hard as I could at level 16 again.
Really proud of this workout & man did it feel great to do one like I am most accustomed to (and what I'd do before my stomach problems). Can't wait for my next workout!!!
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