Joe, Chad, and I were guests of Alicia's spinning class at Gold's this AM. 'twas a good time with great tunes. Thanks to her for letting us join!!
Monday, February 17, 2014
Sunday, February 16, 2014
Sunday, Yo.
We did not do anything on Saturday, so we figured it was a good idea to get going today. I went through the workout Leonard gave me last week. I will be doing this full body lift program twice a week (I failed to do so last week) and increasing the weights with time.
20 Walking Lunges
Run to Weight Room
Dead Lifts
3 x 8 @ 115#
Leg Press
2 x 12 @ 140#
Hack Squat
2 x 8 @ 70#
RDL
3 x 12 @ 70#
Weighted Calf Raise
3 x 12 @ 60#
Push Ups
2 x 12
Dumbbell Chest Press
2 x 12 @ 22.5# ea arm
Chest Fly
2 x 12 @ 40#
Seated Cable Row
2 x 20 @ 45#
Lat Pulldown
2 x 12 @ 60#
Lateral Raise
2 x 8 @ 10#
Front Raise
2 x 8 @ 10#
Dumbbell Shoulder Press
2 x 10 @ 12.5# ea arm
2 Ct Mountain Climbers
2 x 20
Free Motion Leg Raise (Abs)
2 x 12 @ 25#
1+mi run (8 laps, 7.5 laps = 1)
Kate
Warm Up
20 Air Squats20 Walking Lunges
Run to Weight Room
Lifts
Some of these were done in super set format.Dead Lifts
3 x 8 @ 115#
Leg Press
2 x 12 @ 140#
Hack Squat
2 x 8 @ 70#
RDL
3 x 12 @ 70#
Weighted Calf Raise
3 x 12 @ 60#
Push Ups
2 x 12
Dumbbell Chest Press
2 x 12 @ 22.5# ea arm
Chest Fly
2 x 12 @ 40#
Seated Cable Row
2 x 20 @ 45#
Lat Pulldown
2 x 12 @ 60#
Lateral Raise
2 x 8 @ 10#
Front Raise
2 x 8 @ 10#
Dumbbell Shoulder Press
2 x 10 @ 12.5# ea arm
2 Ct Mountain Climbers
2 x 20
Free Motion Leg Raise (Abs)
2 x 12 @ 25#
1+mi run (8 laps, 7.5 laps = 1)
Chad
Lifts
Bicep curls
3X10 @ 85#, 100#, 115#
Tricep Pull Downs
3X10 @ 80#, 90#, 100#
Hammer Curls
3X10 @ 35#
Bench Press
3X10 @ 135#, 185#, 205#, 225#
1X5 @ 245#
1X1 @ 275#
ISO Row
1X10 @35# each arm
1X10 @70# each arm
1X10 @80# each arm
Treadmill for 15 minutes
Stepper for 10 minutes
Row 1000m and at every minute get off and do 5 burpees. 25 burpees total.
Adios, amigos.
Friday, February 14, 2014
U + Me = Us
Happy Valentine's Day!
After a crazy snowy day and a half and some snow shoveling (Chad did A LOT more than I did), we got out of the house and to the RAC (it was closed yesterday due to the dumping we got).
The WOD I came up with: (1+4 = 5 RFT of 5 exercises on February 14th).
VDAYWOD
14 Burpees
14 AKBS (30/53#)
14 Genie Situps
14 KBSDHP (30/53#)
14 AS
K 17:34
C DNF - *Knee and Shoulder bothering him.
We both also sat in our respective Steam Rooms for some extra sweat. Very nice.
Wednesday, February 12, 2014
Cold Spin
Went to spinning in the cold before all of the crazy snow started. Definitely got our sweat on! Instructor also brought sweet treats (counterproductive, right?!) but of course we took them.
I finally wore my Garmin and HRM and these were my results (I didn't stop it until I was done with the cool down and stretches): http://connect.garmin.com/activity/444173932
Cheers.
I finally wore my Garmin and HRM and these were my results (I didn't stop it until I was done with the cool down and stretches): http://connect.garmin.com/activity/444173932
Cheers.
Tuesday, February 11, 2014
YogaTuesday
We were going to try and make it to Power Yoga this AM, but couldn't get going quickly enough to make it by 5:45. So, we took to the streets of YouTube via the Wii and did our own Yoga. Of course, Piggy tried to join us and laid right in the middle of our space. She's a goofball. Downward Dog!!
Chad even suggested finding another yoga workout and doing that this evening. Really good for us as we do not stretch enough and it's evident. It's such a crucial thing that we let fall by the wayside, especially with all of the working out and lifting we do. Leonard actually did some partner resistance stretching on me yesterday and it was so apparent how tight I really am. Here's to more yoga, pilates, and stretching in our future!!
Chad even suggested finding another yoga workout and doing that this evening. Really good for us as we do not stretch enough and it's evident. It's such a crucial thing that we let fall by the wayside, especially with all of the working out and lifting we do. Leonard actually did some partner resistance stretching on me yesterday and it was so apparent how tight I really am. Here's to more yoga, pilates, and stretching in our future!!
 |
| Namaste. |
Monday Lift
Went through my program with Leonard. Will stick with this full body program twice a week at these particular weights for 2 weeks and then start upping the weights through about 6 weeks of time.
Will be supplementing this program with cardio, running, classes, and WODs.
Chad lifted a lot of chest and maybe some other stuff.
Mkay bye.
Will be supplementing this program with cardio, running, classes, and WODs.
Chad lifted a lot of chest and maybe some other stuff.
Mkay bye.
FRI & SAT & SUN
Friday, February 7th
So we ended up doing 16oz curls at Parkway on Friday instead of the planned visit to the gym. Good times, good times.
Saturday, February 8th
Spin with Joe. Joe's 1st Spin Class ever, Chad's 2nd Spin Class ever, and my 3rd Spin class this year (used to frequent the Spinning thing back in the early 2000s).
Sunday, February 9th
Park 2 Park
We ran from Rotary to Moyer, stood around and BSd for a bit, then headed back. We were going to do some exercises each mile and/or at the halfway point, but that didn't happen. We did, however, do some lunges or skipped across the bridges we encountered on the way back as well as Indian Runs that started with 7 and ended with 4.
http://connect.garmin.com/activity/443092444
We polished the day off with some El Toreo. BOOM.
So we ended up doing 16oz curls at Parkway on Friday instead of the planned visit to the gym. Good times, good times.
Saturday, February 8th
Spin with Joe. Joe's 1st Spin Class ever, Chad's 2nd Spin Class ever, and my 3rd Spin class this year (used to frequent the Spinning thing back in the early 2000s).
Sunday, February 9th
Park 2 Park
We ran from Rotary to Moyer, stood around and BSd for a bit, then headed back. We were going to do some exercises each mile and/or at the halfway point, but that didn't happen. We did, however, do some lunges or skipped across the bridges we encountered on the way back as well as Indian Runs that started with 7 and ended with 4.
http://connect.garmin.com/activity/443092444
We polished the day off with some El Toreo. BOOM.
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