This one I made super simple because sometimes it's good to just go back to basics.
I had us do 200 weightless squats.
I got them done in 8 minutes flat.
Sunday, February 3, 2013
Wednesday Workout #4
We did this slightly differently. It was still in 20/40 HIIT form, but we didn't repeat any moves.
Elbow Bridge - 22
Monkey Push up - 9
Squat & Side Kick - 12
Up Right Row w/ 5 lbs - 12
Heavy Resistance Band Side Step - 38
Straight Side Arm Lat Raise w/ 5lbs - 17
Kick Up & Lunge - 13
Over Head Press w/ 5lbs - 20
Table Top Bridges - 18
Wedge Lats w/ 5lbs - 19
Sandbag Squats - 15
Front Arms Over Head Press w/ 5lbs - 14
Heavy Resistance Band Seated Abduction - 42
Downward Facing Dog Hold - 1/2 second pause
Sandbag Dead Lift - 11
Straight Front Raises w/ 5lbs - 21
Wall Bridges w/ Medicine Ball Knee Hold - 19
Barbie Arm Lat Raises w/ 5lbs - 18
Curtsy Squat (no weight) - 15
Shrugs w/ 15lbs - 17
Medium Resistance Band Rear Leg Lift - 30
Shrugs w/ 15lbs - 32
Pizza Pusher w/ Heavy Band - 22
I was not feeling this workout, but my girlfriend really enjoyed it. I think it was partially because I just was not in the mode and partially cause I don't think it was well written, but she enjoyed it so whatever.
My biggest challenge was the standing rear leg lift.
Easiest move was the side step. Need to tighten the band.
I did best on the seated abduction.
Monkey push ups were the worst for me.
Favorite move was the weightless curtsy squat.
Least favorite is front arm raises.
Elbow Bridge - 22
Monkey Push up - 9
Squat & Side Kick - 12
Up Right Row w/ 5 lbs - 12
Heavy Resistance Band Side Step - 38
Straight Side Arm Lat Raise w/ 5lbs - 17
Kick Up & Lunge - 13
Over Head Press w/ 5lbs - 20
Table Top Bridges - 18
Wedge Lats w/ 5lbs - 19
Sandbag Squats - 15
Front Arms Over Head Press w/ 5lbs - 14
Heavy Resistance Band Seated Abduction - 42
Downward Facing Dog Hold - 1/2 second pause
Sandbag Dead Lift - 11
Straight Front Raises w/ 5lbs - 21
Wall Bridges w/ Medicine Ball Knee Hold - 19
Barbie Arm Lat Raises w/ 5lbs - 18
Curtsy Squat (no weight) - 15
Shrugs w/ 15lbs - 17
Medium Resistance Band Rear Leg Lift - 30
Shrugs w/ 15lbs - 32
Pizza Pusher w/ Heavy Band - 22
I was not feeling this workout, but my girlfriend really enjoyed it. I think it was partially because I just was not in the mode and partially cause I don't think it was well written, but she enjoyed it so whatever.
My biggest challenge was the standing rear leg lift.
Easiest move was the side step. Need to tighten the band.
I did best on the seated abduction.
Monkey push ups were the worst for me.
Favorite move was the weightless curtsy squat.
Least favorite is front arm raises.
First Friday Workout
Biceps, Triceps and Shoulders.
We decided to add a Friday workout that we can do separately that isn't too complicated but still puts a little burn on. We changed the format from HIIT and just XYZ reps and timed ourselves.
Tricep Table Pushup* - 20
Bicep Curl - 40 w/ 5lbs
Wedge Lat Raise** - 20 w/ 5lbs
Skull Crusher - 30 w/ 5lbs
Upper Half Bicep Curl - 40 w/ 5lbs
Straight Arm Side Lat Raise - 20 w/ 5lbs
Tricep Pull Down*** - 30
Table Top Curl**** - 30 w/ 5lbs
Barbie Arm Lat Raise***** - 25 w/ 5lbs
Tricep Kick Backs - 20 w/ 3lbs
Lower Half Bicep Curl - 40 w/ 5lbs
Overhead Press - 20 w/5lbs
I completed all of this in 11:04
My easiest move was the table top curl.
My hardest move was the kick backs simply because my body doesn't like bending that way. Second hardest was the overhead press because my traps are so weak.
My Favorite move was the skull crusher cause I love that controlled burn in your triceps. My second favorite (cause I can never choose) was the barbie arm lats, I love working that muscle group.
My least favorite move was the lower half pulse and it was simply because dumb bells are not good to work with in the lower half. I always bang my thighs. If I had a full barbell like I want to get one day, they will be more effective.
I felt my triceps the most.
* Put your hands on the corners of a coffee table, knees to the ground body at a 45° angle. Do pushups on the table with your elbows in as tight to your sides as possible.
** It's like a straight arm side lat raise, but you are lifting your arms out to your front diagonals to form a "wedge" with your arms.
*** I use a resistance band wrapped around my pull up bar. Keeping your elbows locked to your sides, pull down the band and engage your triceps.
**** I was trying to simulate one of the machines at the gym where you have your upper arms parallel to the ground on a table and your do a full curl in that position. It pretty much failed miserably.
***** Bend your arms at a 90° angle and raise them elbows first to your side never going higher than your shoulders.
We decided to add a Friday workout that we can do separately that isn't too complicated but still puts a little burn on. We changed the format from HIIT and just XYZ reps and timed ourselves.
Tricep Table Pushup* - 20
Bicep Curl - 40 w/ 5lbs
Wedge Lat Raise** - 20 w/ 5lbs
Skull Crusher - 30 w/ 5lbs
Upper Half Bicep Curl - 40 w/ 5lbs
Straight Arm Side Lat Raise - 20 w/ 5lbs
Tricep Pull Down*** - 30
Table Top Curl**** - 30 w/ 5lbs
Barbie Arm Lat Raise***** - 25 w/ 5lbs
Tricep Kick Backs - 20 w/ 3lbs
Lower Half Bicep Curl - 40 w/ 5lbs
Overhead Press - 20 w/5lbs
I completed all of this in 11:04
My easiest move was the table top curl.
My hardest move was the kick backs simply because my body doesn't like bending that way. Second hardest was the overhead press because my traps are so weak.
My Favorite move was the skull crusher cause I love that controlled burn in your triceps. My second favorite (cause I can never choose) was the barbie arm lats, I love working that muscle group.
My least favorite move was the lower half pulse and it was simply because dumb bells are not good to work with in the lower half. I always bang my thighs. If I had a full barbell like I want to get one day, they will be more effective.
I felt my triceps the most.
* Put your hands on the corners of a coffee table, knees to the ground body at a 45° angle. Do pushups on the table with your elbows in as tight to your sides as possible.
** It's like a straight arm side lat raise, but you are lifting your arms out to your front diagonals to form a "wedge" with your arms.
*** I use a resistance band wrapped around my pull up bar. Keeping your elbows locked to your sides, pull down the band and engage your triceps.
**** I was trying to simulate one of the machines at the gym where you have your upper arms parallel to the ground on a table and your do a full curl in that position. It pretty much failed miserably.
***** Bend your arms at a 90° angle and raise them elbows first to your side never going higher than your shoulders.
Monday, January 28, 2013
Wednesday Workout #3
I was totally lazy about posting this one, so sue me. This is the workout that we did Wednesday night. It wrecked my butt and back for a week!
Oh My Butt!
1. Abs & Back Row *
27/17
2. One Leg Pull Up
11/10
3. Tricep Pull Down
27/30
4. Ski Jump
70/54
5. Sandbag Lunge
10/12
6. Barbie Arm Lat Raise
20/20
7. Lower Half Bicep
32/39
8. Ax Chop
24/17
9. Bob & Weave
21/31
10. Curtsy Squat
14/15
11. Elbow Ball Plank
2 Second Break/2 Second Break
12. Chest Press & Twist
16/21
* The Abs & Back Row was something I invented using my pull up bar and a resistance band. You wrap the band around the pull up bar, sit on your butt with your hands on both handles. Lean back and lift your legs off of the ground and do a row as though you were using a rowing machine, but it engages your abs as well as your back because you are balancing to keep your feet from touching the ground.
The biggest challenge for me was the one leg pull up.
The easiest move was the chest press & twist.
I did best on the ski jump.
I did the worst on the one leg pull up.
My favorite move was a toss up between the curtsy squat and the tricep pull down.
Next week (in two days) we are going to be focusing on butt and shoulders.
Oh My Butt!
1. Abs & Back Row *
27/17
2. One Leg Pull Up
11/10
3. Tricep Pull Down
27/30
4. Ski Jump
70/54
5. Sandbag Lunge
10/12
6. Barbie Arm Lat Raise
20/20
7. Lower Half Bicep
32/39
8. Ax Chop
24/17
9. Bob & Weave
21/31
10. Curtsy Squat
14/15
11. Elbow Ball Plank
2 Second Break/2 Second Break
12. Chest Press & Twist
16/21
* The Abs & Back Row was something I invented using my pull up bar and a resistance band. You wrap the band around the pull up bar, sit on your butt with your hands on both handles. Lean back and lift your legs off of the ground and do a row as though you were using a rowing machine, but it engages your abs as well as your back because you are balancing to keep your feet from touching the ground.
The biggest challenge for me was the one leg pull up.
The easiest move was the chest press & twist.
I did best on the ski jump.
I did the worst on the one leg pull up.
My favorite move was a toss up between the curtsy squat and the tricep pull down.
Next week (in two days) we are going to be focusing on butt and shoulders.
Thursday, January 17, 2013
Wednesday Workout Number 2
I picked up an 8 pound medicine ball and three of those stretchy resistance bands in light, medium and heavy so I could amp up this weeks workout a little bit. The bands are the ones with out handles, that I actually prefer to the handled ones. I feel they are more versatile because you can easily tie them into a circle for things like leg raises and side steps. I also just ordered a physio ball, stepper, a set of three pounders (they were in the package) and a handled medium resistance band. I get bank thanks rewards through my bank and I figured it would all just help shape my workouts. Eventually I really want to get a barbell and another set of either 7 or 10 pound barbells. The girl I workout with is looking into getting a kettle bell. Shit is gonna get real. Oh and just wait until you see my new trail running shoes.
This week we did a 12 station, 2 round, 40/20 HIIT routine. This week we started at 1 and 5 as to not bump into each other.
Spaghetti Legs
1. Pec Fly
19/21
2.Reptile
11/13
3.Dead Lifts
16/16
4. Ab Twist
27/28
5. Pizza Pusher
31/23
6. Bicep Band Curl
36/38
7. Lateral Band Raise
23/26
8. Leg Lifts
16/13
9. Side Step
23/27
10. Squat
16/16
11. Cross Over
24/14
12. Tricep Curl and Press
20/10
The biggest challenge for me was reptiles
The easiest was side steps
I did best on the bicep band curl
I did worse on the reptile
My girlfriend and I also discovered that they are called reptiles cause you look like you've got wiggly lizard hips when you do them!
See you next week, audience of one!
This week we did a 12 station, 2 round, 40/20 HIIT routine. This week we started at 1 and 5 as to not bump into each other.
Spaghetti Legs
1. Pec Fly
19/21
2.Reptile
11/13
3.Dead Lifts
16/16
4. Ab Twist
27/28
5. Pizza Pusher
31/23
6. Bicep Band Curl
36/38
7. Lateral Band Raise
23/26
8. Leg Lifts
16/13
9. Side Step
23/27
10. Squat
16/16
11. Cross Over
24/14
12. Tricep Curl and Press
20/10
The biggest challenge for me was reptiles
The easiest was side steps
I did best on the bicep band curl
I did worse on the reptile
My girlfriend and I also discovered that they are called reptiles cause you look like you've got wiggly lizard hips when you do them!
See you next week, audience of one!
Thursday, January 10, 2013
I'm back, bitch!
So I've been away for a long time. I haven't even been hitting the gym since I moved in a year ago. Sure I have a membership and have been inside of it a few times, but looking back, I really haven't been there much. And the time I spent there, didn't make any difference. Now I have a room mate and we both are trying to get our asses in gear. She got me into rock climbing and it's an amazing physical sport, but it's not going to take care of everything. We've decided to climb 2-3 times a week, but at least once a week we plan on creating our own hit course and running it in the apartment. Last night was the first night. I named this workout for the pain I felt the next day. Oh it was a great pain to feel again.
Upper Body Blast
1. Horizontal Pull-up
31/25
2. Push-Ups (mostly cheater ones)
16/15
3. Weighted Squats
22/25
4. Over Head Press
25/22
5. Hammer Curl
29/30
6. Tricep Table Push-Up
16/10
7. Sit-Ups
18/20
The way this worked was in a rotation. I started at 1, she started at 3 and we used a 20/40 interval. Out aim was to do three rounds, but by the end of two we were completely gassed. You just dont use the same muscles when you are climbing. We decided to keep our scores so we could track our progress for the next time we decide to use the workout again.
The biggest challenge for me was triceps.
The easiest was squats.
I did best on the hammer curl.
I did worse on the triceps.
Now that we have a good baseline, we plan on amping up the things that were too easy, and backing off very slightly on the hardest ones. I would rather do something a little easier in perfect form than to catch myself cheating cause a move is a little too hard for me.
Cant wait for next week!
I hurt. :-(
Upper Body Blast
1. Horizontal Pull-up
31/25
2. Push-Ups (mostly cheater ones)
16/15
3. Weighted Squats
22/25
4. Over Head Press
25/22
5. Hammer Curl
29/30
6. Tricep Table Push-Up
16/10
7. Sit-Ups
18/20
The way this worked was in a rotation. I started at 1, she started at 3 and we used a 20/40 interval. Out aim was to do three rounds, but by the end of two we were completely gassed. You just dont use the same muscles when you are climbing. We decided to keep our scores so we could track our progress for the next time we decide to use the workout again.
The biggest challenge for me was triceps.
The easiest was squats.
I did best on the hammer curl.
I did worse on the triceps.
Now that we have a good baseline, we plan on amping up the things that were too easy, and backing off very slightly on the hardest ones. I would rather do something a little easier in perfect form than to catch myself cheating cause a move is a little too hard for me.
Cant wait for next week!
I hurt. :-(
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