Tuesday, 6/11/13, 6:15 PM - 6:40 PM
1. Strength: Weights and Machines (15 minutes)
3 sets of 10 bicep curls with 10 lb. dumbbells
1 set of 8 upper bicep curls with 10 lb. dumbbells
1 set of 15 behind-the-back bicep curls with 10 lb. dumbbells
1 set of 10 leg extensions with 100 lb. on quad machine
1 set of 7 leg extensions with 85 lb. on quad machine
1 set of 10 bicep curls with 10 lb. dumbbells
1 set of 5 bicep curls with 10 lb. dumbbells
2. Cardio: Treadmill (10 minutes)
Run 0.5 miles (6 minutes, 5.5 mph)
Walk 0.25 miles (4.25 minutes, 3.7 mph)
Cool Down: Stretch arms and legs for 10-second intervals
Comments: I just couldn't find a good time to work out last week, and it didn't help that the gym was closed. But I'm back, it's open, and still working hard! I have to build up running; I think I'm a smidge rusty. The time might not be accurate, though; my treadmill was giving me errors and even stopped once. Also, I only did the running second because people were occupying the treadmillls when I first arrived.
Tuesday, June 11, 2013
Saturday, 6/8/13
Saturday, 6/8/13, 8:45 AM - 9:45 AM
My mom and I participated in this boot camp workout at a park with a group of about fifteen. We jogged up and down hills, did sprints at the top of the hill, did jumping jacks and high kicks when we weren't running, and other similar things for an hour straight. I was dripping sweat by the end of it, but it was a great workout! I might definitely do this again.
My mom and I participated in this boot camp workout at a park with a group of about fifteen. We jogged up and down hills, did sprints at the top of the hill, did jumping jacks and high kicks when we weren't running, and other similar things for an hour straight. I was dripping sweat by the end of it, but it was a great workout! I might definitely do this again.
Wednesday, Friday (5/29/13, 5/31/13)
Wednesday, 5/29/13, 8:55 AM
1. Cardio: Treadmill (9.25 minutes)
Run 0.75 miles (5.0 mph)
2. Strength: Weights and Machines (25 minutes)
3 sets of 10 bicep curls with 10 lb. dumbbells
1 set of 8 upper bicep curls with 10 lb. dumbbells
1 set of 4 upper bicep curls with 10 lb. dumbbells
1 set of leg extensions with 85 lb. on quad machine
1 set of 4 leg extensions on 85 lb. on quad machine
1 set of 30 crunches
6 sets of 20 crunches
Comments: Since I'm out of school for the summer, I no longer have direct access to my gym's amazing facilities. Instead, I work out at my mom's job, which has less equipment. Once I get more comfortable, I might add more exercises.
Also, I start my job next week, which makes working out even more difficult to schedule. But do not fear; I will still work out twice a week most weeks if I can help it.
Friday, 5/31/13
I spent most of the day out. In the morning, I walked around Downtown for about an hour. Later, I went to the mall with a friend, which was another decent hour of walking. That has to count as something!
1. Cardio: Treadmill (9.25 minutes)
Run 0.75 miles (5.0 mph)
2. Strength: Weights and Machines (25 minutes)
3 sets of 10 bicep curls with 10 lb. dumbbells
1 set of 8 upper bicep curls with 10 lb. dumbbells
1 set of 4 upper bicep curls with 10 lb. dumbbells
1 set of leg extensions with 85 lb. on quad machine
1 set of 4 leg extensions on 85 lb. on quad machine
1 set of 30 crunches
6 sets of 20 crunches
Comments: Since I'm out of school for the summer, I no longer have direct access to my gym's amazing facilities. Instead, I work out at my mom's job, which has less equipment. Once I get more comfortable, I might add more exercises.
Also, I start my job next week, which makes working out even more difficult to schedule. But do not fear; I will still work out twice a week most weeks if I can help it.
Friday, 5/31/13
I spent most of the day out. In the morning, I walked around Downtown for about an hour. Later, I went to the mall with a friend, which was another decent hour of walking. That has to count as something!
Camp (5/18/13 - 5/24/13)
Monday, 5/20/13
I walked with a friend up a fairly steep trail and back down for about 25 minutes. Plus, it was hot. That had to contribute to extra exercise!
I also played in the sand volleyball tournament that day.
2:30 PM - 2:40 PM
1. Strength: Weights
3 sets of 10 bicep curls with 10 lb.
1 set of 10 upper bicep curls with 10 lb.
1 set of 10 behind-the-back curls with 10 lb.
2 sets of 30 crunches
1 set of 20 side crunches (left/right)
1 set of 15 crunches
1 set of 10 bicep curls with 10 lb.
1 set of 5 bbicep curls with 10 lb.
Cool Down: I stretched outside in the heat after using my leader's weights. Surprisingly, the exercise felt pretty good, despite the heavier weights. I wish I could work out more, but eh. This will do.
I walked with a friend up a fairly steep trail and back down for about 25 minutes. Plus, it was hot. That had to contribute to extra exercise!
I also played in the sand volleyball tournament that day.
2:30 PM - 2:40 PM
1. Strength: Weights
3 sets of 10 bicep curls with 10 lb.
1 set of 10 upper bicep curls with 10 lb.
1 set of 10 behind-the-back curls with 10 lb.
2 sets of 30 crunches
1 set of 20 side crunches (left/right)
1 set of 15 crunches
1 set of 10 bicep curls with 10 lb.
1 set of 5 bbicep curls with 10 lb.
Cool Down: I stretched outside in the heat after using my leader's weights. Surprisingly, the exercise felt pretty good, despite the heavier weights. I wish I could work out more, but eh. This will do.
Sunday, May 26, 2013
Tuesday, 5/14/13
Tuesday, 5/14/13, 10:25 AM - 11:10 AM
1. Cardio: Treadmill (12.5 minutes)
Walk 0.75 miles (3.6 mph, 1.5 incline)
2. Strength: Weights and Machines (25 minutes)
3 sets of 15 bicep curls with 8 lb. dumbbells
1 set of 15 upper bicep curls with 8 lb. dumbbells
1 set of 15 behind-the-back curls with 8 lb. dumbbells
2 sets of 15 crunches on ab machine with 50 lb.
2 sets of 15 crunches on ab machine with 30 lb.
1 set of 12 assisted chinups with front grip on 115 lb.
1 set of 12 assisted dips with side grip on 115 lb.
3. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals
Comments: This is actually my last day living on campus for the school year. After this, I'll have to figure out other ways to work out away from a treadmill or specific machines. I will manage, though. Ooo, and if you're wondering. Camp for me starts the coming Saturday and ends the next Friday, which means little organized exercise.
1. Cardio: Treadmill (12.5 minutes)
Walk 0.75 miles (3.6 mph, 1.5 incline)
2. Strength: Weights and Machines (25 minutes)
3 sets of 15 bicep curls with 8 lb. dumbbells
1 set of 15 upper bicep curls with 8 lb. dumbbells
1 set of 15 behind-the-back curls with 8 lb. dumbbells
2 sets of 15 crunches on ab machine with 50 lb.
2 sets of 15 crunches on ab machine with 30 lb.
1 set of 12 assisted chinups with front grip on 115 lb.
1 set of 12 assisted dips with side grip on 115 lb.
3. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals
Comments: This is actually my last day living on campus for the school year. After this, I'll have to figure out other ways to work out away from a treadmill or specific machines. I will manage, though. Ooo, and if you're wondering. Camp for me starts the coming Saturday and ends the next Friday, which means little organized exercise.
Sunday, May 12, 2013
Tuesday, Wednesday (5/7/13, 5/8/13)
Tuesday, 5/7/13, 9:45 PM
I never mention these kinds of things, but I figured I might as well start recording this. After I finished getting ready for bed, I used the 5-lb. weight in my room. It's not as effective, but every bit helps.
3 sets of 15 bicep curls
1 set of 10 upper bicep curls
1 set of 10 behind-the-back bicep curls
Wednesday, 5/8/13, 6:15 PM - 7:00 PM
1. Cardio: Treadmill (13.75 minutes)
Run 0.5 miles (5.33 minutes, 5.6 mph)
Walk 0.5 miles (8.42 minutes, 3.6 mph)
2. Strength: Weights and Machines (20 minutes)
3 sets of 15 bicep curls with 8 lb. dumbbells
1 set of 10 upper bicep curls with 8 lb. dumbbells
1 set of 4 behind-the-back curls with 8 lb. dumbbells
2 sets of 15 crunches on ab machine with 50 lb.
2 sets of 15 crunches on ab machine with 30 lb.
2 sets of 10 backward leg pushes on glute machine
3. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals
Comments: My shoulder started acting up today while I was using the dumbbells, so I chose not to do the exercises on the assisted lift/dip machine. Nothing serious, though. With finals later this week, I probably won't be going to the gym for a few days.
I never mention these kinds of things, but I figured I might as well start recording this. After I finished getting ready for bed, I used the 5-lb. weight in my room. It's not as effective, but every bit helps.
3 sets of 15 bicep curls
1 set of 10 upper bicep curls
1 set of 10 behind-the-back bicep curls
Wednesday, 5/8/13, 6:15 PM - 7:00 PM
1. Cardio: Treadmill (13.75 minutes)
Run 0.5 miles (5.33 minutes, 5.6 mph)
Walk 0.5 miles (8.42 minutes, 3.6 mph)
2. Strength: Weights and Machines (20 minutes)
3 sets of 15 bicep curls with 8 lb. dumbbells
1 set of 10 upper bicep curls with 8 lb. dumbbells
1 set of 4 behind-the-back curls with 8 lb. dumbbells
2 sets of 15 crunches on ab machine with 50 lb.
2 sets of 15 crunches on ab machine with 30 lb.
2 sets of 10 backward leg pushes on glute machine
3. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals
Comments: My shoulder started acting up today while I was using the dumbbells, so I chose not to do the exercises on the assisted lift/dip machine. Nothing serious, though. With finals later this week, I probably won't be going to the gym for a few days.
Tuesday, Thursday, Friday (4/30/13, 5/2/13, 5/3/13)
Tuesday, 4/30/13
Today was our end-of-the-semester fitness test. We were given 12 minutes to run around the indoor track, and we performed various small tests to check for our relative strength and body composition. To put things simply, everything I did showed signs of major improvement from a few months ago when I first took the test. I was most proud of the fact that I ran 1.25 miles in 12 minutes, a quarter of a mile more than I did in the same amount of time during January's test! I'm excited to see such major improvements so soon, and I will keep on working!
Thursday, 5/2/13
Today was our written exam for my Wellness class, so I obviously was unable to work out today. As of this day, any exercises I do are completely on my own. This class has ended, so it will be up to me to stay fit!
Friday, 5/3/13 (5:40 PM - 6:20 PM)
1. Cardio: Treadmill (12.25 minutes)
Run 0.75 miles (8 minutes, 5.7 mph)
Walk 0.25 miles (4.25 minutes, 3.5 mph)
2. Strength: Weights and Machines (20 minutes)
2 sets of 15 crunches on ab machine with 50 lb.
1 set of 15 crunches on ab machine with 30 lb.
3 sets of 15 bicep curls with 8 lb. dumbbells
1 set of 10 upper bicep curls with 8 lb. dumbbells
1 set of 10 behind-the-back curls with 8 lb. dumbbells
1 set of 12 assisted chin-ups with front grip on 115 lb.
1 set of 12 assisted chin-ups with side grip on 115 lb.
1 set of 12 assisted dips with side grip on 115 lb.
3. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals
Comments: Did you notice that I increased the weights on my bicep exercises and the repetitions on the assisted machines?
Today was our end-of-the-semester fitness test. We were given 12 minutes to run around the indoor track, and we performed various small tests to check for our relative strength and body composition. To put things simply, everything I did showed signs of major improvement from a few months ago when I first took the test. I was most proud of the fact that I ran 1.25 miles in 12 minutes, a quarter of a mile more than I did in the same amount of time during January's test! I'm excited to see such major improvements so soon, and I will keep on working!
Thursday, 5/2/13
Today was our written exam for my Wellness class, so I obviously was unable to work out today. As of this day, any exercises I do are completely on my own. This class has ended, so it will be up to me to stay fit!
Friday, 5/3/13 (5:40 PM - 6:20 PM)
1. Cardio: Treadmill (12.25 minutes)
Run 0.75 miles (8 minutes, 5.7 mph)
Walk 0.25 miles (4.25 minutes, 3.5 mph)
2. Strength: Weights and Machines (20 minutes)
2 sets of 15 crunches on ab machine with 50 lb.
1 set of 15 crunches on ab machine with 30 lb.
3 sets of 15 bicep curls with 8 lb. dumbbells
1 set of 10 upper bicep curls with 8 lb. dumbbells
1 set of 10 behind-the-back curls with 8 lb. dumbbells
1 set of 12 assisted chin-ups with front grip on 115 lb.
1 set of 12 assisted chin-ups with side grip on 115 lb.
1 set of 12 assisted dips with side grip on 115 lb.
3. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals
Comments: Did you notice that I increased the weights on my bicep exercises and the repetitions on the assisted machines?
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