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?
Saturday, April 27, 2013
Tuesday, Thursday (4/23/13. 4/25/13)
Tuesday, 4/23/13
I didn't go to class today. I was feeling under the weather-- literally, it was raining.
Thursday, 4/25/13, 10:50 AM - 11:36 AM
1. Cardio: Track (10.5 minutes)
Run 1 mile
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.
2 sets of 15 bicep curls with 8 lb. dumbbells
1 set of 15 bicep curls with 7.5 lb. dumbbells
1 set of 10 upper bicep curls with 7.5 lb. dumbbells
1 set of 15 behind-the-back curls with 7.5 lb. dumbbells
1 set of 10 assisted chin-ups with front grip on 115 lb.
1 set of 10 assisted chin-ups with side grip on 115 lb.
1 set of 10 assisted dips with side grip on 115 lb.
3. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals
Comments: I made one of my goals today! I'm so proud of myself for running so long straight. The best part is the fact that I showed up to work out on a day that class wasn't scheduled. Talk about self-motivation!
I didn't go to class today. I was feeling under the weather-- literally, it was raining.
Thursday, 4/25/13, 10:50 AM - 11:36 AM
1. Cardio: Track (10.5 minutes)
Run 1 mile
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.
2 sets of 15 bicep curls with 8 lb. dumbbells
1 set of 15 bicep curls with 7.5 lb. dumbbells
1 set of 10 upper bicep curls with 7.5 lb. dumbbells
1 set of 15 behind-the-back curls with 7.5 lb. dumbbells
1 set of 10 assisted chin-ups with front grip on 115 lb.
1 set of 10 assisted chin-ups with side grip on 115 lb.
1 set of 10 assisted dips with side grip on 115 lb.
3. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals
Comments: I made one of my goals today! I'm so proud of myself for running so long straight. The best part is the fact that I showed up to work out on a day that class wasn't scheduled. Talk about self-motivation!
Friday, April 19, 2013
Tuesday, Thursday (4/16/13, 4/18/13)
Tuesday, 4/16/13
Short post is short for today. (Aww.) We had a lecture to prep us for our written test in a few weeks, so I didn't get to do much. However, I still walked 0.25 miles before class and ran 0.25 miles after class was dismissed. That's better than nothing, right?
Thursday, 4/18/13, 11:30 AM - 12:05 PM
1. Cardio: Treadmill (2.75 minutes, 9.5 minutes)
Run 0.25 miles before class (5.6 mph)
Walk 0.25 miles (3.5 mph)
Run 0.5 miles (5.5 mph)
2. Strength: Weights and Machines (20 minutes)
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 15 bicep curls with 8 lb. dumbbells
1 set of 15 bicep curls with 7.5 lb. dumbbells
1 set of 10 upper bicep curls with 7.5 lb. dumbbells
1 set of 15 behind-the-back curls with 7.5 lb. dumbbells
1 set of 10 assisted chin-ups with front grip on 115 lb.
1 set of 10 assisted chin-ups with side grip on 115 lb.
1 set of 10 assisted dips with side grip on 115 lb.
3. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals
Comments: Since we had another short lecture today, I didn't get to do as much cardio as I normally fit into my routine. However, I still got a great workout, especially on the treadmill today. It was difficult warming my leg muscles up again after sitting for half an hour, so I feel very proud for still running today.
Short post is short for today. (Aww.) We had a lecture to prep us for our written test in a few weeks, so I didn't get to do much. However, I still walked 0.25 miles before class and ran 0.25 miles after class was dismissed. That's better than nothing, right?
Thursday, 4/18/13, 11:30 AM - 12:05 PM
1. Cardio: Treadmill (2.75 minutes, 9.5 minutes)
Run 0.25 miles before class (5.6 mph)
Walk 0.25 miles (3.5 mph)
Run 0.5 miles (5.5 mph)
2. Strength: Weights and Machines (20 minutes)
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 15 bicep curls with 8 lb. dumbbells
1 set of 15 bicep curls with 7.5 lb. dumbbells
1 set of 10 upper bicep curls with 7.5 lb. dumbbells
1 set of 15 behind-the-back curls with 7.5 lb. dumbbells
1 set of 10 assisted chin-ups with front grip on 115 lb.
1 set of 10 assisted chin-ups with side grip on 115 lb.
1 set of 10 assisted dips with side grip on 115 lb.
3. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals
Comments: Since we had another short lecture today, I didn't get to do as much cardio as I normally fit into my routine. However, I still got a great workout, especially on the treadmill today. It was difficult warming my leg muscles up again after sitting for half an hour, so I feel very proud for still running today.
Sunday, April 14, 2013
Saturday, 4/12/13
Today's weather was so beautiful! It was nice and warm, but it wasn't so hot that you had to take shade or worry about burning in the sun. I met up with a new friend I made recently, and he brought a friend of his. We went and played tennis together for about an hour! I have to admit that I was awfully rusty at first. Apparently, practicing in the racketball rooms in the gym is not nearly as help as I thought. But at least I was able to get back into the swing of things-- literally-- within a short amount of time. We alternated who played doubles since we had an uneven group. My best performance was when I was against the two guys, for sure. I forgot how much I enjoyed playing singles; being on my own definitely brought out the sleeping athlete in me. My serving could use some work, but I know I still have it in me somewhere. (I can't believe it's been a year since I've actually played tennis with someone!) Now that I know about this court on campus, I'm going to try and go out every so often to practice, especially if the weather is as pleasant as it was today.
Thursday, 4/11/13
Thursday, 4/11/13, 10:55 AM - 12:00 PM
1. Cardio: Treadmill (5.5 minutes)
Run 0.5 miles (5.5 mph)
2. Strength: Weights and Machines (20 minutes)
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 15 bicep curls with 8 lb. dumbbells
1 set of 15 bicep curls with 7.5 lb. dumbbells
1 set of 10 upper bicep curls with 7.5 lb. dumbbells
1 set of 15 behind-the-back curls with 7.5 lb. dumbbells
3. Cardio: Tennis (20 minutes)
Practice forehands, backhands, overhead shots, serves
Top number: 42 consecutive swings
4. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals
Comments: Tuesday's workout had my arms feeling a little stiff, so I toned down the weight-lifting today. I felt kinda proud of myself. My class didn't meet today for an out-of-class assignment, but I still went to the gym. Yay for good decisions!
1. Cardio: Treadmill (5.5 minutes)
Run 0.5 miles (5.5 mph)
2. Strength: Weights and Machines (20 minutes)
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 15 bicep curls with 8 lb. dumbbells
1 set of 15 bicep curls with 7.5 lb. dumbbells
1 set of 10 upper bicep curls with 7.5 lb. dumbbells
1 set of 15 behind-the-back curls with 7.5 lb. dumbbells
3. Cardio: Tennis (20 minutes)
Practice forehands, backhands, overhead shots, serves
Top number: 42 consecutive swings
4. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals
Comments: Tuesday's workout had my arms feeling a little stiff, so I toned down the weight-lifting today. I felt kinda proud of myself. My class didn't meet today for an out-of-class assignment, but I still went to the gym. Yay for good decisions!
Wednesday, April 10, 2013
Tuesday, 4/9/13
Tuesday, 4/9/13, 11:15 AM - 12:20 PM
1. Cardio: Treadmill (5.5 minutes)
Run 0.5 miles before class (5.5 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.
2 sets of 15 bicep curls with 8 lb. dumbbells
1 set of 15 bicep curls with 7.5 lb. dumbbells
1 set of 10 upper bicep curls with 7.5 lb. dumbbells
1 set of 15 behind-the-back curls with 7.5 lb. dumbbells
1 set of 12 assisted chinups with front grip on 115 lb.
1 set of 12 assisted chinups with side grip on 115 lb.
1 set of 12 assisted dips with side grip on 115 lb.
3. Cardio: Tennis (20 minutes)
Practice forehands, backhands, overhead shots, serves
Top number: 31 consecutive swings
4. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals
Comments: Increasing my weights with the dumbbells and on the assisted chinups/dips was definitely a major step for me. It's much more difficultl, but I feel that doing this will help make me stronger a little faster. Tennis today was extremely fun; I hit really well.
1. Cardio: Treadmill (5.5 minutes)
Run 0.5 miles before class (5.5 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.
2 sets of 15 bicep curls with 8 lb. dumbbells
1 set of 15 bicep curls with 7.5 lb. dumbbells
1 set of 10 upper bicep curls with 7.5 lb. dumbbells
1 set of 15 behind-the-back curls with 7.5 lb. dumbbells
1 set of 12 assisted chinups with front grip on 115 lb.
1 set of 12 assisted chinups with side grip on 115 lb.
1 set of 12 assisted dips with side grip on 115 lb.
3. Cardio: Tennis (20 minutes)
Practice forehands, backhands, overhead shots, serves
Top number: 31 consecutive swings
4. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals
Comments: Increasing my weights with the dumbbells and on the assisted chinups/dips was definitely a major step for me. It's much more difficultl, but I feel that doing this will help make me stronger a little faster. Tennis today was extremely fun; I hit really well.
Thursday, 4/4/13
Thursday, 4/4/13, 11:15 AM - 12:20 PM
1. Cardio: Treadmill (5.75 minutes)
Run 0.5 miles before class (5.3 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.
1 set of 10 bicep curls with 8 lb. dumbbells
2 sets of 15 bicep curls with 7.5 lb. dumbbells
1 set of 10 upper bicep curls with 7.5 lb. dumbbells
1 set of 15 behind-the-back curls with 7.5 lb. dumbbells
1 set of 12 assisted chinups with front grip on 130 lb.
1 set of 12 assisted chinups with side grip on 130 lb.
1 set of 12 assisted dips with side grip on 130 lb.
1 set of 10 squats with 20lb. bar overhead
3. Cardio: Basketball (20 minutes)
Practice shooting freethrows
18/50 freethrowsTop number: 3 freethrows consecutively
4. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals
Comments: I never recorded it, but I started running on the treadmill at 5 mph. Now I'm running 5.3 mph. Those tenths of a mile really make a difference in time, though. Today definitely wasn't my best day for shooting. But hey, some days will be off days. Also, I finished my workout a little early today because I needed to attend a meeting.
1. Cardio: Treadmill (5.75 minutes)
Run 0.5 miles before class (5.3 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.
1 set of 10 bicep curls with 8 lb. dumbbells
2 sets of 15 bicep curls with 7.5 lb. dumbbells
1 set of 10 upper bicep curls with 7.5 lb. dumbbells
1 set of 15 behind-the-back curls with 7.5 lb. dumbbells
1 set of 12 assisted chinups with front grip on 130 lb.
1 set of 12 assisted chinups with side grip on 130 lb.
1 set of 12 assisted dips with side grip on 130 lb.
1 set of 10 squats with 20lb. bar overhead
3. Cardio: Basketball (20 minutes)
Practice shooting freethrows
18/50 freethrowsTop number: 3 freethrows consecutively
4. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals
Comments: I never recorded it, but I started running on the treadmill at 5 mph. Now I'm running 5.3 mph. Those tenths of a mile really make a difference in time, though. Today definitely wasn't my best day for shooting. But hey, some days will be off days. Also, I finished my workout a little early today because I needed to attend a meeting.
Tuesday, 4/2/13
Tuesday, 4/2/13, 11:15 AM - 12:20 PM
1. Cardio: Treadmill (5.75 minutes)
Run 0.5 miles before class
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.
1 set of 10 bicep curls with 8 lb. dumbbells
2 sets of 15 bicep curls with 7.5 lb. dumbbells
1 set of 10 upper bicep curls with 7.5 lb. dumbbells
1 set of 10 behind-the-back curls with 7.5 lb. dumbbells
1 set of 12 assisted chinups with front grip on 130 lb.
1 set of 12 assisted chinups with side grip on 130 lb.
1 set of 12 assisted dips with side grip on 130 lb.
3. Cardio: Basketball (30 minutes)
Practice dribbling and shooting
Top number: 5 freethrows consecutively
4. Cardio: Treadmill (8 minutes)
Walk 0.5 miles
5. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals
Comments: You could say that today was a testing day with just the dumbbells. But from here on, my weights will increase. Things are looking good!
1. Cardio: Treadmill (5.75 minutes)
Run 0.5 miles before class
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.
1 set of 10 bicep curls with 8 lb. dumbbells
2 sets of 15 bicep curls with 7.5 lb. dumbbells
1 set of 10 upper bicep curls with 7.5 lb. dumbbells
1 set of 10 behind-the-back curls with 7.5 lb. dumbbells
1 set of 12 assisted chinups with front grip on 130 lb.
1 set of 12 assisted chinups with side grip on 130 lb.
1 set of 12 assisted dips with side grip on 130 lb.
3. Cardio: Basketball (30 minutes)
Practice dribbling and shooting
Top number: 5 freethrows consecutively
4. Cardio: Treadmill (8 minutes)
Walk 0.5 miles
5. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals
Comments: You could say that today was a testing day with just the dumbbells. But from here on, my weights will increase. Things are looking good!
Thursday, 3/28/13
Thursday, 3/28/13, 11:15 AM - 12:20 PM
1. Cardio: Treadmill (5.75 minutes)
Run 0.5 miles before class
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.
2 sets of 15 bicep curls with 7.5 lb. dumbbells
1 set of 15 bicep curls with 5 lb. dumbbells
1 set of 10 upper bicep curls with 7.5 lb. dumbbells
1 set of 10 behind-the-back curls with 7.5 lb. dumbbells
1 set of 12 assisted chinups with front grip on 130 lb.
1 set of 12 assisted chinups with side grip on 130 lb.
1 set of 12 assisted dips with side grip on 130 lb.
3. Cardio: Basketball (35 minutes)
4. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals
Comments: I probably should have kept up with how many shots I made while I was doing freethrows, but I just went with the flow and did whatever I wanted. Next time around, I'll be sure to keep count.
1. Cardio: Treadmill (5.75 minutes)
Run 0.5 miles before class
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.
2 sets of 15 bicep curls with 7.5 lb. dumbbells
1 set of 15 bicep curls with 5 lb. dumbbells
1 set of 10 upper bicep curls with 7.5 lb. dumbbells
1 set of 10 behind-the-back curls with 7.5 lb. dumbbells
1 set of 12 assisted chinups with front grip on 130 lb.
1 set of 12 assisted chinups with side grip on 130 lb.
1 set of 12 assisted dips with side grip on 130 lb.
3. Cardio: Basketball (35 minutes)
4. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals
Comments: I probably should have kept up with how many shots I made while I was doing freethrows, but I just went with the flow and did whatever I wanted. Next time around, I'll be sure to keep count.
Thursday, March 28, 2013
Tuesday, 3/26/13
Tuesday, 3/26/13, 11:15 AM - 12:20 PM
1. Cardio: Treadmill (5.75 minutes)
Run 0.5 miles before class
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.
1 set of 10 torso rotations w/ 30 lb.
2 sets of 15 bicep curls with 5 lb. dumbbells
1 set of 15 bicep curls with 7.5 lb. dumbbells
1 set of 10 upper bicep curls with 7.5 lb. dumbbells
1 set of 10 behind-the-back curls with 7.5 lb. dumbbells
1 set of 12 assisted chinups with front grip on 130 lb.
1 set of 12 assisted chinups with side grip on 130 lb.
1 set of 12 assisted dips with side grip on 130 lb.
3. Cardio: Basketball (30 minutes)
Practice dribbling and shooting
Top number: 5 freethrows consecutively
4. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals
Comments: I ran a little faster on the treadmill today. When I usually finish between 6:00 and 6:08, I sped up for about thirty seconds on the second lap and finished at 5:45. Since I played basketball, I figured that was enough to replace the two laps I didn't run today. I don't want to tire myself out too much, you know.
1. Cardio: Treadmill (5.75 minutes)
Run 0.5 miles before class
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.
1 set of 10 torso rotations w/ 30 lb.
2 sets of 15 bicep curls with 5 lb. dumbbells
1 set of 15 bicep curls with 7.5 lb. dumbbells
1 set of 10 upper bicep curls with 7.5 lb. dumbbells
1 set of 10 behind-the-back curls with 7.5 lb. dumbbells
1 set of 12 assisted chinups with front grip on 130 lb.
1 set of 12 assisted chinups with side grip on 130 lb.
1 set of 12 assisted dips with side grip on 130 lb.
3. Cardio: Basketball (30 minutes)
Practice dribbling and shooting
Top number: 5 freethrows consecutively
4. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals
Comments: I ran a little faster on the treadmill today. When I usually finish between 6:00 and 6:08, I sped up for about thirty seconds on the second lap and finished at 5:45. Since I played basketball, I figured that was enough to replace the two laps I didn't run today. I don't want to tire myself out too much, you know.
Thursday, 3/21/13
Thursday, 3/19/13, 11:15 AM - 12:10 PM
1. Cardio: Treadmill (6 minutes)
Run 0.5 miles before class
2. Strength: Weights and Machines (15 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 5 lb. dumbbells
1 set of 10 upper bicep curls with 5 lb. dumbbells
1 set of 10 behind-the-back curls with 5 lb. dumbbells
2 sets of 4 curl-ups on hanging bar
3. Cardio: Tennis (30 minutes)
Forehands and backhands
Top number: 83
4. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals
Comments: If I can make it to class early, I'm going to do more of my running before class to give myself more time for other things I want to do. While I used to run a lap and walk a lap, I'm going to gradually increase the amount of time I run laps consecutively. I lost a little time in class today trying to set up a volleyball net; it's just too difficult for one person. But it was a good thing that I played tennis today. I accomplished my goal of 50 shots in a row and went beyond!
1. Cardio: Treadmill (6 minutes)
Run 0.5 miles before class
2. Strength: Weights and Machines (15 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 5 lb. dumbbells
1 set of 10 upper bicep curls with 5 lb. dumbbells
1 set of 10 behind-the-back curls with 5 lb. dumbbells
2 sets of 4 curl-ups on hanging bar
3. Cardio: Tennis (30 minutes)
Forehands and backhands
Top number: 83
4. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals
Comments: If I can make it to class early, I'm going to do more of my running before class to give myself more time for other things I want to do. While I used to run a lap and walk a lap, I'm going to gradually increase the amount of time I run laps consecutively. I lost a little time in class today trying to set up a volleyball net; it's just too difficult for one person. But it was a good thing that I played tennis today. I accomplished my goal of 50 shots in a row and went beyond!
Thursday, March 21, 2013
Tuesday, 3/19/13
Tuesday, 3/19/13, 11:15 AM - 12:20 PM
1. Cardio: Treadmill (11 minutes)
Walk 0.5 miles
Run 0.25 miles
2. Strength: Weights and Machines (40 minutes)
2 sets of 15 crunches on ab machine with 50 lb.
1 set of 15 crunches on ab machine with 30 lb.
2 sets of 15 bicep curls with 7.5 lb. dumbbells
1 set of 15 bicep curls with 5 lb. dumbbells
1 set of 10 upper bicep curls with 7.5 lb. dumbbells
1 set of 10 behind-the-back curls with 7.5 lb. dumbbells
1 set of 12 assisted chinups with front grip on 130 lb.
1 set of 12 assisted chinups with side grip on 130 lb.
1 set of 12 assisted dips with side grip on 130 lb.
3. Cardio: Treadmill (4 minutes)
Walk 0.25 miles
4. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals
Comments: After switching up the amount of repetitions I did for the heavier weights, I was pooped. Plus, lifting heavier weights more often took longer. I didn't really feel like doing much else, so I just walked the last part of my mile near the end of my workout. That darn cold is finally out of my system, so I'll resume running from now on.
1. Cardio: Treadmill (11 minutes)
Walk 0.5 miles
Run 0.25 miles
2. Strength: Weights and Machines (40 minutes)
2 sets of 15 crunches on ab machine with 50 lb.
1 set of 15 crunches on ab machine with 30 lb.
2 sets of 15 bicep curls with 7.5 lb. dumbbells
1 set of 15 bicep curls with 5 lb. dumbbells
1 set of 10 upper bicep curls with 7.5 lb. dumbbells
1 set of 10 behind-the-back curls with 7.5 lb. dumbbells
1 set of 12 assisted chinups with front grip on 130 lb.
1 set of 12 assisted chinups with side grip on 130 lb.
1 set of 12 assisted dips with side grip on 130 lb.
3. Cardio: Treadmill (4 minutes)
Walk 0.25 miles
4. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals
Comments: After switching up the amount of repetitions I did for the heavier weights, I was pooped. Plus, lifting heavier weights more often took longer. I didn't really feel like doing much else, so I just walked the last part of my mile near the end of my workout. That darn cold is finally out of my system, so I'll resume running from now on.
Spring Break - Tuesday (3/11/13)
Tuesday, 3/11/13, 6:15 PM - 7:05 PM
1. Cardio: Treadmill (16.5 minutes)
Walk 1 mile
2. Strength: Weights and Machines (30 minutes)1 set of 15 crunches on ab machine with 50 lb.
2 sets of 15 crunches on ab machine with 30 lb.
2 sets of 15 bicep curls with 5 lb. dumbbells
1 set of 15 bicep curls with 7.5 lb. dumbbells
1 set of 10 upper bicep curls with 5 lb. dumbbells
1 set of behind-the-back curls with 5 lb. dumbbells
1 set of 12 assisted chinups with front grip on 130 lb.
1 set of 12 assisted chinups with side grip on 130 lb.
1 set of 12 assisted dips with side grip on 130 lb.
4. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals
Comments: After a friend and I spent the day shopping at the mall, we came back to SMU and worked out together. It was fun!
1. Cardio: Treadmill (16.5 minutes)
Walk 1 mile
2. Strength: Weights and Machines (30 minutes)1 set of 15 crunches on ab machine with 50 lb.
2 sets of 15 crunches on ab machine with 30 lb.
2 sets of 15 bicep curls with 5 lb. dumbbells
1 set of 15 bicep curls with 7.5 lb. dumbbells
1 set of 10 upper bicep curls with 5 lb. dumbbells
1 set of behind-the-back curls with 5 lb. dumbbells
1 set of 12 assisted chinups with front grip on 130 lb.
1 set of 12 assisted chinups with side grip on 130 lb.
1 set of 12 assisted dips with side grip on 130 lb.
4. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals
Comments: After a friend and I spent the day shopping at the mall, we came back to SMU and worked out together. It was fun!
Friday, March 8, 2013
Thursday (3/7/13)
Thursday, 3/7/13, 11:10 AM - 12:20 PM
1. Cardio: Treadmill (16.5 minutes)
Walk 1 mile
2. Strength: Weights and Machines (40 minutes)
1 set of 15 crunches on ab machine with 50 lb.
2 sets of 15 crunches on ab machine with 30 lb.
2 sets of 15 bicep curls with 5 lb. dumbbells
1 set of 15 bicep curls with 7.5 lb. dumbbells
1 set of 10 upper bicep curls with 5 lb. dumbbells
1 set of behind-the-back curls with 5 lb. dumbbells
1 set of 10 lunges with 5 lb. dumbbells in each hand
1 set of 12 assisted chinups with front grip on 130 lb.
1 set of 12 assisted chinups with side grip on 130 lb.
1 set of 12 assisted dips with side grip on 130 lb.
3 sets of 8 lateral pulls on machine with 55 lb.
3. Cardio: Volleyball (20 minutes)
Practice passing, setting spiking in racketball room
4. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals
Comments: Since I wanted more time to work on my sports skills, I came to the gym 10 minutes early and walked half of my mile before class. It was perfect. I feel really good about my strength development; I can see those arm muscles rippling when I lift! (Okay, not really rippling.)
1. Cardio: Treadmill (16.5 minutes)
Walk 1 mile
2. Strength: Weights and Machines (40 minutes)
1 set of 15 crunches on ab machine with 50 lb.
2 sets of 15 crunches on ab machine with 30 lb.
2 sets of 15 bicep curls with 5 lb. dumbbells
1 set of 15 bicep curls with 7.5 lb. dumbbells
1 set of 10 upper bicep curls with 5 lb. dumbbells
1 set of behind-the-back curls with 5 lb. dumbbells
1 set of 10 lunges with 5 lb. dumbbells in each hand
1 set of 12 assisted chinups with front grip on 130 lb.
1 set of 12 assisted chinups with side grip on 130 lb.
1 set of 12 assisted dips with side grip on 130 lb.
3 sets of 8 lateral pulls on machine with 55 lb.
3. Cardio: Volleyball (20 minutes)
Practice passing, setting spiking in racketball room
4. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals
Comments: Since I wanted more time to work on my sports skills, I came to the gym 10 minutes early and walked half of my mile before class. It was perfect. I feel really good about my strength development; I can see those arm muscles rippling when I lift! (Okay, not really rippling.)
Wednesday, March 6, 2013
Tuesday (3/5/13)
Tuesday, 3/5/13, 11:10 AM - 12:20 PM
1. Cardio: Treadmill (17 minutes)
Walk 1 mile
2. Strength: Weights and Machines (40 minutes)
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 15 bicep curls with 5 lb. dumbbells
1 set of 15 bicep curls with 7.5 lb. dumbbells
1 set of 10 upper bicep curls with 5 lb. dumbbells
1 set of behind-the-back curls with 5 lb. dumbbells
1 set of 12 assisted chinups with front grip on 130 lb.
1 set of 12 assisted chinups with side grip on 130 lb.
1 set of 12 assisted dips with side grip on 130 lb.
3. Cardio: Tennis (10 minutes)
4. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals
Comments: Since I walked again today, I increased the incline to compensate. My heart rate didn't increase as much as it does when I run, but the muscles in my legs seemed to respond as if I was running. Felt the burn! That darn cold is still with me, so hopefully I will be running again soon. I really like increasing the amount of weightlifting I do. The only downside is that it takes away from time to practice my sports.
1. Cardio: Treadmill (17 minutes)
Walk 1 mile
2. Strength: Weights and Machines (40 minutes)
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 15 bicep curls with 5 lb. dumbbells
1 set of 15 bicep curls with 7.5 lb. dumbbells
1 set of 10 upper bicep curls with 5 lb. dumbbells
1 set of behind-the-back curls with 5 lb. dumbbells
1 set of 12 assisted chinups with front grip on 130 lb.
1 set of 12 assisted chinups with side grip on 130 lb.
1 set of 12 assisted dips with side grip on 130 lb.
3. Cardio: Tennis (10 minutes)
4. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals
Comments: Since I walked again today, I increased the incline to compensate. My heart rate didn't increase as much as it does when I run, but the muscles in my legs seemed to respond as if I was running. Felt the burn! That darn cold is still with me, so hopefully I will be running again soon. I really like increasing the amount of weightlifting I do. The only downside is that it takes away from time to practice my sports.
Saturday, March 2, 2013
Tuesday, Thursday (2/26/13, 2/28/13)
Tuesday, (2/26/13), 11:20 AM - 12:20 PM
1. Strength: Weights and Machines (30 minutes)
1 set of 12 assisted chinups w/ front grip
1 set of 12 assisted chinups w/ side grip
1 set of 9 assisted dips w/ side grip
(These were done with the machine set on 130 lb. The lower the weight, the more of your own body weight you push.)
1 set of 9 assisted crunches set on 30 lb.
2 sets of 15 bicep curls w/ 5 lb. dumbbells
1 set of 15 bicep curls w/ 7.5 lb. dumbbells
1 set of 10 upper bicep curls w/ 5 lb. dumbbells
1 set of 10 behind-the-back crunches w/ 5 lb. dumbbells
2 sets of 15 ab crunches w/ 50 lb. on machine
2. Cardio: Treadmill (20 minutes)
Walk 1 mile
Comments: I had a cold over the weekend, so I decided not to run today. My suitemate came and gave me a lot of awesome tips on weight training. She's my accountability partner, so I felt really good when she was helping me out.
Thursday, 2/28/13, 11:20-12:00
Comments: The group workout wore me out. I lifted weights for 15 or so minutes, and that was it.
1. Strength: Weights and Machines (30 minutes)
1 set of 12 assisted chinups w/ front grip
1 set of 12 assisted chinups w/ side grip
1 set of 9 assisted dips w/ side grip
(These were done with the machine set on 130 lb. The lower the weight, the more of your own body weight you push.)
1 set of 9 assisted crunches set on 30 lb.
2 sets of 15 bicep curls w/ 5 lb. dumbbells
1 set of 15 bicep curls w/ 7.5 lb. dumbbells
1 set of 10 upper bicep curls w/ 5 lb. dumbbells
1 set of 10 behind-the-back crunches w/ 5 lb. dumbbells
2 sets of 15 ab crunches w/ 50 lb. on machine
2. Cardio: Treadmill (20 minutes)
Walk 1 mile
Comments: I had a cold over the weekend, so I decided not to run today. My suitemate came and gave me a lot of awesome tips on weight training. She's my accountability partner, so I felt really good when she was helping me out.
Thursday, 2/28/13, 11:20-12:00
Comments: The group workout wore me out. I lifted weights for 15 or so minutes, and that was it.
Friday, February 22, 2013
Thursday (2/21/13)
Thursday, February 21, 2013, 11:20 - 12:20 PM
1. Cardio: Treadmill (17 minutes)
Run 0.5 miles
Walk 0.625 miles
2. Strength: Weights and Machines (15 minutes)
1 set of 15 bicep curls with 7.5 lb. dumbbell
2 sets of 15 bicep curls with 5 lb. dumbbell
1 set of 10 upper bicep curls with 7.5 lb. dumbbell
1 set of 10 curls behind the back with 5 lb. dumbbell
1 set of 15 crunches with 30 lb. weight on ab machine
1 set of 12 crunches with 50 lb. weight on ab machine
3. Cardio: Tennis (20 minutes)
4. Cool Down (5 minutes) -
Stretch arms, legs, and back for 10-second intervals
Comments: It's hard to play tennis after lifting weights so much, but I really enjoy it. As long as I keep stretching during my workout, I should be good.
1. Cardio: Treadmill (17 minutes)
Run 0.5 miles
Walk 0.625 miles
2. Strength: Weights and Machines (15 minutes)
1 set of 15 bicep curls with 7.5 lb. dumbbell
2 sets of 15 bicep curls with 5 lb. dumbbell
1 set of 10 upper bicep curls with 7.5 lb. dumbbell
1 set of 10 curls behind the back with 5 lb. dumbbell
1 set of 15 crunches with 30 lb. weight on ab machine
1 set of 12 crunches with 50 lb. weight on ab machine
3. Cardio: Tennis (20 minutes)
4. Cool Down (5 minutes) -
Stretch arms, legs, and back for 10-second intervals
Comments: It's hard to play tennis after lifting weights so much, but I really enjoy it. As long as I keep stretching during my workout, I should be good.
Tuesday (2/19/13)
Tuesday, February 19, 2013, 11:15 - 12:15 PM
1. Cardio: Treadmill (17 minutes)
Run 0.5 miles
Walk 0.625 miles
2. Strength: Weights and Machines (15 minutes)
2 sets of 10 snatches with 7.5 lb. dumbbell
1 set of 15 bicep curls with 7.5 lb. dumbbell
2 sets of 15 bicep curls with 5 lb. dumbbell
1 set of 10 upper bicep curls with 7.5 lb. dumbbell
1 set of 10 curls behind the back with 5 lb. dumbbell
1 set of 15 crunches with 30 lb. weight on ab machine
1 set of 12 crunches with 50 lb. weight on ab machine
3. Cardio: Tennis (20 minutes)
4. Cool Down (5 minutes) -
Stretch arms, legs, and back for 10-second intervals
Comments: From here on, I plan to add more details to my weight-lifting regimen. A friend suggested that I start a process of gradually increasing what I lift after a few weeks of getting accustomed to a particular weight.
1. Cardio: Treadmill (17 minutes)
Run 0.5 miles
Walk 0.625 miles
2. Strength: Weights and Machines (15 minutes)
2 sets of 10 snatches with 7.5 lb. dumbbell
1 set of 15 bicep curls with 7.5 lb. dumbbell
2 sets of 15 bicep curls with 5 lb. dumbbell
1 set of 10 upper bicep curls with 7.5 lb. dumbbell
1 set of 10 curls behind the back with 5 lb. dumbbell
1 set of 15 crunches with 30 lb. weight on ab machine
1 set of 12 crunches with 50 lb. weight on ab machine
3. Cardio: Tennis (20 minutes)
4. Cool Down (5 minutes) -
Stretch arms, legs, and back for 10-second intervals
Comments: From here on, I plan to add more details to my weight-lifting regimen. A friend suggested that I start a process of gradually increasing what I lift after a few weeks of getting accustomed to a particular weight.
Friday, February 15, 2013
Thursday (2/14/13)
Thursday, 2/14/13, 11:15 AM - 12:20 PM
1. Cardio: Treadmill (7 minutes) -
Run 0.25 miles
Walk 0.25 miles
2. Strength: Weights and machines (15 minutes) -
1 bicep curl with 12.5 lb. dumbbells
1 set of 10 bicep curls with 5 lb. dumbbells
2 sets of 10 bicep curls with 7.5 lb. dumbbells
2 sets of 10 tricep curls with 5 lb. dumbbells
2 sets of 10 lunges with 5 lb. dumbbells
3. Cardio: Tennis/Racquetball (25 minutes) -
4. Cool Down (5 minutes) -
Stretch arms, legs, and back for 10-second intervals
Comments: I didn't run as much today because I had an event to attend later; I didn't want to be worn out for that. Besides, I still worked up a good sweat. I increased the weights I used for my arms, and it really made a difference. Those 7.5 lb. dumbbells might be used more often now that my arms are stronger. My friend and I didn't get to play as much tennis as we normally do because we wasted time trying to set up a net on a gym court. We gave up, and now we know better (lol).
1. Cardio: Treadmill (7 minutes) -
Run 0.25 miles
Walk 0.25 miles
2. Strength: Weights and machines (15 minutes) -
1 bicep curl with 12.5 lb. dumbbells
1 set of 10 bicep curls with 5 lb. dumbbells
2 sets of 10 bicep curls with 7.5 lb. dumbbells
2 sets of 10 tricep curls with 5 lb. dumbbells
2 sets of 10 lunges with 5 lb. dumbbells
3. Cardio: Tennis/Racquetball (25 minutes) -
4. Cool Down (5 minutes) -
Stretch arms, legs, and back for 10-second intervals
Comments: I didn't run as much today because I had an event to attend later; I didn't want to be worn out for that. Besides, I still worked up a good sweat. I increased the weights I used for my arms, and it really made a difference. Those 7.5 lb. dumbbells might be used more often now that my arms are stronger. My friend and I didn't get to play as much tennis as we normally do because we wasted time trying to set up a net on a gym court. We gave up, and now we know better (lol).
Tuesday (2/12/13)
Tuesday, 2/12/13, 11:15 AM - 12:20 PM
1. Cardio: Treadmill (15 minutes) -
Run 0.625 miles
Walk 0.375 miles
2. Cardio: Racquetball (40 minutes) -
3. Strength: Weights (5 minutes) -
10 shoulder pumps with 20 lb. bar
8 push pumps with 20 lb. bar
4. Cool Down: (5 minutes) -
Stretch arms, legs, and back for 10-second intervals
Comments: Today was really fun. I played racquetball with a friend, so it was much easier to pass the time and not think about getting tired. We got some good reps in since we both play tennis and know how to keep the ball moving. I definitely plan on doing this again. I was impressed with how many pumps I was able to do, especially because I'm not used to putting so much pressure on my upper arm and shoulder muscles.
1. Cardio: Treadmill (15 minutes) -
Run 0.625 miles
Walk 0.375 miles
2. Cardio: Racquetball (40 minutes) -
3. Strength: Weights (5 minutes) -
10 shoulder pumps with 20 lb. bar
8 push pumps with 20 lb. bar
4. Cool Down: (5 minutes) -
Stretch arms, legs, and back for 10-second intervals
Comments: Today was really fun. I played racquetball with a friend, so it was much easier to pass the time and not think about getting tired. We got some good reps in since we both play tennis and know how to keep the ball moving. I definitely plan on doing this again. I was impressed with how many pumps I was able to do, especially because I'm not used to putting so much pressure on my upper arm and shoulder muscles.
Friday, February 8, 2013
OCE - Thursday (2/7/13)
Out of Class Experience - Tuesday, 2/7/13, 11:00-11:50 AM
Today I decided to play racquetball in one of the racquetball rooms. I know how to play tennis, but playing in such small quarters, indoors, and by myself made a huge difference! Since the ball ricocheted off the walls, I was able to do more repetition of swings. Plus, the quick return of the ball forced me to move faster than I normally do if I wanted to hit consecutively. I made 26 swings in a row before having to start over. Next time I do this, I want to make 35 in a row. Overall, this was a great workout for my entire body.
Today I decided to play racquetball in one of the racquetball rooms. I know how to play tennis, but playing in such small quarters, indoors, and by myself made a huge difference! Since the ball ricocheted off the walls, I was able to do more repetition of swings. Plus, the quick return of the ball forced me to move faster than I normally do if I wanted to hit consecutively. I made 26 swings in a row before having to start over. Next time I do this, I want to make 35 in a row. Overall, this was a great workout for my entire body.
Wednesday, February 6, 2013
Tuesday (2/5/13)
Tuesday, 2/5/13, 11:15 AM - 12:20 PM
1. Cardio: Treadmill (20 minutes) -
Run 0.5 miles
Walk 0.75 miles
2. Strength: Weights and machines (15 minutes) -
2 sets of 3 reverse rows
2 sets of 10 lunges with 5 lb. dumbbells
2 sets of 15 bicep, tricep crunches with 5 lb. dumbbells
2 sets of 10 reps on ab workout machine
3. Cardio: Volleyball (30 minutes) -
Cross-court shuffles
Wall sets
Wall passes
Wall spikes
4. Cool Down (5 minutes) -
Stretch arms, legs, and back for 10-second intervals
Comments: I'm still trying to figure out a good combination of exercises after I run on the treadmill and lift weights. I used a racquetball court to practice volleyball, and I think it was a decent way to practice. Of course, it's not as effective as using a net to practice things like serving and spiking.
1. Cardio: Treadmill (20 minutes) -
Run 0.5 miles
Walk 0.75 miles
2. Strength: Weights and machines (15 minutes) -
2 sets of 3 reverse rows
2 sets of 10 lunges with 5 lb. dumbbells
2 sets of 15 bicep, tricep crunches with 5 lb. dumbbells
2 sets of 10 reps on ab workout machine
3. Cardio: Volleyball (30 minutes) -
Cross-court shuffles
Wall sets
Wall passes
Wall spikes
4. Cool Down (5 minutes) -
Stretch arms, legs, and back for 10-second intervals
Comments: I'm still trying to figure out a good combination of exercises after I run on the treadmill and lift weights. I used a racquetball court to practice volleyball, and I think it was a decent way to practice. Of course, it's not as effective as using a net to practice things like serving and spiking.
Thursday, January 31, 2013
Tuesday, Thursday (1/29/13, 1/31/13)
Tuesday, 1/29/13, 11:00 AM
Today was just part one of the mandatory fitness test. We measured our weight, height, BMI, etc. and did a few quick exercise tests.
Thursday, 1/31/13, 11:00 AM - 12:00 PM
1. Cardio: Running
1 mile in 12 minutes
Comments: I was proud of my time. I ran 5/6 of the mile and walked the last two minutes. If I had run the entire time, I would have probably shaved thirty seconds from my mile. As soon as I finished the mile, my body freaked out and had some kind of allergy attack. I sneezed non-stop for several minutes. I have allergies, but this is really strange since I'm in shape and healthy as far as I know.
Today was just part one of the mandatory fitness test. We measured our weight, height, BMI, etc. and did a few quick exercise tests.
Thursday, 1/31/13, 11:00 AM - 12:00 PM
1. Cardio: Running
1 mile in 12 minutes
Comments: I was proud of my time. I ran 5/6 of the mile and walked the last two minutes. If I had run the entire time, I would have probably shaved thirty seconds from my mile. As soon as I finished the mile, my body freaked out and had some kind of allergy attack. I sneezed non-stop for several minutes. I have allergies, but this is really strange since I'm in shape and healthy as far as I know.
Saturday, January 26, 2013
Thursday (1/24/13)
Thursday, 1/24/13, 11:15 AM - 12:30 PM
1. Cardio: Treadmill (15 minutes)
Run 0.5 miles
Walk 0.5 miles
2. Strength: Weights and machines (20 minutes) -
2 sets of 10 lunges with 5 lb. dumbbells
2 sets of 15 bicep, tricep, crunches with 5 lb. dumbbells
2 sets of 10 reps on ab workout machines
3. Cardio: Basketball (40 minutes) -
100 freethrows
10 layups
4. Cool Down: (5 minutes):
Stretch arms and legs for 10-second intervals
Comments: Today, I pushed myself too hard. I ran 0.5 miles straight while I had the energy and walked the rest to slow my heart rate. I lifted weights as usual. I thought shooting more would be a good way to practice my skills, still working my muscles and avoiding having to go at such a fast pace. However, so many repetitions made my chest hurt for over 24 hours any time I walked or exerted force. I might not do so much at once again. That pain was more than soreness; it was some kind of internal strain that partially had to do with the intensity of all my workouts this week.
1. Cardio: Treadmill (15 minutes)
Run 0.5 miles
Walk 0.5 miles
2. Strength: Weights and machines (20 minutes) -
2 sets of 10 lunges with 5 lb. dumbbells
2 sets of 15 bicep, tricep, crunches with 5 lb. dumbbells
2 sets of 10 reps on ab workout machines
3. Cardio: Basketball (40 minutes) -
100 freethrows
10 layups
4. Cool Down: (5 minutes):
Stretch arms and legs for 10-second intervals
Comments: Today, I pushed myself too hard. I ran 0.5 miles straight while I had the energy and walked the rest to slow my heart rate. I lifted weights as usual. I thought shooting more would be a good way to practice my skills, still working my muscles and avoiding having to go at such a fast pace. However, so many repetitions made my chest hurt for over 24 hours any time I walked or exerted force. I might not do so much at once again. That pain was more than soreness; it was some kind of internal strain that partially had to do with the intensity of all my workouts this week.
Wednesday, January 23, 2013
Tuesday-Wednesday (1/22-1/23/13)
Tuesday, 1/22/13, 11 AM - 12:15 PM
1. Cardio: Treadmill (15 minutes) -
Run 0.5 miles
Walk 0.5 miles
2. Strength: Weights and machines (20 minutes) -
2 sets of 10 lunges with 5 lb. dumbbells
2 sets of 15 bicep, tricep, crunches with 5 lb. dumbbells
2 sets of 10 reps on ab workout machines
3. Cardio: Basketball (40 minutes) -
Layups, freethrows, various shots
4. Cool Down: (5 minutes):
Stretch arms and legs for 10-second intervals
Comments: This was a good workout. I went at a strong, but steady pace and felt that my stamina was pretty solid. The running was more challenging because focusing on things other than my body's discomfort was difficult. I split the running and walking, walking at quarter intervals when I felt like I had run enough for the moment.
Wednesday, 1/23/13, 5:30 PM - 6:30 PM
Cardio and Aerobics: Zumba class
Comments: This was fun, but it was tough. My muscles were aching nearing the end of most songs, but I moved as best as I could. I liked dances that required hip movement; it was healthy and sassy. At the end of the class, I was exhausted. I used the walk back to my dorm as a cool down.
1. Cardio: Treadmill (15 minutes) -
Run 0.5 miles
Walk 0.5 miles
2. Strength: Weights and machines (20 minutes) -
2 sets of 10 lunges with 5 lb. dumbbells
2 sets of 15 bicep, tricep, crunches with 5 lb. dumbbells
2 sets of 10 reps on ab workout machines
3. Cardio: Basketball (40 minutes) -
Layups, freethrows, various shots
4. Cool Down: (5 minutes):
Stretch arms and legs for 10-second intervals
Comments: This was a good workout. I went at a strong, but steady pace and felt that my stamina was pretty solid. The running was more challenging because focusing on things other than my body's discomfort was difficult. I split the running and walking, walking at quarter intervals when I felt like I had run enough for the moment.
Wednesday, 1/23/13, 5:30 PM - 6:30 PM
Cardio and Aerobics: Zumba class
Comments: This was fun, but it was tough. My muscles were aching nearing the end of most songs, but I moved as best as I could. I liked dances that required hip movement; it was healthy and sassy. At the end of the class, I was exhausted. I used the walk back to my dorm as a cool down.
Nariana Sands - Individual Fitness - PRW 2110 L05
This is my blog for my Wellness class. I'll be recording every major workout I do during the semester here, possibly including workouts I do outside of my designated class time (Tuesdays, Thursdays). If anyone happens to run into this blog, feel free to share workout routines or tips for health!
Semester Workout Goals:
- Run at least 0.5 miles every other class day. Work on treadmill for at least 1 mile total every class day.
- Do 2 sets of 15 reps to strengthen biceps, triceps, and rotational cuffs using 5 lb dumbells. If major improvements occur, increase weights to 8 or 10 lb and increase sets.
- Make 15 shots in a row in basketball through repetitive practice.
- Practice volleyball at least twice a month. (This goal is vague due to the difficulty of setting up the volleyball net solo.)
Semester Workout Goals:
- Run at least 0.5 miles every other class day. Work on treadmill for at least 1 mile total every class day.
- Do 2 sets of 15 reps to strengthen biceps, triceps, and rotational cuffs using 5 lb dumbells. If major improvements occur, increase weights to 8 or 10 lb and increase sets.
- Make 15 shots in a row in basketball through repetitive practice.
- Practice volleyball at least twice a month. (This goal is vague due to the difficulty of setting up the volleyball net solo.)
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