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.
Friday, February 22, 2013
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.
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