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.
Thursday, March 28, 2013
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.
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