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!
Saturday, April 27, 2013
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.
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