Tripple Dose

So... I will probably end up regretting this decision over the weekend when the soreness hits, but for the third day in a row I did arms.

Wednesday I completed the MTL shoulders work out.
Thursday Marietta had us going a shoulder and arms work out.
Thursday night cycling included about 20 minutes of MORE arms...
and today on my schedule was the MTL chest work out.

I didn't want to get off track with the MTL schedule, so I sucked it up and pushed through it. Here's what I accomplished.

CHEST DAY:
20 minute walk on the treadmill at an incline of 5 and avg speed of 3.3
4x12 Flat bench press with 15 lb. dumbbells
3x10 ped dec flies on machine - 30 pounds
4x12 incline dumbbell press with = 12lb dumbbells
3x15 cable cross overs - 10 pounds - this was harder than expected
410 incline dumbbell flies with 10 pounds
4 sets of 7 push ups

Time: 1 hour
Cals: 409

Double dose

Shoulders AGAIN - ouch!!

Top Set:
12 pounds for push press
25 pounds for dumbbell swings
added ab exercises on most rests

Bottom Set:
8 pound medicine ball

Time: 52 minutes
Cals: 546

+ CYCLING & Barre at Fusion Fitness

Time: 1 hour 3 minutes
Cals: 609

Think I broke my wings

So I realized today that I'm super weak in the shoulders... This Muffing Topless Summer shoulder work out was super hard for me, even with really light weights.

Here's what I accomplished though... can't wait to see how sore I get tomorrow.

Warm up: 12-13 minutes, 1.3 miles on the elliptical
4x12 Shoulder press (12 lb dumbbells)
4x12 Upright Barbell Row (12 lb dumbbells)
3x12 Side Lateral Raise (started with 8's, dropped to 4's)
4x10 Reverse Pec Deck Flies (30lbs)
3x12 Front raise with dumbbells (4 lb dumbbells)
3x15 Bent over rear lateral raises (4 lb dumbbells - SUPER HARD)
3 sets of 30 seconds kettle bell swings (20 lbs).

+ ABS
4x12 knee-cross standing crunch (4lb dumbbell)
2x12 kettle bell windmill (4lb - HARD on my back... not sure about my position)
3x12 Wall Crunch and twist (L/R = 1)

+ 1 mile (approx 10 min) walk at incline 5.0, 3.0 & 3.2 speed, on treadmill for cool down

Time: 1hr 3 minutes
Cals: 450

too many 12 counts!!

Marietta at her finest again...

12 count leg matrix + 50 wall balls (used 8 lbs.)
12 count leg matrix + 500 jump ropes
12 count leg matrix + 50 box jumps
12 count leg matrix + 50 db swings (used 15lb)
12 count leg matrix + 50 ball slams (used 15lb)
12 count leg matrix + 50 push ups
12 count leg matrix + 50 dips
12 count leg matrix + 50 crunchy frog/ab move

the 12 count leg matrix =
12 squats
12 lunges (l/r=1)
12 jump squats
 
completed all above rounds + 5 minute cool down walk on the treadmill

time: 56 minutes
cals: 505

MuffinTopless Summer Workout Week 1, Schedule 1

Decided to try a new workout routine from a blog that I follow...

Here's what I completed today:

LEGS:
Warm up - 10 minutes on the stair master, speed: 35
4x10 Barbell Squats (10 pounds added to bar)
4x10 (each leg) Smith Machine Lunges... no machine so i did regular lunges holding 15 lb. dumbells
4x12 leg press (125lbs)
4x30 Weight calf raises - just stayed on the leg press machine, weight was super hard with the high reps
3x12 Deadlifts (20lbs dumbells) superset with sumo squats (1 20lb. bumbell)
3x12 Leg extensions superset with 30x10 hamstring curls

PLUS: walk 20 minutes/1mile at 5.0 incline, speed 3

Time: 1hr. 4:30
Cals: 450

Double Doozie

Time: 1 hr 1 minutes
Cals: 531

+ EVENING SPIN & BARRE CLASS WITH KATHLEEN
Time:1hr 3mins
Cals: 590

DOWN 6 pounds!! :)

Upper Body Circuit (3 times through with treadmill before each round):

Treadmill: 1 mile, .75 miles, .5 miles, .25 miles and walk for cool down
Dumbell Bench Press: 15x15 - 10 reps
Lying Tricep Extension: 15 - 10 reps
Ab leg lift exercise on bench: 15 reps
DB Overhead press on machine: 30 - 10 reps
Wide-Grip Lat Pull Down machine: 70 - 10 reps
Standing DB curl, bar on cable: 30 - 10 reps
Exercise Ball crunch: 50 reps
Exercise Ball roll-in: 20 reps
Turkish Get Ups: 8 - 10 reps on each side

Total Time: 1 hr 7 min
Total Cal: 507