veronicaf journal
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Re: veronicaf journal
Tuesday, Jan 10
AM Cardio: Turbo Kick
No weight training today.
A long day at the office. Stuck to my planned food plan for the day.
AM Cardio: Turbo Kick
No weight training today.
A long day at the office. Stuck to my planned food plan for the day.
Re: veronicaf journal
Wednesday, Jan 11
PM Workouts;
Cardio - Hip Hop Hustle
Weights:
Straight legged deadlift 3 sets of 10
Lat Pulldowns 3 sets of 10
Dumbbell Bent Over Wide Grip Rows One Arm 2 sets of 8
Seated Bicep Curl Alternating Arms 2 sets of 8
Standing Bicep Curl Barbell 2 sets of 8
PM Workouts;
Cardio - Hip Hop Hustle
Weights:
Straight legged deadlift 3 sets of 10
Lat Pulldowns 3 sets of 10
Dumbbell Bent Over Wide Grip Rows One Arm 2 sets of 8
Seated Bicep Curl Alternating Arms 2 sets of 8
Standing Bicep Curl Barbell 2 sets of 8
Re: veronicaf journal
Thursday, Jan 12
PM Cardio:
Turbo Kick
Felt great! My energy level has been low for the past two days. My energy level felt almost normal during this workout. I'm trying to figure out just how much food (calories) I need. I believe I may not be eating enough on some days.
PM Cardio:
Turbo Kick
Felt great! My energy level has been low for the past two days. My energy level felt almost normal during this workout. I'm trying to figure out just how much food (calories) I need. I believe I may not be eating enough on some days.
Re: veronicaf journal
Friday, January 13
No Cardio
Weight Training:
Barbell Front Lunge 4 sets of 10
DB Front Squat 3 sets of 12
DB Incline Bench Press One Arm 3 sets of 10
DB Incline DB Flys Alternating Arms 2 sets of 8
Abdominal Crunches 4 sets of 25
No Cardio
Weight Training:
Barbell Front Lunge 4 sets of 10
DB Front Squat 3 sets of 12
DB Incline Bench Press One Arm 3 sets of 10
DB Incline DB Flys Alternating Arms 2 sets of 8
Abdominal Crunches 4 sets of 25
Re: veronicaf journal
Sunday, Jan 15
AM Cardio: Turbo Kick
PM Weights:
DB Incline Bench Press – One Arm 3 sets of 10
DB Incline Bench Flys – Alt Arms 3 sets of 8
DB Military Press – One Arm 4 sets of 8
DB Front Raise – Alt Arms 3 sets of 10
Cable Triceps Ext – One Arm 3 sets of 8
Seated DB Overhead Tricep Extension 3 sets of 10
Plank 3 sets of 20
Crunches with Twist 4 sets of 20
AM Cardio: Turbo Kick
PM Weights:
DB Incline Bench Press – One Arm 3 sets of 10
DB Incline Bench Flys – Alt Arms 3 sets of 8
DB Military Press – One Arm 4 sets of 8
DB Front Raise – Alt Arms 3 sets of 10
Cable Triceps Ext – One Arm 3 sets of 8
Seated DB Overhead Tricep Extension 3 sets of 10
Plank 3 sets of 20
Crunches with Twist 4 sets of 20
Re: veronicaf journal
Cardio Day
Hip Hop Hustle!
Extra Abs:
Bobylastics Abs online workout
Hip Hop Hustle!
Extra Abs:
Bobylastics Abs online workout
Re: veronicaf journal
Tuesday, Jan 17
Cardio: Turbo Fire 30
Weights:
Prone cobra on floor 4 sets of 12
DB Bent over Wide Grip Rows 3 sets of 8
Seated Cable Machine Close Grip High Rows 2 sets of 8
Seated DB Bicep Curl Alt Arms 4 sets of 10
Standing BB Bicep Curl 2 sets of 8
Cardio: Turbo Fire 30
Weights:
Prone cobra on floor 4 sets of 12
DB Bent over Wide Grip Rows 3 sets of 8
Seated Cable Machine Close Grip High Rows 2 sets of 8
Seated DB Bicep Curl Alt Arms 4 sets of 10
Standing BB Bicep Curl 2 sets of 8
Re: veronicaf journal
Wednesday, Jan 18th
AM Cardio - Turbo Kick
PM: Vinyasa Yoga
AM Cardio - Turbo Kick
PM: Vinyasa Yoga
Re: veronicaf journal
Thursday, Jan 19
Weights:
Wide push ups 3 sets of 12
Bench Press 3 sets of 12
Flat Bench Cable Flyes 3 sets of 12
Narrow push ups 3 sets of 12
DB Overhead Triceos Extension 3 sets of 12
Triceps pushdowns 3 sets of 12
Weights:
Wide push ups 3 sets of 12
Bench Press 3 sets of 12
Flat Bench Cable Flyes 3 sets of 12
Narrow push ups 3 sets of 12
DB Overhead Triceos Extension 3 sets of 12
Triceps pushdowns 3 sets of 12
Re: veronicaf journal
Friday, Jan 20
Weights
Wide Grip Lat Pulldown 3 sets of 12
One Arm DB Row 3 sets of 12
Seated Cable Row 3 sets of 12
Underhand Cable Pulldown 3 sets of 12
Alt DB Curl 3 sets of 12
DB Preacher Curl 3 sets of 12
Standing Biceps Cable Curl 3 sets of 12
No Cardio today.
Weights
Wide Grip Lat Pulldown 3 sets of 12
One Arm DB Row 3 sets of 12
Seated Cable Row 3 sets of 12
Underhand Cable Pulldown 3 sets of 12
Alt DB Curl 3 sets of 12
DB Preacher Curl 3 sets of 12
Standing Biceps Cable Curl 3 sets of 12
No Cardio today.
Re: veronicaf journal
Saturday, Jan 21
AM Yoga/Meditation 50 min
PM Weights:
DB Wall Squats 3 sets of 12
DB Bulgarian Lunges 3 sets of 12
Sumo BB Squats 3 sets of 12
Seated Leg Curls 3 sets of 12
Standing Calf Raises 3 sets of 12
Seated Calf Raises 3 sets of 12
Program: Jamie Eason Live Fit Phase I
AM Yoga/Meditation 50 min
PM Weights:
DB Wall Squats 3 sets of 12
DB Bulgarian Lunges 3 sets of 12
Sumo BB Squats 3 sets of 12
Seated Leg Curls 3 sets of 12
Standing Calf Raises 3 sets of 12
Seated Calf Raises 3 sets of 12
Program: Jamie Eason Live Fit Phase I
Re: veronicaf journal
Sunday, Jan 22
PM Workout
Warmup Hip Hop Hustle 16 min
DB Press 3 @ 12
Front Delt Raise 3 @12
Side Lateral Raise 3 @ 12
Seated Bent over Rear Delt Fly 3 @ 12
Exercise Ball Crunches w/band 3@12
Air Bike w/band 3@12
Seated Ab Twist w/band 1 @ 12 each side
PM Workout
Warmup Hip Hop Hustle 16 min
DB Press 3 @ 12
Front Delt Raise 3 @12
Side Lateral Raise 3 @ 12
Seated Bent over Rear Delt Fly 3 @ 12
Exercise Ball Crunches w/band 3@12
Air Bike w/band 3@12
Seated Ab Twist w/band 1 @ 12 each side
Re: veronicaf journal
Monday, Jan 23
AM: Gentle Yoga
Felt great to stretch out my sore muscles!
AM: Gentle Yoga
Felt great to stretch out my sore muscles!
Re: veronicaf journal
Tuesday, Jan 24
PM Cardio: Turbo Kick (at a low intensity)
PM Cardio: Turbo Kick (at a low intensity)
Re: veronicaf journal
Week 2, Phase 1: LiveFit Program
Day 1, Jan 26
Wide Pushup 3 sets of 12
Bench Press 3 sets of 12
DB Flyes 3 sets of 12
Narrow Pushups 3 sets of 12
Overhead Triceps DB Extension 3 sets of 12
Triceps Pushdowns 3 sets of 12
Day 1, Jan 26
Wide Pushup 3 sets of 12
Bench Press 3 sets of 12
DB Flyes 3 sets of 12
Narrow Pushups 3 sets of 12
Overhead Triceps DB Extension 3 sets of 12
Triceps Pushdowns 3 sets of 12
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