cireland11 Posted February 21, 2012 Share Posted February 21, 2012 Monday, February 20th Lunges: Set 1-18 reps (45 lbs), Set 2-20 reps (45 lbs), Set 3-20 reps (45 lbs) --- using a weighted bar40 Bicycle sit-ups amongst each setSquats: Set 1-16 reps (45lbs), Set 2-15 reps (45lbs), Set 3-15 reps (45lbs) ---- using a weighted bar20 V-ups amongst each setDead Lift: Set 1-18 reps (20lbs), Set 2-15 reps (25lbs), Set 3-14 reps (25lbs) ----- using dumbellsPlank for 45 seconds in between each setCalf Raises: Set 1-22 reps (25 lbs), Set 2-20 reps (25lbs), Set 3-25 reps (25 lbs)-----using dumbellsPlank in amongst 20 mins cardio after weight work-out2 set of jumping lunges, about 16 reps Link to comment Share on other sites More sharing options...
Derek Posted February 22, 2012 Share Posted February 22, 2012 Looking good Chantal - keep up the hard work! Link to comment Share on other sites More sharing options...
C.O. Posted February 22, 2012 Share Posted February 22, 2012 Definitely sounds like a legit workout. What types of foods are you eating? -Dylan Link to comment Share on other sites More sharing options...
cireland11 Posted February 23, 2012 Author Share Posted February 23, 2012 Tuesday, February 21st: Chest and Triceps Chest Dips: Set 1-8, Set 2-7, Set 3-5Tricep Dips: Set 1-9, Set 2-8, Set 3-9Bench Press (with dumbell): Set 1: 17 (w/ 15lbs) Set 2: 12 (w/ 20lbs), Set 3-12 (w/ 20lbs)Triceps Kickback:Set 1: 14 (12lbs), Set 2: 15 (12lbs), Set 3: 13 (12lbs)Dumbell Fly: Set 1-13 (15lbs), Set 2: 10(15lbs), Set 3- 17 (12lbs)Triceps Extension: Set 1-15 (20lbs), Set 2-13(20lbs), Set 3-10 (20lbs) Cardio: 20 mins on rebounders in the AM Link to comment Share on other sites More sharing options...
cireland11 Posted February 23, 2012 Author Share Posted February 23, 2012 Wednesday, February 22: Cardio 30 mins cardio, running on the trackPlus some additional workout pulling huge pallets of beer around all day at my job ; ) Thank-you Derek! And Dylan, I'm eating clean, whole foods (vegan of course). I love love love my wholegrains, especially quinoa and barley. I'm trying to avoid wheat because I have a minor allergy to it. For proteins I love beans and tofu. I'm trying to get away from the processed faux meats. And lots of veggies! I LOVE marinated kale, broccoli, cauliflower, and spinach in my smoothies. I'm trying to force myself to like leafy, green salads-I've developed a kind of aversion to them since it's the only thing I can eat when I dine out in my town, haha. However, I have only been eating strictly clean like this for a week now. My diet before was, for the most part, pretty clean. Unfortunately, I have a MAJOR addiction to sugary cereals which I need to stay away from : P And a question for you Derek, or anyone reading this: What do you guys think of rebounders for cardio? Is the hype true? I get pretty tired out after being on one for more than 20 mins! Link to comment Share on other sites More sharing options...
Derek Posted February 24, 2012 Share Posted February 24, 2012 From what I've read, rebounders are great! They should burn about as much calories as steady running, and they're fun so go for it. If it feels too easy you should probably step it up by doing something else. Keep training hard, I like what I'm seeing so far and can't wait to see the rest! Link to comment Share on other sites More sharing options...
cireland11 Posted February 24, 2012 Author Share Posted February 24, 2012 February 23rd: Back and Biceps Seated Cable Row: Set 1-15 (50lbs), Set 2-12(50), Set 3-11(50)Hammer Curl: Set 1-15(10lbs), 2-8(12lbs), 12 (10lbs)Weighted bridge: Set 1-held for 1 min 30s w/ 25lbs, Set 2-held for 1 min w/ 25lbsBarbell Curl: 10 (25lbs), 8 (25lbs), 15 (15lbs)Bent over barbell row: 1-10 (45lbs), 8 (45lbs), 8 (35lbs)Scorpion pose, handstand poses and other yoga poses that target back strength for about 5 mins 30 mins cardio on the track in the AM. Link to comment Share on other sites More sharing options...
cireland11 Posted February 25, 2012 Author Share Posted February 25, 2012 February 24th: Shoulders and Abs Upright Row w/ Dumbbells: Set 1: 20 (8lbs), 2: 20(8lbs), 3: 21 (8lbs)Hanging Leg Raises: 4 sets, about 8-10 each Shoulder Press: 1: 19 (8lbs) 2: 20 (8lbs) 3: 16 (8lbs)V-Ups: 3 sets, around 30 each timeLateral Raise and Front Raises w/ 5 lbs, 2 sets until exhaustionBicycle Sit-ups, 2 sets of 6015 mins on rebounder 30 mins running in the AM I couldn't lift as heavy as I wanted for this work-out because I was stuck doing it at home, and the heaviest weights we have are those 8-pounders Link to comment Share on other sites More sharing options...
cireland11 Posted February 25, 2012 Author Share Posted February 25, 2012 February 25th 20 mins running on the track in AM40 mins rock climbing Link to comment Share on other sites More sharing options...
cireland11 Posted February 28, 2012 Author Share Posted February 28, 2012 February 26th: Rest Day February 27th: Legs Side Lunge w/ 45lb Barbell: Set 1-11, Set 2-9, Set 3-10Ballet Squat w/ 45lb Barbell: 1-15, 2-15, 3-17Calf Raise w/ 45lb Barbell: 1-25, 2-25, 3-22Deep Squat w/ 45lb Barbell: 1-10, 2-10, 3-11Deadlift w/ 25 lb dumbbells: 1-10, 2-9Bridge: 2 sets of 60 seconds20 mins run on track Link to comment Share on other sites More sharing options...
C.O. Posted May 1, 2012 Share Posted May 1, 2012 Not sure if you are pro or not on trader joes but they are having a quinoa recipe contest, you can check it out on their website. You don't even need to cook just send them the recipe. Just thought you sounded like you maybe as much of a quinoa fan as I am from your earlier posts. I sent in my entry. There are prizes but nothing huge. Let me know if you enter and copy your recipe into a post in this forum too to share with the rest of us if you do. Cheers, -Dylan Link to comment Share on other sites More sharing options...
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