Fitness blah-g
Jul. 2nd, 2007 11:16 am![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
threadwalkerWorkout homework done for now. New fitness program for next 8 weeks sketched out. I love the magazine, "Oxygen", especially the ones focused on muscle groups. There is so much useful information and I drag them around with me everywhere.
Day 1, July 1
Last nights work out rocked. I've been doing homework on my program and I think that after you do homework, you get to call it a program. Yes?
Anyway, I have been picking up issues of "Oxygen" (the ab issue - Summer 07; glute issue, Spring 07; August 07 with cover of "Slim, Firm and Tone"), I got a fitness book focused on female anatomy/physiology (very fascinating and focused on knowing your muscle groups) and some variety of "lifting for dummies" which has good descriptions and so-so pictures. I also got some cute flash cards... I don't know what possessed me other than I hit the book store on my way to work on Saturday (!!!) and I was stalling and the flash cards were neat.
Last nights leg/ab/arm work out left me pleasantly shakey and I wobbled out of the gym to my car. It took 1 hr and 10 min and I rested 15-30 seconds between sets without doing any actual "cool downs" other than moderate muscle recovery - I was aiming to fatigue them and then force a few extra reps.
It went like this:
Cardio - 30 min max effort on elliptical (HR=+155; Tot Cal=171; note to self to increase difficulty next time)
Legs:
Leg Press "high"(feet spread shoulder width and high up on plate; squeezing glutes)
75*; 12/12/12
Leg Press "low" (feet together and low on plate; focus on quads)
75*; 12/12/12
Leg Ext: 75*; 12/11/10
Leg Curl: 80*; 12/12/12
Hip Ad: 70*; 20/12/5
Hib Ab: 70*; 12/12/12
Hammer Curl: 12**; 12/12/12
Tricep Ext: 5**; 12/12// 8**; 12
Traditional Crunch 12/11/12
Heal Press: 12/12/12
Obliques - cross crunches on each side: 12/12/12//12/12/12
plank - held for 1 min
*on a machine with ergo adjustments.
** dumbells; it's been a very very long time since I did free weights, so I'm focusing on my core as much as the weight. Triceps not at max effort yet.
Day 1, July 1
Last nights work out rocked. I've been doing homework on my program and I think that after you do homework, you get to call it a program. Yes?
Anyway, I have been picking up issues of "Oxygen" (the ab issue - Summer 07; glute issue, Spring 07; August 07 with cover of "Slim, Firm and Tone"), I got a fitness book focused on female anatomy/physiology (very fascinating and focused on knowing your muscle groups) and some variety of "lifting for dummies" which has good descriptions and so-so pictures. I also got some cute flash cards... I don't know what possessed me other than I hit the book store on my way to work on Saturday (!!!) and I was stalling and the flash cards were neat.
Last nights leg/ab/arm work out left me pleasantly shakey and I wobbled out of the gym to my car. It took 1 hr and 10 min and I rested 15-30 seconds between sets without doing any actual "cool downs" other than moderate muscle recovery - I was aiming to fatigue them and then force a few extra reps.
It went like this:
Cardio - 30 min max effort on elliptical (HR=+155; Tot Cal=171; note to self to increase difficulty next time)
Legs:
Leg Press "high"(feet spread shoulder width and high up on plate; squeezing glutes)
75*; 12/12/12
Leg Press "low" (feet together and low on plate; focus on quads)
75*; 12/12/12
Leg Ext: 75*; 12/11/10
Leg Curl: 80*; 12/12/12
Hip Ad: 70*; 20/12/5
Hib Ab: 70*; 12/12/12
Hammer Curl: 12**; 12/12/12
Tricep Ext: 5**; 12/12// 8**; 12
Traditional Crunch 12/11/12
Heal Press: 12/12/12
Obliques - cross crunches on each side: 12/12/12//12/12/12
plank - held for 1 min
*on a machine with ergo adjustments.
** dumbells; it's been a very very long time since I did free weights, so I'm focusing on my core as much as the weight. Triceps not at max effort yet.
