back in the saddle.

by Janetha on April 30, 2009

in body for life,moves

woo! got a good workout in today!

check. it. out.

20 min HIIT on elliptical:

  • minute 1: warm up level 1, 7 mph
  • minute 2: warm up level 1, 7.2 mph
  • minute 3: level 2 stayed between 7.0 & 7.5 mph
  • minute 4: level 3 stayed between 7.0 & 7.5 mph
  • minute 5: level 4 stayed between 7.0 & 7.5 mph
  • minute 6: level 5 stayed between 7.0 & 7.5 mph
  • minute 7: level 2 stayed between 7.0 & 7.5 mph
  • minute 8: level 3 stayed between 7.0 & 7.5 mph
  • minute 9: level 4 stayed between 7.0 & 7.5 mph
  • minute 10: level 5 stayed between 7.0 & 7.5 mph
  • minute 11: level 2 stayed between 7.0 & 7.5 mph
  • minute 12: level 3 stayed between 7.0 & 7.5 mph
  • minute 13: level 4 stayed between 7.0 & 7.5 mph
  • minute 14: level 5 stayed between 7.0 & 7.5 mph
  • minute 15: level 2 stayed between 7.0 & 7.5 mph
  • minute 16: level 3 stayed between 7.0 & 7.5 mph
  • minute 17: level 4 stayed between 7.0 & 7.5 mph
  • minute 18: level 5 stayed between 7.0 & 7.5 mph
  • minute 19: level 6 stayed between 9.0 & 10.o mph
  • minute 20: level 1 at 6 mph

then it was right onto lower body.  i couldn’t do my usual free weight exercises because my foot did hurt pretty bad after the elliptical, so i used the machines that didn’t make me stand, i also had to skip out on calves. here is how it went…

LBWO

hamstrings

leg curl machine:

  • 12 reps @ 40#
  • 30 ball crunches w/ 10# plate
  • 10 reps @ 50#
  • 30 ball crunches w/ 10# plate
  • 8 reps @ 60#
  • 30 ball crunches w/ 10# plate
  • 6 reps @ 70#
  • 30 ball crunches w/ 10# plate
  • 12 reps @ 50#
  • no rest

barbell deadlifts:

  • 12 reps w/ 30# bar (ouch hurt my foot a bit)

quads

leg extension machine:

  • 12 reps @ 50#
  • 25 back extensions on stability ball w/ 10# plate
  • 10 reps @ 60#
  • 25 back extensions on stability ball w/ 10# plate
  • 8 reps @ 70#
  • 25 back extensions on stability ball w/ 10# plate
  • 6 reps @ 80#
  • 25 back extensions on stability ball w/ 10# plate
  • 12 reps @ 60#
  • no rest

squats against stability ball against wall:

  • 12 reps w/ 10# plate
  • 12 second hold in squat position

abs

10 lb weighted crunch on decline bench:

  • 2 sets of 50 alternating with oblique twists

10 lb weighted obligue twist on decline bench:

  • 2 sets of 50 alternating with weighted crunch

stability ball crunch w/ cable weight:

  • 2 sets of 30 alternated with side crunches

side ball crunch w/ cable weight:

  • 2 sets of 10 alternated with ball crunch

extras

abduction machine/adductoion machine:

  • 12 reps abduction @ 60#
  • 12 rep adduction @ 60#
  • 10 reps abduction @ 70#
  • 10 rep adduction @ 70#
  • 8 reps abduction @ 80#
  • 8 rep adduction @ 80#
  • 6 reps abduction @ 90#
  • 6 rep adduction @ 90#
  • 12 reps abduction @ 60#
  • 12 rep adduction @ 60#
  • 24 reps abduction @ 50#
  • 24 rep adduction @ 50#

it felt good to work out!! i dont have the rubbery leg syndrome that i usually get after a good LBWO but i do feel good that i got the workout in and i am hoping for some DOMS tomorrow :)

well, i am doing laundry–jealous?–so i gotta go switch the load then upload the rest of today’s eats! i baked!

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