Thursday, January 9 2013

Total Steps:  12,139

Resistance Training Workout:  None

Cardio/Energy Systems Workout:  Treadmill Running

Warm-Up:

• 2 minutes 3.5 mph
• 2 minutes 5.0 mph
• 2 minutes 6.0 mph

Workout:

•  20 minutes at 6.5 mph/2.0% Grade
•  10 minute cool down of walking around the track

Wednesday, January 9 2013

This is my physical activity/workout for the day:

Total Steps:  8,738

Resistance Training Workout:  Shoulders/Arms

Shoulders: 

1. Kettlebell 1-Arm Snatch:  12 kg X 6/6, 16 kg X 6/6, 20 kg X 6/6, 6/6, 6/6, 6/6; 12 kg X 30/30

Biceps:

1. Cybex Cable Preacher Curl:  5.5 plates X 6, 6, 6, 6; 3.0 X 20
2. Free Motion Lift (Biceps Curl):  50 lbs X 4, 4, 4, 4; 30 X 20

Triceps: 

1. Life Fitness Triceps Press:  190 lbs X 6, 6, 6, 6; 110 X 30
2. Decline Dumbbell Triceps Skull Crusher:  30 lbs X 6, 6, 6, 6 17.5 X 20

Cardio/Energy Systems Workout:  None

Monday, January 8 2013

This is my physical activity/workout for the day:

Total Steps:  12,675

Resistance Training Workout:  None

Cardio/Energy Systems Workout:  Treadmill Running

Warm-Up:

• 2 minutes 3.5 mph
• 2 minutes 4.0 mph
• 2 minutes 4.5 mph
• 2 minutes 5.0 mph
• 2 minutes 5.5 mph
• 2 minutes 6.0 mph
• 2 Minutes 6.5 mph

Workout:

•  15 minutes at 6.5 mph/2.0% Grade
•  10 minute cool down of walking around the track