Wednesday, April 24 2013

Movement:

• 10,376 Steps

Resistance Training:

• Off Day

Energy Systems Training:

• Off Day

Monday, April 22 2013

Movement:

• 13,737 Steps

Resistance Training:

1. Dumbbell Shoulder Tree:  3 Sets X 15 Reps
2. Seated Dumbbell Shoulder Press (Wave Load):  30 X 8, 35 X 6, 40 X 4; 35 X 8, 40 X 6, 45 X 4; 40 X 8, 45 X 6, 50 X 2
3. Super Set (Wave Load):
1. Barbell Biceps Curl:  55 X 8, 60 X 6, 65 X 4; 60 X 8, 65 X 6, 70 X 4; 65 X 8, 70 X 6, 75 X 4
2. V-Bar Pushdown:  6.0 X 8, 7.0 X 6, 8.0 X 4; 6.5 X 8, 7.5 X 6, 8.5 X 4; 7.0 X 8, 8.0 X 6, 9.0 X 4

Energy Systems Training:

• None Today

Friday, April 19 2013

Movement:

• 13,270 Steps

Resistance Training:

• None

Energy Systems Training: Prowler (Sled) Pushing

• Dynamic Flexibility Circuit
• 25 Yard Sprint/Push
• 2X @ No Weight
• 2X @ 45 lbs
• 10X @ 90 lbs
• Walked for 15 minutes to Cool Down

Thursday, April 18 2013

Movement:

• 8,812 Steps

Resistance Training:  Back/Chest

1. Super Set
1. Smith Machine Recline Row:  Body Weight X 15, 15, 15
2. Standing Dumbbell Flasher:  10 X 15, 15, 15
2. 1-Arm Dumbbell Row (Wave Load):  60 X 8/8, 65 X 6/6, 70 X 4/4; 65 X 8/8, 70 X 6/6, 75 X 4/4
3. Super Set
1. Medium Grip Lat Pulldown (Wave Load): 9 X 8, 10 X 6, 11 X 4; 10 X 8, 11 X 6, 12 X 4
2. Low Incline Dumbbell Chest Press (Wave Load):  60 X 8, 65 X 6, 70 X 4; 65 X 8, 70 X 6, 75 X 4

Energy Systems Training:

• None Today

Wednesday, April 17 2013

Movement:

• 13,137 Steps

Resistance Training:

• None Today

Energy Systems Training:Treadmill Workout

• Warm Up (15 Minutes)
• 2 minutes @ 4.9 mph
• 2 minutes @ 5.3 mph
• 2 minutes @ 5.7 mph
• 2 minutes @ 6.1 mph
• 2 minutes @ 6.5 mph
• 2 minutes @ 6.9 mph
• 3 minutes @ 2.8 mph for Cool Down
• Workout (24 Minutes Zone 2/Zone 1 Intervals)
• 1 minute @ 9.0 mph
• 2 minutes @ 4.0 mph
• 1 minute @ 9.0 mph
• 2 minutes @ 4.0 mph
• 1 minute @ 9.0 mph
• 2 minutes @ 4.0 mph
• 1 minute @ 9.0 mph
• 2 minutes @ 4.0 mph
• 1 minute @ 9.0 mph
• 2 minutes @ 4.0 mph
• 1 minute @ 9.0 mph
• 2 minutes @ 4.0 mph
• 1 minute @ 9.0 mph
• 2 minutes @ 4.0 mph
• 3 minutes @ 3.5 mph to Cool Down

Tuesday, April 16 2013

Below is what I did for my workouts today.

Movement:

• 14,520 Steps

Resistance Training:  Shoulders/Arms

1. Shoulder Tree (Incline Rear Delt Flyes, Side Raise, Front Raise): 3 Sets X 30 Reps
2. Dumbbell Shoulder Press (Done as a Wave Load):  30 X 8, 35 X 6, 40 X 4; 35 X 8, 40 X 8, 45 X 4
3. Barbell Biceps Curl (Done as a Wave Load):  50 X 8, 55 X 6, 60 X 4; 55 X 8, 60 X 6, 65 X 4
4. V-Bar Triceps Pushdowns with back supported on pad (Done as a Wave Load):  5 X 8, 6 X 6, 7 X 4; 6 X 8, 7 X 6, 8 X 4

Key Point: I would have liked to get one more exercise each of Biceps and Triceps but ran out of time today.

Energy Systems Training:  Zone 3 Time Trial on the Treadmill

• Warm-Up (15 Minutes)
• 2 minutes @ 4.9 mph
• 2 minutes @ 5.3 mph
• 2 minutes @ 5.7 mph
• 2 minutes @ 6.1 mph
• 2 minutes @ 6.5 mph
• 2 minutes @ 6.9 mph
• 3 minutes @ 2.8 mph to cool down
• Workout
• 10 minutes @ 8.0 mph
• 10 minute cool down of walking the track 

Monday, April 15 2013

Here is what I did for Physical Activity/Workouts today.
 
Movement:

• 10,759 Steps

Resistance Training:

• None

Energy Systems Training:

• Warm-Up (15 Minutes)
• 2 minutes @ 4.9 mph
• 2 minutes @ 5.3 mph
• 2 minutes @ 5.7 mph
• 2 minutes @ 6.1 mph
• 2 minutes @ 6.5 mph
• 2 minutes @ 6.9 mph
• 3 minutes @ 2.8 mph to cool down
• Workout (30 Minutes)
• 2 minutes @ 7.5 mph
• 4 minutes @ 3.9 mph
• 2 minutes @ 7.7 mph
• 4 minutes @ 3.9 mph
• 2 minutes @ 8.0 mph
• 4 minutes @ 3.9 mph
• 2 minutes @ 8.0 mph
• 4 minutes @ 3.9 mph
• 6 minutes walking around the track to cool down

Wednesday, April 10 2013

Movement:
Resistance Training:
Energy Systems Training:
 

Tuesday, April 9 2013

Movement:

• 12,202 Steps

Resistance Training:
Energy Systems Training:

Friday, April 5 2013

Today was an off-day.

Movement:

• 9,230 Steps

Energy Systems Training:

• None

Resistance Training:

• None

Thursday, April 4 2013

Today was an off-day.

Movement:

• 12,582 Steps

Energy Systems Training:

• None

Resistance Training:

• None

Wednesday, April 3 2013

Below are the workouts I did today.  I did an Energy Systems (Cardio) workout in the am and a Resistance Training workout in the afternoon.

Movement:

• 20,097 steps

Energy Systems Training:

• Warm Up (15 minutes)
• 2 minutes Treadmill running @ 4.9 mph
• 2 minutes Treadmill running @ 5.3 mph
• 2 minutes Treadmill running @ 5.7 mph
• 2 minutes Treadmill running @ 6.1 mph
• 2 minutes Treadmill running @ 6.5 mph
• 2 minutes Treadmill running @ 6.9 mph
• 3 minutes Treadmill walking @ 2.8 mph
• Workout
• 1 minute Treadmill running @ 8.0 mph/2.0% grade
• 2 minutes Treadmill walking @ 4.0 mph/2.0% grade
• 1 minute Treadmill running @ 8.4 mph/2.0% grade
• 2 minutes Treadmill running @ 4.0 mph/2.0 grade
• 1 minute Treadmill running @ 8.0 mph/3.0% grade
• 2 minutes Treadmill walking @ 4.0 mph/3.0% grade
• 1 minute Treadmill running @ 8.4 mph/3.0% grade
• 2 minutes Treadmill running @ 4.0 mph/3.0 grade
• 1 minute Treadmill running @ 8.0 mph/4.0% grade
• 2 minutes Treadmill walking @ 4.0 mph/4.0% grade
• 1 minute Treadmill running @ 8.4 mph/4.0% grade
• 2 minutes Treadmill running @ 4.0 mph/4.0 grade
• 1 minute Treadmill running @ 8.4 mph/4.0% grade
• 2 minutes Treadmill running @ 4.0 mph/4.0 grade
• 10 minutes walking the track to cool down

Resistance Training:

1. Life Fitness Dual Axis Pulldown:
2. Seated Dumbbell Shoulder Press:
3. Cybex V-Bar Pulldown:
4. Life Fitness Dual Axis Shoulder Press:
5. Free Motion Lat:
6. Free Motion Lift (Biceps Curl):
7. Free Motion Cable Cross (Rope Pushdown):

Tuesday, April 2 2013

Today was an off day from working out but got plenty of movement in.

Movement:

• 12,304 steps

Energy Systems Training: 

• None

Resistance Training:

• None

Monday, April 1 2013

Movement:  

• 15,105 Steps

 Energy Systems Training:

• Warm Up:  15 minute Jog (2 minutes @ 4.9 mph, 2 Minutes @ 5.3 mph, 2 Minutes @ 5.7 mph, 2 minutes @ 6.1 mph, 2 minutes @ 6.5 mph, 2 minutes @ 6.9 mph, 3 minutes @ 2.8 mph)
• Workout:  8 Minute Jog (8 minute jog @ 7.5 mph, 10 minute walk at 3.9 mph)

Resistance Training:

• None