Oh, the miles we will go...
Abs/Chest/Triceps

warm up: 2 mile walk to school/gym

gym:

  • Core Press - 3x15 (5s)
  • Bicycles - 3x30e
  • Back Extensions - 3x12
  • Butterfly Bridges + Chest Press - 1x15(5s), 2x15(10s) didn’t really like these
  • DB Kickbacks - 3x12 (15s)
  • Skullcrushers - 3x12(30)
  • DB Chest Press - 3x12(22.5s)
  • Chest Flies - 3x12(12)
  • Tricep Cable Pushdowns - 1x12(40), 2x12(45), 1x12(40)

note to self: do not carry home groceries on tricep day

tagged as:
# abs
# exercise
# fit
# fitblr
# fitness
# fitspo
# gym
# legs
# myworkouts
Abs/Legs
  • Dive Bombers - 3x15
  • Back Extensions - 3x12
  • 3-Way Hanging Crunch - 4x6
  • Standing Calf Raise - 1x20(140), 2x20(160), 1x10(140)
  • Slider Squats - 3x12
  • Side Squats + Medicine Ball Shoulder Raise - 1x10/8/6(8)
  • BB Squats - 1x4(95), 3x4(75) - I can’t wait to improve on these. I’m going to have to do these before other leg exercises because I was already pretty sore.
  • DB Walking Lunges - 3x10e(20s)

My legs were shaking every time I walked down a set of stairs.

1
Day 1 of my new four day split

warm up: 2 mile walk to the gym

gym: Abs/Back/Biceps

  • Back Extensions - 3x15
  • Plate Full Body Crunch 3x20(25)
  • Side Plank Hip Raises - 3x15e
  • Wide Grip Pulldown to Chest - 2x15(60), 2x8(70)
  • Close Grip Seated Cable Row - 2x12(50), 1x8(60), 1x10(40)
  • Bent Over BB Row - 3x12(35)
  • Seated DB Curls - 3x12e(17.5)
  • Standing BB Curls - 4x6(40)
1
This is basically how I felt at the gym yesterday.  Haven’t made a Warrior Dash Training post in a while so I thought I’d give some highlights of my progress over the last week: graduated to bench pressing with the BB curling 20lb DBs BB squats instead of DB squats Straight Bar Curls with 40lbs moved up to 110lbs in addition to the bar on the leg press I’m really pleased with the progress I’ve been making. I notice it in the way my body moves and in my running!

This is basically how I felt at the gym yesterday. 

Haven’t made a Warrior Dash Training post in a while so I thought I’d give some highlights of my progress over the last week:

  • graduated to bench pressing with the BB
  • curling 20lb DBs
  • BB squats instead of DB squats
  • Straight Bar Curls with 40lbs
  • moved up to 110lbs in addition to the bar on the leg press

I’m really pleased with the progress I’ve been making. I notice it in the way my body moves and in my running!

3
Warrior Dash Training Week 4 - Monday Gym: DB Squats - 3x15 (20s) DB Lunges - 3x10e (20s) Leg Curl - 2x15(50lbs), 1x15(60lbs) Lat Pulldown - 2x15(55lbs), 1x15(60lbs), 1x15(55lbs) DB Row - 3x15(20lbs) DB Bench - 3x15, 1x5 (17.5s) DB Tricep - 1x15, 1x8 (20lbs), 1x7, 2x15 (17.5lbs) DB Bicep - 3x15 (17.5s) Bicycles - 5x20e

Warrior Dash Training Week 4 - Monday

Gym:

  • DB Squats - 3x15 (20s)
  • DB Lunges - 3x10e (20s)
  • Leg Curl - 2x15(50lbs), 1x15(60lbs)
  • Lat Pulldown - 2x15(55lbs), 1x15(60lbs), 1x15(55lbs)
  • DB Row - 3x15(20lbs)
  • DB Bench - 3x15, 1x5 (17.5s)
  • DB Tricep - 1x15, 1x8 (20lbs), 1x7, 2x15 (17.5lbs)
  • DB Bicep - 3x15 (17.5s)
  • Bicycles - 5x20e
5
Warrior Dash Training Week 3 - Friday 1. Gym: Leg Press - 2x15, 2x10 (90lbs) Calf Raise - 2x20(60lbs), 1x20(80lbs), 1x20(100lbs), 1x20(120lbs) Deadlift - 2x15(40lbs), 2x10 (50lbs) Bench Press - 3x15, 1x5(40lbs) DB Shoulder Press - 3x15 (2-17.5lbs) DB Row - 3x15e(17.5lbs) Reverse Crunch - 3x20 DB Crunch - 3x20(17.5lbs) Adducter - 1x20(85lbs), 2x20(100lbs), 1x20(115lbs) Abducter - 2x20(85lbs), 2x20(100lbs), 1x20(115lbs) Downward Dog Leg Raises + Knee Tucks - 3x15e 2. Cool down: 2 mile walk home from the gym I made the gym my bitch today.

Warrior Dash Training Week 3 - Friday

1. Gym:

  • Leg Press - 2x15, 2x10 (90lbs)
  • Calf Raise - 2x20(60lbs), 1x20(80lbs), 1x20(100lbs), 1x20(120lbs)
  • Deadlift - 2x15(40lbs), 2x10 (50lbs)
  • Bench Press - 3x15, 1x5(40lbs)
  • DB Shoulder Press - 3x15 (2-17.5lbs)
  • DB Row - 3x15e(17.5lbs)
  • Reverse Crunch - 3x20
  • DB Crunch - 3x20(17.5lbs)
  • Adducter - 1x20(85lbs), 2x20(100lbs), 1x20(115lbs)
  • Abducter - 2x20(85lbs), 2x20(100lbs), 1x20(115lbs)
  • Downward Dog Leg Raises + Knee Tucks - 3x15e

2. Cool down: 2 mile walk home from the gym

I made the gym my bitch today.

13
Warrior Dash Training Week 3 - Wednesday 1. Warmup: 2 mile walk to the gym 2. Gym: Pushups - 3x15 DB Squats - 4x15 (2-17.5lbs) Russian Hops - 3x12 Under Grip Pulldown - 3x15 (50lbs) Upright Row - 3x15 (40 lbs) Reverse Crunch + Leg Lift - 3x20 Straight Bar Curl - 2x15, 2x10 (35lbs) Ball to Toe Crunch - 4x12 (5lbs) 3. Cardio: 10 Stadium Sprints 4. Cool Down: 2 mile walk home I am what you would call EXHAUSTED.

Warrior Dash Training Week 3 - Wednesday

1. Warmup: 2 mile walk to the gym

2. Gym:

  • Pushups - 3x15
  • DB Squats - 4x15 (2-17.5lbs)
  • Russian Hops - 3x12
  • Under Grip Pulldown - 3x15 (50lbs)
  • Upright Row - 3x15 (40 lbs)
  • Reverse Crunch + Leg Lift - 3x20
  • Straight Bar Curl - 2x15, 2x10 (35lbs)
  • Ball to Toe Crunch - 4x12 (5lbs)

3. Cardio: 10 Stadium Sprints

4. Cool Down: 2 mile walk home

I am what you would call EXHAUSTED.

10
Warrior Dash Training Week 3 - Monday Strength Training: (3x) DB Squats - 4x20 (2-15lbs) DB Lunge - 3x10e (2-15lbs) Leg Curl - 1x15 (45lbs), 2x15 (50 lbs) Lat Pulldown - 1x15 (50lbs), 2x15 (55lbs), 1x15(50lbs) DB Row - 3x15 (17.5lbs) DB Bench - 3x15, 1x10 (17.5lbs) DB Tricep - 3x15, 1x5 (22.5lbs) DB Bicep - 3x15 (17.5lbs) Bicycles - 30e So I am going to start posting the weights I do in my workouts to show my progress. It might not be impressive now, but I’m pleased with the progress I’ve made since starting two weeks ago. I think I’m going to start phasing in the workouts from Jamie Eason’s LiveFit Training schedule.  Going to weigh in tomorrow to see how my exercise and Jillian Michael’s water cleanse has been paying off! Maybe I’ll even post a progress pic if I’m feeling confident!

Warrior Dash Training Week 3 - Monday

Strength Training: (3x)

  • DB Squats - 4x20 (2-15lbs)
  • DB Lunge - 3x10e (2-15lbs)
  • Leg Curl - 1x15 (45lbs), 2x15 (50 lbs)
  • Lat Pulldown - 1x15 (50lbs), 2x15 (55lbs), 1x15(50lbs)
  • DB Row - 3x15 (17.5lbs)
  • DB Bench - 3x15, 1x10 (17.5lbs)
  • DB Tricep - 3x15, 1x5 (22.5lbs)
  • DB Bicep - 3x15 (17.5lbs)
  • Bicycles - 30e

So I am going to start posting the weights I do in my workouts to show my progress. It might not be impressive now, but I’m pleased with the progress I’ve made since starting two weeks ago. I think I’m going to start phasing in the workouts from Jamie Eason’s LiveFit Training schedule. 

Going to weigh in tomorrow to see how my exercise and Jillian Michael’s water cleanse has been paying off! Maybe I’ll even post a progress pic if I’m feeling confident!

17
Warrior Dash Training Week 2 - Friday Cardio: Rest Strength Training: Leg Press - 5x10 Calf Raise - 5x20 Deadlift - 3x15 Bench Press - 3x15 DB Shoulder Press - 3x15 DB Row - 3x15 Reverse Crunches - 3x20 DB Crunch - 3x15 Adductor - 4x20 Abductor - 4x20 Then, I walked the 2 miles home instead of waiting a half hour for the next bus. Still increasing weight in my sets! 

Warrior Dash Training Week 2 - Friday

Cardio: Rest

Strength Training:

  • Leg Press - 5x10
  • Calf Raise - 5x20
  • Deadlift - 3x15
  • Bench Press - 3x15
  • DB Shoulder Press - 3x15
  • DB Row - 3x15
  • Reverse Crunches - 3x20
  • DB Crunch - 3x15
  • Adductor - 4x20
  • Abductor - 4x20

Then, I walked the 2 miles home instead of waiting a half hour for the next bus.

Still increasing weight in my sets! 

19
Warrior Dash Training Week 2 - Wednesday Cardio: 45 minute Fartlek Gym: (3x) Pushup - 15 DB Squat - 15 Russian Hop - 12 Under Grip Pulldown - 15 DB Upright Row - 15 Bench Dips - 15 Reverse Crunch + Leg Lift - 20 Straight Bar Curl - 15 Really pushed myself. I increased weight on everything, especially the Bar Curl by 10 pounds! Did the weight exercises in front of the mirror which was a first. I must have been doing well because I had an audience. But I put the staring guys out of my mind and pushed through all of my reps!

Warrior Dash Training Week 2 - Wednesday

Cardio: 45 minute Fartlek

Gym: (3x)

  • Pushup - 15
  • DB Squat - 15
  • Russian Hop - 12
  • Under Grip Pulldown - 15
  • DB Upright Row - 15
  • Bench Dips - 15
  • Reverse Crunch + Leg Lift - 20
  • Straight Bar Curl - 15

Really pushed myself. I increased weight on everything, especially the Bar Curl by 10 pounds! Did the weight exercises in front of the mirror which was a first. I must have been doing well because I had an audience. But I put the staring guys out of my mind and pushed through all of my reps!