You cannot succeed by yourself.It’s hard to find a rich hermit.~Jim Rohn

Monday, November 30, 2009

Strength Training - Legs & Core

1.  Leg Extensions - 3 sets of 15 reps at 110, 130, and 140 lbs

2.  Dumbbell Lunges - 3 sets of 20 reps at 15, 20, and 25 lbs each hand

3.  Rotary Calf Extensions - 3 sets of 20 reps at 120, 140, and 160 lbs

4.  Seated Leg Curls - 3 sets of 15 reps at 110, 130, and 140 lbs

5.  Bottom Up Squats - 3 sets of 15 reps at 65, 85, and 105 lbs (on the Smith Machine)

6.  Planks to Full Supermans - 3 sets of 4 minutes (30 seconds each - palm plank, right side palm plank, left side palm plank, horse pose with right arm/left leg in air, horse pose with left arm/right leg in air, alternating superman (right arm/left leg then left arm/right leg), full superman (both arms and both legs in air as high as possible).

Cardio Training - Eliptical - 25 minutes (just over 3.5 miles and 300 calories)

EVENING WORKOUT AT THROWDOWNETC -

Spin Cycle - 30 minutes of spin - worked out with Alfonso Lopez!  Was a really good workout to warm up before the Boot Camp!

Renegade Boot Camp with Jason Mertlich, instructor

1.  6 minute warm up doing 3 sets of 30 seconds of each of the following exercies:  jumping jacks, foot shuffles, burpees, and mountain climbers

2.  1 minute crunches

3.  6 minutes of 2 sets foot work made up of 30 seconds of each of the following:  hop in place, foot shuffles, slaloms, hip turn left, hip turn right, high knees

4.  1 minute of pushups

water break

5.  10 times through the hurdle jump (5 hurdles about 2 feet high) keep both feet together when jumping - no “double jumping” between each hurdle - basically land and spring up right away into your next jump.

water break

6.  20 minute circuit - 10 sets of 2 minutes made up of 30 seconds of each of the following exercises repeated 10 times per 30 seconds:  burpees, curl & press & extend with 35 lbs plate, pushups, chinnies

water break

8 minutes core work made up of 2 sets of the following core exercises - 30 seconds each:  palm plank, right side palm plank, left side palm plank, right side horse pose, left side horse pose, right side alternating supermans, left side alternating supermans, full superman.

• The trouble with the world is not that people know too little, but that they know so many things that ain’t so.~Mark Twain #

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The trouble with the world is not that people know too little, but that they know so many things that ain’t so.~Mark Twain

• Have a wonderful Thanksgiving! Enjoy it - but DON’T overdo it! http://bit.ly/5xGzZ6 #

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• Have a wonderful Thanksgiving! Enjoy it - but DON’T overdo it! http://bit.ly/5xGzZ6 #

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Have a wonderful Thanksgiving! Enjoy it - but DON’T overdo it! http://bit.ly/5xGzZ6

Tuesday, November 24, 2009

Strength Training - Back & Biceps

1.  Wide Grip Cable Row - 3 sets of 15 reps at 100, 110, and 120 lbs

2.  Cross Cables - 3 sets of 15 reps at 5, 10, and 15 lbs

3.  Cable Pulldowns - 3 sets of 15 reps at 100, 110, and 120 lbs

4.  Concentration Curls - 3 sets of 15 reps at 30 lbs

5.  Sitting Dumbbell Curls - 3 sets of 15 reps at 30 lbs

6.  Twenty-Ones - 3 sets of 21 reps at 45, 55, and 60 lbs

Cardio Training - 25 minutes on the eliptical - approximately 3.5 miles and just over 300 calories

NOTE:  although I will try to adhere to a good diet plan during Thanksgiving, I must admit, I am not going to post my Food Plan during that day!  ;)  Happy Thanksgiving everyone!

Monday, November 23, 2009

Strength Training - Chest & Triceps

1.  Dumbbell Bench Press - 3 sets of 15 reps at 30, 40, and 50 lbs each

2.  Inclince Dumbbell Bench Press - 3 sets of 15 reps at 30, 35, and 40 lbs each

3.  Pullovers - 3 sets of 15 reps at 65 lbs each

4.  Reverse Dips (legs elevated) - 3 sets of 15 reps each

5.  One-Armed Cross Face Extensions - 3 sets of 15 reps each at 25 lbs each rep

6.  Pressdown Bar - 3 sets of 15 reps each at 30, 35, and 42.5 lbs each

Cardio Training - 25 minutes on eliptical (in case you’re wondering, the cardio usually ends up being about 3.5 miles and just over 300 calories)

EVENING WORKOUT at ThrowdownETC in Orem, UT

30 minutes on spin bike (no stopping - resting is done between sets where indicated by staying in gear 8 and letting rpm’s drop to about 75 to 80)

1. first 5 minutes - start at gear 1 and every 30 seconds increase your gear by 1 - keep your rpm’s over 90

2.  second 5 minutes - gear should now be at 11 and every 1 minute increase the gear by 1 (your last minute will be at gear 15) - every 30 seconds rise up to “standing” position - try to keep speed at 85 rpms or higher.

3.  1 minute rest (lower gear to 8 and reduce rpm’s to about 75 or so)

4.  6 minute hill - start at gear 10 and every minute raise the gear by 1.  You should end with you last minute at gear 15.  Try to keep you rpm’s at 85 to 95 rpm’s.

5.  2 minutes rest (lower gear to 8 and reduce rpm’s to about 75)

6.  2 sets of 4 minute hills at gear 12 - for the first 2 minutes sit for 15 seconds then stand for 15 seconds, next 2 minutes sit for 10 seconds then stand for 10 seconds

7.  Last 3 minutes lower gear to 8 and slow heart rate

Renegade Boot Camp with Jason Mertlich instructing.

1.  6 minutes - 3 sets of 30 seconds of each of the following exercises: jumping jacks, foot shuffles, burpees, and mountain climbers

2.  1 minute crunches

3.  6 minutes - 2 sets of 30 seconds of each of the following foot work exercises (should simulate jumping rope): hops, jumping shuffles, slaloms, left hip turn, right hip turn, high knees

4.  1 minute pushups

break for water

5.  5 minutes burpees - 10 burpees every 30 seconds

break for water

6.  5 minutes russian split jumps - 15 every 30 seconds

break for water

7.  5 minutes diamond pushups - 15 every 30 seconds

break for water

8.  5 minutes chinnies - 15 every 30 seconds

break for water

9. 8 minutes of core - 2 sets of 30 seconds of each of the following: palm planks, side planks (left and right), horse pose (left and right), alternating supermans, full superman

10. 12 reps of hip exercise

Friday, November 20, 2009

Strength Training - Core

1.  Cable Rotations - 3 sets of 15 reps each set at 35, 42.5 and 50 lbs

2.  Chinnies - 3 sets of 20 reps

3.  Cherry Pickers - 3 sets of 40 reps

4.  Vertical Machine - 3 sets of 20 reps

5.  V-Up Toe Touches - 3 sets of 15 reps

6.  Planks to Full Superman - 1 set of 4 minutes

Cardio Training - 25 minutes on eliptical machine