Thursday, December 31, 2009

Observation:  over the past few weeks I’ve been eating so much JUNK!  Delicious, but JUNK!  I’ve begun to notice that it really hasn’t been giving me any energy at all - as a matter of fact, I feel alot more sluggish throughout the day!  Can’t wait to start The 100 Day Challenge beginning next week!

Until then, one more day of REALLY good food (but feeling sluggish!) - going to lunch at Aristo’s restaurant today.  Fantastic Greek food.  If you ever get to Salt Lake City, you should try it out!

(will update food plan as day progresses)

MORNING WORKOUT

Strength Training - Legs & Core

1.  Leg Extensions - 3 sets of 15 reps at 110 lbs

2.  Rotary Calf Extensions - 3 sets of 20 reps at 110 lbs

3.  Seated Leg Curls - 3 sets of 15 reps at 110 lbs

4.  Cable Rotations - 3 sets of 15 reps at 20, 25, and 30 lbs

5.  Crunches w/ Feet Elevated - 3 sets of 20 reps

6.  Leg Raises - both legs at same time, 6″ off the floor - up and down - 3 sets of 20 reps

Cardio Training - Eliptical Machine - 30 minutes - 4+ miles and 350+ calories

Monday, December 28, 2009

I went crazy over the Christmas holidays!  I ate WAY too much, and am now MORE than excited to get back to the gym.  It felt really good this morning.  I’m sure my workout tonight will be brutal, though!  Can’t wait!

MORNING WORKOUT
Strength Training - Chest & Triceps

1.  Incline Bench Press on Smith Machine - 3 sets of 15 reps at 95 lbs
2.  Incline Dumbbell Fly - 6 sets of 15 reps at 20, 10, 20, 10, 20, 10 lbs
3.  One Leg Pushups 3 sets of 20
4.  1 Armed Back Scratchers - 3 sets of 15 reps at 25 lbs
5.  Lying Barbell French Press - 3 sets of 15 reps at 45, 55, and 65 lbs
6.  Pressdown Bar - 3 sets of 15 reps at 30, 40, and 50 lbs

Cardio Training - Eliptical Machine - 30 minutes

EVENING WORKOUT AT THROWDOWNETC

RENEGADE BOOTCAMP W/ JASON MERTLICH, INSTRUCTOR

At the beginning of last night’s class, I didn’t think I had the energy to do everything he was going to throw at us, but as it progressed, I felt better and better!  Got to love classes like that!

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

2. 1 minute crunches

3. 6 minutes - 2 sets of the following foot work exercises at 30 seconds each: two foot hops, two foot hopping shuffles, two foot slaloms, right hip turn, left hip turn, high knees, right foot hops, left foot hops, right foot slaloms, left foot slaloms, 2 foot hops, high knees

4.  1 minute - pushups

break

5.  20 minute circuit - 10 sets split into 2 minute intervals - made up of 30 seconds of 10 reps of each of the following exercises:  burpees, curl & press with 25 lbs plate, pushups, chinnies

break

6.  5 minutes of 10 reps at 30 seconds each rep with a 25 lbs plate - while doing foot shuffles, hold plate overhead for 30 seconds, then straight in front of you for 30 seconds.  Repeat for 5 minutes.

7.  8 minutes - core - 2 sets of each of the following exercises at 30 seconds each: palm plank, right side palm plank, left side palm plank, right side horse pose, left side horse pose, right side alternating superman, left side alternating superman, full superman.