First workout of 2013 - short and nice: 20 min HIIT cardio and 300 abs
MG's Training Log
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Yesterday I did 20 min HIIT cardio and 300 abs
Today I did sets of Cindy - as many sets as possible in 20 mins of 5 pull ups, 10 push ups and 15 squats: I completed 22 sets.Comment
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I did sets of Helen today - 3 sets of 1'30 elliptical, 44lbs kettlebell swings x 21, 12 pull ups for time.
Start 15:10:00
Finish 15:21:00
I was energetic enough after that short intense workout and I did 2 min elliptical and 250 abs.Comment
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Today was cardio only - 30 min fast walk on the treadmill, 12% incline, 4 mph. Max BPM 127 - the machine said 300 calories burnt but I doubt itComment
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Squats
84x15
88x10
Seated calves
55x15
66x15
Chest Incline
60x15
66x15
Chest press
66x15
71x15
Seated rows
66x15
77x15
Lat pulldowns
66x15
77x15
Shrugs
88x15
99x15
Shoulder press
33x15
44x15
Lateral raises
27x15
33x15
Biceps curls
22x15
33x15
Triceps extensions
40x15
45x15
Abs
Crunches 15
Reverse crunches 15
Not sure I did this right. I did 1 warm up set and 1 work set which is probably too much.Comment
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Today I did 30 min treadmill. I chose the "cardio' profile and at times the incline was 15%. I walked at 4 mph.
350 abs.Comment
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Lat pulldowns
66x12
99x12
110x8
Biceps curls
33x12
44x10
55x8
Seated rows
77x10
88x10
99x8
One arm cable curls
15x10
20x10
25x10
Hyperextensions - with a 22lbs plate
3 sets of 10 reps
Concentration curls
13x10
18x8
22x6Comment
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Chest/shoulders/triceps
Incline press
55x10
60x10
65x10
Chest press
55x10
65x10
77x8
Lateral raises
27x10
33x10
39x8
Upright rows
45x10
50x10
55x10
Triceps pressdowns
50x10
55x10
60x10
Triceps extensions - rope
40x10
45x10
50x8 (triceps were fried)
Last weightlifting workout of the week. Next week is gonna be cross fitComment
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Short cardio session today: 20 min elliptical, 10 min treadmill on a 12.5% incline.Comment
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Not really - mostly because of my diet I guess
I'm gonna start doing cross fit one week and weight lifting the next. GF thinks it's a good idea and so do I. We'll see.
Today I did 20 min treadmill in the fat burn zone and at 4 mph (170 cal burned), 10 min elliptical (120 cal burned), kettle bell swings 35x25, 40x20, 45x15 and 300 abs.Comment
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Thank you Widow. I'm not a powerlifter but I like reading the Right of PassageComment
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