Workout Log (15)

(Originally Posted on 2013/04/30 at indianajane87.wordpress.com/)

Tuesday – Lower Body

Recumbent Bike: 5 minutes, resistance 8

Barbell Squat: 45#x8 Warm-Up, 75#x8, 8, 8

Stiff Legged DL: 65#x8, 8, 8

Leg Extensions: [Start 4#] +50#x8, 8, 8

Lying Leg Curls: 30#x8, 8, 8

Standing Seated Calf Raises: [Start 60#] +25#x12, 12, 12

Lying Leg Raises: 15, 13, 13

Exercise Ball Crunches: 15, 15, 15

Recumbent Bike: 5 min, 5 resistance; 5 min, 8 resistance; Cool-Down: 5 min, 1 resistance

Walked Luna.  Would have gone longer but it was hot and she has an ear ache so I didn’t want to strain her too much.

Workout Log (14)

(Originally Posted on 2013/04/29 at indianajane87.wordpress.com/)

Monday: Upper Body

Recumbent Bike Warm-Up: 5 minutes, resistance  8

Bench Press: 50#x12, 12, 12

Bent Over Barbell Row: 40#x12, 12, 12

Dumbbell Shoulder Press: 15#10, 10, 10

Skull Crushers: 30#x10, 10, 10

Barbell Curl: 30#x10, 10, 10

Recumbent Bike: 15 minute intervals of 8 and 3 resistance, first 5 minutes were 4 minutes resistance 8, 1 minute resistance 3 and remaining 10 minutes were 3 minutes resistance 8, 2 minutes resistance 3.

Recumbent Bike Cool-Down: 5 minutes, resistance 1

When I was in the weight room, I noticed another girl doing similar workouts to what I was going to be doing for the day.  I glanced over a couple times as she went on to each new exercise and could guess what she would do next, accurately.  When I was going over to the rack with the dumbbells, I said to her that I believed we were doing the exact same workout.  She said she found it on BodyBuilding.com and I asked if it was Jamie Eason.  She said it could be but I knew it had to be.  Thought that was pretty funny.

In the evening, I took Luna for a 1 mile walk to grab the mail from the mailbox.  It’s starting to get pretty hot out here.  Should be fun once it hits full-on summer.  It’s almost 2100 and it is 89°F out right now.  Feels like an oven outside every time I open the door.

Workout Log (13)

(Originally Posted on 2013/04/27 at indianajane87.wordpress.com/)

Friday’s workout: Lower Body

Recumbent Bike warm-up: 5 minutes, 8 resistance

Dead Lift: 65#x12, 12, 12

Leg Press: [Start 60#] +20#x10, 10, 10

Dumbbell Lunges: 15#x12, 12, 12

Seated Calf Raises: [Start 60#] +25#x12, 12, 12

Dumbbell Shrugs: 15#x12, 12, 12

Decline Crunches: 15, 15, 15

Hyperextensions (replaced with Good Mornings): 45#x 10, 10, 10

This concludes week 1 of Jamie Eason’s Female Fitness Bible workout.

I love how empty the weight room is at one of the gyms between 0900 – 1100.  They’ve designated that time for women only.  And I am one of the few women that go during those hours that uses the weight room instead of living in the cardio room.  It’s awesome.  Don’t have to wait for equipment to open up.

After the gym, I grabbed Luna and met up with a friend, her boxer and baby for a walk.  It was nice having someone to talk to for a change.  It was pretty hot and I didn’t realize until later that day that I had gotten a nice pink hue to my face.

Workout Log (12)

(Originally Posted on 2013/04/25 at indianajane87.wordpress.com)

Today’s workout focused on the upper body.  Like Monday and Tuesday, I warmed up on the recumbent bike at resistance 8.

Dips: -80# body weight x 8, 8, 8

Pull Ups: -95# (first 5reps of 1st set) -110# body weight x 8, 8, 5    [I drew a frowny face next to this one.]

Lat Raises: 10#x10, 10, 10

Triceps Push Downs: 60#X10, 10, 10

Cable Curls: 40#x10, 10, 10

Recumbent Bike: 15 minute intervals (3 mins resistance 8, 2 minutes resistance 3).  5 minute cool-down, resistance 1

Workout Log (11)

(Originally Posted on 2013/04/23 at indianajane87.wordpress.com)

This morning I weighed myself at 145.8!  Helloooo 145.  Well, basically 146.  But it has been a while since I even last saw that number.  Doesn’t seem like much but a few changes have made a difference.  Eating better and being more active.  And so far so good.

Today’s workout was lower body.  As mentioned in Workout Log (10), I followed the same routine but for Tuesday.  First I warmed up for 5 minutes on the recumbent bike at resistance 8.

Barbell Squat: (45#x 8 warm-up) 65#x8, 8, 8

Stiff-Legged Dead Lift: 65#x8, 8, 8

Leg Extensions: 50#x8, 8, 8    [This piece of equipment had a sticker that said "Start 4 lbs"... not sure if that means I add 4# to my weight for the total or not.  If anyone knows, please leave a comment so I know for future reference.  The seated calf raise was the same but with 60# start.]

Lying Leg Curls: 30#x8, 9, 9

Standing Calf Raises (did seated today): 20#x12, 12, 12   [+60#??]

Lying Leg Raises: 12, 12, 12

Exercise Ball Crunches: 15, 15, 15

I finished with 10 minutes on the recumbent bike alternating between resistance 8 and 3 with a 5 minute cool-down at resistance 1.

We took longer on our walk because I ran into one of my friends walking her baby and dog.  It was nice catching up.  The weather was nice for the walk.  Sunny, slight wind but warm.

Workout Log (10)

(Originally Posted on 2013/04/22 at indianajane87.wordpress.com)

Today is a day I can actually be proud of.  Why?  It was the first time in about a year since I had been to the gym.  It felt great considering I’m sick.  Well, C thinks I may have allergies.  Possible but I’m hoping it’s just a cold as I originally suspected.  But my mom told me she was around my age when she started having seasonal allergies.

I decided I would start doing Jamie Eason’s Female Fitness Bible.  So far I really enjoy it.  Monday is Upper Body.

Recumbent Bike: 5 minute warm-up, Resistance: 8

Bench Press: 30#x12, 40#x12, 12

Bent Over Barbell Row: 40#x12, 12, 12

Dumbbell Shoulder Press: 15#x12, 12, 9

Skull Crushers: 30#x10, 10, 10

Barbell Curl: 30#x12, 9, 9

Recumbent Bike: 15 minutes intervals, Resistance: 3, 8

Recumbent Bike: 5 minute cool-down, Resistance: 1

After I got home and had a protein shake, I took Luna for a 3.6 mile walk.  Pretty hot out today.

Didn’t realize how many days it’s been since I last posted.  Not really workouts but here are my MapMyRun walks and run.  Same day that I ran, I also did the Rittr Labs app for sit ups.  The sets were: 28, 26, 29, 28, 28, 26 = 165.

Yesterday, I did the sit up and push up apps.

Push Up sets: 11, 11, 13, 11, 11, 9 = 66

Sit Up sets: 28, 26, 29, 28, 28, 26 = 165

Now I’m all caught up for the past week.  No news on the ASVAB, yet.

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