Day 7 of 126.......February 7, 2010

LONG RUN

MILEAGE: 9 miles

TIME: 1 hour, 40 minutes

LOCATION: OUTSIDE!

WEATHER: 19 degrees….BRRR!

NOTES/INSIGHTS: Ran and walked as I was able. Either ran for 4 minutes/walked 1 minute or ran 3 minutes/walked 2 minutes. Pace was averaging 11 and 12 minute miles.THRILLED TO HAVE COMPLETED THE FIRST “LONG RUN” OF MY LIFE! (Before today, I had never run more than 4 miles, and that was earlier THIS WEEK)! Felt surprisingly good afterwards! So, I’m pretty darn slow, but I have much more endurance than I would have expected from a total newbie runner! WOO HOO!

Day 8 of 126..............February 8, 2010

LOWER BODY WORKOUT & STRECHING

QUADS: Barbell Squats (50 lbs/12 reps; 60 lbs/10 reps; 70 lbs/8 reps; 80 lbs/6 reps; 70 lbs/12 reps); Leg Extensions (80 lbs/12 reps)

HAMSTRINGS: Dumbbell Lunges (16 lbs/12 reps; 20 lbs/10 reps; 30 lbs/8 reps; 40 lbs/6 reps; 30 lbs/12 reps); Lying Leg Curl (60 lbs/12 reps)

CALVES: Incline Raise (160 lbs/12 reps; 170 lbs/10 reps; 180 lbs/8 reps; 190 lbs/6 reps; 200 lbs/12 reps); Seated Raise (110 lbs/12 reps)

ABS: Incline Crunches (8 lbs/12 reps; 10 lbs/10 reps; 12.5 lbs/8reps; 12.5 lbs/6 reps; 12.5

lbs/12 reps); Leg Raises (lbs N/A)

STRETCHING: 10 minutes, prior to workout

Day 9 of 126.............February 9, 2010

RUNNING & ABS

MILEAGE: 3 miles

TIME: 35 minutes

LOCATION: indoors (24 laps around the track)

WEATHER: Ugh. Winter.

ABS: Also worked core by doing 10 ab exercises @ 30 reps each.

NOTES/INSIGHTS: Ran and walked as I was able. Either ran for 4 minutes/walked 1 minute or ran 3 minutes/walked 2 minutes. Pace was 11/12/12 minute miles. Felt tired, but not sore from long run over the weekend.

Day 10 of 126..........February 10, 2010

UPPER BODY WORKOUT & STRETCHING

CHEST: Barbell Bench Press (60 lbs/12 reps; 65 lbs/10 reps; 70 lbs/8 reps; 75 lbs/6 reps; 70 lbs/12 reps); Dumbbell Flyes (12.5 lbs/12 reps)

SHOULDERS: Seated Dumbbell Press (12.5 lbs/12 reps; 15 lbs/10 reps; 15 lbs/8 reps; 15 lbs/6 reps; 12.5 lbs/12 reps); Side Raises (8 lbs/12 reps)

BACK: Wide Grip Pull Downs (60 lbs/12 reps; 70 lbs/10 reps; 80 lbs/8 reps; 90 lbs/6 reps; 80 lbs/12 reps); Low Rows (90 lbs/12 reps)

TRICEPS: Seated Dumbbell Press (15 lbs/12 reps; 20 lbs/10 reps; 25 lbs/8reps; 30 lbs/6 reps; 25 lbs/12 reps); Push Down (40 lbs/12 reps)

BICEPS: Dumbbell Curl (12.5 lbs/12 reps; 12.5 lbs/10 reps; 15 lbs/8 reps; 15 lbs/6 reps; 12.5 lbs/12 reps); Hammer Curl (12.5 lbs/12 reps)

STRETCHING: 10 minutes, prior to strength training

NOTES/INSIGHTS: (Whenever go up in weight on triceps, switch to barbell press). Really wiped out today because of some serious stress from the office. Feeling like I can’t find my focus. Stuck in a haze. And did I say TIRED??? Plus leaving town tomorrow night to stand up in my dearest friend’s wedding. So not in the right mind space – yet.

I did Bill's top twelve today and did it in 60 mins too ! I left our the lunges today and replaced it with calve rasies. Legs too sore from the last lunges I did. Overall great work out.

I have been under the weather this week, worked out Tuesday, cadio, hit 8.0mph for my 10 on the treadmill.
I have taken yesterday and today off, it's killin' me, but know it's probably for the best. I have been getting my 6 w/o's in for the last 3 weeks and will pick right back up Fri or Sat depending on how I feel. Tomorrow will be LWBO.

Thanks for posting your w/o's Heather!

Shannon

This is Day 3 of my Cardio... I completed my 60 min Day 1 Cardio. My treadmill is programed to give me a fat busting excercise. Intervals of 2.5 mins each up to 60 mins. Starts at 2.4 speed at an incline of 2 and then steps it up to 3.6 speed at a 6 incline.

Lower body workout:

Quads- Squats on Smith Machine (50lbs/12reps, 60/10reps, 70/8reps, 80/6reps, 70/12reps) Leg Press (140lbs/12reps)

Hamstrings- Dead lifts w/barbells (50lbs/12reps, 60lbs/10reps, 70lbs/8reps, 80lbs/6reps, 70lbs/12 reps) Glute machine(70lbs/12reps)

Calves- Double calf raises w/dumbells(50lbs/12reps, 60lbs/10reps, 70lbs/8reps, 90lbs/6 reps, 70lbs/12 reps) Single calf raise w/dumbell (25lbs/12reps)

Abs- Decline sit ups- (10lb ball/20reps, 12lb ball/15 reps, 15lbs/15 reps, 20lb ball/20reps)

Insight- good workout for first workout back from cold, still under the weather, but it felt good to work it out and not miss lower body! tomorrow..cardio!

February 12th, 2010
Tricep/Shoulders/Cardio
Military Press
Shoulder raises
incline military press machine
tricep extensions (cable)
tricep pulldown (cable)
25 mins on the cybex machine (220 calories)

February 13th, 2010
Biceps/Back/Cardio
alternating dumbell curls
lat pull-down
21s
rear delt fly
hammer curls (dumbells)
25 min cybex machine (250 calories)

This is Day 4 of my Cardio... I completed my 60 min Day 1 Cardio. My treadmill is programed to give me a fat busting excercise. Intervals of 2.5 mins each up to 60 mins. Starts at 2.4 speed at an incline of 2 and then steps it up to 3.6 speed at a 6 incline.

Yahhhooo Free day on Sunday

Hello Everyone!
I will be back in the gym this morning, after being sick all last week. I worked out briefly Friday and am a little sore.
MOnday the 15th will be my start day and I am ready to work!.

Today Back, Biceps and Legs, Easy 20 minute walk.
Hope your day is great!

Mike

02-13

Cardio
Started out running, injured hip during first set of intervals, ended up doing 8 minutes on stairclimber, did reach level 14! HIp is sore, no running at least for a week, back to rowing and stairclimbing

02-14

UPPER BODY and Abs

CHEST: Dumbell Bench Press (15 lbs/12 reps; 20 lbs/10 reps; 25 lbs/8 reps; 30 lbs/6 reps; 25 lbs/12 reps); Dumbbell Flyes (12.5 lbs/12 reps)

SHOULDERS: Seated Dumbbell Press (12.5 lbs/12 reps; 15 lbs/10 reps; 17.5 lbs/8 reps; 20 lbs/6 reps; 17.5 lbs/12 reps); Front Raises (12.5 lbs/12 reps)

BACK: One arm row (20 lbs/12 reps; 25 lbs/10 reps; 30 lbs/8 reps; 35 lbs/6 reps; 30 lbs/12 reps); Low Rows (90 lbs/12 reps)

TRICEPS: Tricep extensions (15 lbs/12 reps; 20 lbs/10 reps; 25 lbs/8reps; 30 lbs/6 reps; 25 lbs/12 reps); Lying extensions (15 lbs/12 reps)

BICEPS:Bosu ball angled Dumbbell Curl (12.5 lbs/12 reps; 15 lbs/10 reps; 17.5 lbs/8 reps; 20 lbs/6 reps; 17.5 lbs/12 reps); Hammer Curl (15 lbs/12 reps)


Abs- Decline Sit ups- 10lbs/20reps, 12lbs/15reps, 15lbs/12reps, 20lbs/10reps, 20lbs/15reps
Ab Bench-100crunches, side, front, side
Planks on bosu and stability balls- 1 minute holds/twice
Oblique work-25lbs kettle ball/25 reps each side

My exercise has been pretty decent this week. I ran for 20 minutes - IN A ROW - which I haven't done in a very long time. I took my day of rest and carved out time to exercise even when it was late in the evening. I'm feeling like I need more of a challenge in the weight department - I think I could lift more but I am feeling limited because I work out from home. I will have to look into things.

You guys are doing great and it is such an inspiration to see how great you are all doing with your exercise!!

Jenn

Well they say the first day is always the hardest. Actually it was an awesome day for me since it is the first time i have been able to work out since my rotator cuff surgery in December of 08. I didnt want to go overboard just yet so i stuck with Bills 12 exercist program for right now. Kept things on the lighter side 20 lbs or so until i really feel out the shoulder. Did 3 sets of 10 with each one. Definitely looking forward to the rest of these 18 weeks.

Quote:

Originally Posted by Mumphy Hello Everyone! I will be back in the gym this morning, after being sick all last week. I worked out briefly Friday and am a little sore. MOnday the 15th will be my start day and I am ready to work!. Today Back, Biceps and Legs, Easy 20 minute walk. Hope your day is great! Mike

Hi Mike - I didn't realize you hadn't officially started the challenge yet. SO SORRY to hear you were sick! Let's go, man! TODAY IS YOUR DAY!!!! Take good care, my friend!

Quote:

Originally Posted by Colormeclean Well they say the first day is always the hardest. Actually it was an awesome day for me since it is the first time i have been able to work out since my rotator cuff surgery in December of 08. I didnt want to go overboard just yet so i stuck with Bills 12 exercist program for right now. Kept things on the lighter side 20 lbs or so until i really feel out the shoulder. Did 3 sets of 10 with each one. Definitely looking forward to the rest of these 18 weeks.

WAY TO GO, FRIEND! ONE DAY DOWN! YOU CAN DO IT!

February 15th, 2010
Snowed in from the gym today; workout done at home without weights
5 sets of 10 "altered" pushups
3 sets of 10 (each leg) lunges
pilates abs
leg raises
leg lifts (alittle different, my own name for them)
bicycle crunches
pushup-style leg raises (works glutes)
3 sets of 10 squats
One 20s wall sit (did it last and it killed!!)

Day 11 of 126......February 11, 2010

RUNNING & ABS

MILEAGE: 5 miles

TIME: 57 minutes

LOCATION: indoors (24 laps/3 miles around the track and 2 miles on treadmill)

WEATHER: Too cold and dark to be outside.

ABS: Also worked core by doing 10 ab exercises @ 30 reps each.

NOTES/INSIGHTS: Ran and walked as I was able. Either ran for 4 minutes/walked 1 minute or ran 3 minutes/walked 2 minutes. Pace was 11/11/11/12/12 minute miles. Actually enjoyed running on treadmill for…well, first time ever!