Sprints, Abs & Arms

Last night we headed to the track for some sprints, I was excited, at first.  My legs were crazy sore from the hill sprints and leg workout still, my hamstrings were so, so tight.  Even jogging one lap was kind of painful and I was tired after just that.  Not sure why I've been dragging ass on my cardio this week, I haven't done anything inside, I'm just hoping it is the humidity getting to me.  Kyle had me do 3x100m sprints with 5 burpees before each sprint, I only got through two sets then jogged a lap to cool down.  I felt horrible but I pushed it hard on my sprints.  At least it was about 20 minutes of pretty intense cardio.  I still haven't gotten my damn watch to see how many calories I'm burning, seriously, I want it!  Going to the track after work is great because we go as a family, Bella takes her soccer ball and while I run my ass off she and Kyle practice soccer :)  She did run my laps with me though and ran faster than me :)  Tomorrow I will be doing cardio indoors and hopefully it will go a bit better, looking forward to 30 minutes on the step mill!

I realized this morning that I've never tracked my ab workouts, that is changing and they will be included :)  I've made some progress, on my wide leg sit ups I can now do them with my legs crossed, much more difficult than having my legs straight out, that extra weight really helped, not anymore!  I can also officially do a "Dreya Roll", that one is from P90X, it is very difficult, I did two in a row without "cheating" at all, yay!!!

Kyle was with me this morning which meant a changed arm workout and more weight.  He has so much faith in me, which I appreciate, at times though he gives me a weight and I just look at him like "are you kidding me?!?"  He proved to me today that I am stronger than I think I am, my arms were on fire, it was quite the workout!

Workout Log Details

1

 

Air Bike

View Guide

8.9

• Muscle Targeted: Abdominals
• Equipment Type: Body Only

EXERCISE DETAILS:

SET 01

REPS: 50

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total weight: 0 Lbs.

total reps: 50

Rest Between Exercises 0 min 45 sec

2

 

Weighted Pulse Ups

N/A

• Muscle Targeted: Abdominals
• Equipment Type: Medicine Ball

EXERCISE DETAILS:

SET 01

REPS: 6 Lbs. x 20

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total weight: 120 Lbs.

total reps: 20

PROGRESS:

Rest Between Exercises 0 min 45 sec

3

 

Oblique Crunches - On The Floor

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7.9

• Muscle Targeted: Abdominals
• Equipment Type: Body Only

EXERCISE DETAILS:

SET 01

REPS: 50

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total weight: 0 Lbs.

total reps: 50

Rest Between Exercises 0 min 45 sec

4

 

Wide Leg Sit Ups

N/A

• Muscle Targeted: Abdominals
• Equipment Type: Medicine Ball

EXERCISE DETAILS:

SET 01

REPS: 0 Lbs. x 24

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total weight: 0 Lbs.

total reps: 24

PROGRESS:

Rest Between Exercises 0 min 45 sec

5

 

Oblique Bridge

N/A

• Muscle Targeted: None
• Equipment Type: Body Only

EXERCISE DETAILS:

SET 01

REPS: 50

edit

total weight: 0 Lbs.

total reps: 50

Rest Between Exercises 0 min 45 sec

6

 

Leg Lifts

N/A

• Muscle Targeted: Abdominals
• Equipment Type: Exercise Ball

EXERCISE DETAILS:

SET 01

REPS: 0 Lbs. x 25

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total weight: 0 Lbs.

total reps: 25

PROGRESS:

Rest Between Exercises 0 min 45 sec

7

 

Side Bridge

View Guide

8.1

• Muscle Targeted: Abdominals
• Equipment Type: Body Only

EXERCISE DETAILS:

SET 01

REPS: 50

edit

total weight: 0 Lbs.

total reps: 50

Rest Between Exercises 0 min 45 sec

8

 

Pelvic Tilt Into Bridge

View Guide

4.6

• Muscle Targeted: Lower Back
• Equipment Type: None

EXERCISE DETAILS:

SET 01

Stretching Set

TIME: 00:00:00

hr min sec

REPS: 25

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total reps: 25

Rest Between Exercises 0 min 45 sec

9

 

Dreya Roll

N/A

• Muscle Targeted: Abdominals
• Equipment Type: Body Only

EXERCISE DETAILS:

SET 01

REPS: 10

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total weight: 0 Lbs.

total reps: 10

Rest Between Exercises 0 min 45 sec

10

 

In & Out Curls

N/A

• Muscle Targeted: Biceps
• Equipment Type: Dumbbell

EXERCISE DETAILS:

SET 01

REPS: 8 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 10 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 10 Lbs. x 15

edit

total weight: 420 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

11

 

Diamond Push-Ups

N/A

• Muscle Targeted: None
• Equipment Type: Body Only

EXERCISE DETAILS:

SET 01

REPS: 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 15

edit

total weight: 0 Lbs.

total reps: 45

Rest Between Exercises 0 min 45 sec

12

 

Wide-Grip Standing Barbell Curl

View Guide

9.2

• Muscle Targeted: Biceps
• Equipment Type: Barbell

EXERCISE DETAILS:

SET 01

REPS: 30 Lbs. x 12

Rest Between Sets 0 min 15 sec

SET 02

REPS: 30 Lbs. x 12

Rest Between Sets 0 min 15 sec

SET 03

REPS: 30 Lbs. x 12

edit

total weight: 1,080 Lbs.

total reps: 36

PROGRESS:

*Based On Estimated 1 Rep Max History

ESTIMATED 1 REP MAX

43 Lbs. Aug 08, 2013

Rest Between Exercises 0 min 45 sec

13

 

Incline Barbell Triceps Extension

View Guide

9.1

• Muscle Targeted: Triceps
• Equipment Type: Barbell

EXERCISE DETAILS:

SET 01

REPS: 20 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 30 Lbs. x 12

Rest Between Sets 0 min 15 sec

SET 03

REPS: 30 Lbs. x 12

edit

total weight: 1,020 Lbs.

total reps: 39

PROGRESS:

*Based On Estimated 1 Rep Max History

ESTIMATED 1 REP MAX

43 Lbs. Aug 08, 2013

Rest Between Exercises 0 min 45 sec

14

 

E-Z Bar Close Grip Preacher Curl

N/A

• Muscle Targeted: Biceps
• Equipment Type: E-Z Curl Bar

EXERCISE DETAILS:

SET 01

REPS: 30 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 35 Lbs. x 8

Rest Between Sets 0 min 15 sec

SET 03

REPS: 35 Lbs. x 8

edit

total weight: 1,010 Lbs.

total reps: 31

PROGRESS:

*Based On Estimated 1 Rep Max History

ESTIMATED 1 REP MAX

43 Lbs. Aug 08, 2013

Rest Between Exercises 0 min 45 sec

15

 

Rope Tricep Extensions

N/A

• Muscle Targeted: Triceps
• Equipment Type: Cable

EXERCISE DETAILS:

SET 01

REPS: 25 Lbs. x 12

Rest Between Sets 0 min 15 sec

SET 02

REPS: 25 Lbs. x 12

Rest Between Sets 0 min 15 sec

SET 03

REPS: 25 Lbs. x 12

edit

total weight: 900 Lbs.

total reps: 36

PROGRESS:

*Based On Estimated 1 Rep Max History

ESTIMATED 1 REP MAX

36 Lbs. Aug 08, 2013

Rest Between Exercises 0 min 45 sec

16

 

Incline Hammer Curls

View Guide

9.3

• Muscle Targeted: Biceps
• Equipment Type: Dumbbell

EXERCISE DETAILS:

SET 01

REPS: 20 Lbs. x 20

Rest Between Sets 0 min 15 sec

SET 02

REPS: 20 Lbs. x 20

Rest Between Sets 0 min 15 sec

SET 03

REPS: 20 Lbs. x 20

edit

total weight: 1,200 Lbs.

total reps: 60

PROGRESS:

Rest Between Exercises 0 min 45 sec

17

 

Stability Ball Tricep Dip

N/A

• Muscle Targeted: Triceps
• Equipment Type: Body Only

EXERCISE DETAILS:

SET 01

REPS: 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 15

edit

total weight: 0 Lbs.

total reps: 45

Rest Between Exercises 0 min 45 sec

18

 

Standing Biceps Cable Curl

View Guide

8.2

• Muscle Targeted: Biceps
• Equipment Type: Cable

EXERCISE DETAILS:

SET 01

REPS: 20 Lbs. x 12

Rest Between Sets 0 min 15 sec

SET 02

REPS: 20 Lbs. x 12

Rest Between Sets 0 min 15 sec

SET 03

REPS: 20 Lbs. x 12

edit

total weight: 720 Lbs.

total reps: 36

PROGRESS:

*Based On Estimated 1 Rep Max History

ESTIMATED 1 REP MAX

29 Lbs. Aug 08, 2013

Rest Between Exercises 0 min 45 sec

19

 

Split Cable Tricep Extension

N/A

• Muscle Targeted: Triceps
• Equipment Type: Cable

EXERCISE DETAILS:

SET 01

REPS: 20 Lbs. x 12

Rest Between Sets 0 min 15 sec

SET 02

REPS: 20 Lbs. x 12

Rest Between Sets 0 min 15 sec

SET 03

REPS: 20 Lbs. x 12

edit

total weight: 720 Lbs.

total reps: 36

PROGRESS:

*Based On Estimated 1 Rep Max History

ESTIMATED 1 REP MAX

29 Lbs. Aug 08, 2013

Rest Between Exercises 0 min 45 sec

20

 

Cable Concentration Curls

N/A

• Muscle Targeted: Biceps
• Equipment Type: Cable

EXERCISE DETAILS:

SET 01

REPS: 10 Lbs. x 12

Rest Between Sets 0 min 15 sec

SET 02

REPS: 10 Lbs. x 12

Rest Between Sets 0 min 15 sec

SET 03

REPS: 10 Lbs. x 12

edit

total weight: 360 Lbs.

total reps: 36

PROGRESS:

*Based On Estimated 1 Rep Max History

ESTIMATED 1 REP MAX

14 Lbs. Aug 08, 2013

Rest Between Exercises 0 min 45 sec

21

 

Standing Low-Pulley One-Arm Triceps Extension

View Guide

8.6

• Muscle Targeted: Triceps
• Equipment Type: Cable

EXERCISE DETAILS:

SET 01

REPS: 10 Lbs. x 12

Rest Between Sets 0 min 15 sec

SET 02

REPS: 10 Lbs. x 12

Rest Between Sets 0 min 15 sec

SET 03

REPS: 10 Lbs. x 12

edit

total weight: 360 Lbs.

total reps: 36

PROGRESS:

*Based On Estimated 1 Rep Max History

ESTIMATED 1 REP MAX

14 Lbs. Aug 08, 2013