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Workout results 7/31 - 26 days to go!

Thursday, July 31, 2008

Today was a really great workout. I did a similar routine as yesterday, except working my back and biceps and I changed up the interval pattern a bit. It proved to be a wonderful way to increase my overall burn. I alternated heavy lifting with lighter weights then when my body was fatigued I did my intervals, then back to lifting the next set. It was intense but I feel really good and not too tired. I am enjoying coming up with these workouts! It makes me want to learn more about training and the physiology of the body.

Workout 1 - Morning run - 5 min warm up walk followed by a 45 min non-stop run with a 5 min cool down walk.

Total time - 55.27
Calories burned - 582
HR - Avg - 80% Zone 4, Max 95% Zone 5
Fitness note - This morning I went for a run outside as it was sunny and 62F with a lovely breeze, who could resist running in weather so wonderful! It was a great run, strong and steady with a few burst of speed throughout the run.

Workout 2 - Back and Biceps with 7 running intervals.

With this workout I alternated each set with heavy and light weights then a running interval. So for example - 1 set of heavy weights, then 1 set of light weights....repeat for the second set, then running intervals.

Warm up run - 10 mins - 2 mins slow run at 4.5mph, then progressing .5mph every 2 mins -

2 min at 5.0mph
2 min at 5.5 mph
2 min at 6.0 mph
2 min at 6.5 mph

Biceps - Hammer curls -

2 sets of 20 reps with 25lb. dumbbells
2 sets of 40 reps with 11lb. dumbbells

Run 30 sec at 5.5 mph then 1 min at 7.0 mph then 30 sec at 5.5 mph - back to lifting next set -

Alternating bicep curls -

2 sets of 20 reps with 25lb. dumbbells
2 sets of 40 reps with 11lb. dumbbells

Run 30 sec at 5.5 mph then 1 min at 7.0 mph then 30 sec at 5.5 mph - back to lifting next set

Barbell curls -

2 sets of 10 reps with 43 lb. barbell

Run 30 sec at 5.5 mph then 1 min at 7.0 mph then 30 sec at 5.5 mph - back to lifting next set

Bicep 21's -

4 sets of 21 reps - with 11lb dumbbells.

Run 30 sec at 5.5 mph then 1 min at 7.0 mph then 30 sec at 5.5 mph - back to lifting next set

Back - One arm dumbbell rows -

Each arm - 3 sets of 15 reps with 25lb. dumbbells

Run 30 sec at 5.5 mph then 1 min at 7.0 mph then 30 sec at 5.5 mph - back to lifting next set

Barbell pullovers -

2 sets of 10 reps with 43 lb barbell

Run 30 sec at 5.5 mph then 1 min at 7.0 mph then 30 sec at 5.5 mph - back to lifting next set

Underhand barbell rows -

2 sets of 20 reps with 43lb. barbell

Run 30 sec at 5.5 mph then 1 min at 7.0 mph then 30 sec at 5.5 mph - then walk at 4.0mph for a 1 min cool down.

Total time - 58 mins
Calories burned - 635
HR - Avg - 82% Zone 4, Max - 93% Zone 5
Fitness note - I really like this workout. The mix of running intervals with lifting gives me a much needed challenge.

Totals for the day -
Time - 113.27
Calories burned - 1,217
Caloric deficit - 1,000*** I should have eaten more!
Daily note - Wonderful day. I feel like I accomplished so much - I just have to keep on going strong. I am another day closer to my dream!
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Member Comments About This Blog Post
  • BGGARDEN
    I am here as your CHEER LEADING COMMITTEE......
    GO JEN - GO JEN- GO - GO -GO! YOU ROCK GIRL!
    ******************************<
    BR>Our JEN is red hot!
    Let's show 'em what we got.
    We got the spirit,
    C'mon let's hear it
    S XXXX I XXXX S XXXX L XXXX E XXXX R XXXX
    SISLER!
    LETS GO!!

    Do we rock?
    Yeah, Yeah
    Take it to the top?
    Yeah, Yeah
    Are we gonna stop?
    No way!


    4551 days ago
  • JFROGDIVA
    Keep up the GREAT work, Jen!!!! Thanks for sharing so that we can learn too!!!! Hugzz - Jae emoticon
    4551 days ago
  • KIMBEROU812
    Way to rock it girl!!! You are doing so awesome!! Whoot whoot!
    4551 days ago
  • SIDSPARK
    WOW! That is a big workout! I can't believe how organized and disciplined you are. No wonder you have made such amazing progress! Way to go!


    4551 days ago
  • SUMMERCHANNY
    Jenn, Thank you for sharing these awesome workouts! I hope you don't mind if I steal some of your moves to shake things up a bit over here!!

    YOU ROCK!
    4551 days ago
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