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Workout results 8/18 - 9 days to go!

Monday, August 18, 2008

Last night I worked out, and it felt great. I missed my running intervals and the intensity and high calorie burn it brings while lifting but I know I need to let my leg heal. I will be doing my strength training at night until my leg is more stable so that my husband can assist me if I need it and to ensure that I do not over do it.

P90x Shoulders and Arms DVD followed by a 41 min walk.

Alternating Shoulder press - 30 reps total - 15 reps alternating each arm with 17.5 lb. dumbbells

In and out biceps curls - 35 reps with 17.5 lb. dumbbells

Two arm tricep kickbacks - 12reps with 11 lb. dumbbells

One arm tricep kickbacks - 30 reps total - 3 sets of 10 each arm with one 17.5 lb. dumbell

Deep swimmers press - 24 reps with 17.5 lb. dumbbells

Full supination concentration curls - 30 reps with 17.5 lb dumbbells.

One legged bench dips - 65 reps

Upright rows - 30 reps with one 25 lb dumbbell

Static bicep curls - 52 reps with 17.5 lb. dumbbells.

Seated two angle shoulder flys - 30 reps with 11 lb dumbbells

Laying down tricep extensions - 30 reps with 17.5 lb. dumbbells

Front and lateral standing shoulder flys - 30 reps with 11lb. dumbbells

Congdon curls - curl up - 16 reps with 25 lb dumbbells.

Side tri rises - 60 reps

Total time - 102 mins
Calories burned - 322
Caloric deficit - 472
AHR - 48% MHR - 80%
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Member Comments About This Blog Post
  • TRAINER_T
    Jen, I love the varitey of this workout. emoticon blog!
    4535 days ago
  • WENDEECOURTNEY
    WOW!!!! That is amazing! You are doing a great job--healing and all. emoticon
    4535 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.