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%