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Workout results 8/21 - 6 days to go!

Friday, August 22, 2008

Yesterday was great. My leg is feeling stronger!! I had to modify some of the moves in my cardio today as I was doing Drill Max and could not do the high impact moves due to my injury. It worked well however for a good way to get my HR up and give me the right about of challenge without pushing it too hard. My weight session was great. I lifted well. My chest was sore from all the push ups on Tuesday but I "pushed" through. I can really see the benefits of logging each exercise with reps and weight as last night I was able to read how my shoulder work has increased in such a short amount of time.

Never forget that progress comes in many forms...from the scale, inches lost, increase in aerobic fitness, lowering of your resting heart rate, increase in muscle mass and strength and improving your dietary habits which will last a life time! Lets work hard to progress every day in some way or another, always taking a step forward in the right direction!

Workout 1 - 20 min walk with 25 mins of Cathe Drill Max - warm up repeat only.

Time - 45 mins
Calories burned - 184
AHR - 51% , 53% MHR - 73%, 68%

Workout 2 - 35 min warm up with Cathe Drill Max - warm up repeat and Drill 1,2 and 3 cardio segments modified followed by P90X Chest, Shoulders and Triceps -

*Slow motion 3 in 1 push ups - 15 reps
*Standard push ups - 20 reps
*In and out shoulder flys - 10 reps with 11lb. DBs
*One legged chair dips - 30 reps
*Plange push ups - 8 reps
*Pike press push ups - 12 pres
*Side tri rises - 24 reps total - 12 reps each side
*Floor fly push ups - 12 reps
*Scarecrows - 12 reps with 11lb. DBs
*Overhead tricep extensions / Skull crushers - 20 reps with one 25lb. DB
*Two twitch speed push ups - 20 reps
*Standing Y shoulder presses - 24 reps total - 8 reps with 17.5 lb DBs, 8 reps with 11.b DBs and 8 reps with 6.6 lb DBs
*Two arm lying down tricep extensions - 20 reps with 17.5lb DBs
*Side to side push ups - 10 reps
*Straight arm pour flys - 12 reps with 11lb DBs
*Side leaning tricep extensions - 30 reps total - 15 reps each arm with one 17.5 lb DB
*Weighted shoulder circles - 30 reps with 6.6 lb DBs
*Throw the bomb/ single arm overhead tricep extension - 24 reps total - 12 rep each arm with 17.5 lb DBs
*Diamond push ups - 7 reps
*Slo mo throws/ 3 move seated straight arm fly combo - 12 reps with 11lb DBs
*Front to back overhead tricep extensions - 24 reps total - 12 reps each arm with one 17.5 lb DB
*One arm balance push ups - 10 reps
*Standing fly, row, shoulder press combo - 12 reps with 11lb DBs
*Lying down dumbbell cross body blows - 30 reps total - 15 each arm with 17.5 lb DBs

Total time - 92 mins
Calories burned - 473
AHR - 56% MHR - 86%

Totals for the day -
Time - 137 mins
Calories burned - 657
Push ups - 117
Caloric deficit - 757

Totals for the week -
Time - 413
Calories burned - 1,541
Caloric deficit - 2,493
Pushups - 274
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Member Comments About This Blog Post
    WOW...way to go... quick recovery. This is great... stay STRONG!

    I pulled a little something in my arm today lifting. I had one of those ' thought I was 21 moments' till it hit me! OUCHY..... Going to be a long night with ice and then in the hot tub for me. :-)

    HUGS to you - enjoy the weekend... almost there!


    4532 days ago

    Comment edited on: 8/22/2008 6:18:50 PM
    Jen - Less than a week to go!!!!!!!! HOORAY!!!! Hugzz - Jae emoticon
    4532 days ago
  • no profile photo MRSPRINCESS07
    Great progress Jen! You're so close to your trip also!!!! Just wondering is the strength list above is from Power 90 or from books? Some of them sound interesting but have no clue as to what they look like. Keep it up and I'm happy to hear that your leg is doing so much better!
    4532 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.