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Workout results 8/26 - 2 days to go!

Tuesday, August 26, 2008

Workout 1 - Chest and Back Strength Training -

Chest press, fly and push up set -

Standard Push ups - 30 reps
Chest press on balance ball - 30 reps with 25 lb DBs
Wide fly Push ups - 30 reps
Chest flys on balance ball - 30 reps with 17.5 lb DBs
Standard Push ups - 30 reps
Alternating close grip chest press - 30 reps total - 15 each arm with 25 lb DBs
Divebomber Push ups - 30 reps
Chest fly and press combo on balance ball - 30 reps with 17.5 lb DBs

Back Rows and Pull up set -

One arm dumbbell rows working high to low weights - 90 reps for each arm - 180 reps total.

30 reps each arm with one 35 lb DB
30 reps each arm with one 25 lb DB
30 reps each arm with one 17.5 lb DB

Rack Pull ups - 30 reps total -

10 reps wide overhand grip
10 reps close underhand grip
10 reps close overhand grip

Total time - 45 mins
Calories burned - 333
AHR - 125/ 65% Zone 2, MHR - 159/83% Zone 4

Workout 2 - 22 min walk with 8 mins of lower back and core work - Cathe Core Max DVD

Total time - 30 mins
Calories burned - 137
AHR - 104/54% Zone 1, MHR - 120/63% Zone 2

Workout 3 - 40 mins of elliptical and treadmill intervals with upper and lower back work -

Rear delt flys on balance ball - 50 reps with 6.6 lb dumbbells
Scapular retractions with resistance band - 70 reps total - 15 reps, then 40 reps hold and pulse, then 15 reps
Supermans - 50 reps

Total time - 40.44
Calories burned - 270
AHR - 120/63% Zone 2, MHR - 158/82% Zone 4

Totals for the day -
Time - 115.44 mins
Calories burned - 740
Caloric deficit - 890

Totals for the week -
Time - 168 mins
Calories burned - 1,121
Caloric deficit - 1,521

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Member Comments About This Blog Post
  • SWEATONCEADAY
    i googled the dive bomber as i was curious too. will have to try them out.
    4528 days ago
  • TRAINER_T
    Jen,
    Hi hun! Great job on the workout as usual. What are divebomb pushups? Do I know these by another name? I am so old school lol.
    emoticon T.
    4528 days ago
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