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Daily Goals and Workout Results - 11/28

Friday, November 28, 2008

Today I changed my routine up by adding cardio intervals to my ST routine and lifting lighter weights with higher reps. I have not done cardio intervals with my ST in some time. I was not able to make my intervals as intense as they once were because of my knee but I did increase my speed today up to 6.5 mph. Hopefully with patience and more time I will be back to where I used to be.

Daily goals -
Complete scheduled workout - done - 1,086 calories burned.
Drink 20 oz of water before breakfast - done
Stay within my daily caloric range - done - 1,718 calories consumed.
Knee exercises/stretches - done
Drink at least 128 oz of water - done
Take all supplements and vitamins - done
Drink 4 - 5 bags of green/white tea a day - done.


Circuit Training consisting of 5 circuits with Cardio Intervals
Total time - 95 mins
Calories burned - 1,086
AHR -159/83% MHR - 186/97%

Circuit 1 -

Squats with leg raise - 20 reps
Jumping jacks - 20 reps
Boxing hook- 50 reps
Jumping jacks - 20 reps
Squats with leg raise - 20 reps
Spiderman push-ups - 16 reps
BB bent over rows with 56 lb BB - 15 reps
Incline reverse flys with 6.6 lb DBs - 15 reps
Treadmill - 5 min intervals -
1 min - walk warm up 4.0 mph
1min - 5.0 mph
1 min - 5.5 mph
1 min - 5.8 mph
1 min - 5.0 mph

Circuit 2 -

Shoulder press with 19.8 lb DBs - 12 reps
Walking staggered hands push-ups - 10 reps
Two arm bicep curls with 19.8 lb DBs - 15 reps
Reverse flys with resistance bands - 15 reps
Two arm front raise with 11lb DBs - 15 reps
Two arm side raise with 11lb DBs - 15 reps
Elliptical - 2 mins

Circuit 3 -

Cross body punch with 11lb DBs - 60 secs nonstop
One arm horizontal body chop with resistance bands - 15 reps for each side
Wood choppers holding one 17.6 lb DB - 15 reps
Cross body curls with 19.8 lb DBs - 20 reps for each arm
Shoulder press with 19.8 lb DBs - 10 reps
BB bent over rows with 56 lb BB -15 reps
Incline reverse flys with 6.6 lb DBs - 12 reps
Incline BB press with 56 lb BB- 12 reps
Hammer curls with 19.8 lb DBs - 20 reps for each arm
Low pluse lunge - 40 reps for each leg
Elliptical - 2 mins

Circuit 4 -

Laying down tricep extensions with a pair of 19.8 lb DBs - 15 reps
Wide grip lat pulldowns with resistance band -20 reps
BB bent over rows with 56 lb BB - 15 reps
Functional rotations with double front raise with 11 lb DBs - 32 reps
Treadmill - 5 min intervals -
1 min - walk warm up 4.0 mph
1min - 5.0 mph
1 min - 5.5 mph
1 min - 5.8 mph
1 min - 5.0 mph

Circuit 5 -

Wood choppers holding one 17.6 lb DB - 15 reps
Spiderman push-ups - 10 reps
Walking staggered hand push-ups - 10 reps
Two arm overhead extensions with resistance bands - 15 reps
Straight arm pulldowns with resistance bands - 20 reps
Standard 21's with a pair of 19.8 lb DBs - 21 reps
Two arm front raise with 11lb DBs - 10 reps
Two arm side raise with 11lb DBs - 10 reps
Cross body punch with 6.6 lb DBs - 60 secs nonstop
Low pulse lunges - 40 reps for each leg
Double hammer curl/shoulder press/lateral raise/upright row combo with 11lb DBs - 15 reps
Treadmill intervals - 20 mins
5 min warm up walk - 3.5 mph - 4.6 mph
5 mins - 5.0 mph
5 mins - 5.5 - 6.5 mph
5 mins cool down - 4.0 - 3.5 mph
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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.