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Daily Goals and Workout Results - 11/26

Wednesday, November 26, 2008

"A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done." - Vince Lombardi

Daily goals -
Complete scheduled workout - done - 1,291 calories burned
Drink 20 oz of water before breakfast - done
Stay within my daily caloric range - done - 2,044 calories comsumed
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

Workout 1 - Upper body ST with treadmill walk/run.

BB bicep curls with 56 lb BB -
Set 1 - 10 reps
Set 2 - 8 reps

Standard 21's with 19.8 lb DBs -
Set 1 - 21 reps
Set 2 - 21 reps

Two arm hammer curls with 19.8 lb DBs -
Set 1 - 12 reps
Ser 2 - 12 reps

Alternating cross body curls with 28.2 lb DBs -
Set 1 - 8 reps for each arm
Set 2 - 8 reps for each arm

Seated Arnold press with 19.8 lb DBs -
Set 1 - 10 reps
Set 2 - 10 reps

Seated alternating shoulder press with 19.8 lb DBs -
Set 1 - 10 reps for each arm
Set 2 - 10 reps for each arm

Front/lateral raise combo with 11 lb DBs -
Set 1 - 16 reps
Set 2 - 16 reps

Bent over lateral raise with 11lb DBs -
Set 1 - 8 reps
Set 2 - 8 reps

Standing reverse flys with 30 lb resistance bands -
Set 1 - 12 reps
Set 2 - 12 reps

One arm bent over lateral raise with 40 lb resistance band -
Set 1 - 12 reps for each arm
Set 2 - 12 reps for each arm

Incline reverse DB flys with 6.6 lb DBs -
Set 1 - 12 reps
Set 2 - 12 reps

Straight arm pulldowns with 40 lb resistance band -
Set 1 - 15 reps
Set 2 - 15 reps

Close grip pulldowns with 40 lb resistance band -
Set 1 - 15 reps
Set 2 - 15 reps

Wide grip pulldowns with 40 lb resistance band -
Set 1 - 15 reps
Set 2 - 15 reps

Under hand close grip pulldowns with 40 lb resistance band -
Set 1 - 15 reps
Set 2 - 15 reps

Seated rows with 40 lb resistance band -
Set 1 - 15 reps
Set 2 - 15 reps

Horizontal body chops with resistance band -
Set 1 - 15 reps on each side
Set 2 - 15 reps on each side

Wood choppers with one 28.2 lb DB -
Set 1 - 12 reps
Set 2 - 12 reps

BB bent over rows with 78 lb BB -
Set 1 - 10 reps
Set 2 - 10 reps

BB bent over rows with 56 lb BB -
Set 1 - 15 reps
Set 2 - 15 reps

Seated single arm rows with 40 lb resistance band -
Set 1 - 15 reps for each arm
Set 2 - 15 reps for each arm

Bench Dips -
Set 1 - 25 reps
Set 2 - 25 reps

Two arm laying tricep extension with a pair of 19.8 lb DBs -
Set 1 - 8 reps
Set 2 - 8 reps

One arm overhead tricep extensions with one 19.8 lb DB -
Set 1 - 10 reps for each arm
Set 2 - 10 reps for each arm

Two arm overhead extension with 40 lb resistance band -
Set 1 - 15 reps
Set 2 - 15 reps

Incline DB press with 28.2 lb DBs -
Set 1 - 12 reps
Set 2 - 8 reps

DB flys with 19.8 lb DBs -
Set 1 - 12 reps
Set 2 - 12 reps

Decline push-ups -
Set 1 - 12 reps
Set 2 - 12 reps

BB bench press with 78 lb BB -
Set 1 - 10 reps
Set 2 - 8 reps

BB bench press with 56 lb BB -
Set 1 - 15 reps
Set 2 - 12 reps

Post workout treadmill walk and run high speed 5.8 mph - 32 mins

Total time - 105 mins
Calories burned -1,086
AHR -150/78% MHR - 184/96%


Workout 2 - Yoga stretches with 15 mins on a elliptical.

Total time - 20 mins
Calories burned - 205
AHR -150/78% MHR - 170/89%

Totals for the day -
Time - 125 mins
Calories burned - 1,291
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Member Comments About This Blog Post
  • BGGARDEN
    I love that quote... mind if I use that sometime?
    Thank you for posting such a wonderful workout Jen. It is a wonderful remember to stay focuses on working out and living healthy. I will keep this in mind as I am working in the kitchen wearing my ' Country Cooking makes ya GOod Lookin' apron. Remembering not to over eat on Thanksgiving Day. Taste makes waist!

    Off to start some baking for tomorrow.


    emoticon
    4544 days ago
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