SUNDAY NOVEMBER 29, 2009

8:30 am at the gym

Cardio

  • interval training on the treadmill (not in metric):  .25 mile walking/jogging warm up, .25m sprints at 6.5mph x 4, .25m recoveries at 5.2mph x 3, .25m jogging/walking cool down.  2.25 miles in 25:27 minutes.

Shoulders & Core

  • anchored bench hip lifts 25reps x 2
  • seated dumbbell shoulder press  10/12  12/10  12/10
  • anchored stability ball reverse crunches 25reps x 2
  • standing angled side raises  10/10  10/10  10/10
  • cable rotations/obliques   L  17.5/25  R 17.5/25  L 20/25  R 20/25
  • front raises  12/10  12/10  12/10

My legs were quite tired after the sprinting, particularly as they are a bit tender from yesterday’s leg circuit.  This was the first full shoulder workout I’ve been able to complete in over a year and a half.  The angled side raises were a bit painful on my right supraspinatus (one of the rotator cuff muscles) — but this was in the anchoring position, not in the lift.  Hmm.  The gym was overly warm today, so the workout was a good sweat.

SATURDAY NOVEMBER 28, 2009

7:45am in the studio

Bodyweight Legs Circuit.  Complete three circuits for time.

  • 30 walking lunges
  • 20 swing squats w/ 8kg kettlebell (could sub in body squats here)
  • 30 alternating step ups (knee cap height – about 43 cm for me)
  • 10 stability ball triple threats (10 back bridges, 10 bridge roll ins, 10 high bridges)
  • 20 leg swoops
  • 20 quad squats
  • 5L and 5R assisted pistol squats

25:51 completion time. This circuit kicked my butt in a serious manner.

11:00pm Yogini Mairi’s Class

  • 80 minutes of Yoga

FRIDAY NOVEMBER 27, 2009

Best laid plans and all those other cliches….

10:15am teaching class

  • 25 minutes low impact light cardio

THURSDAY NOVEMBER 26, 2009

5:30am at the gym

8 minutes treadmill warm up at 5.6mph

Back

  • lat pulldowns  60/10  60/10  60/10
  • stiff legged deadlifts  50/10  50/10  50/10
  • bentover barbell rows  50/10  50/10  50/10
  • back extensions on the stability ball  20reps x 2
  • seated row  60/10  60/10  60/10

Biceps

  • alternating dumbbell curls  25/10  25/10  25/10
  • barbell curls  40/10  40/10  40/10
  • cablecurl dropset  20/15  15/15  10/10

Stabilizing my scaps is still a challenge, particularly my right side.  Reverse flyes are still out of my reach….but soon….

1:10pm in the studio

Abs Cardio Circuit for time

  • Jump Rope  100 revolutions (at 140rpm)
  • 20 anchored hip lifts
  • Jump Rope 100 revolutions
  • 20 anchored hip lifts
  • Jump Rope 100 revolutions
  • 20 o/h 8lb side crunches left
  • Jump Rope 100 revolutions
  • 20 o/h 8lb side crunches right
  • Jump Rope 100 revolutions
  • 20 o/h 10lb stability ball crunches
  • Jump Rope 100 revolutions
  • 20 o/h 10lb stability ball crunches
  • Jump Rope 100 revolutions
  • 20 12lb lunge side twisters left
  • Jump Rope 100 revolutions
  • 20 12lb lunge side twisters right

15:50 completion time, heart rate high, loads of sweat, ab burn

6:00pm in the studio

  • 45 minutes yoga

TUESDAY NOVEMBER 24, 2009

5:30am at the gym

10 minutes treadmill warm up at 5.4mph

Chest

  • flat dumbbell chest press    30/10  30/10  30/10
  • incline dumbbell chest flye  20/10  20/10  20/10
  • standing unilateral cable chest press   20/10  20/10  20/10

Triceps

  • rope press down   27.5/10  27.5/10  27.5/10
  • dumbbell kickbacks  12/10  12/10  12/10

It feels good to be able to lift regularly again.  I tried overhead rope extensions today and could not execute with good form due to limited shoulder rotation.  My partner stretched my external rotation and side flexion quite thoroughly — that means past the point of pain and just this side of excruciating.  I am feeling much more positive about getting back to the weights I could lift before my shoulders reminded me to be humble and grateful.

12:10pm at the studio

  • 40 minutes core work

6:00pm at the studio

  • 45 minutes yoga
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