WEDNESDAY DECEMBER 30, 2009

9:00am at the gym

Warm Up

  • 15 minutes walk on treadmill at 4.0mph

Chest

  • flat db chest press  30/10  30/10  30/10
  • lunging cable press (loving these)  20/10  22.5/10  22.5/10
  • incline db flye  15/10  20/10  20/10

Triceps

  • cable pressdown 30/10  35/10  35/10
  • assisted dips (counterweighted)  40/10  40/10  40/10

TUESDAY DECEMBER 29, 2009

12:10pm teaching class

  • 40 minutes intense core work

MONDAY DECEMBER 28, 2009

5:30am at the gym

All Cardio

  • 20 minutes xtrainer, levels 6 – 8
  • 20 minutes treadmill, 5.5 – 5.8mph
  • 20 minutes bike, interval program, level 7

9:00 teaching class

  • 5 minutes jumping rope
  • 280 kettlebell swings, 8kg . . . no, not continuous

10:15 teaching class

  • 25 minutes no impact light aerobics

SUNDAY DECEMBER 27, 2009

8:30am at the gym

Warm Up

  • 1 mile run on treadmill ~5.8mph

Chest

  • flat dumbbell presses 25/10  30/10  30/10
  • lunging cable presses  17.5/10  22.5/10  22.5/10
  • low pulley crossovers  10/10  10/10  10/10
  • high pulley crossovers 15/10  15/10  15/10

Shoulders

  • seated shoulder press  15/10  15/10  15/10
  • incline barbell pullup  20/10  20/10  20/10
  • cable press 12.5/10  12.5/10  12.5/10

    sydney river pumping station december 25, 2009

FRIDAY DECEMBER 25, 2009

7:ooam in Sydney River

Outdoors run:  -1 degree with flurries; about 40 minutes

THURSDAY DECEMBER 24, 2009

8:30am at Moxham Fitness

Cardio Warm Up/Cool Down

  • 25 minutes treadmill walk at 4.0mph

Back

  • lat pulldowns  80/10  80/10  80/10
  • seated cable rows 60/10  70/10  70/10
  • stifflegged deadlifts 45/10  45/10  45/10

Biceps

  • barbell curls 35/10  35/10  35/10
  • dumbbells curls 15/10  15/10  15/10

Core

  • anchored hiplifts  25reps x 2

WEDNESDAY DECEMBER 23, 2009

7:30am at Moxham Fitness

Cardio Intervals

  • 1/4mile sprints at 6.8mph with 1/4mile recoveries at 5.3mph x 4

Chest

  • flat db chest press 20/10  20/10  20/10
  • flat db flyes 15/10  15/10  15/10

Triceps

  • cable pressdowns 30/10  30/10  30/10
  • kickbacks 10/10  10/10  10/10

TUESDAY DECEMBER 22, 2009

Today we ventured to Moxham Fitness Centre in Sydney River, Cape Breton which happens to be in the building where I attended school in 1968.

Cardio Warm Up

  • 10 minutes on treadmill at 5.8mph (after lifting weights I completed another 10 minutes at 5.6)

working the rectus

Back

  • lat pull downs  70/10  80/8  80/8
  • single arm rows 20/10  20/10  20/10
  • stifflegged deadlift  45/10  45/10  45/10
  • bentover barbell row  40/10  45/10  45/10

Biceps

  • standing alternating curls  20/10  20/8  20/8
  • barbell curls 40/10  40/10  40/10

Stability Ball crunches  3 x 30reps

SATURDAY DECEMBER 19, 2009

9:00am teaching class

  • 45 minutes kettlebell workout, including push ups, snatches, swings, rows, squats, lunges, shoulder presses, jumping rope, chest presses and TGU crunches — very much fun!

11:00am  Yogini Mairi’s Place

  • 90 minutes yoga

THURSDAY DECEMBER 17, 2009

More clubbell play.

6:00  teaching class

  • 45 minutes yoga

WEDNESDAY DECEMBER 16, 2009

No formal workout today, but I spent an hour or so playing with my new clubbells.

TUESDAY DECEMBER 15, 2009

12:10pm teaching in the studio

  • 40 minutes core class – still feeling a bit of a burn from Sunday’s core work 🙂

6:00 pm teaching in the studio

  • 45 minutes yoga

MONDAY DECEMBER 14, 2009

7:45am in the gym

Cardio

  • treadmill, 30 minutes at 5.5mph for 2.7 miles

Back

  • lat pulldowns  70/10  70/10  70/10
  • seated cable rows  55/10  65/10  65/10
  • bentover barbell rows  50/10  50/10  50/10

10:15am teaching class

  • 25 minutes low impact light aerobics

SUNDAY DECEMBER 13, 2009

8:30am in the gym

Cardio Warm Up

  • 10 minutes on the treadmill, 2% incline, 3.2mph, backwards walking

Chest

  • push ups 20 x 3
  • cable chest press  35/10  35/10  35/10
  • flat flyes  20/10  20/10  20/10
  • machine press  60/10  60/10  60/10

Triceps

  • kickbacks  12/10  12/10  12/10
  • aconeous sidekicks  10/10  12/10  12/10
  • supine barbell overhead extension  20/10  20/10  20/10

SATURDAY DECEMBER 12, 2009

8:15am in the gym

Shoulders & Core

  • seated dumbbell press & anchored hiplifts  12/10  25r  15/10  25r  15/10  25r
  • side angle raises & reverse crunches on stability ball  10/10  25r  10/10  25r  10/10  25r
  • incline barbell front raise & cable rotations  20/10  25r  20/10  25r  20/10  25r

Cardio

  • a scant 15 minutes on the treadmill, 5.8 – 6.5mph, 1.58 miles

11:00am Yogini Mairi’s class

  • 60 sumptuous minutes of yoga

FRIDAY DECEMBER 11, 2009

7:30am in the gym

Back

  • lat pulldowns  70/10  75/10  75/10
  • seated row 12/60  10/75  8/75
  • incline rear flye  12/12  10/15   10/15
  • dumbbell row  20/10  25/10  25/10
  • locust (yoga posture)  2 x 12 reps

Biceps

  • standing unilateral preacher curls  10/15  12/10  12/10
  • barbell curls  40/10  40/10  40/10

Cardio

  • Stationary Bike  –  30 minutes, interval program, level 7, around 82rpm, 7.5 miles

10:15am teaching class

  • 25 minutes low impact light aerobics

THURSDAY DECEMBER 10, 2009

11:00am in the studio

Bodyweight Legs Circuit.  Complete 6 circuits for time.

  • cross over lunges with 3 pulses, alternating 5x each side
  • 10 pop squats (thanks Jenny Hendershott)
  • alternating side lunge with jump 5x each side

great friends sweat together. with jenny hendershott in toronto 2007

I suck majorly at plyometrics.  Guess those fast twitch muscles are either underdeveloped or totally nonexistent!  6 rounds in 12:28.

6:00pm teaching class

  • 45 minutes yoga

WEDNESDAY DECEMBER 9, 2009

8:10am in the gym

Chest

  • push ups 15 x 3
  • bench press  75/10  75/10  75/10
  • flat dumbbell fly  15/12  20/10  20/10
  • unilateral high cable crossover  10/10  10/10  10/10

Triceps

  • rope press down  25/10  25/10  25/10
  • aconeous sidekicks  8/15  10/10  10/10
  • bench dips  15 x 3

9:00am teaching class

  • 140 continuous 8kg kettlebell swings  10L/10R/15L/15R/20L/20R/15L/15R/10L/10R
  • 56 continuous 8kg kettlebell snatches  4L/4R/6L/6R/8L/8R/6L/6R/4L/4R

TUESDAY DECEMBER 8, 2009

12:15 teaching class

  • 35 minutes core work

6:00 teaching class

  • 45 minutes yoga

MONDAY DECEMBER 7, 2009

7:45am in the gym

  • a one hour run on the treadmill at 5.5mph, 5.45 miles covered

10:15am teaching class

  • 25 minutes low impact light aerobic activity

SUNDAY DECEMBER 6, 2009

8:30am in the gym

12 minute warm up on the cross trainer, random program, level 6, 8mph

start position

end position

Back

  • lat pull downs  70/10  75/8  75/8
  • stiff legged deadlift  60/10  70/10  70/10
  • lunging cable row  17.5/12  20/10  20/10
  • seated row  70/10  75/10  75/10

Biceps

  • barbell curl  40/10  50/10  50/8
  • alternating dumbbell curl  25/10  25/10  20/15

SATURDAY DECEMBER 5, 2009

8:00am in the gym

  • treadmill 5k run, various speeds from 5.8mph to 6.7mph, 29:51 — this is the first time I’ve broken 30minutes on a 5k!  wOOt!!

FRIDAY DECEMBER 4, 2009

8:00am in the gym

Chest & Abs — I alternated chest and ab sets all the way through

  • bench press & anchored hip lifts   65/10  & 25reps  65/10  & 25reps  65/10 & 25reps
  • flat dumbbell flyes & stir the pot  20/10 & 15reps  20/10 & 15reps  20/10 & 15reps
  • unilateral low cable crossovers & cable oblique rotations  10/10 & 25reps  10/10 & 25reps  10/10 & 25reps

Triceps

  • assisted (counterweight) dips  55/10  40/8  40/8
  • supine o/h extensions with ez curl bar  20/10  20/8  20/10

10:15am teaching class

  • 25 minutes low impact light cardio

THURSDAY DECEMBER 3, 2009

6:00pm  teaching class

  • 45 minutes yoga

WEDNESDAY DECEMBER 2, 2009

8:15am at the gym

  • 40 minutes treadmill run @ 5.8mph for 3.8 miles
  • 7 minutes jumping rope while teaching class

    lat pulldowns

10:00am at the gym

Back

  • lat pulldowns  65/10  70/8  70/8
  • stiff legged deadlift  60/10  60/10  60/10
  • straight arm press downs  25/12  30/10  30/10
  • single arm row 20/10  20/10  20/10

Biceps

  • standing alternating curls  25/10  25/8  25/8
  • barbell curls  40/10  40/10  40/10

TUESDAY DECEMBER 1, 2009

12:10pm teaching class

  • 40 minutes core work — rather intense

6:00pm teaching class

  • 45 minutes yoga

MONDAY NOVEMBER 30, 2009

9:45 am at the gym

  • 2 miles on the treadmill at 5.4 – 5.8mph

10:15 am teaching class

  • 25 minutes low impact light cardio

I unexpectedly had 25 minutes free up between classes, so I hopped on the treadmill.  This is not a typical state of affairs.