Week 48 brought with it a return to good health, so after two weeks of lacklustre workouts due to illness, this past week was a good opportunity to ramp things back up.
The DOMS (delayed onset muscle soreness) which inspired this post on Friday was likely caused by the combo of Tuesday’s Power Circuit Training session (where all of moves were done in quick succession with no breaks), followed by Wednesday’s decision to lift heavier while doing less reps.
Changing it up = pain. Pain = progress. Progress makes me happy!
Onward.
Workout Summary: Dec 1 – Dec 7, 2013:
Sunday Dec 1 (Day 335):
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Cardio:
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Treadmill: 30 mins @ 3.5 mph and 10% incline
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Walk: 2 hours outdoors
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Strength:
Monday Dec 2 (Day 336):
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Cardio:
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Stairmaster: 45 mins; 150 floors climbed
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Strength:
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Lat Pull Downs (70 lbs) – 10 reps * 3 sets
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Seated Rows (55 lbs) – 10 reps * 3 sets
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Dead Lifts (60 lbs) – 10 reps, 8 reps, 8 reps
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Dumb bell Chest Press (2 X 20 lbs) – 12 reps * 3 sets
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Tues Dec 3 (Day 337):
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Cardio/Strength:
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Power Circuit Training: 40 mins; Each of the 3 moves in the circuit is done for one minute, followed by a “Power Set”, doing all 3 moves again for 20 seconds each. No breaks between sets or between circuits.
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Circuit 1 – Quads
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Sissy Squats – these are done with your heels on your weights.
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UFCs – drop down to one knee, then other knee, up one knee, up other knee
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Front Lunges
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Circuit 2 – Hamstrings
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Deadlifts – use heavier weights, go past knees and come up with a pop
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Bridge Extensions – in bridge position, alternate kicking legs up
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Reverse Plank – these are a killer – talk about BURN!!!
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Circuit 3 – Glutes
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Front Squats – weights held up in front of chin while squatting
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Ski Lunge – side to side lunges, constant motion
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Squat Kicks – squat with alternate leg kicks
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Circuit 4 – Chest
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Chest Press
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Reverse Fly
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Alternate Press
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Circuit 5 – Back
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Wide Row
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Renegades – feet together, alternate each arm
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Dumbbell Pullover – lying down, extend dumbbell behind your head
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Circuit 6 – Bicep/Tricep/Shoulder
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Close Grip Hammer curl
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Straight Arm Kick Back
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Arnold Press
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Circuit 7 – Upper Abs
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Straight leg crunch – holding one dumbbell
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Legs up crunch – holding one dumbbell
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Tall Sit-up – using one dumbbell to help propel you up
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Circuit 8 – Lower Abs
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Reverse Crunch
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Tummy Tucks – lean back on tail bone, draw knees in and out
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Single Leg Jack Knife – opposite hand touches opposite toe
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Circuit 9 – Obliques
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Sumo Squats – touch elbows to knees
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Windshield Wipers – legs at 90 degree angle, drop side to side
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Side Planks
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Wed Dec 4 (Day 338):
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Cardio:
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Running: 35 mins; Treading program
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Strength:
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Barbell Dead Lifts (60 lbs): 12 reps, 10 reps, 8 reps
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Dumbbell Shoulder Press (30 lbs): 15 reps, 12 reps, 10 reps
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Dumbbell Upward Row (30 lbs): 10 reps, 8 reps, 6 reps
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Barbell Dead Lift to Mid Row (60 lbs): 10 reps, 8 reps, 6 reps
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Barbell Bicep Curls (40 lbs): 12 reps, 10 reps, 8 reps
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Renegades (2 X 20 lb dumbbells): 15 reps per arm
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Thurs Dec 5 (Day 339):
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Strength:
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Yoga: 60 mins Hatha Yoga Flow
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Cardio:
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Walking: 90 mins
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Fri Dec 6 (Day 340):
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Strength:
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Yoga: 60 mins Hatha Yoga Flow
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Cardio:
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Walking: 90 mins
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Sat Dec 7 (Day 341):
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Cardio:
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Stairmaster: 60 mins, 194 floors climbed
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Only 22 days left in My Year of Sweat so…
Get moving!
xoxo nancy
Awesome!!that circuit looks crazy…but good crazy 😀 I might have to have a go at it 😀
It’s a DVD by Jackie Warner. Follow the link to check it out. It kicks my ass every time!
I will have a look 🙂 thank you
It’s also fun to see that 11 months ago I had to take breaks all throughout the workout, but can now go straight through. Progress!
that is excellent 😀
Only 22 days left–that’s incredible. You should be so proud of yourself.
I was happy because my knee was almost back to ‘normal,’ but it swelled up again this weekend so I’m taking it easy again. Argghh. I suppose I’m going to have to face the prospect of surgery at some point, but the thought of anesthesia combined with someone mucking around in my knee does not please me. Sigh.
That’s exactly how I felt about my shoulder injury. So far my plan is to work around it. Surgery is my last resort. Good luck with your knee Carrie.
Thanks.
I’m so happy to hear you are feeling better! Wow, only 22 days to go…
So close I can taste it!
Oh yes, I’m sure you can. 🙂
Sissy squats? I can’t find anything sissy about your workouts!
Ha! 🙂
Sissy Squats are done standing (your heels) on dumbbells. I’m not sure if the added few inches under your heels make them easier or harder? Sissy is a weird term! 🙂
Great work Nancy….
Now if I can just stay disease-free and injury-free for the next 22 days, life will be grand!
You’re some woman for one woman! 🙂
Digging my heels in now…sooooo close!
You weren’t kidding about upping the ante on the strength training on Wed – an extra kick-ass workout that was 🙂
Thursday wasn’t pretty. My husband’s favourite scent (NOT!), eau de Icy Hot, was in the air. 🙂
Well done – this is inspiring!
Now it’s a matter of pride. Cannot let anything get in my way with 22 days left! 🙂
You can do it! I’m cheering for you!
You’re absolutely crushing it! I’m going to use this as my motivation when I don’t feel like doing a post-cardio strength session.
I am soooo looking forward to Jan 1st. You have no idea! 🙂
Omg! I’m taking my hat off for you 🙂
Hold onto your hat for 22 more days and then I’ll take my bow. 🙂
Huzzah! I’m so glad you’re feeling better! I’ll be hitting the gym tomorrow after 5 days off…. though my workouts are like rolling over in bed compared to yours 😉 Still… there will likely be some pain!
You get your pain through other means, like jumping through glass doors and such. DOMS is a walk in the park compared to that.
Haha! Okay, you have a point there.
I’ve said this before and I’ll say it again – you are one crazy chick! 🙂
On a mission!
One word: Wow!
Thanks Rose! Can’t wait to hear how your new healthy habits are progressing!
wow, I’m sore just from reading that. nice workout!!
Had to make up for lost time. 🙂
Nice. Kicking butt and taking names! John
Had to make up for some wimpy workouts during my sick days the prior week. 🙂
I am SOOOO impressed! You are amazing!
I’m starting to feel pretty impressed with myself. 🙂
You’re a gun Nancy and continue to inspire me. So far this week has had 5 days and I’ve exercised every damn one of them. Woot woot!
Yeah!! Rachael! You rock!
I was going for the full 7 but stuffed it. Got 6 though. Yay! I’ll be blogging about it later.
6 out of 7 is fully awesome! Can’t wait to read about it.