Just my workouts and me rambling about nothing (including men, and sometimes animals - you know the good stuff).
12/12/07
Posted 12-12-2007 at 06:19 PM by tallcall
Wednesday:
Legs:
Limbo: RI - 45 | Side to side limbo under a smith machine bar placed roughly half way down, 3 sets of 10 holding in the middle for 5 seconds on the last rep of each set. I think these are really called gliders or something.
Cable Lunges with Shoulder Press: RI - 30 | Machine # 5 x 2 sets x 10 reps each leg
Superset 1: RI - 30 |
1 - Leg Extensions | 130x15, 150x15, 170x15
2 - Lying Leg Curls | 110x15, 110x15, 130x13
Single Leg Extensions | 80 x 1 set x 10 reps
Superset 2: RI - 30 |
1 - Hip Abductions | 170x12, 170x12, 190x10
2 - Hip Adductions | 170x12, 170x12, 190x10
Cardio - 16 minutes HIIT
6 Minutes on a treadmill HIIT. Min hr - 100, max hr - 178 Speed - 3.0-7.1 mph. I did the same thing as before where I sprinted for 20-30 seconds, went sideways for a 20 count, then ran backwards for 30 seconds, followed by another sideways run facing the other side for a 20 count. I didn't count how many sets though.
10 minutes on a stair mill HIIT. Min hr - 126, max hr - 168, level 3, 5, 10, 15, 17, 19, 20. Level 15 @ 20/90. Level 17 @20/90. Level 19 @ 20/90. Level 20 @ 20/90,
My trainer and I discussed our game plan for the future if I'm going to be doing this Jiu-Jitsu seriously (which I plan to). He is going to start pushing me every time for strength and incorporating more of those hip dominant exercises (Limbo) as well as a lot of more full body types (line the Lunges I did today with the combined shoulder presses to force me to balance top and bottom at the same time).All in all it should be fun!
The place was absolutely packed today. We almost had a fight with some guy who we let work in with us, he decided to sneak in a second set while I was busy on the leg extensions (what a punk, we almost had to force him off the machine
). Oh well, I guess it's going to get worse before it gets better especially with the holidays and New Years coming in a few weeks (
)!
Legs:
Limbo: RI - 45 | Side to side limbo under a smith machine bar placed roughly half way down, 3 sets of 10 holding in the middle for 5 seconds on the last rep of each set. I think these are really called gliders or something.
Cable Lunges with Shoulder Press: RI - 30 | Machine # 5 x 2 sets x 10 reps each leg
Superset 1: RI - 30 |
1 - Leg Extensions | 130x15, 150x15, 170x15
2 - Lying Leg Curls | 110x15, 110x15, 130x13
Single Leg Extensions | 80 x 1 set x 10 reps
Superset 2: RI - 30 |
1 - Hip Abductions | 170x12, 170x12, 190x10
2 - Hip Adductions | 170x12, 170x12, 190x10
Cardio - 16 minutes HIIT
6 Minutes on a treadmill HIIT. Min hr - 100, max hr - 178 Speed - 3.0-7.1 mph. I did the same thing as before where I sprinted for 20-30 seconds, went sideways for a 20 count, then ran backwards for 30 seconds, followed by another sideways run facing the other side for a 20 count. I didn't count how many sets though.
10 minutes on a stair mill HIIT. Min hr - 126, max hr - 168, level 3, 5, 10, 15, 17, 19, 20. Level 15 @ 20/90. Level 17 @20/90. Level 19 @ 20/90. Level 20 @ 20/90,
My trainer and I discussed our game plan for the future if I'm going to be doing this Jiu-Jitsu seriously (which I plan to). He is going to start pushing me every time for strength and incorporating more of those hip dominant exercises (Limbo) as well as a lot of more full body types (line the Lunges I did today with the combined shoulder presses to force me to balance top and bottom at the same time).All in all it should be fun!
The place was absolutely packed today. We almost had a fight with some guy who we let work in with us, he decided to sneak in a second set while I was busy on the leg extensions (what a punk, we almost had to force him off the machine
). Oh well, I guess it's going to get worse before it gets better especially with the holidays and New Years coming in a few weeks ()!
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