Added a workout form and a link to current Workout Log Update by Steve
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Thursday, February 23, 2012
1hr @10 min mile reached
success yesterday running 6 miles @ 6.1 mph. good day!
Upper body workout normal goal work more with bench press to 90 lbs.
Wednesday, February 8, 2012
Daily workout with trainer
2/8/2012
stair master 10 min level 80 average 1.13 miles 167
tread mill 6.1mph 59 m 146 av / 169 mx 5.01 miles 632
Machine row pull decreasing weight 3 sets 8 rep 65 lb 10 rep 50 lb
Machine Pull Down shoulder to hips 10 rep 65
Bar Bell bench press 3 sets 10 rep 70 lb
Parallel drop and lift seated legs extended 3 sets 10 rep
dumbbell rear fly bent a waist 8 rep 7.5 lb
Dumbbell shoulder raises 10 rep 30 lb
situp inclined bench 10
Core inflated ball: Legs extended rotate on ball 45 sec
Core Inflated ball: Legs extended crunch 1 Knee 3 sets 10 rep
Core inflated ball: Legs extended crunch both legs 3 sets 10 rep
stair master 10 min level 80 average 1.13 miles 167
tread mill 6.1mph 59 m 146 av / 169 mx 5.01 miles 632
Machine row pull decreasing weight 3 sets 8 rep 65 lb 10 rep 50 lb
Machine Pull Down shoulder to hips 10 rep 65
Bar Bell bench press 3 sets 10 rep 70 lb
Parallel drop and lift seated legs extended 3 sets 10 rep
dumbbell rear fly bent a waist 8 rep 7.5 lb
Dumbbell shoulder raises 10 rep 30 lb
situp inclined bench 10
Core inflated ball: Legs extended rotate on ball 45 sec
Core Inflated ball: Legs extended crunch 1 Knee 3 sets 10 rep
Core inflated ball: Legs extended crunch both legs 3 sets 10 rep
Tuesday, February 7, 2012
Steps and Tread Mill Workout
20 Min Step Master, average Level 77, 100 floors, 267 Calories
4 miles tread mill, pace 5.5 miles/hr, 44 min, 650 Calories
4 miles tread mill, pace 5.5 miles/hr, 44 min, 650 Calories
TRX Workout
7 TRX Workouts
1. Drop Lung : Start on one leg, drop other leg behind with knee at ankle. Don't touch rear foot to the ground. 10 reps, each leg.
2. Over Head Squats: Start with hands in a "Y", squatting down with arms over head. 10 reps
3. Power Pulls: Single Arm, row with a swing looking at your hand the whole time rotate until your hand is as far back as possible behind you. Rotate back up looking at your hand until you reach the strap in front of you. 10 reps each time.
4. Lateral Lunges: Step side ways, dropping opposite knee behind your ankle. 10 reps each side/leg.
5. Atomic Pushup: Push up on your hands with knee's and bring your legs to your chest two motions. 10 reps.
6. Hamstring Curls: Lay on your back, place ankles in straps like diving fins. Raise back off the floor and bring your heels to your butt. 10 reps
7. T's and Y's: Start with arms in a "T" with your shoulders. Keep arms straight at the elbow pull forward to "Y" and release slowly. 10 reps
1. Drop Lung : Start on one leg, drop other leg behind with knee at ankle. Don't touch rear foot to the ground. 10 reps, each leg.
2. Over Head Squats: Start with hands in a "Y", squatting down with arms over head. 10 reps
3. Power Pulls: Single Arm, row with a swing looking at your hand the whole time rotate until your hand is as far back as possible behind you. Rotate back up looking at your hand until you reach the strap in front of you. 10 reps each time.
4. Lateral Lunges: Step side ways, dropping opposite knee behind your ankle. 10 reps each side/leg.
5. Atomic Pushup: Push up on your hands with knee's and bring your legs to your chest two motions. 10 reps.
6. Hamstring Curls: Lay on your back, place ankles in straps like diving fins. Raise back off the floor and bring your heels to your butt. 10 reps
7. T's and Y's: Start with arms in a "T" with your shoulders. Keep arms straight at the elbow pull forward to "Y" and release slowly. 10 reps
Saturday, February 4, 2012
Started training with Justin UFC
Tuesday, Jan 31, 2012 started training. Measurement showed 22 % body Fat, Weight 150 lbs.
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