Looking for Myself

Workout for April 16: Red Bull Surf Series Level 1

• Dumbbell Bicep Curl:
  • 5 lb x 10 reps (+31 pts) - 1RM: 7 lb
  • PT
• Standing Inner-Biceps Curl:
  • 5 lb x 10 reps (+15 pts) - 1RM: 7 lb
  • PT
• Dumbbell Side Lateral Raise:
  • 5 lb x 10 reps (+42 pts) - 1RM: 7 lb
  • PT
• Front Dumbbell Raise:
  • 5 lb x 10 reps (+21 pts) - 1RM: 7 lb
  • PT
• Other Weightlifting:
  • 5 lb x 10 reps (+12 pts) - 1RM: 7 lb
  • 5 lb x 10 reps (+12 pts) - 1RM: 7 lb
  • PT Exercises
• 360 Twist Jump:
  • 3 reps (+5 pts)
  • 3 reps (+5 pts)
  • 3 reps (+5 pts)
  • 3 reps (+5 pts)
  • 3 reps (+5 pts)
  • 3 reps (+5 pts)
  • I would like to thank my ballet teacher for forcing me to learn how to spot during pirouette practice.
• Clap Push-Up:
  • 5 reps (+9 pts)
  • 5 reps (+9 pts)
  • 5 reps (+9 pts)
  • 5 reps (+9 pts)
  • 5 reps (+9 pts)
  • 5 reps (+9 pts)
  • ow.
• Surf Getup:
  • 3 reps (+7 pts)
  • 3 reps (+7 pts)
  • 3 reps (+7 pts)
  • 5 reps (+11 pts)
  • 3 reps (+7 pts)
  • 3 reps (+7 pts)
  • got confused on that fourth set and thought I was doing 5 reps. Oops!
• Woodchoppers:
  • 12 lb x 20 reps (+24 pts)
  • 12 lb x 20 reps (+24 pts)
  • 12 lb x 20 reps (+24 pts)
  • 12 lb x 20 reps (+24 pts)
  • 12 lb x 20 reps (+24 pts)
  • 12 lb x 20 reps (+24 pts)
• One-Leg Romanian Deadlift:
  • 12 reps (+32 pts)
  • 10 reps (+26 pts)
  • 12 reps (+32 pts)
  • 12 reps (+32 pts)
  • 10 reps (+26 pts)
  • 11 reps (+29 pts)
  • 9 reps (+22 pts)
  • 10 reps (+26 pts)
  • ZWOW #13 Tabatas.
• Other Bodyweight:
  • 21 reps (+10 pts)
  • 19 reps (+9 pts)
  • 15 reps (+7 pts)
  • 10 reps (+5 pts)
  • 10 reps (+5 pts)
  • 15 reps (+7 pts)
  • 10 reps (+5 pts)
  • 17 reps (+8 pts)
  • Bunny hops - ZWOW #13 tabatas
• Leg Lift:
  • 12 lb x 6 reps (+9 pts) - 1RM: 14 lb
  • 12 lb x 8 reps (+10 pts) - 1RM: 15 lb
  • 12 lb x 9 reps (+10 pts) - 1RM: 15 lb
  • 12 lb x 8 reps (+10 pts) - 1RM: 15 lb
  • 12 lb x 7 reps (+10 pts) - 1RM: 14 lb
  • 12 lb x 8 reps (+10 pts) - 1RM: 15 lb
  • 12 lb x 4 reps (+8 pts) - 1RM: 13 lb
  • 12 lb x 6 reps (+9 pts) - 1RM: 14 lb
  • ZWOW #13 Tabatas
• Box Jump Overs:
  • 3 jumps || 12.5 in (+5 pts)
  • 3 jumps || 12.5 in (+5 pts)
  • 2 jumps || 12.5 in (+3 pts)
  • 3 jumps || 12.5 in (+5 pts)
  • 1 jumps || 12.5 in (+2 pts)
  • 3 jumps || 12.5 in (+5 pts)
  • 2 jumps || 12.5 in (+3 pts)
  • 3 jumps || 12.5 in (+5 pts)
  • Broad jump death burpees ZWOW #13 Tabatas
• Burpee:
  • 3 reps (+8 pts)
  • 3 reps (+8 pts)
  • 2 reps (+5 pts)
  • 3 reps (+8 pts)
  • 1 reps (+5 pts)
  • 3 reps (+8 pts)
  • 2 reps (+5 pts)
  • 2 reps (+5 pts)
  • Broad jump death burpees ZWOW #13 Tabatas
• Push-Up:
  • 3 reps (+5 pts)
  • 3 reps (+5 pts)
  • 2 reps (+5 pts)
  • 3 reps (+5 pts)
  • 1 reps (+5 pts)
  • 3 reps (+5 pts)
  • 2 reps (+5 pts)
  • 2 reps (+5 pts)
  • 10 reps (+19 pts)
  • 10 reps (+19 pts)
  • 10 reps (+19 pts)
  • 10 reps (+19 pts)
  • 20 reps (+39 pts)
  • 15 reps (+29 pts)
  • Broad jump death burpees ZWOW #13 Tabatas (Sets 1-8) Decided to throw in some extra push-ups for the “fun” of it :)
• Seated Glute Stretch:
  • 15 sec (+5 pts)
  • 15 sec (+5 pts)
  • 15 sec (+5 pts)
  • 15 sec (+5 pts)
  • 15 sec (+5 pts)
  • 15 sec (+5 pts)
  • 15 sec (+5 pts)
  • 15 sec (+5 pts)
  • in between sets of the surfer quest and before and after workout
• Lying Hamstring Stretch:
  • 10 sec (+5 pts)
  • 10 sec (+5 pts)
  • 10 sec (+5 pts)
  • 10 sec (+5 pts)
  • 10 sec (+5 pts)
  • 10 sec (+5 pts)
  • 10 sec (+5 pts)
  • 10 sec (+5 pts)
  • in between sets of the surfer quest and before and after workout
• Seated Hamstring Stretch:
  • 0:00:15 (+5 pts)
  • 0:00:15 (+5 pts)
  • 0:00:15 (+5 pts)
  • 0:00:15 (+5 pts)
  • 0:00:15 (+5 pts)
  • 0:00:15 (+5 pts)
  • 0:00:15 (+5 pts)
  • 0:00:15 (+5 pts)
  • in between sets of the surfer quest and before and after workoutin between sets of the surfer quest and before and after workout
• Standing Hip Flexors Stretch:
  • 6 reps (+5 pts)
  • 6 reps (+5 pts)
  • before and after workout
• Stretching:
  • 0:05:00 (+2 pts)
  • 0:05:00 (+2 pts)
  • 0:02:00 (+2 pts)
  • 0:02:00 (+2 pts)
  • 0:02:00 (+2 pts)
  • 0:02:00 (+2 pts)
  • 0:02:00 (+2 pts)
  • 0:02:00 (+2 pts)
  • 0:02:00 (+2 pts)
  • 0:02:00 (+2 pts)
  • in between sets of the surfer quest and before and after workout
• Static Wall Sit:
  • 15 sec (+9 pts)
  • 10 sec (+6 pts)
  • 10 sec (+6 pts)
  • Sorry, the legs are like jelly :) This one is for Niobe and Quinnbee for throwing down the torture gauntlet
• Plank:
  • 110 sec (+50 pts)
  • 60 sec (+27 pts)
  • for Niobe and Quinnbee for throwing down the torture gauntlet
• Side Plank:
  • 25 sec (+22 pts)
  • 32 sec (+29 pts)
  • for Niobe and Quinnbee for throwing down the torture gauntlet Oh, and that makes: 24:57 / 60:00 for the month.

Workout for April 15: The Scenic Route (Part 2)

• Hiking:
  • 1:30:00 || 4.5 mi || moderate hills (+228 pts)
  • Lyonia Preserve. Almost no wildlife today, but I did go out of the house without my sunscreen and got burned to a crisp on my shoulders.
• Walked up the stairs (in lieu of the elevator):
  • 4 floors (+8 pts)
  • 4 floors (+8 pts)
  • 4 floors (+8 pts)
  • 4 floors (+8 pts)
  • 4 floors (+8 pts)
  • 4 floors (+8 pts)
  • 2 floors (+5 pts)
  • 2 floors (+5 pts)
  • 1 floors (+5 pts)
  • Walked up to the top of the Ponce Inlet Lighthouse (the tallest lighthouse in Florida) - 203 steps - TWICE!!!
• Light Walking (secondary e.g. commute, on the job, etc):
  • 1:00:00 (+15 pts)
  • Marine Science Center, Bird Rehabilitation Sanctuary

Workout for April 14: Century Push

• Cycling:
  • 0:15:00 || 1.6 mi || 138 bpm || light hills (+91 pts)
• Dumbbell Bicep Curl:
  • 5 lb x 10 reps (+31 pts) - 1RM: 7 lb
  • PT
• Standing Inner-Biceps Curl:
  • 5 lb x 10 reps (+15 pts) - 1RM: 7 lb
  • PT
• Dumbbell Side Lateral Raise:
  • 5 lb x 10 reps (+42 pts) - 1RM: 7 lb
  • PT
• Front Dumbbell Raise:
  • 5 lb x 10 reps (+21 pts) - 1RM: 7 lb
  • PT
• Other Weightlifting:
  • 5 lb x 10 reps (+12 pts) - 1RM: 7 lb
  • 5 lb x 10 reps (+12 pts) - 1RM: 7 lb
  • PT Exercises
• Push-Up:
  • 20 reps (+39 pts)
  • 20 reps (+39 pts)
  • 20 reps (+39 pts)
  • 20 reps (+39 pts)
  • 20 reps (+39 pts)
  • With burpees and squats - and with long rest between sets.
• Burpee:
  • 10 reps (+29 pts)
  • 10 reps (+29 pts)
  • 10 reps (+29 pts)
  • 10 reps (+29 pts)
  • 10 reps (+29 pts)
  • 10 reps (+29 pts)
  • 10 reps (+29 pts)
  • 10 reps (+29 pts)
  • 10 reps (+29 pts)
  • 10 reps (+29 pts)
  • Sets 1-5: With push-ups and squats - and with long rest between sets. Sets 6-10: Because I am a glutton for punishment
• Body Weight Squat:
  • 15 reps (+12 pts)
  • 15 reps (+12 pts)
  • 15 reps (+12 pts)
  • 15 reps (+12 pts)
  • 20 reps (+16 pts)
  • With burpees and push-ups - and with long rest between sets.
• Lateral Lunges:
  • 50 reps (+78 pts)
  • 50 reps (+78 pts)
  • Started off thinking these would be good for keeping heart rate up between last 5 sets of burpees. Realized I’d probably regret it while hiking tomorrow.

Workout for April 13: The Scenic Route (Part 1)

I may add some to this later, but for now, this is it.

• Static Wall Sit:
  • 30 sec (+19 pts)
  • 30 sec (+19 pts)
  • 30 sec (+19 pts)
  • 30 sec (+19 pts)
• Hiking:
  • 1:40:00 || 4.5 mi || moderate hills (+198 pts)
  • Lyonia Preserve
• Push-Up:
  • 15 reps (+29 pts)
  • 15 reps (+29 pts)
  • 5 reps (+9 pts)
• Close Grip Push-Up:
  • 10 reps (+20 pts)
• Plank:
  • 30 sec (+13 pts)
  • 30 sec (+13 pts)
• Body Weight Squat:
  • 10 reps (+8 pts)
  • 10 reps (+8 pts)
• Lateral Lunges:
  • 10 reps (+15 pts)
  • 10 reps (+15 pts)

Workout for April 11: Zyzzthetics

• Dumbbell Bicep Curl:
  • 5 lb x 10 reps (+31 pts) - 1RM: 7 lb - 1RM: 7 lb
  • 10 lb x 15 reps (+34 pts)
  • Set 1 = PT Set 2 = Questin’
• Standing Inner-Biceps Curl:
  • 5 lb x 10 reps (+15 pts) - 1RM: 7 lb - 1RM: 7 lb
  • PT
• Dumbbell Side Lateral Raise:
  • 5 lb x 10 reps (+42 pts) - 1RM: 7 lb - 1RM: 7 lb
  • PT
• Front Dumbbell Raise:
  • 5 lb x 10 reps (+21 pts) - 1RM: 7 lb - 1RM: 7 lb
  • PT
• Other Weightlifting:
  • 5 lb x 10 reps (+12 pts) - 1RM: 7 lb - 1RM: 7 lb
  • 5 lb x 10 reps (+12 pts) - 1RM: 7 lb - 1RM: 7 lb
  • PT Exercises
• Push-Up:
  • 10 reps (+19 pts)
  • 10 reps (+19 pts)
  • warm up
• Sit-Up:
  • 10 reps (+6 pts)
  • 10 reps (+6 pts)
  • warm up
• Stiff Leg Barbell Good Morning:
  • 18 lb x 10 reps (+23 pts) - 1RM: 24 lb - 1RM: 24 lb
  • 18 lb x 10 reps (+23 pts) - 1RM: 24 lb - 1RM: 24 lb
  • warm up
• Barbell Squat:
  • 18 lb x 10 reps (+40 pts) - 1RM: 24 lb - 1RM: 24 lb
  • 18 lb x 10 reps (+40 pts) - 1RM: 24 lb - 1RM: 24 lb
  • warm up
• Incline Dumbbell Bench Press:
  • 25 lb x 8 reps (+59 pts) - 1RM: 31 lb - 1RM: 31 lb
  • 25 lb x 8 reps (+59 pts) - 1RM: 31 lb - 1RM: 31 lb
  • 25 lb x 7 reps (+56 pts) - 1RM: 30 lb - 1RM: 30 lb
• Hang Clean:
  • 50 lb x 6 reps (+38 pts) - 1RM: 58 lb - 1RM: 58 lb
  • 50 lb x 6 reps (+38 pts) - 1RM: 58 lb - 1RM: 58 lb
• Push Press:
  • 50 lb x 6 reps (+38 pts) - 1RM: 58 lb - 1RM: 58 lb
  • 50 lb x 6 reps (+38 pts) - 1RM: 58 lb - 1RM: 58 lb
• Machine Chest Fly (Pec Deck):
  • 80 lb x 8 reps (+16 pts) - 1RM: 99 lb - 1RM: 99 lb
  • 80 lb x 4 reps (+13 pts) - 1RM: 87 lb - 1RM: 87 lb
• Seated Dumbbell Shoulder Press:
  • 10 lb x 15 reps (+32 pts)
  • questin’
• Dips - Triceps Version:
  • 10 reps || assisted (+62 pts)
  • 8 reps || assisted (+48 pts)
• Barbell Deadlift:
  • 45 lb x 10 reps (+48 pts) - 1RM: 60 lb - 1RM: 60 lb
  • 135 lb x 5 reps (+75 pts) - 1RM: 152 lb - 1RM: 152 lb
  • 135 lb x 5 reps (+75 pts) - 1RM: 152 lb - 1RM: 152 lb
  • *Stopped at two sets because I started seeing stars and getting lightheaded. Felt weak the rest of the workout - might be coming down with something.
• One-Arm Dumbbell Row:
  • 25 lb x 8 reps (+44 pts) - 1RM: 31 lb - 1RM: 31 lb
  • 25 lb x 8 reps (+44 pts) - 1RM: 31 lb - 1RM: 31 lb
  • 25 lb x 8 reps (+44 pts) - 1RM: 31 lb - 1RM: 31 lb
  • 25 lb x 8 reps (+44 pts) - 1RM: 31 lb - 1RM: 31 lb
  • 25 lb x 8 reps (+44 pts) - 1RM: 31 lb - 1RM: 31 lb
  • 25 lb x 8 reps (+44 pts) - 1RM: 31 lb - 1RM: 31 lb
  • Definitely think I can go up to 30 on these now.
• Seated Cable Row:
  • 60 lb x 8 reps (+31 pts) - 1RM: 74 lb - 1RM: 74 lb
  • 60 lb x 8 reps (+31 pts) - 1RM: 74 lb - 1RM: 74 lb
  • 60 lb x 8 reps (+31 pts) - 1RM: 74 lb - 1RM: 74 lb
• Dumbbell Flyes:
  • 15 lb x 15 reps (+23 pts)
  • questin’
• Pull-Up:
  • 5 reps || assisted (+39 pts)
  • 5 reps || assisted (+39 pts)
• Chin-Up:
  • 8 reps || assisted (+69 pts)
  • 5 reps || assisted (+37 pts)
• Elliptical Trainer:
  • 0:10:00 || Moderate (+75 pts)
  • Warm up. Didn’t go as hard as usual. Feeling blah tonight
• Belly Dancing:
  • 0:10:00 || Easy (+12 pts)
  • drills

Workout for April 10: Workin’ On My Fitness

• Jumping Jacks:
  • 58 jumping jacks (+22 pts)
  • *fitness test
• Push-Up:
  • 20 reps (+39 pts)
  • 20 reps (+39 pts)
  • 15 reps (+29 pts)
  • 10 reps (+19 pts)
  • *Set 1 = fitness test in am. Lost it there after that first (second) set. ugh. No arm strength tonight!
• Crunch:
  • 25 reps (+16 pts)
  • *fitness test
• Body Weight Lunge:
  • 25 reps (+40 pts)
  • 20 reps (+32 pts)
  • *Set 1 = fitness test in am
• Lateral Lunges:
  • 50 reps (+78 pts)
  • 40 reps (+62 pts)
  • I don’t know if doing so many is good, but my quads and hamstrings are on fire, so it must be working!
• Body Weight Squat:
  • 20 reps (+16 pts)
  • 25 reps (+21 pts)
  • You haven’t lived until you’ve seen a hippopotamus give birth while you’re squatting. Note to self: Don’t get pregnant. Ever.
• Dumbbell Squat:
  • 12 lb x 12 reps (+39 pts)
  • 12 lb x 12 reps (+39 pts)
• Plank:
  • 70 sec (+31 pts)
  • 35 sec (+15 pts)
  • 30 sec (+13 pts)
  • 20:10 / 60:00
• Side Plank:
  • 64 sec (+58 pts)
  • 30 sec (+27 pts)
• Jump Squat (Toyotas):
  • 10 reps (+9 pts)
  • Yep, not happening tonight.
• Standing Dumbbell Shoulder Press:
  • 12 lb x 8 reps (+37 pts) - 1RM: 15 lb - 1RM: 15 lb
  • 12 lb x 8 reps (+37 pts) - 1RM: 15 lb - 1RM: 15 lb
  • 12 lb x 8 reps (+37 pts) - 1RM: 15 lb - 1RM: 15 lb
• Dumbbell Shrug:
  • 12 lb x 8 reps (+21 pts) - 1RM: 15 lb - 1RM: 15 lb
  • 12 lb x 8 reps (+21 pts) - 1RM: 15 lb - 1RM: 15 lb
  • 12 lb x 8 reps (+21 pts) - 1RM: 15 lb - 1RM: 15 lb
• Dumbbell Bicep Curl:
  • 5 lb x 10 reps (+31 pts) - 1RM: 7 lb - 1RM: 7 lb
  • PT
• Standing Inner-Biceps Curl:
  • 5 lb x 10 reps (+15 pts) - 1RM: 7 lb - 1RM: 7 lb
  • PT
• Dumbbell Side Lateral Raise:
  • 5 lb x 10 reps (+42 pts) - 1RM: 7 lb - 1RM: 7 lb
  • PT
• Front Dumbbell Raise:
  • 5 lb x 10 reps (+21 pts) - 1RM: 7 lb - 1RM: 7 lb
  • PT
• Other Weightlifting:
  • 5 lb x 10 reps (+12 pts) - 1RM: 7 lb - 1RM: 7 lb
  • 5 lb x 10 reps (+12 pts) - 1RM: 7 lb - 1RM: 7 lb
  • PT Exercises

Workout for April 9: Tour De Neighborhood

• Cycling:
  • 0:45:00 || 11.2 mi || light hills (+362 pts)
• Plank:
  • 60 sec (+27 pts)
  • 62 sec (+28 pts)
• Side Plank:
  • 60 sec (+54 pts)
  • 60 sec (+54 pts)
• Push-Up:
  • 20 reps (+39 pts)
  • 15 reps (+29 pts)
  • 15 reps (+29 pts)
• Lateral Lunges:
  • 50 reps (+78 pts)
  • 50 reps (+78 pts)
• Jump Squat (Toyotas):
  • 10 reps (+9 pts)
  • 10 reps (+9 pts)
• Dumbbell Bicep Curl:
  • 5 lb x 10 reps (+31 pts) - 1RM: 7 lb - 1RM: 7 lb
  • PT
• Standing Inner-Biceps Curl:
  • 5 lb x 10 reps (+15 pts) - 1RM: 7 lb - 1RM: 7 lb
  • PT
• Dumbbell Side Lateral Raise:
  • 5 lb x 10 reps (+42 pts) - 1RM: 7 lb - 1RM: 7 lb
  • PT
• Front Dumbbell Raise:
  • 5 lb x 10 reps (+21 pts) - 1RM: 7 lb - 1RM: 7 lb
  • PT
• Other Weightlifting:
  • 5 lb x 10 reps (+12 pts) - 1RM: 7 lb - 1RM: 7 lb
  • 5 lb x 10 reps (+12 pts) - 1RM: 7 lb - 1RM: 7 lb
  • PT Exercises

Today’s Workout: Deadlifts make me dead tired!

I worked out in the morning, which is definitely not when I am at my best. I did manage to get a decent workout, though, despite some minor setbacks. My pull-up/chin-up workout has to wait until next week, because the machine was being occupied.  Overall, not too bad.

• Elliptical Trainer:
  • 0:10:00 || Intense! (+100 pts)
• Barbell Deadlift:
  • 35 lb x 10 reps (+45 pts) - 1RM: 47 lb
  • 125 lb x 5 reps (+70 pts) - 1RM: 141 lb
  • 135 lb x 5 reps (+75 pts) - 1RM: 152 lb
  • 135 lb x 3 reps (+60 pts) - 1RM: 143 lb
  • 135 lb x 5 reps (+75 pts) - 1RM: 152 lb
  • 145 lb x 5 reps (+80 pts) - 1RM: 163 lb
  • Lost grip on set 4. Had to go and put on gloves because the bar was slipping (despite my mixed grip).
• Goblet Squat (dumbbell):
  • 50 lb x 10 reps (+49 pts) - 1RM: 67 lb
  • 50 lb x 10 reps (+49 pts) - 1RM: 67 lb
• One-Arm Dumbbell Row:
  • 25 lb x 8 reps (+44 pts) - 1RM: 31 lb
  • 25 lb x 8 reps (+44 pts) - 1RM: 31 lb
  • 25 lb x 8 reps (+44 pts) - 1RM: 31 lb
  • 25 lb x 8 reps (+44 pts) - 1RM: 31 lb
  • 25 lb x 8 reps (+44 pts) - 1RM: 31 lb
  • 25 lb x 8 reps (+44 pts) - 1RM: 31 lb
• Seated Cable Row:
  • 60 lb x 8 reps (+31 pts) - 1RM: 74 lb
  • 62.5 lb x 7 reps (+31 pts) - 1RM: 75 lb
  • 72 lb x 5 reps (+30 pts) - 1RM: 81 lb
  • 72 lb x 5 reps (+30 pts) - 1RM: 81 lb
• Lat Pulldown:
  • 60 lb x 8 reps (+22 pts) - 1RM: 74 lb
  • 60 lb x 7 reps (+21 pts) - 1RM: 72 lb
  • 60 lb x 8 reps (+22 pts) - 1RM: 74 lb
• Other Weightlifting:
  • 72 lb x 8 reps (+19 pts) - 1RM: 89 lb
  • 72 lb x 8 reps (+19 pts) - 1RM: 89 lb
  • 72 lb x 4 reps (+15 pts) - 1RM: 79 lb
  • lat pushdowns.
• Standing Biceps Cable Curl:
  • 36 lb x 8 reps (+18 pts) - 1RM: 45 lb
  • fail due to weird forearm pain
• Dumbbell Bicep Curl:
  • 15 lb x 8 reps (+32 pts) - 1RM: 19 lb
  • 15 lb x 8 reps (+32 pts) - 1RM: 19 lb
  • 15 lb x 8 reps (+32 pts) - 1RM: 19 lb
• Dumbbell Shrug:
  • 35 lb x 12 reps (+26 pts)
  • 35 lb x 12 reps (+26 pts)
• Push-Up:
  • 10 reps (+19 pts)
  • 10 reps (+19 pts)
  • warm up
• Sit-Up:
  • 10 reps (+6 pts)
  • 10 reps (+6 pts)
  • warm up
• Stiff Leg Barbell Good Morning:
  • 18 lb x 10 reps (+23 pts) - 1RM: 24 lb
  • 18 lb x 10 reps (+23 pts) - 1RM: 24 lb
  • warm up
• Barbell Squat:
  • 18 lb x 10 reps (+40 pts) - 1RM: 24 lb
  • 18 lb x 10 reps (+40 pts) - 1RM: 24 lb
  • warm up

Yesterday’s Workout: Bodyweight work

Okay, so yesterday should have been a deadlift / arms and back workout, but apparently my gym closed early for Good Friday, leaving me with no workout planned. Soooo, I got crafty and just slapped something together. The greatest thing about working out at home? I can watch movies while I do it.  So, I worked out to Rango. Thank you, Johnny Depp, for being my background music :)

• Dumbbell Bicep Curl:
  • 5 lb x 10 reps (+31 pts) - 1RM: 7 lb
  • PT
• Standing Inner-Biceps Curl:
  • 5 lb x 10 reps (+15 pts) - 1RM: 7 lb
  • PT
• Dumbbell Side Lateral Raise:
  • 5 lb x 10 reps (+42 pts) - 1RM: 7 lb
  • PT
• Front Dumbbell Raise:
  • 5 lb x 10 reps (+21 pts) - 1RM: 7 lb
  • PT
• Other Weightlifting:
  • 5 lb x 10 reps (+12 pts) - 1RM: 7 lb
  • 5 lb x 10 reps (+12 pts) - 1RM: 7 lb
  • PT Exercises
• Lateral Lunges:
  • 50 reps (+78 pts)
  • 50 reps (+78 pts)
• Push-Up:
  • 20 reps (+39 pts)
  • 20 reps (+39 pts)
• Sit-Up:
  • 15 reps (+9 pts)
  • 15 reps (+9 pts)
• Weighted Sit-Up:
  • 24 lb x 15 reps (+30 pts)
  • 24 lb x 15 reps (+30 pts)
• Weighted Exercise Ball Crunch:
  • 24 lb x 25 reps (+79 pts)
  • 24 lb x 20 reps (+58 pts)
• Jumping Jacks:
  • 20 jumping jacks (+7 pts)
  • 20 jumping jacks (+7 pts)
• Burpee:
  • 10 reps (+29 pts)
  • 10 reps (+29 pts)
• Jump Squat (Toyotas):
  • 20 reps (+19 pts)
  • 20 reps (+19 pts)
• Bicycle (abs):
  • 30 reps (+15 pts)
  • 30 reps (+15 pts)
• Reverse Crunch:
  • 25 reps (+42 pts)
  • 25 reps (+42 pts)
• Plank:
  • 60 sec (+27 pts)
  • 60 sec (+27 pts)
• Side Plank:
  • 60 sec (+54 pts)
  • 60 sec (+54 pts)
• Body Weight Squat:
  • 20 reps (+16 pts)
  • 20 reps (+16 pts)
• Dumbbell Squat:
  • 12 lb x 10 reps (+38 pts) - 1RM: 16 lb
  • 12 lb x 10 reps (+38 pts) - 1RM: 16 lb
• Stretching:
  • 0:02:00 (+2 pts)
  • 0:02:00 (+2 pts)
  • 0:02:00 (+2 pts)
  • 0:02:00 (+2 pts)
  • 0:02:00 (+2 pts)
• General Yoga:
  • 0:10:00 (+39 pts)
• Tai Chi:
  • 0:10:00 (+32 pts)
  • practice
• Belly Dancing:
  • 0:15:00 || Intense! (+45 pts)
  • shimmy drills with arms, isolations, and level changes