Training Log Archive: danyad

Warm Up:
Side-lying thoracic rotation ~ Sets:1-Reps:5

Body-weight lunge ~ Sets:1 - Reps:4

Low side-to-side lunge ~ Sets: 1 - Reps 4

Hip raise with knee press-out ~ Sets:1, Reps 12

Plank ~ Sets: 1, Reps: 6, held for 5 seconds

Swiss-ball W raise ~ Sets:1 Reps: 10, weight:3lbs



Weight Work-Out
Dumbell Squat ~ Sets 3, Reps 12, Weight 10lbs

Knee(a.k.a.women) push-ups ~ Sets 3, Reps 12

Hip raise with feet on a Swiss ball ~ Sets 3, Reps 12

Cable row to neck with external rotation: Sets 3, Reps 10 Weight:30lbs

Reverse Crunch ~ Sets: 2, Reps 10

Prone Cobra ~ Sets 2: Reps 5, held for 45 seconds (Challenged myself today to push through the pain and do two sets, which I did and was very happy with, half way through my second set I wanted to stop but I just told myself you never quit once you started, so i finished what I started and was super happy about it. One more week and I may be able to do 3 sets)

Incline Chest Press: Sets:3, Reps:10, Weight: (I did the first two sets on 25lbs but found I was struggling for the near the end of the second set, so I lowered my it to 20lbs and finished the last set)

Triceps Pressdown: Sets: 3, Reps:10, Weight:60lbs

Swiss-Ball Dumbbell overhead Triceps Extensions: Sets:3, Reps:10, Weight 5lbs

Standing Barbell Curl ~ Sets:3, Reps:10, Weight: 30lbs

Horizontal Chess Press ~ Sets:3, Reps: 10, Weight: (?I think it was 45lbs but not sure, have to double check next time)

Level: 13 (except bumped it down to 12 for two intense hills because I could not keep up, but I did not switch till about 1/2 through the hill, then bumped it down to 12 and then back up to 13)
Program: Random Hill (interval)
Did the bike right after my weight regime to get in some cardio. Found my legs were a bit sore from previous activity but still did it, i really enjoy the bike and biking in general, but since I don't have a bike the stationary will do for now. Time goes by so fast when I'm on the bike, its a great work out. :D

Attended Zumba right after my weight/bike exercises, found it was more of a challenge to keep up, and did not get my HR as high as usual but thats expected considering I did not take a break between my exercises before and just went from activity to activity. But I still got a good work out and find I know almost all the moves now so I do not hesitate or pause as much.
Also found the squats and lunges a bit easier but still have a lot of work to do in that area.
Great way to spend and start my day. :D

Did the Zumba class after the Hi-Low class, found it more challenging to put in all my effort as I was starting to get tired from the Hi-Lo class, definitely could have put in a little bit more effort but let the muscle aches bog me down, its a mental thing and I am going to work to get past it. But I still kept my HR up and definitely sweated up a storm. I did find though that I was able to do the ab exer exercises a but better, but still had to pause momentarily to break but again I think its also a mind thing to push pass the pain, its almost the same when you jog, your body tells you to stop cause it hurts, but if you push through the pain you realize you can jog further and longer.
But still a good work out and good way to spend the evening :)

C • busy busy 2

I decided to try the Hi-Low Athletics class, that is taught by the same instructor who teaches the Zumba classes I enjoy. It is the most intense class I have ever attended, and is exactly what I am looking for, I am just sad she only teaches it once a week.
It is to music, you have 2 warm up songs, but your HR is up to 187 for the warm up songs so their still intense. Then you do two intense high songs that are a lot of jumps, knee lifts, kicks, and other moves that work the major muscle groups and kicks cardio through the roof. Then you do one "low" song which is dedicated to upper body, we did tricep push ups, and then regular push ups and boy did it burn.
Then you do two more 'High' intense songs, except these ones deal with fast footing and really get your legs moving, it uses a lot of fast-twitch muscles.
After you do one more 'Low' song which deals with arms again, you grab a set of weights and do various lifts.
And we finished with another high song, which was one of the hardest I found.
And of course we wound down with a stretching segment.
I LOVED this class, I was sweating buckets (I need to invest in those cheesy looking wrist sweat bands, b/c the sweat was dripping in my eyes and really stings) I am going to attend class every week when its offered, and think I will definitely see improvements in cardio and muscular endurance if I do.

Warm Up:
Side-lying thoracic rotation ~ Sets:1-Reps:5

Body-weight lunge ~ Sets:1 - Reps:4

Low side-to-side lunge ~ Sets: 1 - Reps 4

Hip raise with knee press-out ~ Sets:1, Reps 12

Plank ~ Sets: 1, Reps: 6, held for 5 seconds

Swiss-ball W raise ~ Sets:1 Reps: 10, weight:3lbs



Weight Work-Out
Dumbell Squat ~ Sets 3, Reps 12, Weight 10lbs

Knee(a.k.a.women) push-ups ~ Sets 3, Reps 12

Hip raise with feet on a Swiss ball ~ Sets 3, Reps 12

Cable row to neck with external rotation: Sets 3, Reps 10 (Did the first two
sets with 45lbs but was really struggling so I lowered it to 30lbs for the last set and think for the next few weeks I will stick with 30lbs until it becomes to easy)

Reverse Crunch ~ Sets: 2, Reps 10

Prone Cobra ~ Sets 1: Reps 5, held for 45 seconds (this is my least
favorite one, it is super hard, but hopefully as I keep doing it I will be able to go for longer, the recommended is Sets:3, Reps:12, but I'll keep working my way)

Chest Press: Sets:3, Reps:10, Weight: 20lbs

Leg Press: Sets:3, Reps:10, Weight 90lbs (I lowered the weight from last week, but I put the seat lower so that I was going deeper in my squats and getting more of a work out)

Triceps Pressdown: Sets: 3, Reps:10, Weight:60lbs

Swiss-Ball Dumbbell overhead Triceps Extensions: Sets:3, Reps:10, Weight 5lbs

Standing Barbell Curl ~ Sets:3, Reps:10, Weight: (I took the smallest
bar but there was no weight written on it, I assume it was between 10-20lbs, I did the first two sets with it but found it to easy, so I took the next biggest one, which was 30lbs and finished the last set on it and found it more challenging. Will try and stick with the 30lb bar for the next few weeks)

Today I did Zumba except Wednesday's classes are taught by a different instructor. I found this one was more focused on hips, glutes, and quads and not as much cardio/overall body. I also found she did not instruct the moves as well and broke into them in a fast pace before slowing it down to show us how to do it. I found I did not get as intense of a work out as the other Zumba classes, there did not seem to be as many jumps and moving around. But I still had a good work out.

The Wednesday's Zumba class was a combo and right afterwards was a yoga class so I stayed for it. It was nice and really worked on certain core muscle area groups, I could definitely feel this mornings work out through out it :D It was nice but I think from now on I will not attend Wednesday's classes, I like a really intense class that challenges me and where I am sweating and out of breath for most of it and my muscles scream to stop, so I know I am getting a full work out. So I will skip Wednesday's classes and just do my own thing in the gym or go for jogs/walks. And its not that I do not like Yoga I would totally it, but for now I want to strengthen cardio and muscular endurance so I need high paced intense activities right now and spending 45 minutes on cardio is valuable when I can spend it on another activity. Maybe once my cardio and muscular endurance levels have been achieved to a healthy level I will do Yoga again when I am looking to tone my body.
But I am still glad I tried it. :P

I got a nasty virus last weekend and it had me down sick all week, so I was never able to get out and work out. So I hit it full throttle today and forgot how much I missed it. I was short on time today but still managed to slip in two good work out classes.
So I did an hour class of Zumba, and really upped my cardio and was able to focus more on the cardio, as the moves are becoming more known to me so I do not pause or hesitate as much as when I first started learning them. The room was crowded and not very cool so I was real sweaty by the end, which was a bonus. Totally made my evening. :D

I had tried a step class earlier in the year and enjoyed it but got busy and stopped going. So I decided to attend todays class and am thrilled I did, I plan on attending all the classes offered for the summer. It was right after Zumba, so I was not as fast and my moves/jumps not as intense because I was getting tired but I still tried to push myself.
We did intervals, first we would do a song and do a lot of jumps and moves that really upped your cardio, then the next song we would do a 'breather' so you are not doing as much cardio but more muscular endurance (one legged squats, lunges, etc) so your focus goes from your heart to your lower body muscles and strengthening them, you still sweat but its for whole new reasons.
Then we wound down by doing some more lower body exercise and then a song dedicated to abs (which I found challenging but hope to improve on) and then wound down with a cool down/stretching song.
Again very intense and fast paced, luckily I am fairly coordinated so catch on fairly fast, a few moves had me faltering but I hope that as I keep going I will learn the moves better and it will become easier and I can really amp it up. :D