My Diary
- Thread starter stingo
- Start date
Trailblazer is a program on the elliptical I use (I do it at lvl 5) - it has 2 hills - Hill 1 is: (max resistance = 15)
level 2 resistance for 3.0 minutes
level 5 resistance for 1.5 minutes
level 8 resistance for 1.5 minutes
level 13 resistance for 4.5 minutes
level 8 resistance for 1.5 minutes
level 5 resistance for 1.5 minutes
level 2 resistance for 1.5 minutes
And Hill 2 is the mirror image of Hill 1. It's a tough workout - for me anyhow, and I'd just done that program on the elliptical the day before, so thought it was funny the instructor would choose that type of workout.
level 2 resistance for 3.0 minutes
level 5 resistance for 1.5 minutes
level 8 resistance for 1.5 minutes
level 13 resistance for 4.5 minutes
level 8 resistance for 1.5 minutes
level 5 resistance for 1.5 minutes
level 2 resistance for 1.5 minutes
And Hill 2 is the mirror image of Hill 1. It's a tough workout - for me anyhow, and I'd just done that program on the elliptical the day before, so thought it was funny the instructor would choose that type of workout.
Yeah I know what you mean - some days it's nice to use the elliptical with no resistance and just run. You might want to try changing things up though - incorporate the treadmill's programs into your routine. For example. I primarily do the fat burner (which varies resistance levels slightly, but has a higher average resistance), trailblazer (which has large differences between the resistances used), and forest walk (lower average resistance, and little change in the resistance used). Mixing them up is a great way to keep the body guessing, so it doesn't get used to one sort of exercise. Just a thought.
Workout 6/15
30 Min, Fat Burner, L5
Tonight - Yoga, followed by Spinning (film at 11).
Edited to add - both classes seemed a bit easier - Yoga because it was a bit shorter as the instructor arrived late, and Spinning because the instructor wanted me to stay at or below 80% of max heart rate. (I wasn't complaining believe me.) She did say I had a good aerobic base which made me feel good - that all that time on the elliptical and spinning was finally paying off.
30 Min, Fat Burner, L5
Tonight - Yoga, followed by Spinning (film at 11).
Edited to add - both classes seemed a bit easier - Yoga because it was a bit shorter as the instructor arrived late, and Spinning because the instructor wanted me to stay at or below 80% of max heart rate. (I wasn't complaining believe me.) She did say I had a good aerobic base which made me feel good - that all that time on the elliptical and spinning was finally paying off.
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Workout 6/16
Strength:
Ball Squats, 2 sets x 12 reps, body weight + 2x10 lb weights, alternated with
Calf Raises, 2x12, body weight + 2x10 lb weights
Backward Lunges, 2x12, body weight + 2x5 lb weights - balance here esp on the left foot forward is an issue for me - still working on it.
Hamstring Curl, 2x12, 100lbs (machine)
Chest Flys, 2x12, 2x40lb dumbbells, alternated with
1-Arm Rows, 2x12 60lbs (pulley machine)
Tricep Pulldowns (using rope), 2x12, 60lbs (pulley machine) alternated with
1-Arm Concentration Curls, 1x12, 25 lb, 1x9L 1x10R, 22.5lb dumbbells (used 20lb dumbbells with 2 ea. of 1.25 lb platemates)
Shoulder Press 2x12, 2x25 lb dumbbells
Core:
Crunch with Leg Lift - 2x8 each side
Oblique Twist (Saw) - 2x8 each side
Hip Raises - 2x8 each side
Cardio:
30 Minute Forest Trail Program L5
Strength:
Ball Squats, 2 sets x 12 reps, body weight + 2x10 lb weights, alternated with
Calf Raises, 2x12, body weight + 2x10 lb weights
Backward Lunges, 2x12, body weight + 2x5 lb weights - balance here esp on the left foot forward is an issue for me - still working on it.
Hamstring Curl, 2x12, 100lbs (machine)
Chest Flys, 2x12, 2x40lb dumbbells, alternated with
1-Arm Rows, 2x12 60lbs (pulley machine)
Tricep Pulldowns (using rope), 2x12, 60lbs (pulley machine) alternated with
1-Arm Concentration Curls, 1x12, 25 lb, 1x9L 1x10R, 22.5lb dumbbells (used 20lb dumbbells with 2 ea. of 1.25 lb platemates)
Shoulder Press 2x12, 2x25 lb dumbbells
Core:
Crunch with Leg Lift - 2x8 each side
Oblique Twist (Saw) - 2x8 each side
Hip Raises - 2x8 each side
Cardio:
30 Minute Forest Trail Program L5
Workout 6/19
Strength:
Ball Squats, 2 sets x 12 reps, body weight + 2x10 lb weights, alternated with
Calf Raises, 2x12, body weight + 2x10 lb weights
Backward Lunges, 2x12, body weight + 2x5 lb weights - balance here esp on the left foot forward is an issue for me - still working on it.
Hamstring Curl, 2x12, 100lbs (machine)
Chest Flys, 2x12, 2x40lb dumbbells, alternated with
1-Arm Rows, 2x12 60lbs (pulley machine)
Tricep Pulldowns (using rope), 2x12, 60lbs (pulley machine) alternated with
1-Arm Concentration Curls, 1x12, 25 lb, 1x12, 22.5lb dumbbells(used 20lb dumbbell with 2 ea. of 1.25 lb platemates)
Shoulder Press 2x12, 2x25 lb dumbbells
Core:
Crunch with Leg Lift - 2x8 each side
Oblique Twist (Saw) - 2x8 each side
Hip Raises - 2x8 each side
Cardio:
Ended up doing the Trailblazer, L5 30 mins after work. Also did some balance training on the Bosu ball. I'd never realized how difficult it was to balance on it with your eyes closed.
I bolded the 2nd set of the concentration curls as it was the first time I've completed 2nd set that was an improvement over what I'd done previously. For a long time I had been doing 1x12@25 then 1x9@25 but not seeing any progress. The gym manager suggested dropping the weight on the 2nd set back to 20 to see how it'd go. I was able to do that, and then (on the advice of the assistant manager) used the platemates to go up to 22.5. Today was the first time I completed that 2nd set. Gonna see how cardio goes after work.
Strength:
Ball Squats, 2 sets x 12 reps, body weight + 2x10 lb weights, alternated with
Calf Raises, 2x12, body weight + 2x10 lb weights
Backward Lunges, 2x12, body weight + 2x5 lb weights - balance here esp on the left foot forward is an issue for me - still working on it.
Hamstring Curl, 2x12, 100lbs (machine)
Chest Flys, 2x12, 2x40lb dumbbells, alternated with
1-Arm Rows, 2x12 60lbs (pulley machine)
Tricep Pulldowns (using rope), 2x12, 60lbs (pulley machine) alternated with
1-Arm Concentration Curls, 1x12, 25 lb, 1x12, 22.5lb dumbbells(used 20lb dumbbell with 2 ea. of 1.25 lb platemates)
Shoulder Press 2x12, 2x25 lb dumbbells
Core:
Crunch with Leg Lift - 2x8 each side
Oblique Twist (Saw) - 2x8 each side
Hip Raises - 2x8 each side
Cardio:
Ended up doing the Trailblazer, L5 30 mins after work. Also did some balance training on the Bosu ball. I'd never realized how difficult it was to balance on it with your eyes closed.
I bolded the 2nd set of the concentration curls as it was the first time I've completed 2nd set that was an improvement over what I'd done previously. For a long time I had been doing 1x12@25 then 1x9@25 but not seeing any progress. The gym manager suggested dropping the weight on the 2nd set back to 20 to see how it'd go. I was able to do that, and then (on the advice of the assistant manager) used the platemates to go up to 22.5. Today was the first time I completed that 2nd set. Gonna see how cardio goes after work.
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Here's the . Bosu, as I understand it, means both sides up - you can use it on either side to train balance... I was just standing on it with both feet (on the blue part), and that was going pretty well, when I tried closing my eyes, that's when I the trouble started lol. I do like using it though - was thinking of getting one for home actually so I could have something to do on the weekends.
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It's different, that's for sure - I've just been doing the standing, but looking at the website you can use it for a whole lot more. And at $99 (at Dick's Sporting Goods) it's not bad pricewise for a home gym
Addendum to spinning class last night (it's the small things that make the biggest impression): I was finally able to clip in without having to guide my shoes in with my hands.
Addendum to spinning class last night (it's the small things that make the biggest impression): I was finally able to clip in without having to guide my shoes in with my hands.