Sunday, July 7, 2013

Sweat Roundup of the Last Few Weeks

You may or may not have noticed that I skipped my "Sweat Roundup of the Week" posts for the last two Sundays. Truthfully, my physical activity levels have returned to an embarrassing level for the last few weeks and there was next-to-nothing to report here.

Today I'm combining the last few weeks of exercise into one post. Deal with it!!!!

6/17 (upper body and abs)
5 mins elliptical
10 reverse fly, 7.5 lbs each hand
10 deltoid flys, 7.5 lbs each hand
10 deltoid raises, 7.5 lbs each hand
15 lying overhead raise + Russian get ups, holding 5 lbs
10 reverse fly, 7.5 lbs each hand
10 deltoid flys, 7.5 lbs each hand
10 deltoid raises, 7.5 lbs each hand
40 weighted side bends, 10 lbs each hand
10 reverse fly, 7.5 lbs each hand
10 deltoid flys, 7.5 lbs each hand
10 deltoid raises, 7.5 lbs each hand
12 tricep kickbacks, 7.5 lbs each hand
15 lat pulldowns, 30 lbs
15 lat pulldowns, 40 lbs
15 lat pulldowns, 60 lbs

6/19 (lower body and tiny bit of abs)
5 mins elliptical
20 deadlifts, 20 lbs each hand
20 calf raises, 20 lbs each hand
20 squats, 20 lbs each hand
- 1 min rest -
20 deadlifts, 20 lbs each hand
20 calf raises, 20 lbs each hand
20 squats, 20 lbs each hand
- 1 min rest -
20 deadlifts, 20 lbs each hand
20 calf raises, 20 lbs each hand
20 squats, 20 lbs each hand
40 bridges
20 dynamic side planks (from elbows), 10 each side

6/28 (lower body and abs)
(And yes, you counted correctly. There was a 9-day lapse in exercise. Good lord.)
15 mins elliptical
2x:
  - 12 deadlifts, 12.5 lbs each hand
  - 20 lying overhead raise + double crunch, holding 5 lbs
  - 12 squats, holding 25 lbs
  - 20 Russian get ups, holding 5 lbs
  - 12 calf raises
12 lat pulldowns, 40 lbs
12 lat pulldowns, 50 lbs

6/30 (cardio)
30 mins elliptical

7/1
6-mile walk around Vancouver for Canada Day!

7/2 (upper body and abs)
12 bent over rows, 12.5 lbs each hand
30 Russian get ups, holding 5 lbs
12 chest press on exercise ball, 12.5 lbs each hand
30 weighted crunches on exercise ball, holding 12.5 lbs
12 overhead press, 12.5 lbs each hand
60 alternating medicine ball flys (prone) holding 4 lb medicine ball 
40 weighted side bends, 12.5 lbs each hand
2x:
  - 12 deltoid flys, 5 lbs each hand
  - 12 deltoid raises, 5 lbs each hand
12 lat pulldowns, 40 lbs
12 lat pulldowns, 50 lbs
12 lat pulldowns, 60 lbs

7/3
3 mile walk around Vancouver

7/5 (lower body and abs)
5 mins elliptical
12 deadlifts, 12.5 lbs each hand
30 Russian get ups, holding 5 lbs
30 calf raises, 12. 5 lbs each hand
40 weighted side bends, 12. 5 lbs each hand
12 squats, holding 30 lbs
30 side lunges w/ plyometric pushoff, each leg
30 calf raises, 12. 5lbs each hand
30 booty kicks each leg
1:30 plank
40 bridges


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2 comments:

  1. Oh my gosh.....you really do this!? I don't mind walking, running, or biking....but this stuff kills me :) Good for you

    ReplyDelete
  2. I kind of had a week lapse in exercising myself! Looks like you're back on track though! Now to get my lazy butt into gear!!
    Jessi
    http://haircutandgeneralattitude.blogspot.com

    ReplyDelete

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