Workout from 7-12-2012

Warmup

Treadmill 5 minutes


Workout

Timed workout

Slam Ball 35lbs – 12 times
Dead-lift Thrusters with Dumbbells 20lbs – 12 times
Push-ups – 12 times
1 minute Elliptical – as fast as you can

Repeat 5 times

Total time 20:20


Cool Down

15 minute Elliptical


Notes:
Good workout today, I was really pushing to do the workout under 20 minutes but failed.  Really need to do better at the food, I have really let it go this week and I am sure the scale and my attitude has shown it.  Got to get back on the right track, felt so much better.

 

Workout from 7-11-2012

Warmup

15 minutes Elliptical


10 – LAT pull down (90lbs, 97.5lbs, 105lbs, 110lbs)

10 – Incline Dumbbell Bench (30lbs, 35lbs, 40lbs, 45lbs)

Repeat above 4 times


25 – Jump Ropes

30 second – Wall Sits

30 second – Squats

Repeat above 4 times


10 – Forward Lateral Raises (15lbs)

10 – Seated Row (90lbs, 110lbs, 130lbs, 150lbs)

10 – Deadlift Thrusters with Dumbbells (15lbs)

Repeat above 4 times


Notes:

     Sore, Sore, Sore from last night