2009 SB Fitness Exercise Challenge!!!

[wb416]

Sarita... way to get motivated when it would have been easy to skip it! Nice!

Workout:
Row 1000m, 4:58

I wanted a heavy workout so decided to evaluate where I was since my last PR efforts.

Front Squat 1RM (135#, 185, 215, 235PR, 255#PR) (Previous PR 215)

Deadlift 1RM (275#, 325, 345, 377.5#PR) (Previous PR 370)


Two new Personal Records!
FS 255#/116kg
DL 377.5#/172kg

 

[wb416]

Wow... been kinda quiet in here. I strained the arch of my foot and have been taking it easy for a few days.

Tues: Shoulder Work

Warmup:
Row 250m x 4 with 30 second rest intervals
Scott Press (PVC) x 10

Behind the neck Press (PVC), Snatch Grip x 10

Shoulder Press (PVC) x 10

Workout:
Assisted Handstand Pushups x 5
Assisted Handstand Pushup x 5
Assisted HSPU x 2

Shoulder Press 65# x 21
SP 70# x 15
SP 80# x 9
SP 85# x 5

The workout started off as a timed event, but I ran out of gas on the handstand pushups, so instead gradually increased weight on my shoulder press repetitions.

 

[sarita75]

Thanks WB! So, it has been quiet in here. Hopefully this is not indicative of a holiday trend!

Sunday 12/13 - Long walk with my best friend and her puppy. We were meant to be jogging, but neither of us felt like it, so we walked and chatted. 1.50 hours.

Monday 12/14 - Feeling a bit sick - no exercise.

Tuesday 12/15 - Cycling class. 60 minutes.

 

[sarita75]

hahaha. we posted at the same time!

 

[wb416]

hahaha. we posted at the same time!

That's funny! No one posts for 4 days, then we both post within a couple of minutes of each other. lol

 

[kathydee]

So close to finishing all this work - slipped out to audit another essentials class last weekend. I thought I was assisting but suprise! My instructor slapped doubles on my back for 6 dives over 3 days. Well I got quite an ab work out kicking out in 100hp doubles till I figured out the best way to do it. Needless to say walking up/down the beach and steps & kicking was plenty of physical exercise ;-).

Have to make time for the gym - my body is unhappy from all this sitting.

Did a 10 minute eliptical jog tonight
and started back with chest/shoulders/tri
2-3 exercises each
4 sets
10-15 reps

Good news is that I've been eating quite healthy

 

[wb416]

Wed:
Cycled on the Trainer, but after I was warmed up, the UPS man delivered a 47" TV that we bought off of WOOT.com for less than 1/2 price. I was a bit distracted with setup after that and forgot the rest of my workout... lol

I think it's time to give my 20 year old 19" TV a proper burial. Merry Christmas!!

 

[sarita75]

Nice on the new TV! Do you cycle in front of it? That is, quite honestly, something that I really want to do. Work out and watch TV. Ahhh. I'd be a lot thinner, me thinks!

Thursday 12/17 - C25K Program. 30 minutes of jogging with 5 warm up and 5 cool down. Ended up going 3.3 miles - which was more than I thought given I felt really sluggish.

 

[wb416]

I haven't cycled in front of the TV yet, but I'm sure it will happen soon! lol

Thursday Night
Warmup:
Row 250m x 4 with 30 second rest
5 GHD Situps with deep stretch
5 GHD Back Extensions with brief pause/hold at the top
10 PVC Push Press
10 PVC Overhead Squats (OHS)
5 Barbell OHS
10 Push Press, Behind the Neck, Snatch Grip with Barbell (PP-BTN-SG)


Workout:
5 Handstand Pushups (assisted)

30 Chinups (Green Band)

Combination (PP-BTN-SG and OHS)
65 x 3; 75 x 3; 85, 95, 115, 125, 135PR, 145PR, 150F, 150PR

20 Chinups (Green Band)

Good night for shoulder and overhead work. Improved the Overhead Squat personal best by 18# from last month with a 150#PR.

 

[kathydee]

Almost finished with the term! Just a few hours left.

Slipped out tonight
20 minutes eliptical (felt great)
back/bi

2 exercises each
4 sets
10-15 reps

Oh yeah and schleped some doubles fills & lotso tanks.