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Flavia Home - Wk 1, Day 4 - Fri,19-Aug-2011

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Day 4 - Sleek & Shapely Shoulders

Time:  11:29 am - 12:21 pm

Equipment Used:  75 cm, 55 cm Swiss Balls,  Polar RS200 Heartrate Monitor, a pair of 12 lb DBs, Blue & Purple Stacked Steps, one 20 lb DB, Red & Black, Blue & Yellow Resistance Bands, GymBoss Timer (only for Plank)

Warmup x 2 Rounds: 3:18 
- Pushups x 8 reps
- Squats x 12 reps
- Spiderman Climbs x 16 total (accidentally forgot to stop, but the motion felt good so I did more 2nd set)
- Jumping Jacks x 20 reps

Giant Set #1 x 2 Round:  3:54 (Round 1), 3:35 (Round 2)
V-Ups on Blue Step x 10 reps - I really don't do these so well.  I probably should master these before doing them on a step.  Next time I'll do them on the ground.  Though I do a lot of core stuff, my abs still aren't as strong as I see others doing this easily.
- Green Swiss Ball Pike x 10 reps - I had the Swiss ball between my knees & feet to begin with and attempted to do the Pike.  It really was more like a molehill rather than a pike for me. 
- Plank with Arms on Blue & Purple Stacked Steps & Feet on Green Swiss Ball x 30 sec - This was a harder plank doing it this way.  I like this exercise.

Giant Set #2 x 2 Rounds:  5:25 (Round 1), 3:32 (Round 2)
- Single Arm DB Row on Red Swiss Ball x 20 lb DB x 10 reps/arm - I've never done this using a Swiss Ball, but you basically have the leg forward rested/prompted on the Swiss Ball as you lean forward to do the row.  The free hand is rested as support on the Swiss Ball.  Because of the instability, that causes your core to engage more than if you were not using the ball.  Good exercise.  First time I had to use the 20 lb DB.
- Pushup to Renegade Row x 12 DBs x 10 reps/arm - No issues.  Did this a lot in Ageless Abs with Scott Colby.
- Red Swiss Ball Reverse Hip Raise Side-to-Side x 10 reps/side - No issues.  Like this exercise, but it's more challenging going side-to-side that just straight up.

Giant Set #3 x 2 Rounds:  7:35 (Round 1), 3:25 (Round 2)
- Standing Front Raise w/Yellow & Blue Resistance Bands (5+10 lbs = 15 lbs) x 10 reps - I had to fiddle around with which bands to use, which is why that first round took so long.  I started off with it being too hard, then too easy, then easy, then just right.  My foot kept the middle of the bands on the floor while I did the front raise.
- Rear Flyes w/Black & Red Resistance Bands (20+12 lbs = 32 lbs) x 10 reps - I had a door thing for the resistance bands to go in the door and did this at face level.  I like performing flyes.
Single Leg Step Ups on Blue Step to Lunge Back x 10 reps/leg - Had to stop periodically, but this is a good get your heartrate up exercise.  I could not add a hop yet.  The blue step is probably 6" high.

Giant Set #4 x 2 Rounds: 4:31 (Round 1), 3:27 (Round 2)
- Modified Single Arm DB Snatch x 10 lb DB x 10 reps/arm- I like this exercise.  This also got my heartrate up.  I like doing this with my right arm more, but it's all good.
- Single Arm DB Squat Swing x 10 lb DB x 10 reps - This got my heartrate up and a bit winded as I did these quickly, while still having good form in doing the squats.  I swang the DB up to shoulder level.
- Single Leg Side Lunge x 10 reps/leg - I'm not a big fan of side lunges, but otherwise, no issues.

Cooldown:  12:26 (this included making my smoothie as I forgot to turn off my monitor)

Warmup:  Max Heartrate = 121 bpm; Avg Heartrate = 111 bpm
Giant Set #1, R1:  Max Heartrate = 121 bpm; Avg Heartrate = 114 bpm
Giant Set #1, R2:  Max Heartrate = 117 bpm; Avg Heartrate = 113 bpm
Giant Set #2, R1:  Max Heartrate = 130 bpm; Avg Heartrate = 120 bpm
Giant Set #2, R2:  Max Heartrate = 143 bpm; Avg Heartrate = 134 bpm
Giant Set #3, R1:  Max Heartrate = 142 bpm; Avg Heartrate = 121 bpm
Giant Set #3, R2:  Max Heartrate = 147 bpm; Avg Heartrate = 138 bpm
Giant Set #4, R1:  Max Heartrate = 152  bpm; Avg Heartrate = 138 bpm
Giant Set #4, R2:  Max Heartrate = 156 bpm; Avg Heartrate = 152 bpm
Cooldown:  Max Heartrate = 150 bpm; Avg Heartrate = 125 bpm

Total Time:  51:21 (includes warmup & cooldown)
Total Calories Burned:  625 calories
Max Heartrate:  156 bpm
Avg Heartrate:  126 bpm

Zone 1 = 13:50, Zone 2 = 4:44, Zone 3 = 4:14, Zone 4 = 6:00

Notes:  This was a great workout.  I hope to get all three sets done next week or the next time I do this workout.  Glad my abs didn't seize up like last week.  Those V-Ups sure are challenging for me.  That first giant set I thought my abs were going to cramp, but praise God they did not.  The last set was great cardio, as well as the step ups in the 3rd giant set.

I was mildly sore all over from yesterday's workout.  If I'm going to be sore, this is how I'd like to be.  It's not too bad.  Even my neck & armpits are sore.

Post Workout Meal:  - Greens protein smoothie - organic baby spinach, frozen blueberries, frozen pineapple, frozen mango, a scoop of Greens, psyllium husk, vanilla coconut milk, water, cinnamon, fat free Greek yogurt.  Did this right after the cooldown again.  Almost put cumin in my smoothie on accident as that jar was next to the cinnamon.  Both are brown and start with C.  This smoothie was more green tasting as it didn't have very much mango left.

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