Thursday, August 25, 2005

Today's workout- 8-25-05


Hello! I had a great workout today (as almost every day:)) So I thought I'd share it with you. I am 11 weeks away from my contest and am "buffing" right now!

Dicalimer:
This workout is very intense!!! Do not try this yourself with out being in the proper shape. I have been working up to these weights, volume, speed and intesity level for the past 2 years. Two years ago I would have died if I were to try this exact workout.

Here is my workout from today...
Warm up on Recumbant bike for 5min
Focus is Shoulders then Bi's then back:
Shoulder Press
95x15
105x8
120x6
120x8
120x8 I wanted to do only 6 reps on these last two sets, but I couldn't up the weight, because the next weight was 135 and is TOO heavy!
Bicep Curls on Machine-
50x12
50x12
60x10
60x10
W Military- standing both arms at the same time
25#db'sx6x3sets
Hammer curls
25#db'sx8x3sets
Pike abs on bench 2 sets 15 and one set of 15-8side-8side
Cable Curls- both arms at the same time
90x10
90-70-50 x 6-6-6
Upright rows on cable machine using curl bar
70x12
70x12
90x6
90-70-50x6-6-6
Cable later raises
20x10x3sets
20x6
Cable rear delt raises
20x10x3sets
Bicep curls on cable machine flex pose
30x10
40x8x2sets
Lat pulls
wide grip
70x10x2set
Close grip
110x6
120x6
Rows
90x10
110x6
120x6
120x6
Then my interval run on the tredmill:
Every run is at 2% incline unless noted otherwise
5min warm up 4-7.2 mph
min6-10mph
min7-recover-8mph
min8-10 mph @3.5% incline
min9-recover-8mph Heart rate at 9:10 is already 180
min 10- 10mph
min 11- recover 8mph
min 12- 10 mph @ 3.5% incline
min 13 recover 8mph
min 14- 10 mph @ 3.5% incline
min 15-16 recover...I needed extra time to recover my hr was 190 after min 14 interval!!!
min 17- 10mph @3.5% incline
min 18-10 mph @2%
min 19-recover at 6mph
Had to be done...childcare was over!
This workout took a total of 1 hour and 20 min.

Have a Happy Day!
xoxoxo~Michelle