This site is voluntary participation. Viewing the videos and reading the information in the Exercise Demos should not substitute the use of instruction from a personal trainer. All exercises should be instructed by and in the presents of a personal trainer. Participating in the exercises and program listed on this site without the presents of a personal trainer is risking your personal safety and in which you are assuming full responsiblity for any and all injuries/illnesses that result from preforming any and all exercises on this site. While participating in any of the exercises listed on the site, you must perform the exercise correctly or injury/illness may occur. If injury/illness does occur, stop what you are doing immediately and seek medical attention. If you have any questions, you may submit them under any comments section or you may e-mail me. Thank you.
The World Changed
Thursday, November 19, 2009
Thursday with Ms. Shepard #7
One person please post workout done with Ms. Shepard. Everyone else that attended, please just sign name to confirm you attended.
Workout completed on 11/19 Worked out at gym (Still living in OH)
V-ups- 4x18 Russian Twists- 4x18 Deadlifts- 10.10.8 at 200,200,180lbs Lat Pulldowns- 12.10.10 at 120,120,120lbs DB Incline Press- 10.10.8 at 55,55,60lbs Bench Decline Press- 10.8.8 at 160,150,150lbs DB Bicep Curls- 10.10.8 at 35,35,40lbs Tricep Pulldowns- 10.10.8 at 100,100,100lbs Walking Lunges w/ 30lb DB's- 3x8 Ab Workout -3rds: 10 Situps 10 Crunches 10 Flutter Kicks 10 Leg Raises 10 Crunches to the left 10 Crunches to the right
Group 1- Bruich, DeFriest Group 2- Kendall, Martinez, Moreau
Maze down and back - 3 RDS Performed planks straight, left, right, and supermans while waiting for partner to finish one round of evolution
Dummy drag down and back x2 - 3 RDS Performed planks straight, left, right, and supermans while waiting for partner to finish one round of evolution
Forcible Entry RT side LT side - 3 RDS Performed planks straight, left, right, and supermans while waiting for partner to finish one round of evolution
CB and Pull 6 up 6 dwn x3 - 3 RDS Performed planks straight, left, right, and supermans while waiting for partner to finish one round of evolution
K Sled down once - 3 RDS Performed planks straight, left, right, and supermans while waiting for partner to finish one round of evolution
Workout completed on 11/19
ReplyDeleteWorked out at gym (Still living in OH)
V-ups- 4x18
Russian Twists- 4x18
Deadlifts- 10.10.8 at 200,200,180lbs
Lat Pulldowns- 12.10.10 at 120,120,120lbs
DB Incline Press- 10.10.8 at 55,55,60lbs
Bench Decline Press- 10.8.8 at 160,150,150lbs
DB Bicep Curls- 10.10.8 at 35,35,40lbs
Tricep Pulldowns- 10.10.8 at 100,100,100lbs
Walking Lunges w/ 30lb DB's- 3x8
Ab Workout
-3rds:
10 Situps
10 Crunches
10 Flutter Kicks
10 Leg Raises
10 Crunches to the left
10 Crunches to the right
Total Workout time- 1:03:47
Attended: Burich, DeFriest, Kendall, Martinez, Moreau
ReplyDelete5 min jump rope
Dynamic and Static stretching
Workout:
Full Gear w/ SCBA or Weighted Vests
Group 1- Bruich, DeFriest
Group 2- Kendall, Martinez, Moreau
Maze down and back - 3 RDS
Performed planks straight, left, right, and supermans while waiting for partner to finish one round of evolution
Dummy drag down and back x2 - 3 RDS
Performed planks straight, left, right, and supermans while waiting for partner to finish one round of evolution
Forcible Entry RT side LT side - 3 RDS
Performed planks straight, left, right, and supermans while waiting for partner to finish one round of evolution
CB and Pull 6 up 6 dwn x3 - 3 RDS
Performed planks straight, left, right, and supermans while waiting for partner to finish one round of evolution
K Sled down once - 3 RDS
Performed planks straight, left, right, and supermans while waiting for partner to finish one round of evolution
Cooldown/stretch