Monday, November 9, 2009

Workout #19

Uncommon valor was a common virtue.

Fleet Admiral Chester W. Nimitz

3 sets of 12 reps:

Weight workout #1

DB Squats
Pull-ups
Assisted Dips
DB Lateral Lunges
DB Reverse Fly on Stability Ball
DB Incline Fly on Stability Ball
Seated Row on Cable Machine (#10)
Decline Sit-ups

Finish all 3 sets of one exercise before moving to the next. Adjust the weight so that it challenges you to barely complete all reps.Remember form is more important than weight. Make sure you have the form down then go up in weight! Gauge the workout for you. I have work sheets for Weight workouts #1 and #2. If you need them, post request in comments or e-mail me.
Posted by at

6 comments:

  1. DeFriestNovember 9, 2009 at 1:31 PM

    Great workout, felt it from head to toe.
    Seems like I got my energy back this week.

    Completed workout in 45 min. Performed exercises in a circuit format (in order Circuit 1, 2, 3).

    5 min warm up/stretch

    Circuit 1 2 3
    DB Squats #45 #45 #45
    Pullups 12 12 12
    Dips 12 12 12
    DB lunge #35 #30 #30
    DB Rev Fly #15 #15 #15
    DB Inc Fly #45 #45 #45
    Seated Row #140 #130 #130
    Dec Sit ups 12 12 12

    Cooldown/stretch

    ReplyDelete
  2. UnknownNovember 9, 2009 at 7:17 PM

    Completed 11/9

    Ran 3.24 miles to gym in 26.25 min/ stretch

    3X 12 reps each with 30 sec rest between each set

    Seated machine fly
    Seated machine rev fly
    Pullups
    Seated Row
    Dips
    Squats with 135# bar
    Dec situps

    .48 mile run back home

    Skipped lunges, did yesterday

    ReplyDelete
  3. btrumanNovember 9, 2009 at 7:32 PM

    out of station almost all day

    only got in .87miles on treadmill.

    ReplyDelete
  4. BKNovember 10, 2009 at 4:11 PM

    Completed: 11/9
    total time: 28:30

    5 min warm up/stretch

    30 sec rest between each round

    DB Squats #40, #40, #40
    Pullups
    Assisted Dips
    DB Lat Lunges 25#, #25, #25
    DB Rev Fly on Ball 20#, #20, #20
    DB Incline Fly on Ball #30, #30, #30
    Seated Row #160, #160, #160
    Dec Situps

    ReplyDelete
  5. UnknownNovember 10, 2009 at 6:46 PM

    2 minute of jump rope
    Static stretch

    Squats 30# 40# 50#
    Pull-downs 10@120# 12@100# 12@100#
    Dips(unassisted) 4 3 3 2
    Lateral Lunges 30# 30# 6@20# 6 air squats
    Reverse Fly 20# 20# 20#
    Incline fly 20# 25# 25#
    Seated row 120# 120# 120#
    sit-ups 15 15 15

    Completed on 11/9

    ReplyDelete
  6. tonymartNovember 11, 2009 at 9:58 PM

    Completed 11/9. 5 minute warm up on bike, stretch.

    4 rounds: 2 minute .25mile run, 25 thrusters (20,15,15,25# DB), and 10 Dips. Total time under 20 minutes

    1. DB Reverse Fly DB 10 reps with 25#
    2. Bench 10 reps (i don't think the machine had the right weights listed but) 130, 140, 190#
    3. 25 situp/25 back extend on stab ball
    4. 10 reps of 85/85/95# tricep extensions
    10 reps of 40/35/35# DB bicep curls/arm
    3 sets of 15 rep forearm lifts (post/ant)

    ReplyDelete

Subscribe to: Post Comments (Atom)