Wednesday, April 2, 2008

Workouts for Weeks 3-4

photo by WaiWai

I'm switching the exercises up a bit so I don't get bored and so that my body won't have time to get use to the workouts. Hopefully, promoting more growth.

Week 3

Monday/Friday - Upper Body; Wednesday - Lower Body
Tuesday/Thursday/Saturday - Cardio and Abs

Week 4
Monday/Friday - Lower Body; Wednesday - Upper Body
Tuesday/Thursday/Saturday - Cardio and Abs

Upper Body

Chest
Incline DB Press: 15reps; 12reps; 10reps; 8reps; 15reps
DB Flyes: Push-ups (no weight) 15reps

Back
Incline DB Rows: 15; 12; 10; 8; 15
Straight Arm Pulldowns: 15

Shoulders
Lateral Raises: 15; 12; 10; 8; 15
DB Shrugs: 15

Biceps
Concentration Curls: 15; 12; 10; 8; 15
EZ Bar Curls: 15

Triceps:
DB Kickbacks: 15; 12; 10; 8; 15
Lying EZ Bar Extension: 15

Lower Body
Quads
Smith Squats: 15; 12; 10; 8; 15
Leg Extensions: 15

Hamstrings
Leg Curls: 15; 12; 10; 8; 15
Good Mornings: 15

Calf:
Seated Calf Raises: 15; 12; 10; 8; 15

7 comments:

Judy said...

Hi,
I just read your great blog. It was on my Dashboard, so I clicked on it. I love the pictures! I want to see the movie Black Snake Moan. I heard it is good, so that is on my list.

I am a newbie to blogging. Just started Feb 08.Love to learn.

I love to work out, as well. Elliptical because of past weight issues and from running on the hard roads. Weight training which I absolutely am addicted to, yoga, pilates, spin, biking in nature, hiking. I am 53 and I feel like forever 29. I am not a total veggie and probably never will be. I do eat animal protein, but grass fed beef, elk, venison, pastured chicken, etc.I stay away from commercial meat products.
I eat lots of dark green and intensely colored veggies, steamed and raw. Yum! Juice, as well. Maybe we could exchange some recipes?
Do you ever just relax? I don't mean that as a criticism. It is most vital, with your schedule. I know, the kids, life in general.
Words of wisdom...hot bath with 1 cup epsom salt and 1 cup baking soda for 20 minutes, inhaling essential lavender oil will immersed, slow easy breathing 4-6 counts in and 8-12 counts out for 3-4 minutes. All this in the bathtub, so you are killing all these birds with one stone, and letting your body heal and rejuvenate. You can't keep giving if you don't rest and regroup in between.
Oh, one more thing, after the bath, melt into bed. Sweet Dreams!

P.S.
I would enjoy staying in touch. My email is corehealthcoach@yahoo.com

Judy

rachel m said...

Hi, I really like your blog. Raw food is the only thing I eat.

voyance said...

Great blog!

LittleSun said...

wonderful blog, I felt good reading it and seeing the wonderful photos

Richard R Seymour said...

Writing this morning from Angola Africa, however I live in the USA. I thought you may be interested in my bolg http://abfitt.blogspot.com/ Fitness has been my life's work and now I am sharing The truth about Maintaining a healthy lifestyle and the benifits of my H.I.G.T Program.
Regards.
Richard R Seymour

Hank Dunckel said...

What we eat makes all the difference in our system. I have been slowly changing my diet over the years and staying away from them fast foods... :)

Organic Foods - Your gettting a wider selection of some fantastic products over time.

Don't forget some Great Water that has been filtered.

My Moms Beagle and Hank do 3-4 miles a day to get the blood moving lol.

Keep up the Great work on your diet and blog

Hank Dunckel & Spot Dunckel
Google Us Today

www.bipolarshadow.blogspot.com said...

Hi there!
Love your posts! Like Judy, I am also new to this whole blogging - thing. Started last night. The 3 of us have a lot in common. I also gym almost everyday and love the treadmill. I have one small problem though, I suffer from Bipolar depression and I had a "high" 3 weeks ago and ran too long and hard (3hours) and now I have problems with my knees, ankles and one foot. Could'nt wear a shoe for a week. I only started gyming 4 months ago and I'm telling you, that treadmill is seriously addictive! Well keep up the good work, I'll stay in touch
Genevé

Disclaimer: This site is for informational purposes only. The author is not a medical doctor or trained nutritionist and is not responsible for any consequences regarding your use or intended use of any information provided on this site. Always check with your medical professional or trained nutritionist before making any changes to your diet or lifestyle regarding your health.