The Workout Report 1/24/2011 - The Monday Night Smackdown!

Last nights workout was a Monday night workout. Which means I viewed it as a job and I didn't feel like going. I actually had to drag myself to the gym to meet with RD. Prior to pulling into the parking lot I thought of calling her to quickly come up with an excuse to cancel. A few things came to mind like I needed to go home to attend to Jonathan, but I quickly dismissed that because I hate involving my kids in lies (although, I never seemed to mind using them when I called out of work when I had a 9-5 job). I also thought of telling her that I pulled a back muscle but that would sabotage the rest of the week for me. I decided to just pull up and get out of the car. Once I made it inside RD was no where to be found. For a minute I thought she might cancel on me and I must admit my heart soared a little. I stood and waited... just like when you are waiting for a college professor that is late I said to myself she has 15 minutes and then I am out! Well within 3 minutes RD comes into the gym. I was like oh great! We proceed to the locker room and I thought of making one more attempt to get out of the grueling 2 hour task at hand. I slyly asked her how her day went and if she was okay. I asked her this as I looked at her out of the corner of my eye. She said  she felt great with extra enthusiasm. Inwardly I thought to myself dang who's the trainer here... her or me? I knew that, that was my last chance to get out of it and we would be working out.  We went through the workout and all in all it went really well. However, at the point where we were almost done while we were doing our abs I couldn't help but to blurt out...."RD...I'm exhausted and I was almost going to call out"...only to hear her say..."Me too"!!!

Here is a rundown of the smackdown workout we did:

Start 9:10pm

45 minutes of endurance.

RD choose the elliptical for 15 minutes and then proceed to her treadmill training of walking at 3.8 mph for three minutes and running at 4.0 for 2 minutes. She repeated a constant cycle of that for 30 minutes.

I did a 45 minute triage of exercises. I started on the treadmill with a fast paced wal at 4.0mph with a 3.0 incline. I then found my way to a stionary bike where I did an uphill ride at level 8 then 10 then 12 and then back down to 8. My final 15 minutes was used on the aero-glider which is like a stair master that is more vertical. I did that at an incline of 15 and a resistance level of 20 for a final burn.

We took a water break and then did Strength training. Out muscle groups were Chest and Triceps.

• I told RD that the chest is important for women to work because it prevents the back from rounding by pulling the pectorals up and back aiding in better posture. This is a great area to work to burn back fat that resides around the upper back area nearest the bra hook and closure area and around the sides. I also mentioned that ladies shoud always work across the breast plate so as not to lose the needed fat/tissue of the breasts resulting in what looks like a man's chest.

Bench Press w/barbell
10 lb plates on each side (20lbs altogether with 5 lbs of bar weight)
5 sets of 10 reps
with 30 seconds of rest in between sets.
Also before rest period we did bench knee ups from a seated position for an ab burn.

Tricep Press down/pull down
 30 lb plate to start 12 reps 2 sets.
dropped to 20lb plate 3 sets of 12 reps.
with 30 seconds of rest in between sets.
Also before rest period we did bench knee ups from a seated position for an ab burn.



Cable Crossover Machine



Chest Flys (Cable Cross over machine)

20 lb plates 4 sets 10 reps

10 lbs plates burn out set 15 reps



Bench Tricep Extension

10lb dumbell (12 reps 5 sets) sitting up at end of bench

15lb dumbell Back pullover (10 reps 5 sets)  laying down on bench

Standing wall Push-ups w/ hand claps
1 set 25 reps (burns out the tricep muscles and chest together)

Abs
Stability Ball crunches 1 set of 50
Isolation - holding crunch 10 seconds
Fore arm plank holding 10 seconds 3 sets
Side foream plank holding 10 seconds, repeat other side
Leg hinges on back at varying degrees toward the floor 2 sets of 10 second holds working from a
90 degree, 45 dregree and 30 degree angle.

Stretch/Cool down

back lying hamstring stretch
seated chest stretch
Tricep stretch

Finished
11:12pm

Any questions?