The Workout Report 1/21



Planet Fitness

Whew...this report is being posted a little later than I would have liked. I have been a busy Mommy all day with some work related things running around with Jonathan in the cold, but at least we didn't get a bunch of snow making it that much harder to get around. Anywho (I hate when people say anywho don't you?) here is the previous night's workout report performed with RD at Planet Fitness.  Hmmm Planet Fitness...that's a whole other blog which I will write about at another time. Also is it wrong that I just finished eating a lemon meringue pie from Chic-fil-A? I mean everything else I got from there was healthy (well maybe not the waffle fries) but the grilled chicken sandwich was! Also, please note that I officially start my weight loss exercise regimen professionally this Sunday 1/23. Anywho here's the report: 

Start- 8:30 pm

Endurance Training:
 45 minutes

RD did her run walk combination on the treadmill
3.8 mph to walk for 2 minutes and 4.4 mph to jog for 3 minutes. Cycling through this for 45 minutes

My endurance workout was all on the elliptical. I started at a level of 2 then progressed every 4 minutes until I reached level 10. At 10 minutes left to go I put the elliptical on reverse mode and really worked my quads.
That felt great! It burned but it felt awesome.

After a water break we proceed to cable machines for a leg workout.

I told RD to first use all the muscles of the legs on the leg press. This is to warm all of the muscles up against a load at one time. At the leg press she did the following:

Leg Press
3 sets of 15 reps (I told her that 15 reps was our magic leg number for the night) with 30 seconds of rest in between sets.

• I told RD by using the leg press machine as our first exercise we would be warming all of the leg muscles up at one time working against a load. The leg and hip muscles are the gluteous, the quadriceps, and the hamstrings. 

Leg Extension (Quads)
3 sets of 10 reps 30 seconds of rest in between sets.

• RD was inwardly screaming last night because at the top of the movement when you extend your legs it really burn by the time you get to that 6-7th rep. She did a real good job of holding in that scream with her poker face.

Leg Curls (Hamstrings)
3 sets of 15 reps, 30 seconds of rest in between.

Then we performed 3 burn-out sets for all of the muscles of the legs and the glutes.

Front Lunges
10 reps each leg and then 5 reps alternating with no rest.
(we probably could have done it twice but I wasn't trying to push)

Smith Machine Squats
2 sets of 15 squats with no barbell plates (bar only)
30 sec rest in between

Leg Curl
2 sets of 20 reps

Mat Abs

3 sets of 10 crunches
3 sets of knee raises with crunch isolation 10 reps
2 sets of clam shells 10 reps
2 sets of oblique crossovers (ankle over opposite hip) 10 reps
full crossover moving knees set of 10.

Back Extensions
Cobra stretch 5 x's
Superman modified (no arms) with single leg raise 5x each leg
Superman modified (no arms) 5x with double leg raises

Cool Down Stretch
Quad stretch side lying
Single leg hamstring stretch on back
Inner thigh butterfly stretch seated

Finished 10:30pm


Any questions?