Friday, June 18, 2010

Things: Installment 47

So last week's post generated some interest in what kind of exercises my trainer has me doing. I thought it might be interesting to take a little looksy at some of my harder workouts from the last year that left me *ow, ow, ow-ing* the next day.

Things I Do in My Workouts
  • Legs 09/26/09 (3 sets of ea.)
    • Step-ups: 1 min.
    • Lunges around gym: 1 lap
    • Box pushes (10 lb weighted box): back/forth twice
    • Box jumps: 15
    • Sit-ups w/ bar: 20 w/ 8 lbs
    • Wall sits: 30 sec.
    • Squats w/ bar: 20 w/ 8 lbs
    • Calf raises: 100
    • Leg lifts: 30
  • Back & biceps 10/20/09 (3 sets of ea.)
    • Rear fly: 15 w/ 5 lbs
    • Back flutters: 25
    • Arch ups: 20
    • Good morning sunshines: 12 w/ 40 lbs
    • Standing obliques: 30 w/ 10 lbs
    • Bicep curls: 15 w/ 10 lbs
    • Assisted pull-ups: 12 w/ 125 lbs
  • Chest, triceps, & abs 11/20/09 (3 sets of ea.)
    • Tri pull-down: 15 w/ 20 lbs
    • Elevated push-ups: 12
    • Jumping jacks: 25 w/ 2.5 lbs
    • Bar push-ups: 15
    • Dips: 20
    • In & outs (abs): 25
    • Alt. crunches: 20
    • Reg. crunches: 50
  • Legs 04/30/10 (3 sets of ea.)
    • Leg press: 12 w/ 140 lbs
    • Wall sits: 30 sec
    • Lunges: 50
    • Step-ups w/ punch: 15 w/ 5 lbs
    • Squat w/ press: 20 w/ 5 lbs
    • Up/downs: 12
    • Box pushes (70 lb weighted box): back/forth twice
    • Kneeling leg curl: 15 w/ 10 lbs
    • Jumping jacks: 25
    • Hip adduction: 25 w/ 50 lbs
    • Hip abduction: 25 2/ 65 lbs
    • Hip raises w/ bar: 10 sec w/ 25 lbs
  • Back & biceps 06/03/10 (3 sets of ea.)
    • Bicep curls: 15 w/ 10 lbs
    • Bent over row: 12 w/ 60 lbs
    • Ball throw: 25 w/ 10 lbs
    • Plank w/ lat raise: 10 w/ 5 lbs
    • Assisted pull-ups: 15 w/ 120 lbs
  • Chest, triceps, & abs 06/17/10 (3 sets of ea.)
    • Bar pushups: 15
    • Dips: 20
    • Skull crushers: 12 w/ 30 lbs
    • Pec fly: 12 w/ 30 lbs
    • Jumping jacks: 20
    • Shoulder press: 12 w/ 30 lbs
    • Tri pull-downs: 12 w/ 25 lbs
    • Plank: 30 sec/ 45 sec/ 45 sec
    • Crunches: 25
    • Tuck-ups: 20
    • Leg lift (incline): 15 
So ... what do you guys do in your workouts???? Let's commiserate. *grin*

3 comments:

Tess said...

Whoa, do YOU keep track of this stuff? I know my trainer does on his little Clipboard of Doom, but if you asked me what we did in any given week I would be like, "UHH".

I do recognize lots of these things though. I only train once per week at the moment (I would love to go up to twice), so we do full body every time. I seriously don't think I would LAST an entire session on legs, for example, at this stage. Maybe later when I am RIIIIPPED. Heh.

Curious what gym you belong to also! Send me an email if you don't feel comfortable in the comments. Your trainer seems great.

Susan said...

heck no! i have a nifty little book where my trainer writes everything down. honestly, as i was looking through it to find stuff to post, i thought, "what the heck is that exercise?!" LOL

ugh, full body everytime. that's KILLER! but i'll tell you that i sometimes dread my 1-hr sessions. like today when it's leg day. oy!

i belong to LA Fitness. i've been pretty happy w/ my club thus far, and i certainly love my trainer. anyone who's interested in checking out the club & personal training, you're welcome to tag along w/ me one day on a guest pass. =)

–źLEKSANDRA MOREL said...

It was painful to read :)