Wednesday, August 29, 2007

Today's Workout

Still loving doing my own thing, I must say! But still grateful for what I learned from Tony. One thing that I will use forever is Glutamine (Tony writes about it here on his website) -- it makes a difference!

On to today's workout. I didn't sleep well last night and with a low energy level, I wanted a strength workout that was challenging but doable. Here's what I ended up with:

Kettlebell deadlifts
Set 1: 20 reps, 8 kb
Set 2: 15 reps, 12 kb
Set 3: 15 reps, 16 kb

Back squats
Set 1: 20 reps, 18 pound bodybar
Set 2: 15 reps, 24 pound bb
Set 3: 20 reps, 24 pound bb

Below parallel squats
Set 1: 15 reps, 20 pound dumbbells

Step ups to 16" bench
Set 1: 15 reps, 10 pounds
Set 2: same
Set 3: same

Pull-up negatives
Set 1: 10 reps
Set 2: 5 reps

One arm rows:
Set 1: 15 reps, 25 pounds
Set 2: 13 reps, 25 pounds
Set 3: 10 reps, 30 pounds

Cable pulldowns
Set 1: 15 reps, black cable
Set 2: 15 reps, black cable

Incline bicep curls
Set 1: 15 reps, 15 pounds
Set 2: 15 reps, 12.5 pounds

Bicep 21's
Set 1: 21 reps, 10 pounds

One final note: I said there's a way to make planks more effective. Well here it is: keep your butt level, squeeze your glutes and drop your shoulders. If you do these three things, planks become a whole new experience.


Stacy said...

Leslie, what is a back squat?? Thought I didn't know what below parallel was but figured that one out. Just not back squat.

I can't wait for biggest loser. Usually I watch while I eat which isn't very good but oh well, that's me. : (


Eileen said...

I have never watched Biggest Loser, but might have to give it a try. many people got up from the computer, got down on the ground and tried out Leslie's tips for improving the Plank? I did!

Brit-Man said...

Glutamine. I'm there. Been doing it for years.

As for obese people doing Plyo. obviously they can, but doesn't necessarily mean they should.

I remember a trainer once in a class, adding abit of plyo, only he called it Biometrics, I didn't think anything of it until I got home, and then realised Biometrics is an electronic identity system, that uses computers to scan things like Eyes and Hands.

Got nothing in common with doing Ski Jumps in a class :-p.

The one I have a slight problem with, is when I sometimes get given Jump Squats, I just don't pace them like I should, and go too fast, then end up after 40 seconds, doing something that could be called Stutter Squats.

If I do them again at some point in a future class, I'll learn to try and temper my wild urges, to somehow confuse quality with quantity.

P.S. don't try doing 90+ seconds of Wall Holds, followed by Knee Raises on a step. The instructor must have had some kind of heinous streak this week.

I should have said after the Wall Holds, excuse mehave you got any Oxygen cylinders I can breathe from? It's not for me, it's for my my Muscles?

Hope you're having a great day. Take care and best wishes.

:-) :-).


Colette said...

I love the Biggest Loser! I feel so good after watching it...all the hard work these people do because they truely want to change.

You are getting strong girl!!! I think working with Tony has pushed you big time! I don't recall you doing that heavy of lifting in the I wrong??

Keep up the great work your doing....WOW!

Laurie said...

I'm sticking with the Glut too! I hate those 21's but I'll be keeping those too.