Amanda's Stay Fit Journal - Page 2

ajarvis · 05-Apr-05, 09:22 AM

April 4th

Cardio

Started out running, but my feet were sore so I ended up running for 12 minutes. Did eliptical for 7 minutes, then stair master for 5 minutes. All the switching between machines cut into my workout time, but I felt my quads got a good workout!

ajarvis · 05-Apr-05, 03:35 PM

April 5th

Upper Body

Bicep Curl:

-60lbs 4 reps
-50lbs 8 reps 2 sets
-40lbs 8 reps

Dumbbell Bench Press:

-80lbs 8 reps 3 sets
-90lbs 8 reps 1 set

Barbell Bench Press:

-95lbs 6 reps
*just barely got the last rep up

Leg lift on bench:

-12 reps 3 sets
*Did these in between sets of Bench Press

SkullCrushers:

-50lbs 8 reps
-50lbs 6 reps - 40lbs 2 reps to finish set
-40lbs 8 reps

Bent Over Rows:

-40lbs 8 reps 2 sets - each side

Concentration Curls: - I hope thats the right name for them...

-40lbs 8 reps

*Bench press felt GREAT for some reason. Felt like I could have done a few more sets if I'd had the time. So did biceps - not that I could do more, but just.... good. I love good workout days

Edited to add Concentration curls - if thats not the right name then I'll come back and change it

ajarvis · 06-Apr-05, 04:45 PM

April 6th

Cardio

3 Mile Run

27:36

I felt good during the run until the end. Then when I got off I felt like puking! I actually wasn't going to run because I was feeling pretty hungry, but decided to go anyways and got really sick. That hasn't happened to me in a long time! I don't think I had enough to eat, and it was mostly carbs for lunch. So I've had a peanut butter, and jam sandwich, and an apple so far since then and am feeling better. Oh well better next time.

Edited because the date was wrong

ajarvis · 11-Apr-05, 09:39 AM

April 8th

Lower Body

Squats:

-155lbs 8 reps
-165lbs 8 reps
-165lbs 4 reps
-166lbs 8 reps

Deadlifts:

-115lbs 8 reps 2 sets
*I think I'm doing something wrong

or I just need to take a week off of deadlifts. My back was very very sore. Just on the left side. Weird.

Seated Leg Curls:

2 sets 12 reps around 84lbs I think. I can't remember exactly, plus I wasn't paying too much attention. I was disappointed about no finishing deadlifts.

ajarvis · 12-Apr-05, 03:29 PM

Tuesday April 12th

Upper Body

DB Bench Press:

-90lbs 8 reps 2 sets
-40lbs 8 reps

Bent over Rows:

-45lbs 8 reps 1 set (each side)
-40lbs 8 reps 2 sets

DB bicep curls:

-20lbs 6 reps each arm

Assisted Dips:

-40lbs 8 reps
-30lbs 8 reps
-16lbs 6 reps

BB Bicep Curls:

-50lbs 8 reps
-50lbs 6 reps
-40lbs 8 reps

Skull Crushers:

-50lbs 6 reps
-40lbs 8 reps

gcs118 · 12-Apr-05, 03:40 PM

Lookin' good Amanda. Nice numbers

:

Xhale · 12-Apr-05, 06:06 PM

Nice going Amanda.

Now and again you should do interval running instead of a long run.

ajarvis · 13-Apr-05, 08:51 AM

Thanks Guys! You're right I should do some intervals! I was, but it kind of fell by the side. Maybe today! Have a great day!

ajarvis · 13-Apr-05, 04:24 PM

Wednesday April 13th

Cardio

Intervals

First 10 minutes the intervals were about 1.5min - 2.0 min apart. Working speed was 8.0mph, and recovery 6.0mph.

The last 10 minutes were 1min intervals same speeds.

Then 10 more minutes on the stairmaster.

The stairmaster always makes my legs feel like they're three times bigger then they are lol.

ajarvis · 14-Apr-05, 08:59 AM

Thursday April 14th

Cardio

Did an 8.5km run outside. It took about 50 minutes
Oh and I Stretched

did about 10 minutes of stretching afterwards, and hit
all the problem areas, and even the non problem areas! Feels good, should do it more often!

Forgot to put in Saturday's run as well.
Saturday April 9th

Outside run of about 4.5km in around 30 minutes

gcs118 · 14-Apr-05, 03:04 PM

Quote:

Originally Posted by ajarvis

Oh and I Stretched

did about 10 minutes of stretching afterwards, and hit
all the problem areas, and even the non problem areas! Feels good, should do it more often!

haha feels good doesn't it? I stretch about 15 minutes before and after running.

ajarvis · 14-Apr-05, 04:49 PM

Feels great

I use to stretch like that, and it was great. I just can't seem to find the time

ajarvis · 15-Apr-05, 04:05 PM

Friday April 15th

Morning

20min run outside, and 10 min of stretching afterwards
*this is the same run I did on saturday. Either I was a lot faster, or my timing was off on the Saturday run, because I know this time is right.

Afternoon

Lower Body

Squats:

-155lbs 8 reps
-165lbs 8 reps 2 sets
-175lbs 6 reps
*Pretty sure I could have gotten two more reps on 175, but since I don't have a spotter I play it safe. Will definitely go for it next week. If I get it I'll go for 185

Deadlifts:

-115lbs 8 reps

Calf Raises:
-115lbs 8 reps
I did calf raises in the squat rack off a step. I like this alot better than on the leg press machine. Only did one set, because I really need to work on balance, so I may have to lower the weight for a while.

***OK, I think I must have done something wrong on deadlifts a couple weeks ago because I can't do them anymore. My back starts hurting in the same spot every time right away. I don't know how my form could have gone from good to bad like that. Next week I'm not going to attempt it at all. Take one week off and then try again. I have no idea what I could be doing wrong. It sucks cause it makes me feel like my lower body workouts are crap, cause they're all squats!

gcs118 · 15-Apr-05, 05:13 PM

How low do you go for squats? Those are same darn good numbers! And what if you alternated squats and deadlifts each week, instead of both on the same day?

ajarvis · 18-Apr-05, 09:37 AM

I try to go parrallel for all squats. Usually the last couple of reps when I do a higher weight aren't all the way down, because I don't have a spotter so I like to play it safe. Thats a good idea switching ever week. I'll give it a try. I'm not doing deadlifts this week. I want to give my back a break. Instead I'll do some lower back work.