Amanda's Stay Fit Journal

[ajarvis]

Monday April 18th

Cardio

5.35km in about half an hour. Outside! It's so beautiful out today. I really didn't want to come back to work lol.

[ajarvis]

Tuesday April 19th

Upper Body

DB Bench Press
-80lbs 8 reps
-90lbs 8 reps 2 sets
-100lbs 5 reps

Bent Over Rows (One arm at a time)
-40lbs 8 reps 3 sets
**I alternated between the rows, and chest press**

Side Bends
-30lbs 12 reps each side

Assisted Dips
-20lbs of assistance 6 reps
-20lbs of assistance 4 reps
-20lbs of assistance 5 reps
**I just noticed that that is the lowest you can go for assisted weights! Guess last week I was just tricking myself when I thought it was 16 lol.

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

Incline Sit-Ups
-12 reps 2 sets
-16 reps 1 set - twisting on these ones, so 8 each side
**Did these in between Bicep Curl sets

Skullcrushers
-40lbs 8 reps
-50lbs 8 reps 2 sets

[ajarvis]

Wednesday April 20th

Cardio

Intervals

Started out at about 1min 5 sec. int. working speed 8.2mph, resting speed 6.0mph - did two intervals at 8.2mph

Switched to:

6.0mph recovery speed - 8.2mph working speed. Intervals were 40sec. each
Did 7 intervals at 8.2

Sooooooo a total of 9 int. at working speed.

[ajarvis]

Thursday April 21st

Lower Body

Squats
-165lbs 8 reps
-175lbs 6 reps
*the last rep I almost didn't get and it kinda scared me since I had no spotter, and no one was nearby!
-175lbs 8 reps
*This doesn't make sense for a reason lol. I wasn't going as low since I didn't want to get stuck. For the last two reps I made sure I went as low to parallel as I could.
-165lb 8 reps

Seated Leg Curls
-90lbs 12 reps 3 sets

Hamstring WO on ball
-2 sets 15 with both legs
-1 set 12 with each leg seperately
*Here you lay on the ground put your feet on the ball, and hips lifted, and bring the ball towards you.

Abs
-12 reps
*Here I had my feet on the ball and brought my knees to my chest basically. Don't know what it's called
Crunches with feet on ball
-20 reps

Calf Raises
-50lbs 12 reps 2 sets
*Standing on a riser with a barbell held in front of me.

[gcs118]

Amanda those are some pretty darn good squats, especially for a female. Most of the guys I see "squatting" don't even put up 225. You got some beastly legs!

[Zoetastic]

Originally Posted by ajarvis

Wednesday April 20th

Cardio

Intervals

Started out at about 1min 5 sec. int. working speed 8.2mph, resting speed 6.0mph - did two intervals at 8.2mph

Switched to:

6.0mph recovery speed - 8.2mph working speed. Intervals were 40sec. each
Did 7 intervals at 8.2

Sooooooo a total of 9 int. at working speed.

hahahahahaa your recovery speed is my working speed. guess I gotta start somewhere!

[Klinger]

Originally Posted by gcs118

Amanda those are some pretty darn good squats, especially for a female. Most of the guys I see "squatting" don't even put up 225. You got some beastly legs!

You have much to learn, grasshopper. Never use legs and beastly in the same sentence when addressing a woman.

But I second the praise on the squat weight. And those 40-pound DB rows are pretty damn good, too.

[.V.]

I'm sure the beastly was meant as a compliment. I took note of your cardio speed. Your recovery speed is FASTER than my best running speed. I can walk a 10 minute mile - but can only get a 12 minute mile when I run. You running people always impress me. And yes - some runners do get beastly legs - which generally look good on them. I remember seeing this old lady where I go to attempt running once - I WISH I had legs like that - and I'm a guy.

[ajarvis]

Ahh thanks guys! I never know what to post in your journals cause you seem so far ahead of me lol.
gcs118, I'll take the beastly legs comment as a compliment I'm finally back up to a weight in sqats that I'm happy about!
Thanks for the compliment zoetastic! You're right everyone starts somewhere, and I sure didn't start here lol.
Awelch503, a walking speed of 10min mile is great! That would be a good cardio workout!

[midgetcop]

Damn girl, nice squats! : Are you squatting in a cage, or are you using the Smith machine?

I'm also impressed by your db bench weight. I'm going to get all girl-catty-jealous on you!

[ajarvis]

Thanks!

I don't do them on a machine. Just in a squat rack with a barbell, and plates

[ajarvis]

Friday April 22nd

Cardio

Nice and easy today. My legs are sore from yesterday.

Did 30min. Not worrying about distance or speed. I averaged 6.3mph on speed, and did 3.13miles

[Zoetastic]

Originally Posted by ajarvis

Friday April 22nd

Cardio

Nice and easy today. My legs are sore from yesterday.

Did 30min. Not worrying about distance or speed. I averaged 6.3mph on speed, and did 3.13miles

The fact that you do that totally helps me. It makes me realize it's possible to be done. And that maybe, just maybe, if I keep working at it, someday I'll be able to do it too.

[ajarvis]

No maybe about it! I'm sure you can!

[gcs118]

lol just to clarify I did mean beastly as a compliment! as very strong legs. I'm sure they do not look beastly with all that running, they must look purty darn good.