New updated workout, out with old in with new..

Bonnie · Post by **Bonnie** » Fri Aug 07, 2009 5:48 pm

Todays workout

HIIT on elliptical
warm up ( walk to gym )
1min up 2min down x 3
5 mins slow
1min up, 2 min down for twenty minutes..

Actually is not quite one min, is more like 56 seconds before I feel as though I cant possibly, continue..heartrate is between 154 -155..in low mode & 165-170 in the 1 min sprint Hopefully that is correct.I know that I was worn out at the end.Have a good day people

ldematto · Post by **ldematto** » Fri Aug 07, 2009 8:37 pm

Bonnie - what does 1 min up, 2 min down mean? I can't envision HIIT on the elliptical - I'm sure it's just limited knowledge of the machine but I'd like to use it for HIIT as it's low impact vs the treadmill.

fitoverforty · Post by **fitoverforty** » Fri Aug 07, 2009 9:21 pm

Bonnie wrote:heartrate is between 154 -155..in low mode & 165-170 in the 1 min sprint Hopefully that is correct.I know that I was worn out at the end.

You are working it girl! I'm worried 165 - 170 is a bit high. But that will come down with further conditioning. You might back off of the intensity a bit if you are feeling really worn out, or a lightheaded at all.
Keep up the hard work!

Bonnie · Post by **Bonnie** » Fri Aug 07, 2009 10:07 pm

It used to be 180 abt 6 months bk

Yeps I'm being careful & thanks for the concern.On last cycle I thought ohhh lets make this a good one, pedaling as fast as possible, lmao I looked down & speed was about 9.5, I laughed inside & said YUP Im tuckered. Have a great weekend !

Bonnie · Post by **Bonnie** » Sat Aug 08, 2009 4:48 pm

Todays Workout

DB press ( palms facing )
1x8x20lb
2x8x25lb

DB Reverse flys
3x8x15lbs

DB Pullovers
1x8x25lbs
2x8x30lbs

DB Lat raises (side)
3x8x15lbs

Bulgarian Squats !!
3x8x15lbs DB

Deadlifts
3x5x108.8lbs

Russian twists w ball
3x8x25lbs

Decline Leg raises
3x8

Ball crunch w cable
3x8x 35lbs

Plank
2x30secs (front)
2x15secs (sides)

Had to visit another gym today, cos mine is closed on weekends, for now..was a bit intimidating at first, though once I settled into routine, was ok, gym r few men & lotsa space, this one I HAD to enter the mens...supposed territory

They didn't seem to mind to much, place was cluttered with to many unecessary benchs etc, back to beloved empty gym on monday

swanso5 · Post by **swanso5** » Sat Aug 08, 2009 9:12 pm

nothing real bad about exceeding heart rate max for a short period of time, just means your working hard

www.uponlinetraining.com

Bonnie · Post by **Bonnie** » Mon Aug 10, 2009 12:37 pm

ldematto wrote:Bonnie - what does 1 min up, 2 min down mean? I can't envision HIIT on the elliptical - I'm sure it's just limited knowledge of the machine but I'd like to use it for HIIT as it's low impact vs the treadmill.

Sorry missed this question, means onemin sprint two min steady pace

Bonnie · Post by **Bonnie** » Mon Aug 10, 2009 1:04 pm

Todays workout

10 min on treadmill

DB Press ( semi- supinated )

3 x 8 x 25lbs

alternating with

Seated Rows

3 x 8 x 80lbs

Close grip pulldowns ( SS)

2 x 8 x 60lbs
1 x 8 x 70lbs

Alternating with

DB Millitary press (SS)

2 x 8 x 20lbs
1 x 8 x 25lbs

Back Squats

1 x 6 x 75lbs
1 x 5 x 85lbs
1 x 5 x 90lbs

Romanian Deadlifts

1 x 5 x 85 lbs
2 x 5 x 90lbs

Woodchoppers

3 x 8 x 10lbs (MB)

Hanging leg raises

3 x 8

Crunchs w Ball

3 x 8 x 10lb (MB)

Planks

2 x 30 secs
2 x 15 secs ( sides )

I must admit I'm STILL in shock after discovering there is 30 lbs of FAT on body..

Cant weigh the water part so duno what it is.Though I did have a man stop me on the street on saturday, to tell me that body looks fantastic & keep up the good work ! I found I was hungry today, by the time I hit the squats..even though I ate, oatmeal, yoghurt & one yummy bowl of fruit for the day

So I'm assuming more protein ? Though I did eat cereal & fruit to close together also. weight has dropped this week to 132.4 from 133.5..this is clothed weight, cant stand naked in the gym

Have a great day everyone

ldematto · Post by **ldematto** » Mon Aug 10, 2009 4:41 pm

80lb Rows?? OMG! I have a real hard time with 50 lbs!! Go girl- you are awesome!!!

I've been drinking all afternoon (vodka!) But did workout this morning! Tomorrow cardio -wish me luck!

Bonnie · Post by **Bonnie** » Mon Aug 10, 2009 5:32 pm

That is with the pulley machine, not DB

Vodka ?? Making me wish I drank still

Enjoy ! & yes all the luck with cardio, hope u r not hung over.

swanso5 · Post by **swanso5** » Mon Aug 10, 2009 5:32 pm

if they haven't counted water weight then it won't be right...i'll find the thread with your numbers on it work it our properly

Bonnie · Post by **Bonnie** » Mon Aug 10, 2009 5:34 pm

Thanks

swanso5 · Post by **swanso5** » Mon Aug 10, 2009 5:36 pm

actually can you give them to me here? weight etc

Bonnie · Post by **Bonnie** » Mon Aug 10, 2009 5:40 pm

weight 132.4 (clothed)

Hips 35
waist 30
thigh 21.5
calf 14.25
chest 33
forearm 9.5
wrist 6
bicep 9.5

Duno if u need anything else, this is what I used to find body fat, though I think i measured calf standing as opposed to sitting.

swanso5 · Post by **swanso5** » Mon Aug 10, 2009 5:42 pm

how did you find out your ?