By and Bye
a blog about a girl getting rid of some extra pounds.Archive for strength training
week 5 – day 3
Strength Training, Week 5, Day 1
block 2, day 2
15 reps
1 set x chest – push ups
2 sets x 8lbs x back – one-arm row with dumbbells
2 sets x abs – combo ab curl
2 sets x 8lbs x biceps – biceps curl with reverse grip
1 set x 5lbs x triceps – one-arm french press
2 sets x 5lbs x shoulders – overhead press
1 set x 5lbs x buttocks & hips – squat holding dumbbells
1 set x legs – side lifts
stabilizer – isometric inner thigh squeeze 3 x 5-10sec
Polar
12:13 PM
Duration: 00:11:20
77 Calories
Heart Rate
max: 141 76%
avg: 111 60%
Exe. time in zone 102 – 167: — 08:17
Cardio: Week 5, Day 3
gazelle
18:03 min
166.1 cal
1.37 miles
polar
12:26 pM
00:18:05
212 cal
40% fat
heart rate
max 86% 159
avg 79% 147
moderate 00:14:58
hard 00:00:00
light 00:03:07
*289
w5*783
week 5 – day 1
Strength Training, Week 5, Day 1 – 5lb weights
block 2, day 1 15 reps, 1-2 sets
chest – push ups
back – one-arm row with dumbbells
abs – combo ab curl
biceps – biceps curl with reverse grip
triceps – one-arm french press
shoulders – overhead press
buttocks & hips – squat holding dumbbells
legs – side lifts
stabilizer – isometric inner thigh squeeze 3 x 5-10sec
–today I did one set with 5lbs weights
I think I can try out my new 8lb weights next time or try doing two sets of 15.
09:02 AM
Duration: 00:10:54
64 Calories
Heart Rate
max: 141 76%
avg: 111 60%
Exe. time in zone 102 – 167: — 08:17
Cardio: Week 5, Day 1
gazelle
18:08 min
169.6 cal
1.4 miles
polar
09:17 AM
00:18:02
207 cal
50% fat
heart rate
max 86% 159
avg 79% 147
moderate 00:13:57
hard 00:00:00
light 00:04:04
*271
week 4 – day 5
Strength Training, Week 4, Day 3 – exercises – 5lb weights
09:50 AM
Duration: 00:10:08
56 Calories
Heart Rate
max: 128 69%
avg: 108 58%
Exe. time in zone 102 – 167: 07:50
Cardio: Week 4, Day 5
gazelle
18:03 min
189.6 cal
1.56 miles
polar
10:02 PM
00:18:08
165 cal
55% fat
heart rate
max 78% 144
avg 71% 131
moderate 00:03:42
hard 00:00:00
light 00:14:36
*221
My ass was dragging today.
week 4 – day 1, day2 and day 3
Bleck, I have finished up a week long visit with my MiL, in which I took from Wednesday to Sunday off. I feel seriously depleted emotionally and it feels good to get back into a regular routine again. I am proud that I started up again after a little break. Myself in the past would have thought it too hard to restart again.
Strength Training, Week 4, Day 1 – exercises – 5lb weights
12:04 PM
Duration: 00:08:11
187* Calories
Heart Rate
max: 141 76%
avg: 116 63%
Exe. time in zone 102 – 167: 08:04
Cardio: Week 4, Day 1 *I did my OwnZone test twice and it said that I was from 21 to 66, that I was elite. Hmmmm, I thought I was amazing. I redid it after the workout and I was back to 21. So the calories for this workout on my polar are off, but I wish that I could burn this many calories in a workout.
gazelle
17:57min
164.4cal
1.35 miles
polar
12:15AM
00:18:02
598 cal
50% fat
heart rate
max 88% 162
avg 81% 150
moderate 00:14:19
hard 00:00:04
light 00:03:39
Cardio: Week 4, Day 2
gazelle
18:03 min
151.3 cal
1.25 miles
polar
01:05 PM
00:18:04
175 cal
40% fat
heart rate
max 79% 147
avg 73% 135
moderate 00:14:01
hard 00:00:28
light 00:03:35
Strength Training, Week 4, Day 2 – exercises – 5lb weights
08:53 AM
Duration: 00:17:04
84 Calories
Heart Rate
max: 120 65%
avg: 104 56%
Exe. time in zone 102 – 167: 09:18
Cardio: Week 4, Day 3
gazelle
18:14 min
154.2 cal
1.27 miles
polar
09:12 AM
00:18:11
192 cal
55% fat
heart rate
max 83% 153
avg 76% 140
moderate 00:09:29
hard 00:00:00
light 00:08:42
total calories burned: 276
Wednesday Weigh in: 339
week 3 – day 5, day 6
Day 5 – off
Day 6
Strength Training, Week 3, Day 3 – exercises – 5lb weights
12:31 PM
Duration: 00:08:11
51 Calories
Heart Rate
max: 129 70%
avg: 111 60%
Exe. time in zone 102 – 167: 06:28
Cardio: Week 3, Day 5
gazelle
17:07 min
156.5 cal
1.29 miles
polar
12:41 PM
00:17:05
175 cal
55% fat
heart rate
max 82% 152
avg 76% 141
moderate 00:06:33
hard 00:00:00
light 00:10:32
