The week of the cough..

The week of the cough..

Jan 13, 2014

IMG_20140110_173101_068 (1)New Purple Pants! 😀  Happy Monday!

Since last Monday when I wrote my last entry, I’ve gotten a cold/cough/flu/whatever it may be.  I have a cough about 97% of my day, workout included.  People are really enjoying listening to me hack up a lung while trying to complete my new program!  Ha!  Nothing like catching pneumonia at the gym! 😉

Anyway, here’s what I accomplished despite the coughs.  First, an entire week of workouts! Wahoo!  Secondly, I’ve realized that I have been doing my workouts all wrong.  Well.. not completely all wrong, but kind of.  I’ve done my cardio between each exercise for 1 minute and I am supposed to be doing 1 minute of cardio between EACH SET!  Holy shit.  That’s a lot more cardio. :S  But I decided I’d go for it and jumped in with both feet.

I’m going by day of program vs. day of week.  I’ll try to remember to write both, but if I forget – just FYI.

Tuesday, Day 5: Shoulders and Legs.  DB Step Ups: 2 minutes for warm up.  Side Lateral Raise: 3×15 at 5lbs; DB Step Ups: 3×1 minute, 22, 24, 24.  Front Raise Overhead: 3×15 at 5lbs; Mt. Climbers: 3×1 minute, ?, 51, 53.  I forgot to count the first round. Oops!  Seated Bent Over Rear Delt Raise: 3×15 at 5lbs; One Arm DB Clean: 3×1 minute, 10, 11, 11 each arm with 15lb DB.  Leg Extensions: 3×15 at 40lbs; Skipping in Place: 3×1 minute, ?, 56, 60.  Not counting the first round seems to be a thing..  Seated Leg Curl: 3×12 at 50lbs; Lateral Bound: 3×1 minute, 63, 68, 68.  Leg Press Calf Raises: 3×15 at 100-120lbs; Med Ball Slam: 3×1 minute using 10lb ball, 35, 38, 40.

Wednesday, Day 6: Back, Biceps, and Traps.  Fake Jump Rope: 2 minutes.  Wide Grip Lat Pulldown: 3×15 at 50-60lbs; Fake Jump Rope: 3×1 minute.  Underhand Cable Pulldown: 3×15 at 50lbs; Box Shuffle: 3×1 minute, 36, 32, 36.  Straight Arm Pulldown: 1×15 at 20lbs, 2×12 at 30lbs; Skip In Place: 3×1 minute, 61, 60, 61.  Smith Machine Behind the Back Shrug: 1×15 at 35lbs, 2×15 at 45lbs; Barbell Clean: 3×1 minute using 45lb bar, 17, 15, 12.  Incline DB Curl: 1×14 at 15lbs, 2×12 at 15lbs; DB Lunge: 3×1 minute using 15lb DBs, 28, 38, 30.  High Cable Curls: 1×15 at 15lbs, 1×15 at 20lbs, 1×15 at 25lbs; Goblet Squat: 3×1 minute using 40lb DBs, 26, 20, 22.  Rope Cable Curl: 1×15 at 20lbs, 2×15 at 22.5lbs; KB Swing: 3×1 minute using 25lb plate, 36, 37, 35.  Seated DB Wrist Curl Palm Down: 3×15 at 5lbs; Squat Jump: 3×1 minute, 39, 40, 41.

Thursday, Day 7: REST DAY.

That finishes out Week 1.  I know it’s weird because I started on a Friday.  But I’ll start posting on Fridays now and do whole weeks!  These are awesome workouts!  If you can’t follow it, please comment and ask questions and I’ll try to clarify!!

xoxo – Abby

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