2-16-2012 Strength Training

Resistance Workout(30 second intervals alternating lifts between sets: Example; Lift 1,lift 2, Lift 1,Lift 2...Then after 3 sets for both lifts I go Lift 3, Lift4,Lift 3, Lift4) 8:30am-9:10am

1. Chest Press(Green/Black)- 35,30,25 Reps
2. Curls(Green/Black)- 25,17,15 Reps
3. Back Rows(Green/Black)- 35,30,30 Reps
4. Single Leg Squats(Green/Black)- 25,15,15 Reps
5. Chest Fly-30,30,21 Reps
6. Leg Swings(Red)- 20,20,20 Reps
7. Upright Rows(Black)- 21,20,20
8. Calf Raises( 3 Direction)- 30,30,30 Reps

I went into the Fitness Center at 12pm-12:50pm and did Bubka's, Extension Bubka's, handstands, windshield wipers, and a take off drill into tap swing. I did this workout for 50mins and then went to my strength training class.

Strength Training (3x10) 1pm-2pm

1. Front Squats- 95,115,125 lbs
2. Bench- 145,155,165 lbs
3. Curls to Shoulder Press(Dumbbells)- 25,27.5,30
4. Straight Back Rows(Going from a sitting position to a laying down position)- 120,130,140 lbs
5. Leg Extension(Single Leg)- 75,80,85 lbs
6. Stability ball Push Up's(Feet On Ball)- Body weight, body weight, body weight
7. Straight Arm Pull Overs(Dumbbells)-25,25,25 lbs
8. Ab Roller- Body Weight, Body Weight, Body Weight
9. Calf Raises(Single Leg)- 145,145,145 lbs

Roll Out/Stretch 


Total Workout Time: 1 hour