Before I start the change in routine, I am taking a week off exercise. I am VERY tired from teaching aerobics classes and coaching training clients. I need a week to reset my body (and metabolism), then change it up.

Okay, so my week off is over: Here's what I did today:

Endurance workout, back to back weight decreases, no rest:
DB flat bench: 15lbs x 15 reps, 12 lbs x 15 reps, 10lbs x 15reps x 3 sets
DB flyes: 12lbs x 15 reps, 10lbs x 15 reps, 12lbs x 15 reps x 3 sets
AND
Tricep banded bent over kickbacks: 3 sets of 15-20 reps
AND
20 mins recumbent bike - hill program level 3...pretty easy, have to go harder next time.

It took 55 mins to do this workout and my triceps were burned the eff out by the time I was done. I am certain I am going to be sore tomorrow. I have to say, I hate this workout and the others that are sure to follow, but I know I need to switch it up. So, I am going to stop whining, SUCK IT UP and just do it!

just taught a yoga class...my back is still sore...waiting for robaxacet to kick in, then maybe I can manage a seated shoulder workout and some cardio. Oh my gawd, this is uncomfortable. I have another yoga class to teach tonight...hanging in there....

Finally, got my back healed up enough to continue with my endurance lifting workouts. OMG, this one was exhausting:
BAck and Biceps
warm up: cable mid row: 30 lbs x 20 reps, DB curls: 10lbs, 20 reps

Supersets:
Vertical row machine: 50 lbs x 3 sets x 15-20 reps
DB curls: 10 lbs x 3 sets x 15-20 reps

Assisted pullup machine, pulling 47lbs of my own weight x 3 sets x 15 reps
DB half curls: 8 lbs x 15 top half/15 bottom half x 3 sets

PWO cardio: 15 mins hill program level 12 on recumbent bike.

Heavy Workout: reps/sets

Pushups on toes: 10, 10, 12
Tricep plate presses: 25/10, 35/8, 35/8
Fat girl pullups: 8, 6, 5
Arnold presses: 20/8, 20/7, 20/8
Shoulder presses: 35/2, 30/6, 30/5
Bicep curls: 30/2, 25/6, 25/4
Hammer curls: 25/5, 25/4, 25/6
Rear delt flies, purple resistance band: 6, 6, 7

Notes: exhausting workout, really got my HR up. I feel very good about it

Superset workout

Superset #1
Plate Loaded Leg Press: 370lbs x 4 sets x 6 reps
Reverse Split Lunge, rear foot on bench, body wt. only: 3 sets x 10 reps

Superset #2
Olympic Squat: 95lbs x 1 sets x 6 reps..(too easy), 115lbsx 3 sets x 6 reps
DB SLDL: 30lbs x 2 sets x 10 reps, 35lbs x 2 sets x 8 reps

NOTES: Need more food prior to hard workout like this one!!! Wake up earlier, dumb ass!! The supersets were done with no rest between the 2 exercises. It was exhausting, but good AND worth every minute. I manage to get some cardio in tonight I will post it up tomorrow. Laterz

Monday and Tuesday: off exercise due to too much soreness in legs.

Weds: 1 hr. spin class, 1 hr. yoga class.

Thurs: OFF ALL EXERCISE

Fri: 1 hour flow yoga, 45 mins. abs class

Upper body workout before the party weekend: Heavy wt/reps

Lat pulldown machine: 100/8, 100/8, 100/8
Arnold presses: 20/8, 20/8, 25/6, 25/6
Bicep curls: 25/6, 25/6, 20/8, 20/6
DB incline chest presses: 35/6, 30/6, 30/8, 30/6
Tricep plate presses: 35/8, 35/8, 35/8
Tricep skulls incline bench: 20/6, 20/6,20/6
Cable lat row: 90/5, 80/6, 80/6, 80/6
Rotator cuff exercises, all points of gravity: 5/10, 5/10, 5/10

Nothing else, just PWO shake.

Mon. 30mins. recumbent bike and 1 hr. gentle yoga.
Tues: OFF
Weds: 1 hr. spin and 1 hr. gentle yoga

New lifting plan....I need MO' MUSCLE!!

Sat: Day 1 - Back and 30 - 45 mins. cardio
Sun: Day 2 - Quad dominant leg day and 30 mins. cardio
Mon: Day 3 - Chest and 30 - 45 mins. cardio
Tues: Day 4 - Biceps and 30-45 mins. cardio
Weds: Day 5 - hamstring Dominant leg day and 1.5 hrs.cardio (spin class and walk dog)
Thurs: day off all exercise
Fri: Day 6 - triceps only because I have 2 other fitness classes on this day.

Day 1 is today...will post numbers later.

Workout: Lats, each exercise 3-4 sets, 6-8 reps

Warm up: lite weights and bands, R.O.M stuff
Narrow grip pull down: 90lbs.
Fat girl pullups: 6, 6, 5
Wide grip cable row: 80lbs
Supine lat pull over: 35lb. wt. plate

30 mins. cardio this AM.

Leg Workout: Quad dominant, 4 sets, 6-10 reps per set

Olympic squats: 95lbs and 115lbs
Leg extension: 90lbs and 100lbs
Leg Press 370lbs (weight of sled included)

30 mins cardio PWO

Chest/Shoulder Workout: 3-4 sets per exercise, 6-10 reps

Pushups, 3 different ways: on toes, on bench, diamond: 10, 10, 8
DB Incline Press: 30lbs.
DB lateral raises: 15lbs
DB flyes: 15lbs
DB Arnold press: 20lbs

30mins. cardio pre-workout

WOOT! WOOT!