Workout for Tuesday June 5th

ZWOW #15

Time: 21:11 (beat her time...she probably did more weight though?)

Used 10 lbs DB's

* could have done more weight on the skullcrushers

* did all regular pushups for the burpees :)

ZWOW #16

3 rounds total with 55 sec left (did not want to do the first one again....it sucked! she kicked my butt also, she did 4 rounds!!!! I did this one after the ZWOW #15 so I don't know if that made a difference....I'll just say it did lol)

* Renegade rows - pushups did on knees; used 10 lbs DB's

* used bodyweight for lunges

* did 1/2 burpees for the squat jump burpees

* used 10lb DB's for sumo deadlift

Monday, June 4th Workout

Golds Gym:

Warmup- 5 min on bike

Chest:
1. Decline seated bench press
2. Flat DB press

Shoulders:
1. Shoulder Presses
2. Around the world superset with upright rows

Back:
1. Cable row
2. Pulldowns

* I forgot that it was only supposed to be Back and shoulders so I did less exercises than expected.  I seem to only be able to workout for like an hour if I'm lucky because of Kaufusi. 

Ran 14 min, walked 1 min (could have ran the whole 15min)
* starting a 5 week 5k training schedule

Thursday May 31st Workout

* yesterday I did go for a 35 min walk with Kaufusi

I came across an old leg/plyo/ab workout I used to do and decided to modify it just a little for today's workout because I didn't workout alone.  Sione's neice has been wanting to get in better shape and she is taking a volleyball class over the summer and needs conditioning....so of course I jumped on board.  Here was our workout today:

5 min warmup on the bike

Circuit #1
repeat 3 times
1. Bench jump burpees (5)
2. Toe taps on step (30)
3. Shoulder press situps (10)

Circuit #2
repeat 3 times
1. Walking lunges (10 each leg)
2. In and out jumps on step (10)
3. Reach situps (20)

Circuit #3
repeat 3 times
1. Skater jumps (20)
2. Shuffle squat jumps (10)
3. Mountain Climbers (30)

- Mele went on the treadmill for about 15 min while I did the leg press machine (pyramid style)

Was a good workout, felt super energized after.  Still need to run!!!!  I weighed myself and I still weighed exactly the same as I did like 3 weeks ago.

#1 Exercise to Ditch Arm Flab

In SHAPE magazine, The American Council on Exercise named what they believed to be the best exercise for arm flab:  http://www.shape.com/blogs/working-it-out/1-exercise-ditch-arm-flab.  Gonna have to add it to my routine and test it out. 

Tuesday, May 29th workout

Walk with Kaufusi: 45 min

100 squats
100 sit-ups (variety)
20 push-ups (regular)

Monday, May 28th Workout

Golds Gym Time:
Chest, Tri's, Bi's

1. Flat bench DB chest press (pyramid style) superset with bench jump full burpees (5) every other set

2. Incline bench DB chest press (pyramid style) superset with elevated plank side touches and knee in's (5 ea side) and planks with toe touch and mountain climbers

3. Seated decline press with 25lb plates superset with abs (reach up's and shld weight ups with side twists)

4. Rope Pulldown (pyramid style) superset with jump split squats, pistol squats (assisted), glute kickbacks and plie squat with side leg lifts ab crunch using 10 lb DB

5. Skullcrushers (pyramid style) superset with side jump step-ups

6. 5 bench dips + 5 V-ups for a total of 30

*warm up- 5 min bike
ran 5 min at the end.....boring on treadmill!!! need to start running outside.

Falling Behind

Just a quick note to catch up.  I have recently moved back down to Utah and my computer has also not been working but it doesn't seem to matter that much because my workouts have been few.  I thought maybe I'd get to go to the gym more but it's only been a handful of times.  There is also no real space to do my home workouts until the garage gets cleared out which hopefully it's SOON!!!! I feel like I am making no progress....going backwards actually.  I've tried going for walks with Kaufusi but it has been too chilly for him this past week so I'm hoping to get my game plan back on and not let these things get in the way of my goals.