...v3 for the weekend....

saturday:

ran 1 mile with the dogs

sunday:

50 kb side bends (each side)

50 twisting crunches

50 leg raises

25 back extensions

10 neck raises

10 neck side-to-side

30 kb squats

the bitch is back....

i have been training again, and now will start to log my workouts (again).

today was a great little session....full body....i plan to train 3 days a week

circuit training, 3 rounds, no rest between exercises, 30 seconds between rounds

R1:

chinups - 3

pushups - 10

walking lunges - 20

R2:

chinups - 2

pushups - 10

walking lunges - 15

R3:

chinups - 2

pushups - 10

kettlebell squats - 25

V3 - training for 7/15 and 7/17/2009

7/15: 100 body weight squats 34/33/33

7/17:

bench presses:

• 55 lbs x 25
• 55 lbs x 20
• 55 lbs x 15
• 55 lbs x 10
• 55 lbs x 10

bent over barbell rows:

• 55 lbs x 15
  
• 55 lbs x 10
• 55 lbs x 10
• 55 lbs x 10
• 55 lbs x 8
  

V3 - training for 7/13/09

today was cardio...i did the arc trainer at power up 13 minutes on highest incline and 52 resistance... heart rate between 153 and 163 for the duration (warm-up and cool down not included)

V3 training for 7/12/09

bench presses:

• 45 lbs x 12
• 75 lbs x 6
• 75 lbs x 6
• 75 lbs x 6
• 75 lbs x 8

body rows:

• 10
• 9
• 9
• 8
• 8
• 7

hammer curls - triceps kick backs (super sets -15 lbs db each hand)

• 10/10
• 10/10
• 19/10
• 5/5

V3 - training for 7/8/09

circuit training today for legs, no rest:

20 walking lunges
20 standing side leg lifts
20 single leg calf raises (each leg)

repeated for three sets

V3 - training for 7/6/2009

warmed up with 25 push-ups then did kettle bell compound movements (curl, over head press, triceps extension, and a lat resistance, lowering the kb, straight armed back to the start position)...

25 push-ups
5 sets of 20 kettle bell compound movements
50 crunches
50 leg lifts