In The Gym: Weekly Workouts 6.23 to 6.29

 June 23rd Rest Day

 

June 24th (home)

  • Leg Raises: 30
  • Squats:
    • Narrow 2×9
    • Narrow with back kick 2×9
    • Basic 2×9
    • Basic with side leg lift 2×9
    • Sumo 2×9
  • Pushups:
    • Basic 2
    • One Legged 2
    • T-Raise 2
    • Diamond 2
  • Plank: 45 seconds
  • Cardio: 2 mile run on trail

 

June 25th Rest Day

 

June 26th (home)

  • Plank: 50 seconds
  • Pushups:
    • Basic 3×1
    • One Legged 3×1
    • T-Raise 3×1
    • Diamond 3×1
  • Squats:
    • Narrow 2×6
    • Narrow with back kick 2×6
    • Basic 2×6
    • Basic with side leg lift 2×6
    • Sumo 2×6
  • Leg Raises: 30

 

June 27th (home)

  • Leg Raises: 35
  • Squats:
    • Narrow 4×5
    • Narrow with back kick 4×5
    • Basic 4×5
    • Basic with side leg lift 4×5
    • Sumo 4×5
  • Pushups:
    • Basic 2×2
    • One Legged 2×2
    • T-Raise 2×2
    • Diamond 2×2
  • Plank: 1 minute
  • Cardio: 2 mile run on trail

 

June 28th (gym)

  • Plank: 1 minute
  • Squats:
    • Narrow 3×7
    • Narrow with back kick 3×7
    • Basic 3×7
    • Basic with side leg lift 3×7
    • Sumo 3×7
  • Leg Raises: 40
  • Weights:
    • Dumbbell Bench Press 3×12
    • Flat Bench Cable Flyes 3×12
    • Overhead Dumbbell Tricep ‘Dip’ 3×12
    • Tricep Pushdown 3×12
  • Cardio: 1 mile run @ 6mph

 

June 29th (gym)

  • Cardio: 2 mile run @ 5mph
  • Weights:
    • Wide Grip Lat Pulldown 3×12
    • One Arm Dumbbell Row 3×12
    • Seated Cable Row 3×12
    • Underhand Cable Pulldown 3×12
  • Squats:
    • Narrow 2×6
    • Narrow with back kick 2×6
    • Basic 2×6
    • Basic with side leg lift 2×6
    • Sumo 2×6
  • Plank: 1 minute 10 seconds
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In The Gym: Weekly Workouts 6.16 to 6.22

 

Last week I accepted a position at my gym. Aside from being exceedingly thankful for the job, I’m equally as thankful for the convenience of being able to already be at the gym for a workout. Things were getting a bit tight financially driving to the gym several times a week, but now I’ll already be there! Unfortunately this means that there will not be consistency regarding my actual days at the gym nor how often during the week, BUT I like the spontaneity it affords me. Routine is great, planning is great, but I’m seeing the blessing of variety.

 

So, this weeks workouts will be as follows:

 

June 16th (home)

  • Leg raises: 6
  • Plank: 20 seconds
  • Squats: 6 of each
    • Narrow
    • Narrow with back kick
    • Basic
    • Basic with side leg lift
    • Sumo
  • Pushups: 1 rep of each
    • Basic
    • One legged (1 each leg)
    • T – raise
    • Diamond

 

June 17th (gym)(normally my weight sessions are not this long, but pushing the limits this day)

  • Cardio: 1 mile run @ 5mph
  • Weights:
    • Dumbbell Bench Press 2×12
    • Flat Bench Cable Flyes 2×12
    • Overhead Dumbbell Tricep ‘Dip’ 2×12
    • Tricep Pushdown 2×12
    • Wide Grip Lat Pulldown 2×12
    • One Arm Dumbbell Row 2×12
    • Seated Cable Row 2×12
    • Underhand Cable Pulldown 2×12
    • Dumbbell Alternate Bicep Curl 2×12
    • Seated Dumbbell Press 2×12
    • Dumbbell Side Lateral Raise 2×12
    • Seated Bent-Over Rear Delt Raise 2×12
  • Squats: 10 of each
    • Narrow
    • Narrow with back kick
    • Basic
    • Basic with side leg lift
    • Sumo
  • Leg Raises: 8
  • Plank: 20 seconds

 

June 18th Rest Day

June 19th (gym)

  • Cardio: 1.25 mile run @ 5mph
  • Weights:
    • Dumbbell Bench Press 3×12
    • Flat Bench Cable Flyes 3×12
    • Overhead Dumbbell Tricep ‘Dip’ 3×12
    • Tricep Pushdown 3×12
  • Squats:
    • Narrow 2×6
    • Narrow with back kick 2×6
    • Basic 2×6
    • Basic with side leg lift 2×6
    • Sumo 2×6
  • Plank: 30 seconds
  • Leg Raises: 10

 

June 20th (gym)

  • Cardio: 30 minutes on elliptical
  • Weights:
    • Wide Grip Lat Pulldown 3×12
    • One Arm Dumbbell Row 3×12
    • Seated Cable Row 3×12
    • Underhand Cable Pulldown 3×12
  • Squats:
    • Narrow 3×5
    • Narrow with back kick 3×5
    • Basic 3×5
    • Basic with side leg lift 3×5
    • Sumo 3×5
  • Plank: 30 seconds
  • Leg Raises: 16

 

June 21st (gym)

  • Cardio: 1.5 mile run @ 5mph
  • Weights:
    • Dumbbell Alternate Bicep Curl 3×12
    • Seated Dumbbell Shoulder Press 3×12
    • Dumbbell Side Lat Raise 3×12
    • Seated Bent-Over Rear Delt Raise 3×12
  • Squats: 10 of each
    • Narrow
    • Narrow with back kick
    • Basic
    • Basic with side leg raise
    • Sumo
  • Plank: 40 seconds
  • Leg Raises: 20

 

June 22nd (home)

  • Plank: 45 seconds
  • Pushups:
    • Basic 2×1
    • One Legged 2×1
    • T-Raise 2×1
    • Diamond 2×1
  • Squats:
    • Narrow 2×8
    • Narrow with back kick 2×8
    • Basic 2×8
    • Basic with side leg lift 2×8
    • Sumo 2×8
  • Leg Raises: 25