Workout Updates

I'm back in the weight room and happy as a clam! How happy are clams anyway? Ok my week looked like this:

• Monday ~ holiday, no workout


• Tuesday ~ met with a personal trainer who mostly wasted my time...


• Wednesday ~ Stage One, Workout A NROLFW* + 1 hour of Aqua Zumba


• Thursday ~ 30 minutes on stationary bike + a few laps around the indoor track


• Friday ~ Stage One, Workout B NROLFW**


• Saturday ~ rest day


• Sunday ~ heading in for Aqua Zumba this afternoon

*Stage One Workout A; 1st workout:

• Squats: 2 sets x 15 reps with 25 lb dumbell goblet hold


• Pushups: 2 sets x 10 reps at 45 degree angle on weight bench


• Cable Rows: 2 sets x 15 reps at 70 lbs


• Step Ups: 2 sets x 15 reps on each leg on a 6" step, body weight


• Prone Jack knife on Swiss Ball: 2 sets x 10 reps

**Stage One Workout B; 1st workout:

• Deadlifts: 2 sets x 15 reps with 50 lb preweighted bar


• Shoulder Press: 2 sets x 15 reps with 12.5 lbs first set; 15 lbs second set (each arm)


• Lat Pull Downs: 2 sets x 15 reps with 70 lbs first set; 85 lbs second set


• Alternating Lunges: 2 sets x 30 reps (15 each leg) with 3 lb hand weights


• Swiss Ball Crunches: 2 sets x 10 reps holding a 10 lb weight on my chest

So there you have it ~ my workouts for the week.