Tag Archives: cardio

Just So You Know I’m Not Completely Full of It…

25 Aug

I did go to the gym the other night after I posted about all the horrible things I did to myself over the weekend and the following is what I’m dubbing “The Repentance Workout.”

Warm-up: Half mile jog at 5.0 mph no incline (about 6 minutes)

Legs & Hips (where I gain all of my weight and therefore focus on):

Quad extensions – 3 sets of 12, 50 lbs

Deadlifts – 3 sets of 15, 50 lbs

Squats – 3 sets of 12, 85 lbs

Lunge & Bicep Curl – 1 set of 12 (each leg) with 12 lb weights (curl at top of each lunge – total of 24 reps)

Walking lunges – Once back and forth across the gym with 12 lb weights

Hip Abduction – 3 sets of 12, 60 lbs

Arms (by this time I was pretty tired and knew I still had to do cardio, so I kept it short):

Push-up – 1 set of 10

Cardio (told you arms were quick!):

Jog at 5.0 mph at no incline for 5 min – up speed to 8.0 for 45 sec, back down to 5.0 or 6.0. Alternate speed of intervals for 1.5 miles.

Walk at a pace of 4.0 at an incline of 7.0 for remaining half-mile. Decrease incline to zero and speed to 3.5 for 5 minute cool down.

Then do 10 wide incline push-ups using the hand rail of the treadmill and 10 close-grip (tricep) push-ups (because they’re easier than regular floor push-ups and you feel guilty about not doing more arms earlier).

Then go home, go to bed and sleep 45 min past your alarm the next morning because your body hates you for a whole new set of reasons.

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