Week 11

Week 11: August 23,2010

This is the first week of my new routine. I’m going to focus on working out with Jesse on Tuesdays, Thursdays, and Saturday Mornings. I’m also going to try out the boot camp that Jesse co-leads with another trainer on Fridays. I’ll let you know how that works out later this week.

Tuesday: Chest

-Flat dumbbell press- 10 reps (5, 15, 25, 35, 45, 55)
-Conditioning test: planking on a punching bag I had to sprint and jump
up on the training table and then back to the bag. This routine was repeated 5 times. I took a break and did the whole routine 3 more times.
-machine flies (upstairs) 5 sets/10 reps with a 2 second hold/ going up 2 plates each set.

Thursday: Legs

- Leg press (1 warm up set of 20), 5 sets of 10 reps (1 plate,2p,3p,4p,5p)
- Dumbbell dead lift w/ knee lifts after each rep. 5 sets of 10 (5,15, 25,35,45)
- Squatting medicine ball jumps- 3 sets of 5
- Squatting jump onto Bosu ball- 1 set of 5 reps
- Squatting jump w/ medicine ball onto Bosu ball- 1 set 5 reps

Saturday: Arms

-Decline Dumbbell Curls- 20 reps per set (10 palms up/ 10 hammers)
(5, 8, 15, 20, 25, 30)
-Superman Tricep Extensions 10 reps per set (5, 8, 15, 20, 25, 30)

-Treadmill intervals’- 3 intervals on the treadmill with a 1-minute plank in
between. 1st interval: crazy incline jogging for 2 minutes, 2nd interval:
Crazy incline for 1 minute, 3rd interval: crazy incline for 30 seconds