Week 13

Week 13: September 6, 2010

With the Labor Day holiday and work commitments I was only able to workout with Jesse two times this week. I was able to start the running plan that was developed for me through the VO2 Max training session I did earlier in August.

Tuesday: Running

Although my work schedule did not allow me to workout with Jesse today I was able to go to the club and start my running plan. This running plan was based out of the VO2 Max testing that I did with personal trainer, Sara Johnson, several weeks ago. This testing developed a plan for running efficiently, burning fat, and gaining speed. Basis on my routine of working out with Jesse, Sara set the plan based on running twice per week.

My first running workout consisted of a 10 minute warm-up and then a base builder workout for 15 minutes. These 15 minutes were spent running at two different levels. The first level was for two minutes with my heart rate between 144-155, I then had to transition to a heart rate of 156-163 for 1 minute. I did 5 intervals before ended. The workout concluded with a 10 minute cool down.

You definitely need a heart rate monitor to do this sort of training. I was excited to find out that I just had to use my heart rate monitor strap and it communicated with the treadmill! Also, I used one of the new treadmills and it was sweet, smooth ride!

Thursday:
Arms-
-Dumbbell Curls (10 hammer, 10 palms-up) 5, 12, 20, 25, 30

-Straight Bar Curls- 10 reps; 30, 40, 50, 60

-Planking Tricep Kickbacks-10 reps; 5, 8, 15, 20- In a plank position
One arm at a time I had to lift up and kick back, alternating arms.

-Tricep push-ups/jump-ups and combo punch- 2 sets of 10 each.
For this exercise I had to complete a tricep push-up, then jump-up
And complete a combination punch on the bag twice.

Saturday:
Shoulders (light)-
-military press- 12 reps- 5, 15, 20, 25, 35,
-side raises-12 reps- 5, 8, 15, 15, 15
-front raises-12 reps- 5, 8, 15, 15, 15
-rear delts on bench-12 reps- 5, 8, 15, 15, 15, 20
-shrugs- 12 reps- 15, 25, 35, 45, 60
-straight bar forearms extensions
(3 positions: palms up, palms down, palms down full extension)
7 reps in each position- 20, 30, 30, 40(just palms up)
** After my workout I also had an opportunity to compete against another client of Jesse in several different competitions. The loser had to do 10 push-ups. These different competitions included: longest plank, most number of push-ups(holding up and down), dead lift medicine ball free throws, dead-lift moving of pad up and down the gym floor, 3 point shooting & high knees,
swiss ball “dodgeball”