Week 15 & 16

Week 15: September 20, 2010
This week is going to be a light week for me. I’m planning only working out with Jesse on Thursday. This allows me to focus on getting my two weekly runs in on my VO2 Max Running plan. I’m also planning on participating in two other services that Harbor Athletic club offers. One is to have a session with the Harbor Weight loss institute’s nutritionist.


Week 16: September 27, 2010

I’m excited to get back to my regular routine. It feel good to take a week off but with 20 pounds standing between me and my goal weight I felt a bit guilty about not doing much last week.

Another big upcoming event that I’m looking forward to is the switch to Jesse’s morning boot camp sessions. Starting next Monday, October 5th I’ll be switching my routine to 5:30-6:15 am for the next four weeks to participate in the boot camp challenge. I’m really excited about this opportunity to work out every day of the week. I’m still planning on keeping my individual appointments with Jesse on Saturday mornings and possibly doing the 5:15-6:15 PM boot camp.

Tuesday: Legs
-Leg Presses- 2 different motions; one with calf raises and the other just
straight calf raises. 5 sets of 12 reps.
-Hamstring Machine- 5 sets of 12 reps
-Quad Machine (upstairs) 5 sets of 12 reps
-Bosu ball flipped upside down squats, while throwing a swiss ball against
the wall. 3 sets of 1 minute each.

Thursday: Arms
-dumbbell curls (palms out/hammers) 5 sets of 20 reps each
-lunging dumbbell kick backs (alternating arms) 5 sets of 10 reps
-straight bar curls
-straight bar skull crushers- 5 sets of 10 reps

Friday: Boot Camp
This was my second time at the group exercise boot camp. One of the benefits I love about Harbor is that you don’t have to pay anything for these classes, they are included in your membership! This class will definitely kick you butt. It’s a whole bodywork out that ends with a team competition. I’d highly recommend it.

Saturday: Shoulders
-straight bar sitting shoulder press- 5 sets of 12
-side raises / front raises- 5 sets of 12
-final set 6 reps (hold for 30 seconds)
-dumbbell shrugs- 5 sets of 12 (15, 40, 50, 60, 85)