Archive for April, 2009

THURSDAY, APRIL 30, 2009

April 30, 2009

SEATED PULLEY ROW

Seated Pulley Row from Debbie Groll on Vimeo.

On Thursday,  I did Back, Biceps and Abs as well as stepper.  Here is the info:

Lat Pull down     40 lbs x15    45 lbs x 8         45 lbs x 8

1 Arm DB Row    15 lbs x15    15 lbs x12        15 lbs x 8

Close Grip PD     45 lbs x 12   50 lbs x 10        50 lbs x 8

Seated Pulley     50 lbs x12    60  lbs x10       60 lbs x 8

Barbell curl         35 lbs x12    35 lbs x 10       35 lbs x 8

Alt Dumbbell      15 lbs x15     15 lbs x12        15 lbs x12

Crunches                 25                  25                   25

Abs – knee in           25                  25                   25

Abs – Leg Raises     25                  25                   25

Abs – Sit ups            25                 25                   25

Stepper – 31 minutes at level 6   for 277 calories burned

WEDNESDAY, APRIL 29, 2009

April 29, 2009

HERE IS A FRIGHTENING LOOK AT ME TRYING TO GET ABS!

ABS – OUCH from Debbie Groll on Vimeo.

It was Chest/Shoulders/Triceps and Ab day and here are the stats:

Bench Press        45 lbs x15       55 lbs x8          65 lbs x 5 
Incline Fly           15 lbs x 12      15  lbs x 10      15 lbs x 8

Pushups                 8                        8                   8   (wimpy girly ones)

Db Pullover         15 lbs x 12      15 lbs x 12       15 lbs x 12

Military Press      35 lbs x 8        35 lbs x8         35 lbs x 6

Upright Row       35 lbs x 12      35 lbs x 10     35 lbs x 8

Side Lat Raise       8 lbs x 12        8 lbs x 10       8 lbs x 8

Bent Over Lat       8 lbs x 12        8 lbs x 10       8 lbs x 8

Tric. Ext Lying        35 lbs x 8          zip               zip

Pulley Push Down  20 lbs x12     20 lbs x8        20 lbs x6

Crunches                 25                      25                   25

Abs – knee in           25                      25                  25

Abs – Leg Raises     25                       25                 25

Abs – Sit ups            25                      25                  25

Stepper – 31 mins for 285 calories burned  on levels 6 & 7

 

 

TUESDAY, APRIL 28, 2009

April 29, 2009

blogcartoon

OK, OK…So I didn’t talk myself into it today…Seriously though, took a much needed day off.

MONDAY, APRIL 27, 2009

April 28, 2009

POSITION IS EVERYTHING IN LIFE????

legcurl2

It was legs/butt day.  Above is the leg curl part of the workout. (using 20 lbs in pic)

Here are the stats:

Squats               65 lbs x 15     85 lbs x 10      85 lbs x 8

Lunges              45 lbs x15      45 lbs x12         45 lbs x 8

Stiffies               45 lbs x 15    45 lbs x 12         45 lbs x 8

Leg Exten.        50 lbs x 15        60 lbs x10        60 lbs x 8

Leg  curl            25 lbs x10       25 lbs x 8            25 lbs x   6

SBLE*                  25                      25                       25*standing back leg ext.

Bridges                25                     25                           25

Hip ext                 25

Feather Kick        25

Stepper :  30 minutes and 272 calories burned on level 6.

SATURDAY, APRIL 25 & SUNDAY, APRIL 26, 2009

April 26, 2009

The East Coast had a heat wave this weekend.  Instead of stepping on Saturday,  we went to the beach.beach-003_0001beach-004_0001

Ended up walking about 2.5 miles and interestingly even though I do the stepper consistently I was a bit sore this morning.  I guess walking in the sand uses different muscles than just stepping..  Gives credence to mixing it up!

On Sunday,  I did Back, Biceps and Abs as well as stepper.  Here is the info:

Lat Pull down     40 lbs x15    45 lbs x 8         45 lbs x 6

1 Arm DB Row    15 lbs x15    15 lbs x12        15 lbs x 8

Close Grip PD     45 lbs x 12   50 lbs x 8        50 lbs x 8

Seated Pulley     50 lbs x12    60  lbs x10       60 lbs x 8

Barbell curl         35 lbs x12    35 lbs x 10       35 lbs x 8

Alt Dumbbell      15 lbs x15     15 lbs x12        15 lbs x12

Crunches                 25                  25                   25

Abs – knee in           25                  25                   25

Abs – Leg Raises     25                  25                   25

Abs – Sit ups            25                 25                   25

Stepper – 30 minutes at level 6   for 270 calories burned

I am very excited that my Mom started a strength training program today.  She is walking almost every day and 3 times per week she is now going to do bench press, military press, one armed dumbbell row, bicep curl and tricep extension. She is starting with  one set and 2 lb dumbbells & we will see how she does and increase the weights and/or sets slowly.

FRIDAY, APRIL 24, 2009

April 24, 2009

It was a long day with flu’s everywhere. My cousin had what seemed to be the flu a few weeks ago. He wasn’t overly concerned as it appeared that many of us were down with it. He relapsed a week ago and went back to the dr. and it was determined he had a blood infection. He was hospitalized and after an EKG and an echocardiogram, they determined he had a mitral valve prolapse, as well as endocarditis, which will require surgery. As far as we know, he had no pre-existing murmur or valve issues so either the bacteria damaged the valve, or he did actually have a minor prolapse, which was exasperated by the bacteria. The theory also is that the bacteria might have gotten into his bloodstream from a recent dental visit. Pretty scary stuff.

The other unsettling flu news that hit the wires today is the swine flu outbreak in Mexico, where authorities closed schools, museums, libraries and theaters in the capital on Friday to try to contain an outbreak that has spurred concerns of a global flu epidemic.

OK, on to more upbeat stuff.

Today was:

CHESTSHOULDERSTRICEPS from Debbie Groll on Vimeo.

Bench Press        45 lbs x15       55 lbs x8          65 lbs x 5 

Incline Fly           15 lbs x 12      15  lbs x 10      15 lbs x 8

Pushups                 8                        8                   8   (wimpy girly ones)

Db Pullover         15 lbs x 12      15 lbs x 12       15 lbs x 12

Military Press      35 lbs x 8        35 lbs x8         35 lbs x 6

Upright Row       35 lbs x 12      35 lbs x 10     35 lbs x 6

Side Lat Raise       8 lbs x 12        8 lbs x 10       8 lbs x 8

Bent Over Lat       8 lbs x 12        8 lbs x 10       8 lbs x 8

Tric. Ext Lying        35 lbs x 8          zip               zip

Pulley Push Down  20 lbs x12     20 lbs x8        20 lbs x6

Crunches                 25                      25                   25

Abs – knee in           25                      25                  25

Abs – Leg Raises     25                       25                 25

Abs – Sit ups            25                      25                  25

Stepper – 40 mins for 362 calories burned using mostly level 7

THURSDAY, APRIL 23, 2009

April 23, 2009

LEANING TOWER OF PIZA

STIFF LEG DEAD LIFTS from Debbie Groll on Vimeo.

I did legs and butt today as well as stepper.  Here are the stats:

Squats               65 lbs x 15     85 lbs x 10      85 lbs x 8

Lunges              45 lbs x15      45 lbs x12         45 lbs x 8

Stiffies               45 lbs x 15    45 lbs x 12         45 lbs x 8

Leg Exten.        50 lbs x 15        60 lbs x10        60 lbs x 8

Leg  curl            25 lbs x10       25 lbs x 8            25 lbs x   6

SBLE*                  25                      25                          25*standing back leg ext.

Bridges                25                     25                           25

Hip ext                 25

Feather Kick        25

Stepper :  40 minutes and 368 calories burned on level 7.

WEDNESDAY, APRIL 22, 2009

April 23, 2009

spooky3

NUFF SAID??  Only did 20 minutes on the stepper for 178 calories burned.

TUESDAY, APRIL 21, 2009

April 22, 2009
I will embrace and accept my butt while I do everything I can to improve it!  I am sure this would drive the 2BIGDOODS to drink 🙂

 http://beta.twiddeo.com/video/?d=2238

 

Lat Pull down     40 lbs x15    45 lbs x 8         45 lbs x 6

1 Arm DB Row    15 lbs x15    15 lbs x12        15 lbs x 8

Close Grip PD     45 lbs x 12   50 lbs x 8        50 lbs x 8

Seated Pulley     50 lbs x12    60  lbs x10       60 lbs x 8

Barbell curl         35 lbs x12    35 lbs x 10       35 lbs x 8

Alt Dumbbell      15 lbs x15     15 lbs x12        15 lbs x12

Crunches                 25                  25                   25

Abs – knee in           25                  25                   25

Abs – Leg Raises     25                  25                   25

Abs – Sit ups            25                 25                   25

Stepper – 40 minutes at level 7  with cooldown period for 356 calories burned

MONDAY, APRIL 20, 2009

April 20, 2009

Had a good day today with a lot of energy and managed to get my workout done early. 

Thought I’d include some comic relief for your viewing pleasure 🙂 

pushing-up

PUSH-UP ***FAIL***

http://beta.twiddeo.com/video/?d=2203

Bench Press        45 lbs x15       55 lbs x8          65 lbs x 5 

Incline Fly           12 lbs x 12      15  lbs x 10      15 lbs x 8

Pushups                 8                        8                   8   (wimpy girly ones)

Db Pullover         15 lbs x 12      15 lbs x 12       15 lbs x 12

Military Press      35 lbs x 8        35 lbs x8         35 lbs x 6

Upright Row       35 lbs x 12      35 lbs x 10     35 lbs x 6

Side Lat Raise       8 lbs x 12        8 lbs x 10       8 lbs x 8

Bent Over Lat       8 lbs x 12        8 lbs x 10       8 lbs x 8

Tric. Ext Lying        35 lbs x 8          zip               zip

Pulley Push Down  20 lbs x12     20 lbs x8        20 lbs x6

Crunches                 25                      25                      25

Abs – knee in           25                      25                      25

Abs – Leg Raises     20                       20                     20

Abs – Sit ups            20                      20                     20

Stepper – 40 mins for 356 calories burned using mostly level 7 with a cooldown.