NurseMean’s BodyBlog

I can’t beat the weather. Whenever the weather changes, I get sick. Its been 4 days since I haven’t seen my gym and I’m going crazy. Today I will go back and see how things work out. Especially also that I have been eating out of my diet. Doesn’t make me so good at the gym either. Well we will see how this goes.

Weight lifting upper body

2 sets 20 reps
20 squats to start and 20 squats after every 2 sets

Upright Row 30 lbs
Bicep Curls 20 lbs
Bent over dumbell row 15 lbs
Front lateral raise 10 lbs
Tricep kickbacks 10 lbs
Side lateral raise 10 lbs
Hammer curls 15 lbs
Low row 52 lbs
Tricep pull down 50 lbs
Lat pull down 52 lbs
Seated Dip 75 lbs

Total Squats: 240
Total Time: 45 minutes

~I think next time I do my arm workouts, I will do a more heavier weight. I used 10 lbs because it was what I was more comfortable with. I think I can use a heavier weight to get stronger.

FRIDAY 090116- Crossfit WOD (Modified)

For time:
10 Sit-ups
10 Hip & Back Extensions
17.5 pound Thrusters, 30 reps
40 Pull-ups (Assisted)

20 Sit-ups
20 Hip & Back Extensions
17.5 pound Thrusters, 20 reps
30 Pull-ups (Assisted)

30 Sit-ups
30 Hip & Back Extensions
17.5 pound Thrusters, 10 reps
20 Pull-ups (Assisted)

Time: 22 min

~This is the first time I ever did this workout, so I modified it to where I believe I could do this in a total of 30 min. Next time I do this workout, I’ll probably do more sit ups and back extensions, and keep the thruster pounds at the same level. Plus, I will probably use less weight to assist me on the pull up machine.~

Rest Day

~One rest day every 3 days…

Crossfit.com WOD for TUESDAY 090106 (Modified)

Complete four rounds for time:

Run 400 meters
15 Elevated Push-ups
50 ft Rope Climb, (Seated Machine)

Time: 27 min

~The push ups are suppose to be handstand push ups but I can only do those when Will is there  spotting me so I won’t hit the floor. The trick is to build yourself up to the highest elevated push up you can possibly do, until basically your doing a hand-stand push up. That might take some time. Also, the rope climb was originally 15 ft, but that actually climbing a rope…there was a rope machine there and I put it on the hardest level possible and worked it the best I could. I really feel my biceps burning!!~

Weightlifting (Lower Body)

2 sets -20 reps of each exercise
20 Weighted Squats after every 2 sets

Weighted Lunges 30 lbs
Dumbell Swing 25 lbs
Dumbell Squats 25 lbs
Side Lunges 10 lbs
Seated Leg Press 135 lbs
Leg Extensions 75 lbs
Hip Abductor 90 lbs
Hip Adductor 90 lbs
Leg Curl 50 lbs

Total weighted 20 lbs Squats- 200

Total Workout Time: 1 hour and 10 min

~Aww man, those squats are going to kill me!!!!

Mr. Joshua (Modified)

Five rounds of:

Run 400 meters
30 sit-ups
115 pound Deadlift, 15 reps

Time: 45 minutes

~Wow, those dead lifts really killed me!! The run and and sit ups weren’t that bad, I just need to practice my deadlift more often!!

Karen

150 Wall ball shots
8 lb ball

Time: 10 min

Ouch my legs are burning so bad….I love squats!!!

Weightlifting
Upper Body

2 sets
20 reps

Upright Row 30 lbs
Bicep Curls 20 lbs
Seated dumbell overhead press- 10 lbs (each)
Tricep Kickback- 10 lbs
Dumbell lat raises- 10 lbs

4 sets
20 reps

Back Extensions-Superman w/10 lbs
Hammer curl- 10 lbs

20 squats for every 2 sets I did:
Total Squats: 180 squats

Jackie(Modified)

1000 meter row
30 pull ups (Assited)
12.5 dumbell Thrusters, 50 reps

Time: 12 minutes

I did some lat pull downs while waiting for Will to finish his workout. I hope I get a strong back from doing all these pull ups!!!