July 12-July 18 2009
July 13 1.7 mile jog/walk, 4 sets of the following circuit, 15 push ups with Perfect Push up, 25 crunches, 20 reverse crunches, 25 left and 25 right side crunches, 1 plank for 30 seconds, 1.5 hours mowing at work, 30 minutes mowing at home
July 14 1.7 mile jog/walk, 20 sit ups, 2 sets of the following circuit 20 crunches, 20 reverse crunches, 20 left and 20 right side crunches.
July 15 1.7 mile jog/walk, 3 sets of the following circuit 15 push ups, 25 crunches, 20 reverse crunches, 25 left and 25 right side crunches, 10 reps front/side/rear lateral raises 10 lbs, 10 reps dumbbell curls 25 lbs, 15 reps shrugs 25 lbs, 10 side bends each side 25 lbs, 10 reps bent rowing 25 lbs, 25 dumbbell flyes 25 lbs, 10 reps triceps extension 10 lbs, 1 more circuit with just the push ups and crunches same amount as first three circuits.
July 16 2.3 mile jog/walk (I did the extra lap because I got tired of writing 1.7), 4 sets of the following circuits, 25 crunches, 20 reverse crunches, 25 left and 25 right side crunches.
Weekly total: Jog/Walk 7.4 miles, Situps 20, Crunches 340, reverse crunches 280, Left and right side crunches 340 each, push ups 120, Plank 1 for 30 seconds, Front/Side/Rear lateral raises 30 each, Dumbbell curls 30, Shrugs 45, Sides Bends 30 each side, bent rowing 30, dumbbell flyes 45, triceps extensions 30
That is quite a bit for me but seemed like so much more while I was doing it. Can’t wait for next week. I’ll have to see what my weight and stomach are tomorrow. I think I actually gained weight and waist so I am not sure what I am doing wrong but I will keep up my going strong anyway.
