Workout 11-02-2009 – First FastTrack workout
by codemonkey on Nov.02, 2009, under Workout Logs
First things first, owie! I like this! My biceps are already sore, tomorrow they’re probably gonna kill 
| Warmup | Weight | Reps | Notes |
|---|---|---|---|
| Cardio for 5 minutes (Run @ 4.5-5.0 MPH) | |||
| Legs & Butt | Weight | Reps | Notes |
| Hamstring Curls (Workout Ball) | Body Weight | 12 | Missed Squats this Set (accident) |
| Cardio for 1 minute (Run @ 5.0 MPH) | |||
| Hamstring Curls (Workout Ball) | Body Weight | 12 | Superset with Squats |
| BW squats with ball over head | Body Weight | 10 | Too easy – maybe use medicine ball next time? |
| Cardio for 1 minute (Run @ 5.0 MPH) | |||
| Barbell Lunges | 20# / arm | 8 | Did 8 per leg, first right, then left. |
| Cardio for 1 minute (Run @ 5.0 MPH) | |||
| Barbell Lunges | 20# / arm | 8 | Did 8 per leg, first right, then left. |
| Cardio for 1 minute (Run @ 5.0 MPH) | |||
| Back | Weight | Reps | Notes |
| Dumbell Deadlift | 60# / arm | 12 | Superset with Row |
| Seated Close Grip Cable Row | 93.5# (single cable) | 10 | Need to split to use both stacks. Or switch to a machine |
| Cardio for 1 minute (Run @ 5.0 MPH) | |||
| Dumbell Deadlift | 60# / arm | 12 | Superset with Row |
| Seated Close Grip Cable Row | 93.5# (single cable) | 10 | Need to split to use both stacks. Or switch to a machine |
| Cardio for 1 minute (Run @ 5.0 MPH) | |||
| Bent Over Barbell Rows | 105# | 8 | |
| Cardio for 1 minute (Run @ 5.0 MPH) | |||
| Bent Over Barbell Rows | 105# | 8 | |
| Cardio for 1 minute (Run @ 5.0 MPH) | |||
| Biceps & Forearms | Weight | Reps | Notes |
| Dumbell Hammer Curls | 30# / arm | 12 | Superset with Preacher |
| Dumbbell Seated Preacher Curls | 45# | 10 | Seemed light, but could barely do the 10 |
| Cardio for 1 minute (Run @ 5.0 MPH) | |||
| Dumbell Hammer Curls | 30# / arm | 12 | Superset with Preacher |
| Dumbbell Seated Preacher Curls | 45# | 10 | Seemed light, but could barely do the 10 |
| Cardio for 1 minute (Run @ 5.0 MPH) | |||
| Standing Dumbbell Curl | 22.5# / Arm | 8 | |
| Cardio for 1 minute (Run @ 5.0 MPH) | |||
| Standing Dumbbell Curl | 22.5# / Arm | 8 | |
| Cardio for 1 minute (Run @ 5.0 MPH) | |||
| Ab Workout 1 | Weight | Reps | Notes |
| Oblique Crunches | Bodyweight | 20 | Superset with Cycle |
| Abs Cycle | Bodyweight | 15 | |
| Cardio for 1 minute (Run @ 5.0 MPH) | Did not do 3 minutes, since this was following weight workout — this may be mistake | ||
| Abs Cycle | Bodyweight | 15 | |
| Cardio for 1 minute (Run @ 5.0 MPH) | Did not notice I was supposed to do 3 supersets. My mistake | ||
| Abdominal Ball Raises | Bodyweight | 15 | Lower back did not leave floor. I hope it wtill worked |
| Cardio for 1 minute (Run @ 5.0 MPH) | Only one minute. | ||
| Abdominal Ball Raises | Bodyweight | 15 | Lower back did not leave floor. I hope it wtill worked |
| Cardio for 1 minute (Run @ 5.0 MPH) | Only one minute. | ||
I then chugged my Surge Recovery, and went to yoga. I only got in 30 mins of yoga. I was so exhausted, I had no balance, and no abs. I may need to take a yoga break till I get better. We’ll see next week.
The workout took 56 minutes, and, during it my HR got up to 185 (during deadlifts), and averaged 153bpm. I burned 616 calories.
