mandybeara 
"Basically, to look in the mirror and not cringe"
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This is what my trainer is having me do each time I see him. If any of you have noticed a difference in my appearance, these little exercises are the reason.
9/21/07 - Full Body
BW Squats - 3 sets of 15
Straight Leg Dead lifts - 3 sets of 15, with 5 lb weights.
Straight Bar Bench Press - 3 sets of 15, 1st @ 20lbs, 2nd @ 30lbs, 3rd @ 45 lbs.
DB Curls - 3 sets of 15, 1st and 2nd @ 5lbs, 3rd @ 7lbs
Kick Backs - 3 sets of 20 @ 5lbs
Pillars (abs) - 2 reps and hold for as long as you can.
Hand Touches (abs) - as many as you can.
Stretching
9/27/07 - Arms
DB Bench Press - 3 sets of 15 @ 20lbs
DB Incline Flyes - 3 reps of 12, 1st rep @ 5lbs, last 2 @ 10lbs
Assisted Pull-Ups - 3 reps of 15 @ 120 lbs
Bar Dips - 1 rep of 10 @ 100lbs, 2 reps of 8 @ 90lbs
Pillars (abs) - 2 reps and hold for as long as you can.
Ball Tosses (abs) - Basically situps while throwing a weighted ball back and forth to someone.
10/2/07 - Legs
Lunges - 3 reps of 20 @ 5lbs
Hot Seats - 3 reps of 20, no weights, basically Stand with your feet shoulder length apart, hands in a praying position to help balance yourself, (you will need it), and sit down on a bench sloooowly, as soon as your butt hits the seat get up quick only using your hamstrings.
Step ups - 3 reps of 20
Roman Dead lifts - 3 reps of 20
Squat Thrusts - 3 reps of 15, can I just say that those suck!
abs - he didn't say what....but they sure hurt now! |
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