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« It’s Time for Goal Call Monday | Main | P & S: What’s bothering you about health, fitness and nutrition? »

Week 33: Kept going even though it was tough, Aug. 3-9

By Cindy | August 12, 2008

This was a tough week. I came down with a bug that attacked my throat (off and on fits of coughing) and felt tired most of the week. I avoided cardio, but tried to keep up with the strength routines. Next week, I’ll double up one strength day to catch up and attempt to stay on plan with Hugo Rivera’s Body Re-Transformation guide.

Are you taking in all the great Olympic competitions? I am in awe by the unbelievable feats these athletes are achieving. Melanie Roach, mom to 3, set a U.S. Record for weight lifting. She may have come in 6th, but WOW, what a fantastic story. She weights 117 lbs and lifted 423 (almost 4 times her weight)!!! Those kiddo’s don’t have a chance of getting past mom for a very long time!!! He, he.

Sunday: No Workout: Celebrated son’s birthday with the family. Last week we had a little party with his playgroup friends and they had a great time. He enjoyed the two smaller gatherings (as did I) over one huge one.

Monday: Leg’s Workout Week 2/Day 1

• Leg Extensions: 80/80/80
• Seated Leg Curls: 65/65/65
• Lunges: 24 count per set with 6 pound medicine ball upper body twists
• Standing Leg Curls: 20/20/20
• Leg Press: 280/280/280
• Hip Abductors/Hip Adductors Superset: 65, 90/65, 95/, 65/100
• Seated Calf Raises: 140/140/140
• Calf Press: 100/140/180

Tuesday: Back and Abs, Week 2/Day 2 with jump rope intervals between sets

• Incline Dumbbell Press: 50/50/50
• Wide Grip Pull-Ups: 95-125 assisted weight
• Chest Dips: 65/80/80
• Underhand Close Grip Chins: 95-125
• Cable Crossovers: 30/30/35
• Low Pulley Rows: 30/35/40
• Hip Ups on Bench
• Lying Leg Raises

Wednesday: Arms, Week2/Day 3

• One Arm Lateral Raises: 15/12/12 per arm
• Dumbbell Shoulder Press: 20/20/20 per arm
• Bent Over Laterals: 15/15/15 per arm
• E-Z Curls/Reverse Curls Superset: 40, 35/40, 35/40, 35
• Triceps Pushdowns w/ Rope: 60/60/60
• Concentration Curls: 15/15/20 per arm
• Lying E-Z Triceps Extensions/Bench Dips Superset: 25/25/25

Thursday: No Workout

Friday: Legs and Abs, Week 2/Day 4

• Cardio: 1 hour fast paced walk with friend
• Leg Extensions: 80/80/80
• Seated Leg Curls: 65/65/65
• Lunges: 24 count per set with 6 pound medicine ball upper body twists
• Standing Leg Curls: 20/20/20
• Leg Press: 280/280/280
• Hip Abductors/Hip Adductors Superset: 65, 90/65, 95/, 65/100
• Seated Calf Raises: 140/140/140
• Calf Press: 100/140/180

Saturday: No Workout

So, ladies, we can keep on adding the weight to the strength routines. I know that I continue to repeat it, but it’s important to keep emphasizing. When we’re training for health and well-being, we have no worries about looking like competitive muscle- bound bodybuilders. Melanie is toned and solid and she’s lifting 423 lbs. You’d never had guessed she was on an Olympic Intensive Workout Routine to get to Beijing!

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Topics: Personal Journey |