Bess Be Fit

A former collegiate athlete's journey of trying to stay and get as fit as possible in life after soccer!

November 2011

11/1: 3 mile run, lifting:

  • Arnold Press 15 lbs, 3 sets of 18 reps
  • Lie down triceps extensions 12 lbs, 3 sets of 20
  • Curtsy Squat, 17.5 lbs, 3 sets of 15 per leg
  • Bench Knee Tuck, 3 sets of 30
  • Rear Flys, 10 lbs, 3 sets of 12
  • Hanging Knee-ins, 2 sets of 20
11/2: 1 hour elliptical, BodyPump
11/3: 30 minute sprint/hill intervals on treadmill, lifting (each done 2x for 30 seconds each):
  • DB squat 25lbs per hand
  • Squat jumps
  • DB Alternating Reverse Lunge 15lbs per hand
  • DB calf raises 15 lbs per hand
  • DB pull & press (clean/snatch) 20 lbs
  • Obliques (plank hip drop, bicycle abs)
11/4: 40 minutes elliptical
11/5:  15 minutes on Stair-stepper, then Quads/Back/Bis/Abs, then 30 minutes on the elliptical.  The weights portion of the workout was this (I did 3 sets of everything):

  • Dumbbell Squats (12 reps with 25 lbs in each hand)
  • DB single arm rows (10 reps at 25 lbs, 12 reps at 17.5 lbs, 15 reps at 17.5 lbs)
  • DB Single leg static lunges (15 reps at 17.5 lbs in each hand)
  • DB Alternating Curls (15 reps at 10 lbs)
  • Standing Back Extension with 35 lb weight plate (15 reps)
  • Plie Jump Squats (15 reps)
  • DB Hammer Curls (15 reps at 10 lbs)
  • Single Leg Quad Extensions (10 reps at 45 lbs)
  • Double Leg Quad Extensions (12 reps at 60 lbs)
  • Lat Pulldowns (12 reps at 50 lbs)
  • Core:  Hanging Ab Straps, straight leg lifts (20 reps), knee-ins (10 reps), oblique crunches (10 reps)
11/6: rest
11/7: 40 minutes on elliptical, high resistance intervals, BodyPump
11/8: P90x Kickboxing
11/9: 30 minute treadmill sprint intervals, Biceps & Quads:
  • DB squat to overhead press (15 lbs in each hand, 3 sets of 12 reps)
  • 2 legged RDLs (20 lbs, 3 sets of 12 reps)
  • Bulgarian Split Squats (15lbs, 3 sets of 10 per leg)
  • Halfway squat with DB row (12 lbs, 3 sets of 12 reps)
  • Seated DB Concentration Curls (3 sets, 1st set: 15 pounds, 10 reps; 2nd set: 12 pounds, 15 reps; 3rd set: 10 pounds, 20 reps)
  • DB Plie Squats (4 sets of 12 reps, 1st @ 35 lbs, 2nd @ 40 lbs, 3rd @ 45 lbs, 4th @ 50 lbs)
  • Hanging Knee Ins (2 sets of 20)
11/10: 20 minutes on elliptical (incline 20, resistance 10)
  • Overhead triceps extensions (4 sets of 15, 15 lbs)
  • Single leg calf raises (4 sets of 15 each direction per leg straight/inside/outside, 20 lbs)
  • Front shoulder raises (4 sets of 12, 10 lbs)
  • Side shoulder raises (4 sets of 12, 10 lbs)
  • DB Chest Press (4 sets of 15, 20 lbs)
  • DB Oblique Pulls (2 sets of 20, 15 lbs)
11/11: 40 minutes on elliptical + biceps & calves
11/12: off
11/13: 3 mile run on treadmill (1st mile at speed 6.5, 2nd mile at 7.0, 3rd mile at 7.5 with the last quarter mile at 9.0)

  • DB Bulgarian Split Squats (15lbs per hand, 4 sets of 12 per leg)
  • Outwards bicep curl to V-press (10 lbs per hand, 4 sets of 12)
  • Woodchops (20 lbs, 3 sets of 10 each side)
  • Upright Rows (15 lbs, 3 sets of 15)
  • Back Lunge with Knee Raise (15 lbs per hand, 3 sets of 12 per leg)
  • Cross-body Shoulder Raise ( 10 lbs per hand, 3 sets of 15 per arm)
11/14: 45 minutes elliptical (various inclines 6-16, resistance levels 12-14) + Body Pump
11/15: 20 minutes Cardio Yoga
11/16: 20 minutes on elliptical (incline 15-20, resistance 14) +

do 3-4 sets of each (complete each set of 3 exercises before next set of 3 exercises):

  • Alternating Biceps curl to press
  • DB calf raises (3 directions)
  • Chest Press Drop sets
  • 7, 7, 7 (7 side shoulder raises, 7 front shoulder raises, 7 rear flyes)
  • DB calf raises (3 directions)
  • Chest Flyes
  • Two-arm DB rows
  • DB calf raises (3 directions)
  • Seated OH DB Press
  • Lat Pull-downs
  • Captains Chair Abs

11/17: 45 minute elliptical

11/18: 30 minutes elliptical

11/19: 

11/20: 30 minutes elliptical

11/21: 45 minutes elliptical (between incline levels 10-20, resistance levels 10-14), BodyPump

11/22: 3 mile run on treadmill

11/23: TM sprints + Upper body lifting

11/24: Stadium Stairs & Track workout

11/25: off

11/26: 45 minutes elliptical plus:

11/27: 4.5 mile run

11/28: 3.5 mile run, including 20 on and off 100 yard sprints, and this:

11/29: 35 minutes elliptical (resistance levels 12-14), P90x Yoga

11/30: rest

Comment!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s