Tuesday at the Gym & My Cardio Workout
TGIF, Friday, January 29, 2010
So yesterday I told you a bit about my Monday all weight workout. No, I did not list all the weights & sets because that would get just CRAZY & did not have time to do that. In the future, MAYBE! 
I tend to not follow the rules OR I take a typical weight lifting "rule" & then make it a "Jody rule" to fit what works for me. For example, on drop sets, I do not do them the traditional way but have modified drop sets to work with my workouts & what works for me. Not to say that I don't do them the traditional way at times. It is just that with most of what I do in the gym, both cardio & weights, I have tweaked the standard to make it my own! After all these years, we do what we have to do to make it work!
So, on Tuesday, I did cardio & back. As I mentioned yesterday, many times, I will do cardio & my chest on Tuesday. This week, I did my back. But let's get to my crazy cardio workout cause I know some of you want to hear about that! Each cardio day is a bit different so I will post more next week. On this Tuesday, I did around 85 minutes & it went like this:
Treadmill: Have it on incline level 1 the whole time
Walk at 4.3-4.4 to warm up for 3 minutes
Jog at 6.8 - 7.0 for 7 minutes
7.1 for 5.5 minutes
7.2 for 5 minutes
7.3 for 5 minutes
7.4 for 5 minutes
7.5 for 1 minute
7.7 for 2.5 minutes
8.0 for 1.5 minutes
8.5 for 4 minutes
8.0 for 1.5 minute
8.5 for 3 minutes
8.0 for 1 minute
8.5 for 2.5 minutes
8.0 for 1 minute
8.8 for 1 minute
8.0 for 1 minute
8.5 for 2.5 minutes
8.8 for 1 minute
8.0 for 1 minute
Stepmill:
Level 11 for 3 minutes
Level 12 for 3 minutes
Level 13 for 3 minutes
Level 14 for 20 seconds
Level 15 for 30 seconds
Level 20 for 10 seconds
Level 12 for 2.5 minutes
Level 13 for 1.5 minutes
Level 14 for 20 seconds
Level 15 for 30 seconds
Level 20 for 10 seconds
Level 12 for 2.5 minutes
Level 13 for 1.5 minutes
Level 14 for 20 seconds
Level 15 for 30 seconds
Level 20 for 10 seconds
Elliptical:
Incline 17 at level 6 for 1 minute - going backwards
Incline 17 at level 7 for 1 minute - going backwards
Incline 20 at level 7 for 2 minutes - going backwards
Incline 18 at level 8 for 1 minute - going backwards
Incline 12 at level 8 for 1 minute - going forward
Incline 12 at level 9 for 3 minutes - going forward
Incline 12 at level 8 for 1 minute - going forward
PS: This is NOT a HIIT day. I do a little bit of what I call Jody intervals when I do those faster paces on the treadmill but that is not HIIT to me.
And after all that, I do my weights for the day. Today it was back but lots of times it is chest. Now remember, I am working towards a body weight wide grip pull-up so I work the back different right now. Some similar exercises but a bit heavier than I used to lift for back. Once again, not putting weights & reps as it gets too crazed! Today I did:
1. Attempts at the body weight pull-up 4 times with a 3/4 one of the times
2. Body weight reverse close grip chins. Got a couple each - 3 sets
3. Machine assist wide grip pull-ups
4. Wide grip lat pulldown
5. Close grip lat pulldown both regular & reverse grip
6. Seated row with 2 different attachments
7. Straight arm lat pulldown
8. Assisted wide grip pull-ups on Free Motion cable machine. I have linked to what a Free Motion machine is & I do the push-ups from yesterday on it too. For the pull-ups, I position the handles lower & wide enough for my body, butt close to the floor & pull-up with as little use of my feet as possible.
9. Body weight triangle bar pull-ups - NOT assisted
10. Hyperextensions with 7 pounds to zero (oops, did these first)
11. Abs/core (did some before, during & after the workout)
12. I threw in some more & different types of push-ups including ones with hands on the flat side of the BOSU & toes on a stability ball. These really work not only the chest but the core as you have to hold your form!
OH! Every workout day, I also do more stretching later that day while I am watching some TV.
So, looks like no room for the Wednesday workout which is cardio including HIIT & weights. I will write about that next week.
OK, anyone still want to work out with me or are you now sure I am crazier than you thought I was previously. If you think I am crazy, wait till you see the Wednesday workout!
So yesterday I told you a bit about my Monday all weight workout. No, I did not list all the weights & sets because that would get just CRAZY & did not have time to do that. In the future, MAYBE! I tend to not follow the rules OR I take a typical weight lifting "rule" & then make it a "Jody rule" to fit what works for me. For example, on drop sets, I do not do them the traditional way but have modified drop sets to work with my workouts & what works for me. Not to say that I don't do them the traditional way at times. It is just that with most of what I do in the gym, both cardio & weights, I have tweaked the standard to make it my own! After all these years, we do what we have to do to make it work! So, on Tuesday, I did cardio & back. As I mentioned yesterday, many times, I will do cardio & my chest on Tuesday. This week, I did my back. But let's get to my crazy cardio workout cause I know some of you want to hear about that! Each cardio day is a bit different so I will post more next week. On this Tuesday, I did around 85 minutes & it went like this:
Treadmill: Have it on incline level 1 the whole time
Walk at 4.3-4.4 to warm up for 3 minutes
Jog at 6.8 - 7.0 for 7 minutes
7.1 for 5.5 minutes
7.2 for 5 minutes
7.3 for 5 minutes
7.4 for 5 minutes
7.5 for 1 minute
7.7 for 2.5 minutes
8.0 for 1.5 minutes
8.5 for 4 minutes
8.0 for 1.5 minute
8.5 for 3 minutes
8.0 for 1 minute
8.5 for 2.5 minutes
8.0 for 1 minute
8.8 for 1 minute
8.0 for 1 minute
8.5 for 2.5 minutes
8.8 for 1 minute
8.0 for 1 minute
Stepmill:
Level 11 for 3 minutes
Level 12 for 3 minutes
Level 13 for 3 minutes
Level 14 for 20 seconds
Level 15 for 30 seconds
Level 20 for 10 seconds
Level 12 for 2.5 minutes
Level 13 for 1.5 minutes
Level 14 for 20 seconds
Level 15 for 30 seconds
Level 20 for 10 seconds
Level 12 for 2.5 minutes
Level 13 for 1.5 minutes
Level 14 for 20 seconds
Level 15 for 30 seconds
Level 20 for 10 seconds
Elliptical:
Incline 17 at level 6 for 1 minute - going backwards
Incline 17 at level 7 for 1 minute - going backwards
Incline 20 at level 7 for 2 minutes - going backwards
Incline 18 at level 8 for 1 minute - going backwards
Incline 12 at level 8 for 1 minute - going forward
Incline 12 at level 9 for 3 minutes - going forward
Incline 12 at level 8 for 1 minute - going forward
PS: This is NOT a HIIT day. I do a little bit of what I call Jody intervals when I do those faster paces on the treadmill but that is not HIIT to me.
And after all that, I do my weights for the day. Today it was back but lots of times it is chest. Now remember, I am working towards a body weight wide grip pull-up so I work the back different right now. Some similar exercises but a bit heavier than I used to lift for back. Once again, not putting weights & reps as it gets too crazed! Today I did:
1. Attempts at the body weight pull-up 4 times with a 3/4 one of the times
2. Body weight reverse close grip chins. Got a couple each - 3 sets
3. Machine assist wide grip pull-ups
4. Wide grip lat pulldown
5. Close grip lat pulldown both regular & reverse grip
6. Seated row with 2 different attachments
7. Straight arm lat pulldown
8. Assisted wide grip pull-ups on Free Motion cable machine. I have linked to what a Free Motion machine is & I do the push-ups from yesterday on it too. For the pull-ups, I position the handles lower & wide enough for my body, butt close to the floor & pull-up with as little use of my feet as possible.
9. Body weight triangle bar pull-ups - NOT assisted
10. Hyperextensions with 7 pounds to zero (oops, did these first)
11. Abs/core (did some before, during & after the workout)
12. I threw in some more & different types of push-ups including ones with hands on the flat side of the BOSU & toes on a stability ball. These really work not only the chest but the core as you have to hold your form!
OH! Every workout day, I also do more stretching later that day while I am watching some TV.
So, looks like no room for the Wednesday workout which is cardio including HIIT & weights. I will write about that next week.
OK, anyone still want to work out with me or are you now sure I am crazier than you thought I was previously. If you think I am crazy, wait till you see the Wednesday workout!
PS: I am super tired. Went to UCLA for the teeth thing.... UGH! Not the best of news & I will have to think about what to do. Even there, the cost is going to be a lot for my budget. Even the things that need to be done the most are out of my budget & only a small part of the bigger picture! Lots to think about! Thank goodness Friday is a rest day for me with the exception of stretching & sometimes some light abs....
Posted by truth2beingfit at 1/29/2010 12:01 AM 
Categories: Weights,Cardio workout,Weight lifting,Exercise,workout
Tags: treadmill elliptical Stepmill Exercise workouts weights weight lifting cardio
Categories: Weights,Cardio workout,Weight lifting,Exercise,workout
Tags: treadmill elliptical Stepmill Exercise workouts weights weight lifting cardio
You are a beast! You are a machine! You are IRONWOMAN!!
but so sorry about the teeth bad news.
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Josie, are you stretching yet??? I am going to be there soon!
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Fabulous! I got tired just reading the list
By the way, I spent the last two days at the dentist! Commiserate is, unfortunately, our word for the day
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Dr. J, scorpios doing the "like" things again.. but not in a good way! UGH on the dentist!
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The wide-grip lat pulldown is one of my favorite exercises.
Pull-ups? Not so much.
Have a great weekend!
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Cammy, no, those pull-ups, not nice but I will keep trying!
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WOW you are much crazier than I thought! You would drain me within 10 min. I need to spend more quality time at the gym like you do instead of all the gossip/ TV watching I do...and of course socializing....what time do you go to the gym anyway?
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Sian, socializing is important too!!!
As for the gym time, I will email you!
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Major UGH on the tooth news, Jody. I sure hope that something works out in your favor. I know how frustrated you must be!
What an intense workout. Your post here brings up a question I've been meaning to ask since I have started to "jog"...what is the technical difference between jogging and running? I ask because when I put my treadmill up past 4 mph I feel like I'm running, though I know it's only jogging. Last night there was a guy on the treadmill next to me. He was probably a good foot and a half taller than me. He had his treadmill at 6 mph and mine was at 4.2 but as we both ran, our feet were hitting the treadmill at the same time. KWIM? So, what constitutes a jog versus a run? I figured you of anyone would know
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Josie, well, on the jog vs. run, I am like I am with everybody else. It is what feels right for you. For some people, my walking warm-up at 4.3 speed may be a jog for somebody just starting out. Running may be 6.0 for one person & 8.0 for another.
Me, personally, I just don't classify it really. I may say that I am jogging at 6.5 to 7.2 and then 7.5 & above may be running but it really is just semantics to me.
I am sure people out there may classify it & I welcome any runners to jump in & let us know your thoughts.
When I feel like I am in a perceived exertion phase of 6-10, I think I am running or at the high end, ready to be thrown off the treadmill!
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Well Jody, I must say I'd love to do a strength training workout with you.. but maybe not the cardio so much! LOL. Jogging at 7mph??? 7mph for me is almost sprinting! LOL. I have small legs- that's my excuse
And I don't do the rules either. I usually just make up my own thing as I go too!
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April, you know I am short too BUT although I do the cardio, not a fan & rather be doing weights!!!!!
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Okay - I'm not working out with you anytime soon! BUT, I do use you as an example for myself of what I might could accomplish if I really worked harder. (Maybe. . .)
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Diane, I bet you work very hard now! Everything is relative!
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Jody, I'm so impressed by your workouts. Thank you for sharing them. It's funny because tonight at the gym I mentioned your website to my workout partner and her son. Her son has like 5% body fat he's so lean and in shape. Anyway, they both follow my blog and they were like, yea, I know her! I've seen her comment on your blog. She's smokin' hot - those abs are amazing!!!
Also, thanks for the info about the workouts you're doing so you can do the wide grip pull ups. That's one of my goals too, so I found that very helpful.
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AFG, thank you for that! You made my day!!! Yup, sure needed that after the dental news! Say a thank you to your workout partner & son too!
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You've just scared me from working out with you EVER. You are a crazy lady. I love it.
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Wow! That is quite a workout. I would love to work out with you. I am sure I would learn tons...So, my pace on the elliptical is about half of your pace on the treadmill. I am hoping to get faster as the weight comes off... Have a good weekend!
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