More Weights & Cardio from Me
Tuesday, February 2, 2010
First things first, a big thank you to Dr. J who sent me that great article for my post yesterday! Also, thx for all your comments. I have been a bit time crunched & will be this week as well so did not get to responding to your great comments yesterday!
Last week I posted about my all weight Monday workout & my Tuesday cardio and weight workout. Today, I am going to share my Wednesday workout with you which is cardio & weights. The cardio is different from my Tuesday one & of course weights are different too!
I do want to point out that this is just a sample workout. I do change the workout day's exeercises every week. I usually do the same body parts but change up the exercises and the intensity on the cardio too. If I am feeling AMAZING, then I will really push the cardio. If I am feeling normal good, the cardio may not be quite as crazy. Weights, always good for me. I love them!
Also, once again I want to stress that what works for me does not work for all! For many or most, this may be overtraining & you would get diminishing returns. For those that read MizFit (who doesn't read her!), she gets diminishing returns when she does too much. Me, I have always been the exact opposite. When I have done less, my results were not as good as now. I also am just a person who can do more & still get gains & results. My body has always fought me & I have always done more than others. Even during my bodybuilding years when most cut back on cardio, I still did 60+ minutes, 5 days per week ON TOP OF the weight workouts to build muscle for the shows. This is not usual for bodybuilders.. this is just my body. SO PLEASE EVALUATE & FIND WHAT IS BEST FOR YOU. THAT IS WHAT IS MOST IMPORTANT! Also, I want to be this lean & have this muscle so I do more than if I just wanted less. I am older too & it is harder so I have had to work harder as I have aged.
OK, now that I got that out of the way, here is another cardio/weight workout for me - Wednesday workout:
Cardio: I would call this my HIIT day although I can go faster at the high end BUT I have found that due to my bad feet & stride, I end up with more probs so it is not worth it to go 10.0 & above. Instead, I do a bit longer in the higher 9 levels. I actually have improved my cardio over the past couple years. I used to run slower & not be able to do some of the higher speeds for as long as I do them now.
Treadmill: Have it on incline level 1 the whole time - 60 minutes
Walk at 4.3-4.4 to warm up for 3 minutes
Jog at 6.8 - 7.0 for 7 minutes
7.1 to 7.3 for 5 minutes
9.0 for 2 minutes
8.0 for 1.5 minutes
9.0 for 1.5 minutes
7.5 for 1 minute
9.9 for 1.5 minutes
8.0 for 1.5 minutes
9.9 for 1 minute
8.0 for 1.5 minute
9.8 for 1 minute
9.0 for 1 minute
8.0 for 1.5 minutes
9 for 2 minutes
7.7 for 1 minute
9.3 for 1 minute
8.0 for 1 minute
9.8 for 1.5 minutes
7.5 for 1 minute
9.2 for 1.5 minutes
8.0 for 1 minute
15 incline, 3.9 speed - 2 minutes
15 incline, jog at 5.5-5.0 for 1.5 minutes
15 incline, 3.9 speed - 1.5 minutes
15 incline, 5.5 - 5.0 speed - 1.5 minutes
15 incline, 3.9 speed - 1.5 minute
15 incline, jog at 5.5-5.0 for 1.5 minute
15 incline, jog at 5.5-5.0 for .5 minute
Elliptical - 15 minutes:
Incline 12 at level 8 for 1 minute - going forward
Incline 12 at level 9 for 4 minutes - going forward
Incline 12 at level 8 for 2 minutes - going forward
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 2 minutes - going backwards
Incline 12 at level 9 for 1 minute - going forward
Incline 12 at level 8 for 1 minute - going forward
Weight workout: Triceps/Biceps/Shoulders/Abs in a circuit training fashion so that I can always go from one exercise to the next without rest. Some of the exercises I did, NOT in the order I did them are below. I mix them up & go from one body part to another in a circuit fashion.
Triceps (almost all drop sets): Tricep dips with feet on one bench & hands on another & weighted (15 pounds to none); Tricep pressdowns with straight bar & neutral grip bar; Overhead tricep rope extension; incline tricep dumbbell extensions; cable kickbacks
Biceps (almost all drop sets): Straight bar barbell curls; Dumbbell curls; cable rope hammer curl; preacher EZ bar curls varying the grip width; incline cable hammer AND dumbbell curls; 2 arm cable curls
Shoulders (almost all drop sets): Cable side lateral raises & leaning cable side laterals; dumbbell side laterals; cable rear delts; barbell shoulder presses; dumbbell shoulder presses; dumbbell v-shape shoulder presses; weight plate front raises; incline bench dumbbell front raises
Various abs before, during & after workout.... stretching at the very end too.
So, another one of my crazy workouts & last Wednesday, I was feeling really strong so I went crazy both cardio & weights cause my body said it was OK!
First things first, a big thank you to Dr. J who sent me that great article for my post yesterday! Also, thx for all your comments. I have been a bit time crunched & will be this week as well so did not get to responding to your great comments yesterday!
Last week I posted about my all weight Monday workout & my Tuesday cardio and weight workout. Today, I am going to share my Wednesday workout with you which is cardio & weights. The cardio is different from my Tuesday one & of course weights are different too!
I do want to point out that this is just a sample workout. I do change the workout day's exeercises every week. I usually do the same body parts but change up the exercises and the intensity on the cardio too. If I am feeling AMAZING, then I will really push the cardio. If I am feeling normal good, the cardio may not be quite as crazy. Weights, always good for me. I love them!
Also, once again I want to stress that what works for me does not work for all! For many or most, this may be overtraining & you would get diminishing returns. For those that read MizFit (who doesn't read her!), she gets diminishing returns when she does too much. Me, I have always been the exact opposite. When I have done less, my results were not as good as now. I also am just a person who can do more & still get gains & results. My body has always fought me & I have always done more than others. Even during my bodybuilding years when most cut back on cardio, I still did 60+ minutes, 5 days per week ON TOP OF the weight workouts to build muscle for the shows. This is not usual for bodybuilders.. this is just my body. SO PLEASE EVALUATE & FIND WHAT IS BEST FOR YOU. THAT IS WHAT IS MOST IMPORTANT! Also, I want to be this lean & have this muscle so I do more than if I just wanted less. I am older too & it is harder so I have had to work harder as I have aged.
OK, now that I got that out of the way, here is another cardio/weight workout for me - Wednesday workout:
Cardio: I would call this my HIIT day although I can go faster at the high end BUT I have found that due to my bad feet & stride, I end up with more probs so it is not worth it to go 10.0 & above. Instead, I do a bit longer in the higher 9 levels. I actually have improved my cardio over the past couple years. I used to run slower & not be able to do some of the higher speeds for as long as I do them now.
Treadmill: Have it on incline level 1 the whole time - 60 minutes
Walk at 4.3-4.4 to warm up for 3 minutes
Jog at 6.8 - 7.0 for 7 minutes
7.1 to 7.3 for 5 minutes
9.0 for 2 minutes
8.0 for 1.5 minutes
9.0 for 1.5 minutes
7.5 for 1 minute
9.9 for 1.5 minutes
8.0 for 1.5 minutes
9.9 for 1 minute
8.0 for 1.5 minute
9.8 for 1 minute
9.0 for 1 minute
8.0 for 1.5 minutes
9 for 2 minutes
7.7 for 1 minute
9.3 for 1 minute
8.0 for 1 minute
9.8 for 1.5 minutes
7.5 for 1 minute
9.2 for 1.5 minutes
8.0 for 1 minute
15 incline, 3.9 speed - 2 minutes
15 incline, jog at 5.5-5.0 for 1.5 minutes
15 incline, 3.9 speed - 1.5 minutes
15 incline, 5.5 - 5.0 speed - 1.5 minutes
15 incline, 3.9 speed - 1.5 minute
15 incline, jog at 5.5-5.0 for 1.5 minute
15 incline, jog at 5.5-5.0 for .5 minute
Elliptical - 15 minutes:
Incline 12 at level 8 for 1 minute - going forward
Incline 12 at level 9 for 4 minutes - going forward
Incline 12 at level 8 for 2 minutes - going forward
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 2 minutes - going backwards
Incline 12 at level 9 for 1 minute - going forward
Incline 12 at level 8 for 1 minute - going forward
Weight workout: Triceps/Biceps/Shoulders/Abs in a circuit training fashion so that I can always go from one exercise to the next without rest. Some of the exercises I did, NOT in the order I did them are below. I mix them up & go from one body part to another in a circuit fashion.
Triceps (almost all drop sets): Tricep dips with feet on one bench & hands on another & weighted (15 pounds to none); Tricep pressdowns with straight bar & neutral grip bar; Overhead tricep rope extension; incline tricep dumbbell extensions; cable kickbacks
Biceps (almost all drop sets): Straight bar barbell curls; Dumbbell curls; cable rope hammer curl; preacher EZ bar curls varying the grip width; incline cable hammer AND dumbbell curls; 2 arm cable curls
Shoulders (almost all drop sets): Cable side lateral raises & leaning cable side laterals; dumbbell side laterals; cable rear delts; barbell shoulder presses; dumbbell shoulder presses; dumbbell v-shape shoulder presses; weight plate front raises; incline bench dumbbell front raises
Various abs before, during & after workout.... stretching at the very end too.
So, another one of my crazy workouts & last Wednesday, I was feeling really strong so I went crazy both cardio & weights cause my body said it was OK!
OK, anyone out there ready to commit me to the crazy place now that they read this? AGAIN, always remember that this is me... I am able to make gains this way. Most people, not so much. Find what is good for you. PLUS, most people would not even want to do this much! Me, cardio, not so much but the weights, I could go on & on. I really have to force myself to stop! 
PS: I am at UCLA today. Just a cleaning & to discuss the "other stuff". UGH!
PS: I am at UCLA today. Just a cleaning & to discuss the "other stuff". UGH!
Posted by truth2beingfit at 2/2/2010 12:01 AM 
Categories: Weights,Cardio workout,Weight lifting,Exercise,workout
Tags: cardio weight lifting weights treadmill Exercise elliptical workouts
Categories: Weights,Cardio workout,Weight lifting,Exercise,workout
Tags: cardio weight lifting weights treadmill Exercise elliptical workouts
I think you bring up a great point. We all have to learn our own bodies and find what works for us.
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Steve, it really is important for people to realize that instead being frustrated by another person's program not working for them.
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I love reading other peoples workouts. I learn something new every time!
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I love reading about your workouts!
man you have some strong legs lady! The highest resistance I can do on the elliptical is probably 14 and that's pushing it! haha
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I admire your workouts Jody! I wish sometimes I had your discipline! lol I have to start kicking up my workouts. Right now, I'm just "getting by" so I feel like I've done my exercises for the day.
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Cher, do what you can do for now. You have A LOT going on!
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you are a mad crazy woman..you would whoop my butt at the gym...how can you read gossip mags when you are going that fast on the machines??
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Sian, yes, I am crazy & then I have hormone crazy too!
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I'm going back to bed. jk
Cute picture!
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Gina. funny!
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You never cease to amaze me Jody! What a workout. The highest speed I've gotten up to on the treadmill is 7.5...you are an inspiration!
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Amanda, I worked up to this so if you actually want to get there,
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Oh my goodness! That cardio workout is intense! I feel good when I increase the incline every minute up to 15, and I'm WALKING. I'm impressed!
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Kristy, thx for visiting & your comment. It is all relative. I have been at this a long time & kept working to get to that point. It takes a lot of hard work! You are doing great!
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Thanks for sharing your workout - I love reading what othe people do and its nice to see that I'm not the only 'crazy' one...just in my case its crazy running.
Love,
Crazy Legs
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Melanie, we are all crazy in our own way!
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I am new to this site, but very impressed with the workouts. They look very intense. I will have to keep up to date on what you are doing.
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Skyler, thx for stopping by! I have not posted my workouts before because I thought I would scare people!
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