Day 14 , Sep 10.. 2013

Tuesday .. Sep 10 , 2013

Here is the update from Day 14 Tuesday workout .. As I promised .. i will chalk out my workout details minutely so that it can help you guys know what I am doing , yesterday I put up a workout detail which I planned to do.. here is the update on the plan.. It took me 45 min to do all that (little slow ) but i feel quite good doing it

Started with 2 min Jog , 5.2 miles/hr .. 2 incline  for warm up
A little hamstring stretch and calf stretch

90 Sec - Jog 5.5

30 Sec - Sprint 7.5

Walking Lunges with Weights - 20 - 70 sec

Shoulder Press - 20 - 47 sec

Burpees - 15 - 76 sec

Bicep Curls - 15- 45 sec

90 Sec - Jog 5.5

30 Sec - Sprint 7.5

Side Planks - 15 each -  90 sec ( 45 +45)

Shoulder Press with squats- 15 -  52 sec

Push UPS - 10 -  40 sec

Laterals - 15- 36 sec

90 Sec - Jog 5.5

30 Sec - Sprint 7.5

Chest Press - 35 -  90 sec

Squats and Shoudler Press - 15 - 50 sec

Biceps Curl - 15 - 35 sec

Walking Lunges with weights - 10 - 40 sec

90 Sec - Jog 5.5

30 Sec - Sprint 7.5

Sit and Kicks - 15- 60 sec

Dumbell Flies and Abs -15 - 60 sec

Full Sit ups - 15- 45 sec

Plank - 30 sec - 30 sec

90 Sec - Jog 5.5

30 Sec -Sprint 7.5

Followed up by hamstring stretches and quad stretches for 30 -30 sec each 

Felt good about workout , warmup and post workout stretches made me feel good. 

Diet was OK .. and weighing machine today showed me 208.4 ( which can go up ).. The target for this week ( 17 sep ) is be under 209.. 

So wrapped up Tuesday .. Planning for today's ( Wednesday workout ).. Planning for strength training.. Will post the plan later in the day.


Here is today's plan

Warm up - 2 min Jog , 5.4 , 2 in
Hamstring Stretch and Quad Stretch

    1 Mile Jog - 11 min 

Single-Leg Squat                                    8-12 each leg          2  Dumbbell Clean                                      10 each side        2  Clock Lunges                                          7 each side         2  Pushup Position Row                              6 each arm         2  Curl and Jog                                            45 Sec              2  Supinating Dumbbell Curl                      8-12 each arm          2  Bentover Row with Back Extension       8               2  Dumbbell Lunge with Lateral Raise       6 each leg       2  Golf Squat                                               10-15 each side     2
1 Mile Jog - 12 min
Stretches - Hamstring , Quad , Calf - 30 sec each with both legs.