Sunday, January 27, 2008

A+J Kicking Sunday's BOOTAY & Finishing the Fight

First and foremost, Amber and I had PLANNED on doing legs but as most of you know my foot is kind of gimpy still and I wanted to take it easy so we ended up doing bi's and tri's and cardio. As you will see, we still ROCKED it!
  • Warm up on step mill - level 9/10 for 10 minutes
  • Barbell curl w/2.5lbs on each side (bar weighs 45lbs) - 4 sets of 10-12 supersetted with:
  • Tricep pushdowns w/60-65lb - 4 sets of 15 w/added drop sets at 30 lbs for 8-10 reps
  • Preacher curl w/10lbs on each side - bar weighs 25lbs so 45lbs total - 4 sets of 15 supersetted with:
  • Skull crushers w/curly bar (25lbs) plus 2 10lb plates - 4 sets of 15 w/chest press burnouts at end
  • Standing cable bicep curls behind the head w/60lbs for 10 reps & 40lbs for 10 reps - 4 sets of 20 total reps supersetted with:
  • Bench tricep dips with feet up - 4 sets of 25reps
Then moved to cardio and did:
  • Step mill for 20 minutes at level 9-10 - alternating single steps, double steps, side steps
  • Arc trainer for 20 minutes starting at level 21 (?) and 3 incline and increasing resistance by 2 each minute and incline 2 every 5 minutes
  • 10 full sit ups w/25 mini crunches (shoulders never touch floor)
  • 10 full sit ups w/35 mini crunches
  • 10 full sit ups w/45 mini crunches
  • 10 full sit ups w/45 mini crunches
Final cardio finish was 20 minutes on the nordic track treadmill.
  • 5 minutes at 12% incline and 4.2 MPH forward walking
  • 5 minutes at 15% incline and 2.0 MPH backwards walking with hands on bars close the the front electronics panel of treadmill in low squad duck walk
  • 5 minutes at 15% incline and 4.2 MPH forward walking
  • 5 minutes at 15% incline and 4.2 MPH backwards walking (like described above)
I burned 1385 calories total and Amber burned like 1290 or 1300 or something...point being for the FIRST time I actually burned more calories than her. WOO HOO! I guess that is what happens when you take off a couple weeks. I told her I was going to start getting sick every other week just so I could burn more calories than her! :)

As for Finishing the Fight....Debbie added a post the other day about the phrase "Finish the Fight". Her main message is to simply finish what you start. Probably something we should ALL remember as we start to reach one month in on our new year's resolutions. I LOVE this idea - we all should remember this because it not only pertains to our workouts but ALSO how we treat others, how we honor our commitments to people and how we see things through to the end and honor OURSELVES.

Jessica -signing out after Finishing the Fight! :)




This comment has been removed by the author.

Sorry about that. My comment posted twice and I deleted the second one and so that is why it says comment deleted. HA! HA! That is funny. YOU STILL ROCK!

Jessica said...

You are a NUT! Jody was just commenting the other day about what an internet/web bad ass you are because of how awesome your blog I will have to tell him I found a CHINK in your armor! LOL!!
See you in the AM!!!!!! I am baaaaack!

Anonymous said...

These workouts are intense for sure. I have never worked out that intensely before and really have no future plans to. :)

How long total do you spend at gym and when do you plan on building???


Jessica said...

Great questions! Usually an hour and 45 minutes but this Sunday we were there working out for over 2 hours. Now, a couple things - first of all, we both recognized we needed to refuel sooner than we did and secondly, we probably could have wrapped it up sooner but we were also just hanging out.
I need to get with Debbie to talk through building phase. Great suggestion and reminder! I feel like I am adding mass with her workout style just not sure how much, etc.
Thanks for the input and feedback.

Claudine said...

Killer Workout!!!!!

Anonymous said...

WHERE ARE YOU!!!?!?!?!?!?!?!???????
Hope it wasnt another CRAZY week at work.