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Search: Posts Made By: Capadonna
Forum: Members' Logs, Pictures, & Videos 04-08-2015
Replies: 87
Views: 22,962
Posted By Capadonna
Week 14 day 3 - 8 April 2015 Spin class - 60...

Week 14 day 3 - 8 April 2015

Spin class - 60 mins

100 leg raises - 5 sets of 20 reps w/ 30s rest.

Russian Twist w/ medicine ball
S1 - 20 reps
S2 - 30 reps
S3 - 30 reps
Forum: Members' Logs, Pictures, & Videos 04-07-2015
Replies: 87
Views: 22,962
Posted By Capadonna
Week 14 day 2 - 6 April 2015 30 mins...

Week 14 day 2 - 6 April 2015

30 mins elliptical (varying intensity every 5 mins)

150 sit-ups
5 set of 30sec planks (1 was 24 secs)
5 sets of pushups 10 reps
Forum: Members' Logs, Pictures, & Videos 04-07-2015
Replies: 87
Views: 22,962
Posted By Capadonna
Week 14 day 1 - 5 April 2015 Phase 4 ...

Week 14 day 1 - 5 April 2015
Phase 4

Warmup 10 mins treadmill walk/jog

Barbell Squats
S1 - 20 reps @ 60kg
S2 - 20 reps @ 60kg
S3 - 18 reps @ 90kg
S4 - 16 reps @ 90kg
Forum: Members' Logs, Pictures, & Videos 03-31-2015
Replies: 87
Views: 22,962
Posted By Capadonna
Week 13 day 2 - 31 Mar 2015 CYCLE 1 SET 1...

Week 13 day 2 - 31 Mar 2015

CYCLE 1
SET 1
1arm dumbbell press - 15 reps each @ 20 kg
Dumbbell pullover - 15 reps @ 20kg
Dumbbell fly's - 15 reps @ 12.5kg

Set 2
1arm dumbbell press - 13(r)...
Forum: Members' Logs, Pictures, & Videos 03-30-2015
Replies: 87
Views: 22,962
Posted By Capadonna
Week 13 day 1 - 30 Mar 2015 Had a tough...

Week 13 day 1 - 30 Mar 2015

Had a tough morning. Didn't get to complete workout. Felt ill

15 mins elliptical warmup
CYCLE 1
Set 1

Lunges - 10 reps each leg w/ 15kg plates
Deadlifts - 15...
Forum: Members' Logs, Pictures, & Videos 03-24-2015
Replies: 87
Views: 22,962
Posted By Capadonna
Week 12 day 2 - 24 Mar 2015 15 mins...

Week 12 day 2 - 24 Mar 2015

15 mins elliptical warmup

CYCLE 1
SET 1
1arm floor press - 15 reps @ 20 kg
Dumbbell pullover - 15 reps @ 20kg
Dumbbell fly - 10 reps @ 12.5kg
Forum: Members' Logs, Pictures, & Videos 03-23-2015
Replies: 87
Views: 22,962
Posted By Capadonna
Week 12 day 1 - 23 Mar 2015 15 min...

Week 12 day 1 - 23 Mar 2015

15 min elliptical

CYCLE 1
Set 1

Lunges - 10 reps each leg w/ 35kg barbell
Deadlifts - 15 reps @ 60kg
Squats - 20 reps
Forum: Members' Logs, Pictures, & Videos 03-19-2015
Replies: 87
Views: 22,962
Posted By Capadonna
Noted. Hope the following makes up for my...

Noted. Hope the following makes up for my previous downfall.

Week 11 day 5 - 19 Mar 2015

15 mins stationary bike

CYCLE 1
Set 1

Renagade row - 10 reps each arm (bodyweight)
Forum: Members' Logs, Pictures, & Videos 03-18-2015
Replies: 87
Views: 22,962
Posted By Capadonna
Week 11 day 4 - 18 Mar 2015 Didn't get in...

Week 11 day 4 - 18 Mar 2015

Didn't get in spin and I'm annoyed with myself for that. Still tried to do my own thing

CYCLE 1 -
3 SETS total

Get up / sit ups - 15 reps w/ 8kg kettle bell
Ab...
Forum: Members' Logs, Pictures, & Videos 03-17-2015
Replies: 87
Views: 22,962
Posted By Capadonna
Week 11 days 3 - 17 Mar 2015 CYCLE 1 ...

Week 11 days 3 - 17 Mar 2015

CYCLE 1

Set 1
1 arm dumbbell press - 15 reps @ 20kg
Dumbbell pullover - 15 reps @ 25kg
Dumbbell fly - 15 reps @ 15 kg

Set 2
Forum: Members' Logs, Pictures, & Videos 03-16-2015
Replies: 87
Views: 22,962
Posted By Capadonna
Week 11 day 2 - 16 Mar 2015 30 mins...

Week 11 day 2 - 16 Mar 2015

30 mins stationary bike (intermittent intensity )

15 mins row - interval training
Forum: Members' Logs, Pictures, & Videos 03-16-2015
Replies: 87
Views: 22,962
Posted By Capadonna
Week 11 day 1 - 15 Mar 2015 CYCLE 1 Set 1 ...

Week 11 day 1 - 15 Mar 2015

CYCLE 1
Set 1

Concentrated lunges - 10 reps each side (bodyweight)
Dead lifts - 20 reps @ 60kg
Bodyweight squats - 20 reps
Bodyweight calf raises - 20 reps
Forum: Members' Logs, Pictures, & Videos 03-13-2015
Replies: 87
Views: 22,962
Posted By Capadonna
Week 10 day 5 - 12 Mar 2015 CYCLE 1 Set 1 ...

Week 10 day 5 - 12 Mar 2015

CYCLE 1
Set 1

Renagade row - 10 reps each side (bodyweight)
Dead lifts - 15 reps @ 40kg
Bent over rows - 15 reps @ 40 kg

Set 2
Forum: Members' Logs, Pictures, & Videos 03-13-2015
Replies: 87
Views: 22,962
Posted By Capadonna
Definitely working and helping to increase the...

Definitely working and helping to increase the needed cardio. After a couple of classes I thinking of stepping it up and adding more
Forum: Members' Logs, Pictures, & Videos 03-11-2015
Replies: 87
Views: 22,962
Posted By Capadonna
Week 10 day 4 - 11 Mar 2015 Spin class - 55...

Week 10 day 4 - 11 Mar 2015

Spin class - 55 mins
Forum: Members' Logs, Pictures, & Videos 03-10-2015
Replies: 87
Views: 22,962
Posted By Capadonna
Week 10 days 3 - 10 Mar 2015 CYCLE 1 ...

Week 10 days 3 - 10 Mar 2015

CYCLE 1

Set 1
1 arm dumbbell press - 15 reps @ 17.5kg
Dumbbell pullover - 15 reps @ 17.5kg
Dumbbell fly - 15 reps @ 9kg

Set 2
Forum: Members' Logs, Pictures, & Videos 03-10-2015
Replies: 87
Views: 22,962
Posted By Capadonna
Week 10 day 2 - 9 Mar 2015 15 mins...

Week 10 day 2 - 9 Mar 2015

15 mins elliptical

Interval rows:
S1 - 5mins (1137m)
S2 - 4 mins (911m)
S3 - 3 mins (676m)

20 mins skipping
Forum: Members' Logs, Pictures, & Videos 03-08-2015
Replies: 87
Views: 22,962
Posted By Capadonna
Week 10 day 1 - 7 Mar 2015 Last week was a...

Week 10 day 1 - 7 Mar 2015

Last week was a bit rough but I'm back at it with more determination.

CYCLE 1
Set 1

Lunges - 10 reps each leg (bodyweight)
Deadlifts - 20 reps @ 50 kg...
Forum: Members' Logs, Pictures, & Videos 03-04-2015
Replies: 87
Views: 22,962
Posted By Capadonna
Week 9 day 1 - 4 March 2015 50 mins Spin...

Week 9 day 1 - 4 March 2015

50 mins Spin class (1st ever but will not be the last)
Forum: Members' Logs, Pictures, & Videos 02-27-2015
Replies: 87
Views: 22,962
Posted By Capadonna
Week 8 day 4 - 27 Feb 2015 Warm up - 10 mins...

Week 8 day 4 - 27 Feb 2015

Warm up - 10 mins on elliptical

Single arm floor press:

S1 - 15 reps each side @ 20kg
S2 - 15 reps each side @ 22.5kg
S3 - 15 reps each side @ 22.5kg
S4 - 15...
Forum: Members' Logs, Pictures, & Videos 02-25-2015
Replies: 87
Views: 22,962
Posted By Capadonna
Week 8 day 3 - 25 Feb 2015 Tbar rows: ...

Week 8 day 3 - 25 Feb 2015

Tbar rows:

S1 @ 40kg - 15 reps
S2 @ 55kg - 15 reps
S3 @ 55kg - 13 reps
S4 @ 55kg - 12 reps

Push ups:
Forum: Members' Logs, Pictures, & Videos 02-24-2015
Replies: 87
Views: 22,962
Posted By Capadonna
Week 8 day 2 - 24 Feb 2015 10 mins...

Week 8 day 2 - 24 Feb 2015

10 mins elliptical (warm up)

240 jumping jacks

Interval rows (http://www.muscleandfitness.com/workouts/workout-routines/15-minute-workout-row-strength)

S1 - 5...
Forum: Members' Logs, Pictures, & Videos 02-23-2015
Replies: 87
Views: 22,962
Posted By Capadonna
Week 8 day 1 - 23 Feb 2015 15 mins...

Week 8 day 1 - 23 Feb 2015

15 mins elliptical (warm up)

Barbell shoulder press
S1 @ 30kg - 15 reps
S2 @ 35kg - 15 reps
S3 @ 40kg - 12 reps
S4 @ 35kg - 12 reps
Forum: Members' Logs, Pictures, & Videos 02-18-2015
Replies: 87
Views: 22,962
Posted By Capadonna
Week 7 day 2 - 18 Feb 2015 Warm up- 10 mins...

Week 7 day 2 - 18 Feb 2015

Warm up- 10 mins treadmill. Light jog

T-bar rows:

S1 @ 30kg - 15 reps
S2 @ 45kg - 15 reps
S3 @ 45kg - 12 reps
S4 @ 55kg - 9 reps
Forum: Members' Logs, Pictures, & Videos 02-17-2015
Replies: 87
Views: 22,962
Posted By Capadonna
Week 7 day 1 - 17 Feb 2015 Cardio day 5...

Week 7 day 1 - 17 Feb 2015

Cardio day

5 mins row machine

25 mins elliptical @ intermittent intensity (3/7)

25 mins skipping
Showing results 1 to 25 of 69

 
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