Daily Work Out Summary

I kicked off my first week with a hike on Sunday and wrestling training/workout.  The hike was good, nothing too strenuous.  The wrestling workout .... WOW!!!  It was GREAT!!!  It was not only a great work out, but it had me pumped-up for hours after!!

I did some research on the internet and found this great meet-up group in Santa Clarita as well as a couple of websites that led me to Kent Ganevsky - the organizer as well as the trainer.

www.meetup.com/santa-clarita-brazilian-jiu-jitsu-group

www.meetup.com/santa-clarita-bodybuilding-fitness-strength-and-conditioning

www.bodybuilder.com  and the other site is www.santaclaritatennis.com

Eliptical

Seated Dip

Lower Back





Check it out.!! It is because of that workout - I have aspirations to wrestle in a women's senior division wrestling competition.  Wow...that is another journey for sure, but I definitely can see myself pulling this off....in time of course!!  ;)

 From there,  had the same work out all week at LA FITNESS, off Newhall Ranch Road.  Below are some of the machines that I used last week.  Below are the details of what I did with each machine (the ones pictured and the ones not pictured).

I always started with the elliptical. I started with 30/35 minutes on Monday and Tuesday. Then on Wednesday - I upped it to 45 minutes.  I like to read when I am on the elliptical - this week I am reading a Suzzane Somers book. I want to say thank you to my former high school mate, Anthony Sanchez, for mentioning her books to me.  I figured I would start reading and see what all the excitement is about!!  Thanks Anthony!!

After the elliptical, I usually will go to the machines that work either the upper half of my body or the lower half.

For the upper half, I have the followed the following:

I use a chest press to work my pecs and shoulders. I started the week doing 3 reps of 10  - using 10 lbs.  I worked up to 3 reps of 15 @ 10 lbs.

I then use the Seated Dip machine for the backs of my arms, shoulders and upper back.  I went from 3 reps of 10 to 3 reps of 15 @ 65 lbs. 

I then use the Lower back machine, I kept it at 65 lbs through Wednesday. On Thursday I upped the weight to 85 lbs.

Lastly I used the Row machine. My weight on that is 65 lbs and I do 3 reps of 20.

For my lower half, I normally did the following:

Calf press - I started this one on Wednesday. I press 85 lbs - 3 reps of 20.

I do the Abductor  and the Adductor for my hips, thighs and strengthening my thighs. I use 65 lbs and normally do 3 reps of 30.  I do the same with both machines.

I use the machine that strengthens the back of the thighs. It involves laying leaning over while your lift your leg back in a bent motion. I use 50lbs in weight and complete 3 reps of 15.

I finish off the workout in the sauna for about 7-10 minutes.

This is the plan I did my first week. Week 2 I want to change it up a bit by doing my cardio away from the gym and only weights in the gym and maybe add a class to the mix.

Great week, great results, great supports.

Thank you!

Carmen