I am currently following the 14 Day Body Sculpting Workout (pgs 310-315) with these exercises.
Day 1
Mondays, Thursdays
|
One Arm Rows (Back) |
Push Ups (Chest)
|
Two Arm Rows (Back)
|
Dumbbell Flys
(Chest)
|
Dumbbell Curls (Biceps)
|
Overhead Extensions (Triceps)
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Hammer Curls (Biceps)
|
Lying Extensions (Triceps) |
Day 2
Tuesdays, Fridays
|
Dumbbell Squats (Thighs)
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Lunges (Hamstrings)
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Ballet Squats (Thighs) |
Stiff Legged Dead lifts (Hamstrings)
|
Calf Raises (1) (Calves)
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Shoulder Press (Shoulders) |
Calf Raises (2) (Calves) |
Bent Lateral Raises (Shoulders) |
Day 3
Wednesdays, Saturdays
|
Lying Leg Raises (Lower Abs)
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Crunches (Upper Abs)
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Aerobic
Activity
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posted Sep 6, 2009 7:32 PM by Travis Hellstrom
[
updated Sep 6, 2009 7:35 PM
]
Modified Supersets | Starting back to it on the cycle, this is the first week of the six-week 14 Day Body Sculpting Workout,
I am now performing 2 sets of 12-15 repetitions with 90 seconds of
rest between each Superset.
Aerobics
| I've been playing basketball and soccer outside with the kids, though it is getting colder lately (low 40's).
Notes
| Not yet
|
posted Apr 22, 2009 8:11 PM by Travis Hellstrom
Supersets | This is the final week in the second cycle of the 14 Day Body Sculpting Workout,
I am now performing 3 sets of 10-12 repetitions with 60 seconds of
rest between each Superset.
Aerobics
| I played two hours of basketball, soccer and football with the kids on Monday night.
Notes
| Slowly getting back into working out after getting a stomach thing at the end of last week.
| MCS
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1
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1
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2
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2
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3
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3
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4
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4
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Day 1
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-
|
-
|
-
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-
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-
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-
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-
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-
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Day 2
|
-
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-
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-
|
-
|
-
|
-
|
-
|
-
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Day 3
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45
|
45
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|
|
|
|
|
|
| Day 4 |
25.5
|
36
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25.5
|
25.5
|
17.6
|
17.6
|
17.6
|
17.6
|
| Day 5 |
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|
|
|
|
|
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| Day 6 |
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| Day 7 |
Rest
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posted Apr 11, 2009 9:36 PM by Travis Hellstrom
[
updated Apr 22, 2009 9:28 PM
]
Supersets | This is the first week in the second cycle of the 14 Day Body Sculpting Workout,
I am now performing 3 sets of 10-12 repetitions with 60 seconds of
rest between each Superset.
Aerobics
| I played two hours of basketball on Tuesday night, which was wonderful.
Notes
| I need to get back into the 100 Push Ups program, it has been difficult to mix with my regular routine. Got sick at the end of the week and felt pretty rough, so no working out.
| MCS
|
1
|
1
|
2
|
2
|
3
|
3
|
4
|
4
|
Day 1
|
25.5
|
40
|
25.5
|
25.5
|
17.6
|
17.6
|
17.6
|
17.6
|
Day 2
|
-
|
-
|
-
|
-
|
-
|
-
|
-
|
-
|
Day 3
|
45
|
45
|
|
|
|
|
|
|
| Day 4 |
25.5
|
36
|
25.5
|
25.5
|
17.6
|
17.6
|
17.6
|
17.6
|
| Day 5 |
-
|
-
|
-
|
-
|
-
|
-
|
-
|
-
|
| Day 6 |
-
|
-
|
|
|
|
|
|
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| Day 7 |
Rest
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posted Apr 5, 2009 6:12 PM by Travis Hellstrom
[
updated Apr 11, 2009 9:35 PM
]
Modified Compound Supersets | This is the last week in this cycle of the 14 Day Body Sculpting Workout,
I am still performing 2 sets of 12-15 repetitions with 90 seconds of
rest between each exercise. These are called Modified Compound
Supersets (MCS).
Aerobics | I played two hours of intense basketball on Tuesday night and I never stopped running the entire time, it felt great. On Saturday I played football, soccer, basketball and frisbee with all the neighborhood kids outside for three hours. It was intense and tons of fun.
Notes
| I switched back lying tricep extensions to coming before overhead extensions which allows me to perform more weight throughout both exercises and also provides the added benefit of doing more on hammer curls as well. I think I'd like to develop both my biceps and triceps uniformly.
| MCS
|
1
|
1
|
2
|
2
|
3
|
3
|
4
|
4
|
Day 1
|
29.1
|
30
|
25.5
|
25.5
|
17.6
|
17.6
|
17.6
|
17.6
|
Day 2
|
-
|
-
|
-
|
-
|
-
|
-
|
-
|
-
|
Day 3
|
30
|
30
|
|
|
|
|
|
|
| Day 4 |
25.5
|
30
|
25.5
|
25.5
|
17.6
|
17.6
|
17.6
|
17.6
|
| Day 5 |
17.6
|
17.6
|
17.6
|
17.6
|
17.6
|
17.6
|
6.7
|
6.7
|
| Day 6 |
30
|
30
|
|
|
|
|
|
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| Day 7 |
Rest
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posted Mar 29, 2009 6:32 PM by Travis Hellstrom
[
updated Apr 5, 2009 6:12 PM
]
Modified Compound Supersets | In this cycle of the 14 Day Body Sculpting Workout, I will be performing 2 sets of 12-15 repetitions with 90 seconds of rest between each exercise. These are called Modified Compound Supersets (MCS).
Aerobics | I played intense basketball for two and a half hours and jogged at a comfortable pace for thirty minutes on Tuesday.
Notes | All exercises are being performed at a
weight conducive to muscle failure between the 12th and 15th repetition
in the second set. Also push ups are being performed in repetitions with direction
from the 100 Push Ups program. I am keeping track of weights (in kg) when applicable for consistency and increase. I was bad and missed two days. Yanaa!
|
MCS
|
1
|
1
|
2
|
2
|
3
|
3
|
4
|
4
|
Day 1
|
28.6
|
57
|
25.5
|
25.5
|
17.6
|
17.6
|
15.6
|
15.6
|
Day 2
|
17.6
|
17.6
|
17.6
|
17.6 |
17.6 |
17.6 |
6.7
|
6.7
|
Day 3
|
30
|
30
|
|
|
|
|
|
|
| Day 4 |
29.1 |
28 |
25.5 |
25.5 |
17.6
|
17.6
|
15.6
|
15.6
|
| Day 5 |
- |
- |
- |
- |
- |
- |
- |
- |
| Day 6 |
- |
- |
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| Day 7 |
Rest
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Change yourself. Change your world.