What the???

Ok I don't understand why when I publish a post it doesn't save my spacing. It mushes everything together. No matter what I do. The post from last Thursday I had to insert stupid pictures (and shrink them to nothing) to keep the spacing between the different circuits. Am I doing something wrong? Can anyone help?

Boot Camp 7/19/2010

Tonight was rough simply because of this cough I have had. My chest feels bruised when I breathe too deep. The cough has gotten tons better though. Just comes on when I first wake up and right after I finish my work out. Well, enough of my whining here is what we did tonight. Start: Run 1 mile Circuit 1 (repeat 3 times) 1. Ride 1 minute on the bike at a speed of at least 10 mph. 2. 100 on the jump rope. Circuit 2 (repeat 3 times) 1. 40 pushups on toes 2. 40 lower ab crunches on ab roller 3. 40 crunches/sit ups on incline bench 4. 40 side to side holding 12 lbs weighted ball (with handles) and legs off the ground. 5. 20-4 count flutter kicks. Circuit 3 (repeat 5 times) 1. Run 1 min on treadmill at a 5 speed and 5 incline. 2. 20 bench presses bar only no weight. (each time you do this you increase the weight and lower the reps. So 20, 15, 12, 10, then 8 reps and adding weight each time.) Circuit 4 (repeat 3 times) 1. 20 pushups with feet on bench and hands on the perfect pushup handles. 2. 20 chest presses sitting on a slightly reclined bench. 3. 30 crunches on ball (left side). 4. 20 push up rows. 5. 30 crunches on ball (right side). Finish Walk on treadmill until cooled down and heart rate has come down. The group before us did another circuit but we ran out of time.

Tonight's Workout

Start: Run 1 mile on treadmill at a 6 speed or higher. Circuit #1 (repeat 3 times) 1. 30 lower ab curls on the ab roller. 2. 30 crunches on the incline bench. Lower all the way down and coming up about 6 inches from the bench.

3. 30 criss crosses lying on the floor arms out wide in T position with legs at 12 inch from the ground. 4. 30 crunches on stability/balance ball. Circuit #2 (repeat 3 times) 1. 20 step up shoulder presses in front hands out wide with a 20 lb bar. 2. 10 behind the head shoulder presses hands out wide using same bar. 3. 20 shoulder presses seated with at least 10 lb dumbells. 4. 20 pushups hands out wide. Circuit #3 (repeat 3 times) 1. 30 hamstring curls using machine. 2. 20 pull downs over hand, hand shoulder width. 3. 20 squats with bar, weight varies. We used the large bench press bar with 10 lbs on each side. 4. 20 pushups on the bar on your toes. 5. 40 forward raises (20 each arm) alternating with at least 8lb dumbells. Circuit #4 (one time) Strap on 5 lb ankle weights on each ankle. On your hands and knees 80 straight leg kickbacks each leg. 80 bent knee kicks backs each leg.

Cool down Walk on treadmill at 3 speed for 2-3 min or until heart rate has calmed down.

BOOT CAMP at Jim's Gym

So I have been doing this boot camp class at Jim’s Gym in Clinton for a while now. I started it in April. It’s tough, really tough. It’s getting easier. Well easier is probably not the right word. I am getting in better shape so I am getting through it better. Just an example of a one hour workout we do so you can get an idea. Start: 1) Run 1 mile on treadmill (started at 5 mph and progressed to 6.5 mph) 2) Change incline to a 6 and run at a 5.7 for .5 mile 3)Incline back to 1 and turn around. Walk/jog backwards on treadmill for .25 mile 4) Turn back around and run .25 mile at 6.5-7 mph (he had me at 8 mph for the last tenth to get it done). Move on to circuit #1 (repeat 3 times) 1) 100 jumps on the jump rope. 2) 30 lower ab curls on the ab machine. 3) 30 sit ups on the incline bench. 4) 30 side to side with legs off the floor holding a 12 lb. exercise ball. 5) 30 crunches on the stability ball. Circuit #2 Triceps (repeat 3 times, and those who missed Monday had to do dips on the machine and they are brutal) 1) 20 over head tricep presses with a 20 lb dumbbell. 2) 15 tricep dips with feet elevated on a bench hands on handles of another incline bench. 3) 15 tricep pushups. 4) 15 tricep dips hands on bench.

Circuit #3 (repeat 3 times with the exception of first exercise)

1) 100 calf raises holding onto the treadmill for balance.

2) 30 calf raises on edge of step bench with a bar (weighted of course).

3) 30 squat calf raises.

4) 30 crunches on ball.

5) 30 calf presses using the leg press machine.

If you stop and rest too long you will get yelled at. Oh, and don’t you dare touch the treadmill with your hands. It is HANDS OFF!! Its go! Go! GO! One exercise after another. And this isn’t even the hardest workout we have done. This was mild compared to some of the stuff he has us do. By the time I got to the 3rd circuit on Monday night I could barely hold myself in a pushup position.

I have to say I love it though. Even on my bad days where I don’t want to do anything I always feel so much better after. I think I am going to try and start writing down the workouts we do after every class and posting them. That way anyone out there can look at them and try them to. And when I finish with Jim I have a record and can do them on my own.

Oh, and can I tell you MY CALVES HURT!!!!!!!!!!!!!!!