Workouts: 5-24-09 to 5-30-09

5-24-09, Sunday

Cardio Day!
60m – treadmill, 3.3mph, random inclines
20m – treadmill, 2.0mph, flat, cool down

Est. Time 1h20m
Est. Cal Burn 600 cals

5-25-09, Monday

Warm Up
10m – Elliptical, Weight Loss Training, Level 4
Stretching

Workout

3 x 12 @ 35# – Squat w/ row
3 x 12 – pull ups w/ 180# counterweight

3 x 12 @ 20# – chest press
3 x 12 @ 20# – tricep extensions

2 x 12 @ 6# med ball- some weird ab workout, wood cuter or something of the like
2 x 20 – crunches w/ legs on stability ball
2 @ 1m – plank in push up formation, on toes

5m20s – stairstepper

stretching

thats it

Est. Time: 1 hour
Est. Cal Burn: 737

5-26-09, Tuesday

cardio day…

15m – Elliptical Crossramp, Cross Training, Level 5
Stretching

3 x 5 – burpees minus the jump but did the push ups with no knees. Big girl push ups!
3 x 12 @ 8# medicine ball – back extensions

15m – Treadmill, 3.3mph, 5incline

30m – elliptical, hill intervals, level 3

Est. Time: 1h20m
Est Cal Burns: 977

5-27-09, Wednesday

Warm Up
10m – Elliptical Crossramp, Glute Trainer, Resistance 8
Stretching

Workout

Seated Legg Press – superset with calf presses
15 @ 90#
12 @ 100#
10 @ 110#
12 @ 100#
15 @ 90#

Seated Leg Press Single Legged- Right Leg
15 @ 75#
12 @ 85#
9 @ 95#
12 @ 85#
15 @ 75#

Seated Leg Press Single Legged- Left Leg
15 @ 75#
12 @ 85#
9 @ 95#
12 @ 85#
15 @ 75#

Bicep Curl w/ EZ Bar super set with tricep pressdown[/i]
12 @ 25#
9 @ 35#
7 @ 45#
10 @ 35#
12 @ 25#

Tricep Pushdown w/ V Bar
12 @ 30#
9 @ 40#
7 @ 50#
10 @ 40#
12 @ 30#

10m – Elliptical, Hill Intervals, Level 3

1 x 15 @ 50# – Fly (superset with rear delt)
3 x 12 @ 55# – Fly
3 x 12 @ 55# – Rear Delt

3 x 10 @ 25# – lat raises

3 x 12 @ 15# dumbbells – Lunges, Right Leg
3 x 12 @ 15# dumbbells – Lunges, Left Leg
2 x 10 @ 15# dumbbells – step ups, left leg
2 x 10 @ 15# dumbbells – step ups, right leg
3 x 10 – roman chair

10m – treadmill, 3.3mph, random inclines

I was going to do more but I was beat, this was the 5th day in a row for working out, I was tired. As well as the gym getting insanely crowded. Taking tomorrow off and going back on friday and saturday.

Est. Time: 1h30m
Est. Cal Burn: 1,121

5-28-09, Thursday

Rest Day

5-29-09, Friday

tonights workout – not as much as I wanted to do but at least I went!

Warm Up
5m – Treadmill, Incline 6, 3.5mph
Stretching

Workout

3 x 12 @ 45# – Squat w/ Row
3 x 10 @ 180# counterweight – pull ups

2 x 10 @ 20# – Shoulder Press

3 x 15 @ 60# – Seated Tricep Pushdown

10m – Elliptical, Weight Loss, Level 4

3 x 12 @ 8# medicine ball – back extensions
3 x 12 @ 8# medicine ball – russian twists on stability ball

Cardio
30m – Treadmill, 3.3mph, Interval Inclines

Est. Time: 1h15m
Est. Cal Burn 840 (mainly the cardio)

I feel like I am forgetting something but have no clue what… I am gonna go back again tomorrow I think then take sunday off.

5-30-09, Saturday

kinda rest day… I attempted to workout today but my body just wasn’t having it. I basically got in 10m on the elliptical and tried some smith squats but my knees were dying. So wish me luck tomorrow!

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