Workouts: 4-12-09 to 4-18-09

4-12-09, Sunday – REST DAY! Gym closed early due to easter and I didn’t make it there in time.

4-13,09, Monday

Warm Up
10m – Treadmill, 3.5mph, 4incline
Stretching

Toning

Hip Abductions/Adductions
10 @ 140
12 @ 130
15 @ 120
12 @ 130
10 @ 140

Laying Leg Press
12 @ 90
10 @ 110
8 @ 130
10 @ 110
12 @ 90

Glute Machine
3 x 10 @ 65# – Left Leg
3 x 10 @ 65# – Right Leg

Cardio
20m – Treadmill, Rolling Hills, 3.7mph

4-14-09, Tuesday

Todays workout – got cut short. I woke up with a killer migraine this morning and did the best I could but finally just had to stop. Still got just about an hour in though. Head still hurts…

Warm Up
10m – Treadmill, Random, 3.8mph
Stretching

Workout

Hammer Strength ISO Decline Press
2 x 10 @ 35# each arm = 70#
2 x 12 @ 25# each arm = 50#
2 x 10 @ 35# each arm = 70#

Hammer Strength ISO Lat Pull
2 x 10 @ 35# each arm = 70#
2 x 12 @ 25# each arm = 50#
2 x 10 @ 35# each arm = 70#

Hammer Strength ISO Incline Press
2 x 10 @ 25# each arm = 50#

Hammer Strength ISO Shoulder Press
2 x 12 @ 10# each arm = 20#

Seated Row
12 @ 70#
10 @ 80#
8 @ 9#
10 @ 80#
12 @ 70#

2 x 15 – Jacknifes

4-15-09, Wednesday

30m – Elliptical Crossramp, Glute Trainer 2, Resistance 9
10m – Stairstepper, Level 3, Cardio Trainer
60m – Treadmill, 2.0 – 3.8mph, Random Inclines

Est. Cals Burned: 1,088

4-16-09, Thursday

Warm Up
15m – Elliptical Crossramp, Crosstrainer, Resistance 8
Stretching

Toning

Bicep Curls w/ ez bar
10 @ 25#
8 @ 35#
6 @ 45#
8 @ 35#
10 @ 25#

Tricep Press down w/ v- bar
10 @ 25#
8 @ 35#
6 @ 45#
8 @ 35#
10 @ 25#

3 x 18 @ 85# – Leg Press
2 x 15 @ 70# – Calf Machine

Cool Down
15m – Treadmill, 3.5mph, Intervals.

4-17-09, Friday – RESTDAY!

4-18-09, Saturday

Warm Up
12m – Elliptical Cross ramp, Crosstraining, Resistance 8
Stretching

Workout

Smith Machine Squats
12 @ 50#
10 @ 60#
8 @ 70#
10 @ 60#
12 @ 50#

(interval with below)

Hammer Strength Laterual DY Row
12 @ 50#
10 @ 60#
8 @ 70#
10 @ 60#
12 @ 50#

Cardio Break: 5m – Treadmill, 3.5mph Interval Inclines

Bench Press
12 @ 10 # + bar
10 @ 20 # + bar
8 @ 25# + bar
10 @ 20 # + bar
12 @ 10 # + bar

(interval with below)

3 x 10 @ 10# dumbbells

(could only do three – did the last two bench press without a short break inbetween)

Cardio Break: 5m – Treadmill, 3.5mph Interval Inclines

3 cycles of ab work:
25 – double crunches
5 x 10sec planks
back stretch
10 – mason twists w/ 6# medicine ball

Cardio Cool Down
18m – Elliptical Crossramp, Glute Trainer, Resistance 8

Est. Cal Burned:
1141
Est. Time: 1.5 hours

Please note – you can follow me during my workouts on my twitter account! Its not a full blown account but I do post while working out and comments et al… http://twitter.com/varza

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s