Workouts: 4-5-09 to 4-11-09

4-5-09, Sunday

1h 15m – Treadmill, Random INclines, Speed between 3.0 – 4.0 mph

4-6-09, Monday

Warm Up
12m – Elliptical, Rolling Hills, Level 3
Stretching

Toning

Smith Machine Squats
1 x 12 @ 50#
4 x 10 @ 60#

Chest Press, Freeweights
10 @ 20# + bar
1 x 8 @ 30# + bar
10 @ 20# + bar

Hip Abductions/Adductions – did a pyramid, same weights and reps on each – did every other one
15 @ 115#
12 @ 125#
10 @ 135#
12 @ 125#
15 @ 115#

3 x 12 @ 50# – Rear Delt
3 x 15 @ 70# – Lat Pulldown

Triceps Extension Machine
15 @ 60#
12 @ 70#
15 @ 60#

2 x 25 – Stability Ball Crunches
1 x 20 (each side) – Twist Crunch

4-7-09, Tuesday – REST DAY!

4-8-09, Wednesday

Warm Up
15m – Elliptical Crossramp, Glute Trainer, Resistance 9
30m – Stretching… okay 30m of talking with stretching in there somewhere

Toning

Inverted Leg Press – You know the one that shortened Vader
18 @ 90#
15 @ 100#
12 @ 110#
15 @ 100#
19 @ 90#

Seated Calf Machine
20 w/ 1 sec isometric @ 35#
18 w/ 1 sec isometric @ 45#
20 w/ 1 sec isometric @ 35#

Hammer Strength ISO Decline Chest Press
12 @ 35#
15 @ 25#
18 @ 15#

3 x 15 @ 25# – Lat Raises
3 x 15 @ 75# – Seated Row

15 @ 120# – Hip Abductions
15 @ 120# – Hip Adductions

3 x 15 @ 60# – Laying Leg Curl

2 x 15 – Jack Knifes w/ 4# Medicine Ball
2 x 10 – Mason Twists w/ 4# Medicine Ball – Arms straight out and very slow movements

Cardio
20m – Treadmill, Interval Inclines, 3.5mph

Finished then because I was beat and the stitch in my side was getting unbearable.

4-9-09, Thursday

Warm Up
20m – Elliptical Crossramp, Glute Trainer, Resistance 9

Workout

2 x 15 @ 8# Dumbbells – Rotator Cuff Warm up Left
2 x 15 @ 8# Dumbbells- Rotator Cuff Warm up Right

Triceps Pressdown w/ v bar
12 @ 25#
10 @ 35#
8 @ 45#
10 @ 35#
12 @ 25#

5 x 12 @ 90# – Ab Machine

2 x 15 @ 20# Dumbbells – Lunges (15 each side each time)
1 x 10 @ 20# dumbbells – Deadlifts

1 x 15 – some ab exercise, can’t remember. Sat on a bench and pulled my legs in

Cool Down
10m – Treadmill, Random Inclines, 3.5mph

4-10-09, Friday – REST DAY!

4-11-09, Saturday

Warm Up
15m – Elliptical Crossramp, Glute Trainer, Resistance 9
Stretching

Toning – did pyramids on pretty much everything… every section is a back and forth between the two activities
______

Leg Curls & Extensions
3 x 15 @ 60#
______

Arm Curls
10 @ 20#
8 @ 30#
6 @ 40#
8 @ 30#
10 @ 20#

Wide Grip Lat Pull Downs
12 @ 45#
10 @ 55#
8 @ 65#
10 @ 55#
12 @ 45#
______
Did these in a reverse pyramid… My legs were shaking by the end! I love love LOVED it!

Seated Leg Press
9 @ 110#
12 @ 100#
15 @ 90#
12 @ 100#
9 @ 110#

Stead Calf Press
12 @ 80#
15 @ 70#
18 @ 60#
15 @ 70#
12 @ 80#
______

Chest Press
12 @ 40#
9 @ 50#
6 @ 60 #
9 @ 50#
12 @ 40#
______

Should Rehab Arc
2 x 12 @ 8# Dumbbells

Double Crunch
2 x 25
______

15m – Stair stepper, Level 3, Fat Burner/Hills… total 36 Flights of Stairs

Est. Cal Burn: 1100 – Time: 1h20m

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

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