5-17-09, Sunday

Rest day! Had to get ready for a new school semester that started this week…

5-18-09, Monday

Warm Up
9m – Elliptical Cross ramp, glute trainer, resistance 8
stretching

Workout

Leg Press
15 @ 100#
12 @ 110#
10 @ 120#
8 @ 130#
10 @ 120#
12 @ 110#
15 @ 100#

Seated Calf Raises
12 @ 45#
10 @ 55#
8 @ 65#
10 @ 55#
12 @ 45#

3 x 12 @ 60# – Laying Leg Curl

5m – Treadmill, Incline Intervals, 3.5mph

Abductions
12 @ 145#
10 @ 155#
8 @ 165#
10 @ 175#
12 @ 145#

Adductions
12 @ 135#
10 @ 145#
8 @ 155#
10 @ 165#
12 @ 135#

3 x 12 @ 60# – Leg Extensions

3 Rounds of the Following
12 @ 15# dumbbells – lunges, right leg
12 @ 15# dumbbells – lunges, left leg
10 @ 15# dumbbells – deadlifts
12 @ 15# dumbbells – step ups

Cardio

25m – Elliptical, Weight Loss, Level 4

Est. Time: 2 hours
Est. Cal Burn: 1285

5-19-09, Tuesday

Warm Up
10m – Treadmill, 3.5mph, Inclines 2, 4, 6
stretching

Workout

Tricep Push Down w/ v bar superset with bicep curls
12 @ 30#
10 @ 40#
8 @ 50#
10 @ 40#
12 @ 30#

Bicep Curl w/ ezbar super set with tricep pushdown
12 @ 25#
10 @ 35#
8 @ 45#
10 @ 35#
12 @ 25#

5m – Treadmill, 3.2mph, Interval Inclines

Hammer Strength – ISO, Lat Decline Press weight is per arm
12 @ 25#
10 @ 35#
8 @ 45#
12 @ 25#

2 x 10 @ 10# each arm – ISO, Shoulder Press

3 x 10 @ 8# medicine ball – back extensions
3 x 10 – roman chair, straight legged

Cardio Cool Down
15m – Treadmill, 3.5mph, Random Inclines

Est Time:1 hour
Est Cal Burn: 700

5-20-09, Wednesday

30m – Elliptical Cross ramp, glute trainer 2, resistnace 8

2 rounds of:
20 – stability ball crunches
10 – reverse crunches
15 @ 8# medicine ball – Russian twists on stability ball

11m – treadmill, 3.5mph, incline 3 & 6 (50/50)

Est. Time: 65min
Est. Cal Burn: 625

5-21-09, Thursday

Rest Day

5-22-09, Friday

Rest day…

5-21-09, Saturday

Warm Up
10m – Elliptical, Hill Intervals, level 5
stretching

Workout

Smith Machine Squats
12 @ 60#
10 @ 70#
8 @ 85#
10 @ 75#
12 @ 65#

Hip Abductions
12 @ 145#
12 @ 155#
10 @ 165#
12 @ 150#

Hip Adductions
12 @ 140#
12 @ 150#
10 @ 160#
12 @ 145#

4 x 15 @ 75# – Calf Press, left leg
4 x 15 @ 75# – Calf Press, right leg

8 x 30sec – wall sits

3 x 15 – Stability ball bridge pull in

Cool Down
10m – Treadmill, 3.3mph, Interval Inclines

Est. Time: 1 hour
Est. Cal Burn: 350