Workouts 5-17-09 to 5-23-09

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

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2 thoughts on “Workouts 5-17-09 to 5-23-09

    • generallly I do them on a machine… it works the inner thigh. If you do not have access to a machine, I would lay on your side with your top leg straight and the leg on the bottom in front. Push your bottom leg up and then back down? This will work the inner thighs

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