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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