Workouts: 5-31-09 to 6-6-09

5-31-09, Sunday

Rest Day

6-1-09, Monday

30m – Elliptical Cross ramp, Hill Intervals, Level 4
5m – stairmaster
28m – stationary bike, weight loss training, level 3
5m – stationary bike, cool down

Est. Time: 1hr7m
Est. Cal Burn: 747

6-2-09, Tuesday

Sick Day

6-3-09, Wednesday

today was trainer day… I missed school again since the lab has a do not come in if you have been sick at all rule, so I met my trainer earlier then originally scheduled and it was damned nice to see and talk to him again. I missed him like crazy.

Warm Up
10m – Elliptical Crossramp, Glute Trainer, Resistance 8
Stretching

Workout

5 – pushups (big girl ones this time!)

4 rounds of the following circuit:
12 @ 10# dumbbells – lunge with curl (right leg)
12 @ 10# dumbbells – lunge with curl (left leg)
platform ladder walk w/ 5 push ups at the end (done on knees, didn’t want to push my upper body too much)
12 @ 10# dumbbells – front shoulder raises (right arm)
12 @ 10# dumbbells – front shoulder raises (left arm)
12 @ 40# – back row in squat position (stayed in that position no movement on lower body)

3 rounds of the following
15 – reverse crunches
15 – crunches
15 @ 5# dumbbell – mason twists

Cardio
35m – Elliptical, Hill Intervals, Level 4 & 3 (half and half)

Est. Time:1 hour 30m
Est. Cal Burn: 1,157

6-4-09, Thursday

Today was a FUN FUN FUN night at the gym… normally my night off because of a long day of work and school, I went anyways since I took Tuesday off. But seriously I had a great night tonight, and funny cause I was dragging myself up the stairs before my warm up. Its amazing what good music can do for you!

Warm Up
9m – Elliptical Crossramp, Glute Trainer 2, Resistance 8
Stretching

Workout

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

Hip Abductions super set with adductions
12 @ 135#
10 @ 145#
8@ 155#
11 @ 145#
13 @ 135#

Hip Adductions
12 @ 145#
10 @ 155#
8@ 165#
11 @ 155#
13 @ 145#

10m – Treadmill, Interval Inclines, 3.2mph

3 x 16 @ 55# – Seated Calf Raise

The following 3 items were done in a circuit, one set each then a bit of a rest then did it again

Step Ups – 18″ inch step
1 @ 15.4lbs (or 7kg) – Right Leg
1 @ 15.4lbs (or 7kg) – Left Leg
2 @ 15.4lbs (or 7kg) – Right Leg with Kickback of Left Leg
2 @ 15.4lbs (or 7kg) – Left Leg with Kickback of Right Leg

Deadlights
3 x 12 @ 15.4lbs

3 x 30secs – wall sits

2 x 5 – burpees, push up on the toes
15 @ 22# – standing oblique twists w/ barbell

Cardio
20m – Elliptical, Weight Loss Circuit, Level 4

Est. WO Time: 1h 45min (took out time for bathroom breaks! I was there 2 hours)
Est. Cal Burn: 1,390 (love that cardio boosts!)

6-5-09, Friday

Emotional Rest Day

6-6-09, Saturday

Warm Up
10m – Treadmill, Interval Inclines, 3.5mph,
Stretching

Workout

Push Up Challenge: 55 push ups on my knees in 10m – I know I suck!

Bicep Curl w/ EZ Bar super set with tricep pressdown
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 – Treadmill, Interval Inclines, 3.3mph

3 x 10 @ 25# – Shoulder Press

Lat Pulldown – Superset with Chest Press
12 @ 45#
10 @ 55#
8 @ 65#
10 @ 55#
12 @ 45#

2 x 10 @ 40# – Chest Press
2 x 10 @ 35# – Chest Press

10m – Stationary Bike, Interval Resistance, Level 4

Smith Machine Squats
12 @ 70#
10 @ 80#
8 @ 90#
10 @ 80#
12 @ 70#

10m – Stationary Bike, Hills, Level 3

Est. Time: 1h 45m
Est. Cal Burn: 1287

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