Workouts: 6-14-0-9 to 6-20-09

lost another pound this week – finally… I had gained some weight due to the curse of being a woman and messing up on my diet but it finally came off this week… lets hope for more next week.

6-14-09, Sunday

Warm Up

30m – Elliptical Crossramp, Glute Trainer, Resistance Level 8
3m – cool down elliptical crossramp

Work Out

Chin Ups – Hands on the inside (super set with dips)
12 @ 180# counterweight
12 @ 170# counterweight
12 @ 170# counterweight

Dips
12 @ 180# counterweight
12 @ 170# counterweight
12 @ 170# counterweight

Low Row (superset with bench press)
12 @ 45#
10 @ 55#
8 @ 65#

Bench Press (weight of bar not included)
3 x 12 @ 10#

15 @ 75# – Lat Pull Down

Cardio

45m – treadmill, 3.3mph, random inclines, level 12
2m – cool down, 2.3mph, flat
15m – Treadmill, 2.8mph, Incline 5
2m – cool down, 2 mph, flat

Est. Time: 2hr10m
Est. Cal Burn: 1473

6-15-09, Monday

Rest Day

6-16-09, Tuesday

Trainer Day!!! Yeah!!

Warm Up

7m – Elliptical Crossramp, Glute Trainer, Resistance Level 7

Workout

4 Rounds of the following:

2 Lengths – Walking Lunges
12 @ 35# – Row Squats
12 – Chin Ups, hands in, counterweighted 170#
12 – Dips, counterweighted 170#
12 @ 30# (3 sets) & 25# (1 set) – Chest Press
2m of stretching

Cardio

30m – Elliptical, Weight Loss Setting, Level 4

Est. Time: 1 hour 30m
Est. Cal Burn: 1,103

Also weighed in this morning – lost another pound! About dang time!

6-17-09, Wednesday

This was a short workout day due to an emotional upheavel that happened in the middle of the day. I find it difficult to try and not cry and workout at the same time… its not easy. Basically this was the main part of the beginning of a melt down mentally for me that has last the last few days of the week.

Cardio

30m – Elliptical Crossramp, Glute Trainer, Resistance Level 8

Work Out

Seated Leg Press (super set with calf press)
15 @ 100#
12 @ 110#
9 @ 120#
12 @ 110#
15 @ 100#

Seated Calf Press on Leg Press
15 @ 80#
12 @ 90#
9 @ 100#
12 @ 90#
15 @ 80#

10m – Elliptical, Hills, Level 6

Est. Time: 1 hour
Est. Cal Burn
: 763

6-18-09, Thursday

Warm Up

40m – Elliptical, Weight Loss, Level 4

Toning

3 rounds of the following:

12 @ 22lb barbell – 16″ step ups with kick back, single leg – right
12 @ 22lb barbell – 16″ step ups with kick back, single leg – left
30 sec – wall sits
10 – reverse crunches
5 – floor wipers
10 – bridges with 30 sec isometric hold in position
10 – bridge with leg lift, right leg
10 – bridge with leg lift, left leg

wanted to keep going but once again, the tears came and I was just tired as hell… so I went home.

Est. Time: 1hr 20m
Est. Cal Burn: 1018

6-19-09, Friday

Rest Day

6-20-09, Saturday

Forced Rest Day – knee acting up and fathers day dinner with familia… will head back tomorrow.

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