Weird week and a half – workouts are really off due to my nephew visiting which means he is a priority. But here it is:

7-19-09, Sunday

Rest Day

7-20-09, Monday

Swimming:

600 – 50 free/50breast for each 100m
200 – kicking – 50free/50 breast for each 100m

Time: 35m
Cal Burn: 557

Would of gone longer but lighting storm came in and they closed the pool…

7-21-09, Tuesday

todays workout – got cut short due to a sick nephew.

Warm Up
5m – Running, Treadmill, 5.3, Incline 4
Stretching

Workout

4 x 15 @ 50# – Squats (5-half, all the way down then half way up/5-half, half way down then back up/5 – full squats)

4 x 12 @ 5# dumbbells – incline shoulder raises

4 x 1m – chest press, bar only

5 x 12 @ 15# dumbbell – incline 1 arm row, right
5 x 12 @ 15# dumbbell – incline 1 arm row, left

3 x 20 – incline crunches

5m – stretching

Est. Time 1h10m
Est. Cal Burn: 748

7-22-09, Wednesday

Warm Up
10m – Elliptical, Weight Loss Program, Resistance Level 5
Stretching

Workout

4 x 20 @ 15# – Chest Press w/ 20s rest between sets

4 x 15 @ 40# – lat pull/w 20s rest between sets

4 x 15 @ 20 (for 2) 25 (for 2) – Bicep Curls (superset with tricep dips)
4 x 15 @ 70 (for 2) 50 (for 2) – tricept dips

4 x 12 @ 50# – leg extensions

Stretching

Cool Down
15m – Elliptical, Hill Program, Resistance Level 5

Est. Time: 1h25m
Est. Cal Burn: 1,118

7-23-09, Thursday

Rest Day

7-24-09, Friday

todays workout – got cut short because the day care was closed and limited on what I could do with a 5 year old with me at the gym

Warm Up
10m – Intervals, 3.5mph – 5.5mph, Incline 4
Stretching

Workout

3 rounds
20 @ 22lb barbell – Side Step Ups on 16″ step (1 rep was twice over – go over right then back over left)
40 @ 22lb barbell – Step Up w/ Kickbacks on 16″ step
25 @ 8# med ball – jackknifes

Stretching

Time: 45m
Cal Burn…. no clue

Today was a cheat day – I spent the next 6 hours walking around at a large indoor arcade/play place for kids with an all you can eat buffet… ate both dinner and lunch there – ate as many veggies as possible with one of the “healthier” pastas… but had small servings of ice cream and apple cobbler one one slice of pizza. I was weak I know. But whatever, I don’t care – my main concern is that my nephew was happy and having a good time. Thought about going back to the gym but my knees are killing me from basically standing for about 5 hours.

Also – did my BFI today… 27.9%. Weight – exactly 210

7-25-09, Saturday

Rest Day/Study Day for Finals

7-26-09, Sunday

30m – Elliptical Crossramp, Weight Loss Trainer, Resistance level 5

Circuit

Tricep Push Down w/ V Bar
15 @ 25#
12 @ 35#
9 @ 45#
12 @ 35#
15 @ 25#

5 x 15 @ 30# – Low Row with lay back
5 x 15 @ 30# – Chest Press

Stretching

Est. Time 1 hour
Est. Cal Burn 764 (384 from elliptical/384 from circuit according to calorie count)

7-27-09, Monday

teaching swimming to my nephew for an hour… lots of treading and leisure time

45m – hard swimming, mix of breast and free. stopped when my shoulder started giving me problems.

Est. Time: 1h 45m
Est. Cal Burn: 1225 (yes I counted my teach my nephew – not easy work and burned about 500 cals )

7-28-09, Tuesday

Rest Day

7-29-09, Wednesday

Warm Up
10m – Elliptical, Crossramp, Glute Trainer, Resistance 9
Stretching

Toning – each grouping is a super set

4 x 15 @ 40# – Lat Pull Down with 1 hand reversed (switch hands each set)
4 x 12 @ 30# – cable tricep kickbacks

54 @ 40# – Seated Row (5 sets with random reps)
54 @ 10# (last with 20#) – arm straighting thing, the opposite of an arm curl, left arm
54 @ 10# (last with 20#) – arm straighting thing, the opposite of an arm curl, right arm

50 @ 10# + bar – deadlifts (heels on weights to lift them up and get some more focus on the whole back leg)

3 set @ 45# – seated calf burnouts… basically did as many as I could before my calves gave out (about 20 each set)

Cardio
20m – Treadmills, Incline 3, Intervals: 1m15s – walking (3.2) 1m – running (5.5 or 5.7)

32m – stationary bike, weight loss program, level 2

Est. Time: 2 hours
Est. Cal Burn: 1,363