Working Out

New Playlist

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Music is as important to my workout as having the desire to actually get my butt to the gym. I have a variety of workout playlists… all titled: Workout – Extra Long (this is about 6 hours long), Work Out – Irregular, Work Out – Regular, Work Out – Joan Warm Up (all joan jett songs), Work Out 2.

Tonight I made a new one. There are some songs that are on some of the others lists but some completely new. Its a weird variety but alas its all music that makes me want to move. The biggest problem I can see is trying to stop myself from actually dancing to some of the music since a lot of it is good for dancing. One of the songs on the list is a song I heard for the first time today and I caught myself dancing and moving to it on the gym floor a few times. I finally went into the bathroom and let it out for a bit. I couldn’t help myself – I love dancing and don’t get to do it enough. Maybe next time I will sneak into the aerobics room, turn off the lights and let it go… but not too much. 😀

This new one is called: Work Out – Another One

  • One Minute Man – Missy Elliott
  • Die in Your Arms – Everlast
  • Fetts Vett – McChris
  • Rag Doll – Aerosmith
  • So What – Pink
  • Dirrty – Christiana A.
  • Get Ur Freak On – Missy E.
  • I’m Really Hot – Missy E.
  • Next Go Round – Nickelback
  • SEX – Nickelback
  • Buttons – Pussycat Dolls
  • Red Lips, Red Eyes – Red Elvises
  • If You Want Blood – AC/DC
  • Gossip Folks – Missy E.
  • Teenagers – My Chemical Romance
  • Get a Job – Offspring
  • No One Knows – Queens of the Stone Age
  • London Bridge – Fergie
  • Pump It – Black Eye Peas
  • Boom Boom Pow – Black Eye Peas
  • All the Small Things – Blink 182
  • Glory Days – Springstein
  • Just Dance – Lady GaGa
  • Dueling Canters – Chieftains
  • Pump It Up – Elvis Costello
  • Baby Got Back – Sit Mix-A-Lot
  • Centerfold – J.Giels Band
  • Cherry Pie – Warrant
  • Legs – ZZTop
  • Mother – Wolfmother
  • Bust A Move – Young MC
  • Yeah – Usher
  • Laffy Taffy – D4L
  • When I Grow Up – Pussycat Dolls
  • Hot n Cold – Katy Perry
  • Shake That – Eminem
  • All Summer Long – Kid Rock

Thats it… its a weird mix but it will stop me from getting bored for a bit.

I am looking for one song though – its that new Kid Rock song “All Summer Long” for some reason its not on itunes. I love that song! ETA – Found it! Yeah!!!

Workouts 5-17-09 to 5-23-09

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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

Workouts: 5-10-09 to 5-16-09

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Another week down, next week will be harder with school starting up again and two of my days are later in the evening. Hoping to keep going at 5 days a week but we will see. I already messed up this week and took Sunday off forgetting that I needed to take Thursday/Friday off since I have work and school on Thursday and Friday is movie/regular night off.

School starts tomorrow for me, I am so not looking forward to that!

5-10-09, Sunday

Today was cardio day!

30m – Elliptical Crossramp, Crosstraining, Resistance 8
5m – Elliptical Crossramp, Cool down, Resistance 6
30m – Treadmill, Rolling Hills, 3.5mph, Level 12

Est. Cal Burn: 354 – Elliptical, 260 – Treadmill – 714 tota

5-11-09, Monday

Warm Up
12m – Elliptical Crossramp, Glute Trainer, Resistance 8

Workout

Seated Row – one regular pull & one laying pull = one rep/superset with chest press
12 @ 40#
10 @ 50#
8 @ 60#
10 @ 50#
12 @ 40#

Chest Press
12 @ 30#
10 @ 40#
8 @ 50#
10 @ 40#
12 @ 50#

5m – Treadmill, Incline Intervals, 3.3mph

12 @ 15# dumbbell – kickback, right arm
12 @ 15# dumbbell – kickback, left arm

12 @ 70# – Lat Pull

3 x 10 @ 25# – Lat Raises

Seated Dip
12 @ 60#
10 @ 70#
8 @ 80#
10 @ 70#
12 @ 60#

5m – Treadmill, Incline Intervals, 3.5mph

3 x 12 @ 8# medicine ball – back extensions
3 x 15 – incline sit ups

2 x 10 @ 5# dumb bells – shoulder arc
2 x 10 – ab wipers

9m – stairmaster, level 3, fat burner

and that was it… I ended with an asthma attack.

5-12-09, Tuesday

Rest Day!

5-13-09, Wednesday

Warm Up
10m – Elliptical Crossramp, Crosstrainer, Resistance 8
Stretching

Workout

Leg Press aka Darth Vader Shortener
15 @ 100# (warm up set)
12 @ 110#
10 @ 120#
8 @ 130#
10 @ 120#
12 @ 110#

Hip Adductions
15 @ 130#
12 @ 140#
10 @ 150#
12 @ 140#
15 @ 130#

Hip Abductions
15 @ 140#
12 @ 150#
10 @ 160#
12 @ 150#
15 @ 140#

Standing Calf Machine
2 x 12 @ 75# – Pigeon Toed
2 x 12 @ 75# – Duck Toed
2 x 12 @ 75# – Straight Toed

2 x 10 @ 75# – Glute Trainer, Right Leg
2 x 10 @ 75# – Glute Trainer, Left Leg

2 x 10 @ 15# dumbbells – lunges, right leg
2 x 10 @ 15# dumbbells – lunges, left leg

10 @ 15# dumbbells – deadlifts

Est. Time: 1 hour
Est. Cal Burn: 769

5-14-09, Thursday

Warm Up
10m – Elliptical, Level 2
Stretching

Work Out

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#

10 – incline pushups, on the toes this time, no more knees if I can help it!

5m – Row machine

Hammer Strength – ISO, Lat Decline Press super set with pull downs, weight is per arm
12 @ 25#
10 @ 35#
8 @ 45#
10 @ 35#
12 @ 25#

Hammer Strength – ISO Lat Pull Downs Super set with Decline Press, weight is per arm
12 @ 25#
10 @ 35#
8 @ 45#
10 @ 35#
12 @ 25#

10 – incline pushups, on the toes

5m – Row machine

2 x 10 @ 8# medicine ball – Russian twists on stability ball
2 x 15 – crunches on medicine ball

Cardio
25m – Treadmill, 3.3mph, Random Inclines

Est. Time – 1h30m
Est. Cal Burned – 965

5-15-09, Friday

Warm Up
10m – Elliptical, Level 4
Stretching

Toning
3 x 12 @ 60# – laying leg curls
3 x 12 @ 65# – leg extensions
4 x 10 w/ 8# medicine ball – jacknifes
3 x 10 @ 0#, 6#,8# balls – back extensions
2 x 10 w/ 8# medicine ball – Russian twists on stability ball
20 – bridge w/ stability ball
10 @ 20seconds – wall sits

Cardio
12m – elliptical, level 3
20m – treadmill, random, 3.5mph
18m – treadmill, interval inclines, 3.0mph
2m – treadmill, flat, 2.1mph cool down

I’m tired and starving, have no clue on the cal burn. But I did get to see the cute boy at the gym tonight! Yeah!

5-16-09, Saturday

Rest Day!

Another plus to the week – down another 2 pounds. Very happy with that! Yeah!

Workouts 5-3-09 to 5-9-09

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5-3-09, Sunday

Warm Up
20m – Treadmill, 3.8mph, Random Inclines

Workout
3 x 15 @ 90# – Seated Leg Press
3 x 15 @ 60# – Seated Calf Press

Hip Abductions/Adductions
15 @ 125#
12 @ 135#
10 @ 145#
10 @ 145#
15 @ 125#

10m – Treadmill, 3.6mph, Interval Inclines

3 x 25 – Stability Ball Crunch
5 x 6 (each side) – Floor wipers

10m – Stairstepper, Level 3, Fat Burner

That was it – not a huge amount but something. Had a great day so far today. Its been really relaxing.

Est. Cals Burned: 961 (time around 1.5 hours) I took it slow…

5-4-09, Monday

32m on treadmill, 3.0mph, incline 12. Slow and steady and stopped when I started to get lightheaded.

Started getting sick this day

5-5-09, Tuesday

Home sick

5-6-09, Wednesday

Home Sick

5-7-09, Thursday

today was the 1st day back at the gym and I did pretty crappy.

Warm Up
10m – Treadmill, 3.5mph, Incline 3
Stretching

Workout
15 @ 85# – Seated Leg Press
8 x 20sec @ 90# – Seated Leg Press
3 x 10 @ 10# dumbbells in both hands – lunges, both legs

2m – Treadmill, 3.2mph, Incline 4

then I got dizzy and lightheaded – so I stopped. I will be going back tomorrow. Hopefully I won’t be spending the day feeling like I am going to pass out.

5-8-09, Friday

Pushed myself today… I am beat! But I am very happy with it!

Warm Up
10m – Treadmill, 3.8mph, Interval Inclines
Stretching

Workout

Bicep Curl w/ ez bar
25# – 12
35# – 10
45# – 8
35# – 10
25# – 12

Tricep Push Down w/ v-bar
25# – 12
35# – 10
45# – 8
35# – 10
25# – 12

3 x 15 @ 70# – Seated Row
3 x 12 @ 30# – Chest Press

5m – Treadmill, 3.8mph, 6incline

Hip Abductions
135# – 12
145# – 10
155# – 8
165# – 8
135# – 15

Hip Adductions
125# – 12
135# – 10
145# – 8
155# – 8
125# – 15

3 x 15 @ 8# medicine ball – back extensions
3 x 10 – Roman Chair w/ straight leg

5m – Treadmill, Intervals, 3.8mph

2 x 10 @ 10# dumbbells – lat raises

3 x 10 @ 8# medicine ball – jackknifes
25 – Bridge

10m – Stair stepper

I think there is more but I can’t remember.

Time – 1h15m
Est. Cals Burn – 850

5-9-09, Saturday

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

Work Out – lots of super sets

3 x 12 @ 50# – Laying Leg Curls
3 x 12 @ 55# – Leg Extensions

2 laps down the hall in the gym about 50 yards each way – running

5 x 10 @ 70# – Smith Squats
4 x 10 – Incline Push Ups (on my knees of course)

2 laps down the hall in the gym about 50 yards each way – running

15 x 15secs – Wall Seat Press? (with 15sec rest in between) where you sit against the wall and hold urself up, can’t remember the exact name)

10 – Reverse Crunches
2 x 15 – Bridge w/ Stability Ball
2 x 10 – Russian Mason Twists w/ 6# medicine ball

2 laps down the hall in the gym about 50 yards each way – running

2 x 15 – Bridge w/ Stability Ball
2 x 10 – Russian Mason Twists w/ 6# medicine ball
10 – leg raises

30m – Random Inclines, Treadmill, 3.0mph, 0 – 10 incline

Cool Down
2m – Cool down, Treadmill, 2.1mph, Flat surface
5m – Stretching

Believe it or not – that workout took me 2hours to do… it doesn’t seem like a helluva a lot from here but that was with some breaks to catch my breath and not throw up. During the squats/push ups I was dying.

Est. Cal Burn: 1360

I think the forced rest I have had these past two weeks have done me some good. I am feeling great. Sore but great. I had a ton of fun at the gym today playing with different things I have been afraid to do in the past.

Please note – you can follow me during my workouts on my twitter account! Its not a full blown account but I do post while working out and comments et al… http://twitter.com/varza

Workouts 4-26-09 to 5-2-09

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4-26-09, Sunday
Day Off – Study for Finals

4-27-09, Monday

this mornings workout – kept it short, had to get home to get ready for my final today.

Warm Up
12m – Glute Trainer, Elliptical Cross ramp, Resistance 7
Stretching

Toning

Inverted Leg Press
13 @ 90#
10 @ 100#
7 @ 110#
10 @ 100#
13 @ 90#

Seated Calf
3 x 15 @ 45# w/ 1 sec isometrics

the following were done on a new set of machines with a resistance cable
2 x 10 @ 30# – Fly
2 x 12 @ 30 # – Chest Press
2 x 12 @ 50# – Lat Pull
2 x 10 @ 30# – Fly
2 x 12 @ 50# – Lat Pull

had to stop all that due to my shoulder starting to act up. Only did the small reps due to my arms shaking so badly.

15 – back extensions
25 – incline sit ups

Cool Down
15m – Rolling Hills, Treadmill, 3.9mph

4-28-09, Tuesday

20m on the elliptical then overcome with emotions. stupid emotions

4-29-09, Wednesday

Day off….shoulder problems

4-30-09, Thursday

Day off – got a shot of cortizone in my shoulder, forced rest by doctor. Messed up rotator cuff

5-1-09, Friday

Day off – pain in shoulder horrible, still on forced rest by doctor

5-2-09, Saturday

Suppose to be resting still but went in anyway. 26min on the treadmill – that is all I lasted. My shoulder was really bad tonight. Hopefully with lack of stuff tonight and not working tomorrow I can get it rested. Will still go to the gym but now at least I have pain pills – I ran out last night.

Ended the week with a new weight loss – 213.6#

Workouts 4-19-09 to 4-25-09

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4-19-09, Sunday
Rest Day…

4-20-09, Monday

Warm Up
15m – Elliptical Cross Ramp, Glute Trainer 2, Resistance 7
Stretching

Toning
Hip Abductions/Adductions Pyramid same for both
18 @ 125#
15 @ 135#
12 @ 145#
15 @ 135#
18 @ 125#

Leg Press – Footing wide and high!
4 x 20 second sets @ 90#
4 x 20 second sets @ 85#

there was a 10 second rest inbetween sets… I was dying at the end!

Glute Machine
10 @ 50#
8 @ 65#
6 @ 70#
8 @ 65#
10 @ 50#

Standing Calf Machine
3 x 20 second sets @ 60#

I was gonna do 8 but just couldn’t do it at this point

3 rounds of the following
25 – Crunches on Stability Ball
12 on both legs @ 15# dumbbells – lunges
15 – Reverse Crunches w/ press

Cool Down
15m – Treadmill, Random Inclines, 3.5mph

And I ended my workout with a hug… yeah!

Est. Cals Burned: 878

4-21-09, Tuesday

Warm up
15m – Elliptical Crossramp, Resistance 7, Crosstraining Mode
Stretching

Toning
5 x 10 @ 190# counterweight – Chin Ups
5 x 10 @ 190# counterweight – Dips
3 x 15 @ 80# – Seated Row
1 x 15 @ 50# – Laying Leg Curl
3 x 15 @ 10# – Shoulder Press
3 x 10 – Back Extensions

Cardio Cool Down
15m – Treadmill, 3.5mph, Incline between 4 – 10

Est. Cal Burned: 815
Time: est 1h20m

4-22-09, Wednesday

Abs – 3 rounds of each
20 – reverse crunches
3 – 20sec planks
20 – floor wipers

Cardio
20m – Elliptical, Level 3, Resistance 2
40m – Treadmill, 3.6mph, INterval Inclines 0 to 10

4-23-09, Thursday

Day Off – Study for Finals

4-24-09, Friday

Day Off – Study for Finals

4-25-09, Saturday

Day Off – Study for Finals

Workouts: 4-12-09 to 4-18-09

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4-12-09, Sunday – REST DAY! Gym closed early due to easter and I didn’t make it there in time.

4-13,09, Monday

Warm Up
10m – Treadmill, 3.5mph, 4incline
Stretching

Toning

Hip Abductions/Adductions
10 @ 140
12 @ 130
15 @ 120
12 @ 130
10 @ 140

Laying Leg Press
12 @ 90
10 @ 110
8 @ 130
10 @ 110
12 @ 90

Glute Machine
3 x 10 @ 65# – Left Leg
3 x 10 @ 65# – Right Leg

Cardio
20m – Treadmill, Rolling Hills, 3.7mph

4-14-09, Tuesday

Todays workout – got cut short. I woke up with a killer migraine this morning and did the best I could but finally just had to stop. Still got just about an hour in though. Head still hurts…

Warm Up
10m – Treadmill, Random, 3.8mph
Stretching

Workout

Hammer Strength ISO Decline Press
2 x 10 @ 35# each arm = 70#
2 x 12 @ 25# each arm = 50#
2 x 10 @ 35# each arm = 70#

Hammer Strength ISO Lat Pull
2 x 10 @ 35# each arm = 70#
2 x 12 @ 25# each arm = 50#
2 x 10 @ 35# each arm = 70#

Hammer Strength ISO Incline Press
2 x 10 @ 25# each arm = 50#

Hammer Strength ISO Shoulder Press
2 x 12 @ 10# each arm = 20#

Seated Row
12 @ 70#
10 @ 80#
8 @ 9#
10 @ 80#
12 @ 70#

2 x 15 – Jacknifes

4-15-09, Wednesday

30m – Elliptical Crossramp, Glute Trainer 2, Resistance 9
10m – Stairstepper, Level 3, Cardio Trainer
60m – Treadmill, 2.0 – 3.8mph, Random Inclines

Est. Cals Burned: 1,088

4-16-09, Thursday

Warm Up
15m – Elliptical Crossramp, Crosstrainer, Resistance 8
Stretching

Toning

Bicep Curls w/ ez bar
10 @ 25#
8 @ 35#
6 @ 45#
8 @ 35#
10 @ 25#

Tricep Press down w/ v- bar
10 @ 25#
8 @ 35#
6 @ 45#
8 @ 35#
10 @ 25#

3 x 18 @ 85# – Leg Press
2 x 15 @ 70# – Calf Machine

Cool Down
15m – Treadmill, 3.5mph, Intervals.

4-17-09, Friday – RESTDAY!

4-18-09, Saturday

Warm Up
12m – Elliptical Cross ramp, Crosstraining, Resistance 8
Stretching

Workout

Smith Machine Squats
12 @ 50#
10 @ 60#
8 @ 70#
10 @ 60#
12 @ 50#

(interval with below)

Hammer Strength Laterual DY Row
12 @ 50#
10 @ 60#
8 @ 70#
10 @ 60#
12 @ 50#

Cardio Break: 5m – Treadmill, 3.5mph Interval Inclines

Bench Press
12 @ 10 # + bar
10 @ 20 # + bar
8 @ 25# + bar
10 @ 20 # + bar
12 @ 10 # + bar

(interval with below)

3 x 10 @ 10# dumbbells

(could only do three – did the last two bench press without a short break inbetween)

Cardio Break: 5m – Treadmill, 3.5mph Interval Inclines

3 cycles of ab work:
25 – double crunches
5 x 10sec planks
back stretch
10 – mason twists w/ 6# medicine ball

Cardio Cool Down
18m – Elliptical Crossramp, Glute Trainer, Resistance 8

Est. Cal Burned: 1141
Est. Time: 1.5 hours

Please note – you can follow me during my workouts on my twitter account! Its not a full blown account but I do post while working out and comments et al… http://twitter.com/varza

Workouts: 4-5-09 to 4-11-09

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4-5-09, Sunday

1h 15m – Treadmill, Random INclines, Speed between 3.0 – 4.0 mph

4-6-09, Monday

Warm Up
12m – Elliptical, Rolling Hills, Level 3
Stretching

Toning

Smith Machine Squats
1 x 12 @ 50#
4 x 10 @ 60#

Chest Press, Freeweights
10 @ 20# + bar
1 x 8 @ 30# + bar
10 @ 20# + bar

Hip Abductions/Adductions – did a pyramid, same weights and reps on each – did every other one
15 @ 115#
12 @ 125#
10 @ 135#
12 @ 125#
15 @ 115#

3 x 12 @ 50# – Rear Delt
3 x 15 @ 70# – Lat Pulldown

Triceps Extension Machine
15 @ 60#
12 @ 70#
15 @ 60#

2 x 25 – Stability Ball Crunches
1 x 20 (each side) – Twist Crunch

4-7-09, Tuesday – REST DAY!

4-8-09, Wednesday

Warm Up
15m – Elliptical Crossramp, Glute Trainer, Resistance 9
30m – Stretching… okay 30m of talking with stretching in there somewhere

Toning

Inverted Leg Press – You know the one that shortened Vader
18 @ 90#
15 @ 100#
12 @ 110#
15 @ 100#
19 @ 90#

Seated Calf Machine
20 w/ 1 sec isometric @ 35#
18 w/ 1 sec isometric @ 45#
20 w/ 1 sec isometric @ 35#

Hammer Strength ISO Decline Chest Press
12 @ 35#
15 @ 25#
18 @ 15#

3 x 15 @ 25# – Lat Raises
3 x 15 @ 75# – Seated Row

15 @ 120# – Hip Abductions
15 @ 120# – Hip Adductions

3 x 15 @ 60# – Laying Leg Curl

2 x 15 – Jack Knifes w/ 4# Medicine Ball
2 x 10 – Mason Twists w/ 4# Medicine Ball – Arms straight out and very slow movements

Cardio
20m – Treadmill, Interval Inclines, 3.5mph

Finished then because I was beat and the stitch in my side was getting unbearable.

4-9-09, Thursday

Warm Up
20m – Elliptical Crossramp, Glute Trainer, Resistance 9

Workout

2 x 15 @ 8# Dumbbells – Rotator Cuff Warm up Left
2 x 15 @ 8# Dumbbells- Rotator Cuff Warm up Right

Triceps Pressdown w/ v bar
12 @ 25#
10 @ 35#
8 @ 45#
10 @ 35#
12 @ 25#

5 x 12 @ 90# – Ab Machine

2 x 15 @ 20# Dumbbells – Lunges (15 each side each time)
1 x 10 @ 20# dumbbells – Deadlifts

1 x 15 – some ab exercise, can’t remember. Sat on a bench and pulled my legs in

Cool Down
10m – Treadmill, Random Inclines, 3.5mph

4-10-09, Friday – REST DAY!

4-11-09, Saturday

Warm Up
15m – Elliptical Crossramp, Glute Trainer, Resistance 9
Stretching

Toning – did pyramids on pretty much everything… every section is a back and forth between the two activities
______

Leg Curls & Extensions
3 x 15 @ 60#
______

Arm Curls
10 @ 20#
8 @ 30#
6 @ 40#
8 @ 30#
10 @ 20#

Wide Grip Lat Pull Downs
12 @ 45#
10 @ 55#
8 @ 65#
10 @ 55#
12 @ 45#
______
Did these in a reverse pyramid… My legs were shaking by the end! I love love LOVED it!

Seated Leg Press
9 @ 110#
12 @ 100#
15 @ 90#
12 @ 100#
9 @ 110#

Stead Calf Press
12 @ 80#
15 @ 70#
18 @ 60#
15 @ 70#
12 @ 80#
______

Chest Press
12 @ 40#
9 @ 50#
6 @ 60 #
9 @ 50#
12 @ 40#
______

Should Rehab Arc
2 x 12 @ 8# Dumbbells

Double Crunch
2 x 25
______

15m – Stair stepper, Level 3, Fat Burner/Hills… total 36 Flights of Stairs

Est. Cal Burn: 1100 – Time: 1h20m

Please note – you can follow me during my workouts on my twitter account! Its not a full blown account but I do post while working out and comments et al… http://twitter.com/varza

Workouts: 3-28-09 to 4-4-09

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Okay here are my workouts from the last of March and beginning of April…  I know I don’t have to post but I am. I am not loosing a ton of weight but slowly loosing inches and becoming stronger and stronger. I am happy with it.

3-28-09, Saturday

Warm Up
15m – Treadmill, Interval Inclines, 3.5mph
Stretching

Toning
3 x 15 @ 135/130/125 – Hip Abductions
3 x 15 @ 135/130/125 – Hip Adductions
1 x 18 @ 120 – Hip Abductions
1 x 18 @ 120 – Hip Adductions
4 x 12 @ 60# – Laying Leg Curls
4 x 12 @ 60# – Leg Extensions
1 x 15 @ 85# – Leg Press (my knees were bothering me by this point so I stopped)
4 x 25 – Stability Ball Sit Ups
3 x 10 – Back Extensions

Cardio
25m – Elliptical, Fat Burn Program, Level 4

3-29-09, Sunday – Rest Day!

3-30-09, Monday

Warm Up
15m – Treadmill, Intervals, 3.2mph
Stretching

Toning
4 x 12 @ 70# – Lat Pulldowns
4 x 12 @ 40# – Chest Press
4 x 12 @ 70# – Seated Dips
4 x 12 @ 35# – Bicep Curls
4 x 15 – Incline Sit Ups
4 x 10 @ 6# medicine ball – Incline Mason Twists

Cardio
15m – Elliptical Cross ramp, Glute Trainer, Resistance 8

3-31-09, Tuesday

Warm Up
10m – Elliptical Crossramp, Crosstraining, Resistance 7

Workout
4 x 12 @ 80# – Hack Squat
3 x 15 @ 80# – Calf Machine

4 x 15 @ 125/130/135/125 – Hip Abductions
4 x 15 @ 125/130/135/125 – Hip Adductions

5m – Treadmill, Intervals, 3.5mph

3 x 12 @ 60# – Leg Extensions
3 x 15 @ 90# – Ab Machine

4-1-09, Wednesday

Warm Up
15m – Elliptical Crossramp, Intervals, Resistance 8
Stretching

Toning – arm exercises taken from the latest Oxygen mag, says to do it once a week for a month. Gonna do it and see.

10 @ 25# – Bicep Curl w/ ez bar
10 @ 20# – Triceps Pressdown w/ v bar

8 @ 35# – Bicep Curl w/ ez bar
8 @ 30# – Triceps Pressdown w/ v bar

6 @ 45# – Bicep Curl w/ ez bar
6 @ 40# – Triceps Pressdown w/ v bar

7 @ 35# – Bicep Curl w/ ez bar
7 @ 30# – Triceps Pressdown w/ v bar

8 @ 25# – Bicep Curl w/ ez bar
8 @ 20# – Triceps Pressdown w/ v bar

4 x 15 – stability ball crunch
3 x 15 – Wipers

2 xs 15 – Back Extensions

Cardio
20m – Elliptical, Hills, Level 3

Est. Cal Burn for all cardio – 392. Have no idea on the rest.

4-2-09, Thursday

Stretching

2 x 15 – Rotator Cuff Warm up Left
2 x 15 – Rotator Cuff Warm up Right

4 x 12 @ 15# dumbbells – chest press w/ stability ball
4 x 15 @ 15# dumbbells – lunges, left
4 x 15 @ 15# dumbbells – lunges, right

2 x 12 @ 8# dumbbells – lat raises
3 x 12 @ 8# dumbbells – shoulder raises

3 x 5 @ 8# dumbbells – rotator cuff arch move. Hard to explain

4-3-09, Friday – REST DAY!

4-4-09, Saturday – REST DAY unfortunatly due to knees acting up 😦

Please note – you can follow me during my workouts on my twitter account! Its not a full blown account but I do post while working out and comments et al… http://twitter.com/varza

Soooo… its been a few weeks…

/ Varza / 1 Comment

But, I am alive and somewhat well just hella busy with school, work and all that other crap that takes up like called: Darth Real Life. I have also been in kind of a funk. The stress of everything is getting to me and I have no real desire to do anything. Not even to count how the stress is affecting my diet… which is sucking the big one for the past few weeks. I am a stress eater… and I am lacking funds for healthy good foods so I am eating crap I shouldn’t be eating. And probably drinking too many protein shakes then are good for me.

I just want a week away from it all but my funds are so bad lately its really sad. My mortgage also went up and I am desperatly trying to find a way to refinance right now without any luck. I keep being told I have to come up with large down payments… if I had 5 grand in the bank do you really think I would need to refinance? Seriously… And its not my actual mortgage its the frakking property taxes that keep going up each year and upping my monthly payment. Right now I am paying almost 300 bucks a month into my escrow account that my mortgage company pays my taxes, insurance and all that other crap out of.

So, I will be hopefully making some more calls today and see if I can get into that program out there. I don’t regret buying my home. I love my home but I should of taken the 500 dollar loss and bought the townhouse I had been looking at. Smaller and was about 50 grand cheaper.

Just a tip for home buyers – your first year taxes are not permant rates. They will go up several hundred within a year or two. At least here in New Mexico. They didn’t tell me that when I bought my home, imagine my surprise when one month my payment was 800 and the next month 1,000. Not fun at all!

As for my diet and workout – I am stuck at anothe plateau and have been there for over a month now. I know part of it is my diet. part if my decreased cardio and part stress. I am tired of feeling defeated by trying to loose weight and not succeeding. I am still struggling over wanting to quit but I have to wait until when I get paid again but I need to quit “cheating” on my diet and just do it. In last months Oxygen there was an article on loosing 10lbs in a month. I think I am going to jumpstart my system with it starting next week after paying my bills. Its a hardcore diet and I will have to cut back majorily on my workouts so I don’t burn myself out. But with school ending in a few weeks, I think that the time I have to destress from classes before the next round is the best bet.

I need to do something I think and this is the only thing I can think of. Get rid of 10# and then go from there. This will also jumpstart me back onto the healthy regiment and hopefully get me off of the roller coaster of bad crap. And then afterwards I can start on the diet a friend gave me but we will see.

Speaking of school, only a few more weeks left. I have an A in my history class and a high C in my english class. I have a research paper due in both of them on Monday and I have been working on them. But probably not like I should be. Then again, I have always pressured myself to wait until the last minute on most of my papers. Always have… tried to change that and always start out early then meh. Just sit there staring at my moniter for hours on end.

But I just paid for the summer session with school, taking Anatomy & Physiology with a lab. Three days of classes. I was going to add on an algerbra class but decided against it. Its going to be hard enough especially since my nephew is in town again this summer. I will have to take it in the fall… I hate math with all my might. Seriously seriously hate it and wish I didn’t have to take it.

I did finally sign up for finanical aid for next year. Hopefully I will get it so I can have one less stress on my wallet. But I won’t know until the summer, I think. I haven’t heard anything from the school. Just the gov saying its been accepted and the info given to the school. They will let me know if I have been granted a grant. Wish me luck. I really need it. School is just too dang expensive – inexpensive but still. When you are living paycheck to paycheck… anything is alot on your budget.

AS for a major – still nothing. One of my friends said I should be a scholar and do religious/mythological studies. Since I already know a bunch and since I already read things then retell it in my own words – I am already being one. I find it funny… me a scholar? I barely graduated high school. But he thinks I would be really good with it. That I would be excellent at going around giving lectures and whatnot. Personally, I think it would be great but dang that would take me forever! But maybe… I will put it on the list.

I have had no time to even look for romance – incase you were wondering. I am trying to do the whole meet new people but everything costs money to do… and I save that for hanging out with people I already know. And I don’t get to do that often enough. I am starting to notice more and more guys around. Maybe my gym had a run of hot guys sign up at the gym – even though some of them have been around for awhile but I am just now noticing their cuteness since my crush has disappated.

So, I am keeping my eye open and making myself smile more if I see them smile at me, so we will see what happens. But I am pretty sure a guy was checking me out at the grocery store the other day… but hard to say… made eye contact a few times and he smiled. But then again – have had that happen before and it was just a guy being nice.

Okay, I think this is long enough… I will post my workouts from the past few weeks in the next day or so…

Also – I am on twitter… addicted to the damn thing I think: http://twitter.com/varza