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!

Time to Figure It Out

/ Varza / 2 Comments

Here is one of my major stresses right now, which I have discussed before and am still working it out: what should I major in? I have a major right now of general studies for a transfer to a regular university after I finish at the local community college. And I have chosen several majors throughout the many years of schooling and always end up realizing its not the right one then quitting school because I have NO CLUE what I should be trying to focus on.

This is nothing new, I have spent my life jumping from one thing to the next. I want to be this and then I want to be that and so on and so on until I am where I am today: 33 years old with no idea of what I want to be when I grow up. I have wasted so many years trying to be something special or unique or super intelligent. Seriously. Here are some of my dreams from when I was a kid on up:

  • teacher
  • lois lane or journalist
  • princess (yes, I was very young at the time)
  • Rockette
  • broadway star
  • actress
  • writer
  • director
  • music video director
  • fashion designer
  • anthropologist
  • business owner
  • personal trainer
  • psychologist
  • restaurant manager
  • nurse
  • oceanographer
  • and on and on and on…

You can get a general idea. I have gone over a lot of these things several times since I was a youngling and I keep doing it. Right now, I have no inkling. Its not that I don’t think I won’t be good at anything; its more of a sense of well, I can do anything and be good at it. In all seriousness though, how do I narrow it down?

Why am I so concerned with this now? In all honesty, I am tired of not knowing. I am tired of saying I am going to school but not having a clue why I am even going there in the first place. I am not a stupid person but there is very little that I am whole heartily thinking I want to do. Jealously rears it head at times when I talk to people who have always known or known for most of their lives what they wanted to be since they were teenagers. Most of those people have their careers and have no desire to do anything else. I fear that when I finally choose something that I am will find I hate it or suddenly want to do another career. Of course, I have this same problem with men, I can’t settle on what I want there either because I am afraid I will choose unwisely and end up hating my decision.

There are some inklings and flashes I have had over the years of what I should do. I can see myself accepting an oscar for best screenplay or best actress, hell I even have my speech all prepared for when it happens. I can see myself listening to people discuss their problems. I can see myself in front of a classroom at a college discussing a number of subjects. I can see myself well, doing any of those things listed above. The question is though: would I be happy in any of those?

Being an actress would be great but I would hate the spotlight because I like privacy. Listening to people and helping them solve their problems would be fascinating but I would get bored because I don’t want to always have to deal with other peoples crap. Teaching would be interesting but I get annoyed when people ask stupid questions and how would I focus on one subject? See the problem there? My negative personality traits rear their head when I really start to think about that job.

I recently asked some friends and family a question: if you could see me being anything, in any career path, what would it be? The responses I got were earily simiular: writer, editor, goat herder. Actually the goat herder was a bit off the cuff and I think my brothers way of telling me he didn’t want to give me an answer. But I got writer and editor several times over. I would love to be a writer but I am horrible at it. Okay, not horrible at writing. Horrible at finishing all the damn stories that are in my head but I do like to write. I have fun with it. Now, I have that. Writing, I can do that but will I be able to make a career out of it.

I also recently asked for advice on finding a career where I can put to use all the useless knowledge in my head, which I have a lot of, and my ability to sound intelligent and knowledgable when I talk. Then I got the response of politician which I swiftly threw in the garbage because that is one career I have absolutly no desire to be in. I do not like politicians, I find most of them to be the scum of the earth.

So, lets look at what I am good at… what am I good at? I have no clue but I am going to try to figure out some of these things but I do know what I like to do!

  • writing – I am actually very good at writing, and I have a somewhat decent grasp on the english language
  • research – something interests me or I have a question about something, I am really good at finding out the answers and sometimes I am able to pass that knowledge on
  • and….. um, hum… I don’t know what else to write here.

There you go… I am sure there is more but in truth, my boss aka mom keeps coming back into the office and its hard to write when I keep having to change the screen. My thought process is getting jumbled with actual real life work…

I do have an inkling of where I am going with this… Can you guess? I think I know where my niche is, its just wether or not it will want me. My thought the other day that I should maybe look back to my childhood dream job. What I really wanted to be when I grew up. I used to annoy the heck out of my brother pretending to be a journalist like Lois Lane before I could even write and for years I would walk around with a notepad and pencil, writing down everything people said (in my own pre writing scribble that only I could read) and well anything and everything. Even the prices at the cornerstore.

What is this job? I already said it and if you have ever read a comic book you will know. And who knows, maybe I will finally meet my “superman”.

I will attempt to continue this train of thought in my next blog but we will see won’t we. I am bad at the whole follow through thing.

Lil’ About…

/ Varza / Leave a comment

This blog is my personal blog about my writings, life, weight loss, and time being a stay-at-home mom as well as part-time student. Please do not expect a well-edited professional blog as a majority of my posts are done in the free-writing format.

“Either write something worth reading or do something worth writing.” – Benjamin Franklin

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

I was born…

/ Varza / Leave a comment

…in the week of drama and criticism, according to a book I read today on relationships. Sadly, its pretty accurate except for the past about being addictive and people can’t let me go? Not sure if I read that right.
Here is what I found online:

LIBRASCORP, or the LIBRA/SCORPIO Cusp, October 19 – October 25:
Also called the Cusp of Drama & Criticism, the Librascorp is an overlapping and admixture of the seventh sign of the zodiac, Libra, and the eighth sign of the zodiac, Scorpio.  The Librascorp cusp can be likened to the period around forty-nine years of age in the human life and comes in the middle of fall in the northern hemisphere.  During this period of the year winter crops are planted, animals go into hibernation for the coming winter, days are crisp and nights are frosty once more.  The days grow shorter and the nights longer.  In human development, at the age of forty-nine, the mid-life period is ending and middle age approaching.  This is a period that can be characterized by the themes of Drama and Criticism.  A heightened sense of the drama of life, both in a philosophical and personal sense, leads to an increased awareness of the dynamics of one’s own existence, both past and present, a highly critical attitude emerges which cuts away careless generalizations and sloppy thinking and aims for the essence of truth.  Such an attitude can lead to profound changes in personal relationships, how leisure time is spent and in general to a reevaluation of one’s place in the world.

The days which comprise the LIBRASCORP cusp exemplify various aspects of Drama and Criticism, where the airy, social, theatrical Libra nature confronts the more serious, deeply feeling and critical nature of Scorpio.

THE LIBRASCORP PERSONALITY:  The dramatic LIBRASCORP is one of the most critical individuals of the whole year.  Those born in this period can perfectly embody the spirit of their age but also comment on it.  No matter what walk of life they inhabit, their facile minds and often sharp tongues will mark them as individuals to be reckoned with.  Most often, if asked their opinion they give it straight out, holding nothing back.  Therefore, those born on the Libra/Scorpio cusp may be sought out for honest evaluations, but equally well feared and even avoided for their piercing frankness.

Every cusp personality comprises conflicting elements, being influenced by two very different adjacent signs.  In the cases of LIBRASCORP, the highly developed social awareness of Libra can be well integrated with the powerfully controlling detachment of Scorpio.  However, conflicts may also arise here between intellectual and emotional energies, which may be extremely difficult to bring into balance.  Primarily thought-feeling types, LIBRASCORP can mistrust intuitive impulses.

On the other hand, those born on the Libra/Scorpio cusp also have a wild side, and can at a moment’s notice drop their objective stance in favor of risk and adventure.  Furthermore, once they are committed to a situation they will usually refuse to stop until the denouement is complete (no matter how painful it may be).  Because of their total involvement, and also their charm and attractiveness, LIBRASCORP may indeed be difficult to unseat from a position of authority or for that matter from a place in a lover’s heart.

ADVICE FOR LIBRASCORPS:  Try to relax and have fun.  Learn to be less picky.  Do not cut yourself off from unusual experiences but maintain your poise and balance.  Continue to battle with life and resist escapism or the throes of self pity.  Leave the past behind and embrace the future.  Cynicism and sarcasm are poison to you.

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

/ Varza / Leave a comment

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