7-31-09, Friday
Warm Up
15m – Elliptical, Weight Loss, Resistance 3
5m – Stretching
10m – Ballet Toning & Stretching
Toning
Shoulder Press Hammer Strength ISO, weight per arm – super set with chest
12 @ 20#
12 @ 10#
12 @ 10#
Incline Chest PressHammer Strength ISO, weight per arm – super set with shoulder
12 @ 20#
12 @ 10#
12 @ 15#
3 x 15 @ 20# bar – arm curl, hands wide (super set with curls)
1 x 15 @ 15# dumbbells – curl, right
1 x 15 @ 15# dumbbells – curl, left
2 x 15 @ 12# dumbbells – curl, right
2 x 15 @ 12# dumbbells – curl, left
Leg Press
15 @ 90#
12 @ 140#
9 @ 165#
9 @ 185#
6 @ 205#
18 @ 140#
Abs
2 x 15 – Double Crunch
2 x 15 – Reverse Crunch
Cardio
20m – Internvals, 3.5/5.7 – 1m30s walk/1m run – 2incline/4incline changed with each set
5m – Walking, 3.5mph, 2 incline
Est. Time – 1 hour 40m
Est. Cal Burn 1237
8-1-09 until 8-5-09
Rest/Study for Finals Days
8-6-09, Thursday
Warm Up
10m – Ellitipcal, Weight Loss, Level 3
Workout – groupings are supersets/circuits
4 x 20 yards @ 20# bar – walking lunges
4 x 15 @ 40# – lat pulls
4 x 15 @ 20# – kettlebell/dumbbell swings w/ wide stance sumo squats
4 sets @ 25# ezbar – 21s curls (7 low half curls, 7 high half curls, 7 full curls each set)
2m – Row Machine
Cool Down
Stretching
Est. Time: 1h 10m
Est. Burn: 839
8-7-09, Friday
Work Day – ended up working from 9:30am until 8pm…
8-8-09, Saturday
Warm Up
30m – Elliptical, Glute Trainer, Resistance 7 (324 cal burn)
Stretching
Workout
1 Circuit
15 @ 45# – Lat Pull Down with 1 hand reversed (switch hands each set)
15 @ 40# – Bicep Cable Curl
15 @ 45# – Tricep Pushdown with V Bar
(reduction of weight for the rest of the rounds due to a problem with the popping in my sternum)
3 Circuits
15 @ 45# – Lat Pull Down with 1 hand reversed (switch hands each set)
15 @ 40# – Bicep Cable Curl
15 @ 45# – Tricep Pushdown with V Bar
2 circuits
15 @ 20# – Shoulder Press
15 # 50# – Seated Row
Cardio
30m – Treadmill, Random Inclines, 3.5mph (329 cals burn)
30m – Treadmill, Rolling Hills, 3.2mph (308 cals burn)
Est. Time 2h10m
Est. Cal Burn 1464
8-9-09, Sunday
Warm Up
13m – Elliptical Cross Ramp, Crosstraining, Resistance 6,
Stretching
Workout
15 @ 60# – Laying Leg Curl
3 Circuits
15 @ 12kg – Step Up w/ Kick Back, Left
15 @ 12kg – Step Up w/ Kick Back, Right
15 @ 5kg – Sumo Squat w/ one leg up, left
15 @ 5kg – Sumo Squat w/ one leg up, right
10 – push ups on knees
10 @ 8# med ball – wood cutter w/ squat
15 – Poly Side Skip Jump
15 @ 8# medicine ball – Jack Knife Crunches
3 x 30secs – isometric bridges
2 lengths – walking lunges
Est. Time: 1h20m
Est. Cal Burn: 919