golds gym

Workouts: 4-12-09 to 4-18-09

/ Varza / Leave a comment

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

/ Varza / Leave a comment

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

Bring On The Pain?

/ Varza / 1 Comment

I met with a personal trainer last night for the first time, actually no it was the second time but the first was my orientation and PT sign up. Now, when I first met up with him and he showed me what we would be doing I though, ‘okay this will be easy. A few jumping jacks, squat jumps, crunches, etc Not a problem!’ Boy was I wrong! I can say I definatly got my moneys worth. Today my lefts are sore and hurt and my arms are lagging behind me and I am 5 hours into my day and I STILL want to go to sleep. But alas I can’t. Sadly, last night I was feeling great! I was chattery, happy and just estatic. I pushed myself and awhile I wasn’t a 100% perfect I would score about a 85 – 90%. I didn’t let myself give into the pain when I wanted to stop I kept going. I am happy about that.

Now, he did tell me to take today off but after I explained that I can’t because I didn’t workout much over the weekend, I am heading back in. But next week, like hell I am. I am going to workout a few days ahead of time and take Wednesday off. But part of me is wishing that I could meet with him more then once a week or for at least an hour. But I can’t afford it. Hell, I can barely afford 30 minutes a week, I took a ton of money out of my entertainment budget and shopping budget to be able to do this. But after last night, I am not sorry I did. He pushed me beyond my comfortablity and made me work really really hard. Which I do do from time to time when I work out but not like last night. I was sweaty and breathing hard but I did it anyways. It felt good.

I am meeting up with him for a bit tonight so he can show me some excercises to do when I am not meeting with him. I look forward to it. He is a pretty cool guy. I just hope this keeps up. I am happy.