Workouts: 7-30-09 to 8-9-09

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

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Work Outs: 7-19-09 to 7-29-09

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


How Far Have I Come?

On this diet?

This is me at C4 a few years ago:

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this is me a few weeks ago

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That is the difference of 60# looks… not huge but its something

Workouts: 7-11-09 to 7-18-09

7-11-09, Saturday

Rest Day – forced due to female issues

7-12-09, Sunday

Rest Day/Homework day – piling up had to get it done

7-13-09, Monday

10m – elliptical, weight loss program, level 5

Hip Abductions superset with adductions
12 @ 130
10 @ 140
9 @ 150
10 @ 145
12 @ 135

Hip Adductions
12 @ 120
10 @ 130
9 @ 140
10 @ 135
12 @ 125

Leg Press
12 @ 110
10 @ 120
8 @ 130
10 @ 120
12 @ 110

3 x 10 @ 50# – Single Leg Extensions, Right Leg
3 x 10 @ 50# – Single Leg Extensions, Left Leg

Calf Press
12 @ 80#
10 @ 90#
12 @ 80#

10m – Treadmill, Interval Inclines, 3.5mph

3 x 12 @ 8# medicine ball – back extensions w/ twist
3 x 15 @ 8# medicine ball – jack knives

10m – elliptical crossramp, glute trainer, resistance level 10

Est. Time: 1h 10m
Est. Cal Burn: 922

7-14-09, Tuesday

trainer day!

Warm Up
13m – Elliptical Crossramp, Cross training, resistance 7

Workout

4 rounds of the following

(1 round w/) 15 @ 20# bar – sumo squat straight on
(3 rounds w/) 15 @ 20# bar – sumo squat, angled w right leg forward
(3 rounds w/) 15 @ 20# bar – sumo squat, angled w left leg forward

Chest Press on Stability ball in plank form @ 15# dumbells – one arm static straight up holding one dumbbell and pressed with other arm… 5 left, 5 right, 5 left. 5 right (10 total each arm) each round

Back Row seated on Ball @ 35# – 2 rounds with 10 regular row, then 5 individual arm rows each arm, 2 rounds with 5 regular row then 10 individual arm rows each arm

15 each arm @ 15# – arm curls

Abs

Crunch w/ weight in knees – 20 @ 6# med ball
Double Crunch w/ weight in knees – 20 @ 6# med ball

Cardio
15m – Elliptical, Hills, Level 4
13m – Treadmill, Rolling Inclines, Level 4, 3.3mph

Est. Time: 1 hour 30 m
Est. Cal Burn: 1129 (mainly cause of the elliptical)

7-15-09, Wednesday

Warm Up
10m – Elliptical, Cardio Training, Level 3
Stretching

Workout

Bicep Curl – superset with tricep pushdowns
12 @ 30#
10 @ 40#
9 @ 50#
10 @ 40#
12 @ 30#

Tripcep Pushdown on v-bar
12 @ 35#
10 @ 45#
9 @ 55#
10 @ 40#
12 @ 30#

10m – Row machine

1 x 12 @ 20# – shoulder press
1 x 10 @ 75# – glute machine, right
1 x 10 @ 75# – glute machine, left
2 x 12 @ 25# – shoulder press

Leg Press – (legs set high to focus more on glutes) superset with calf press
12 @ 90# – feet wide (focuses more on inside)
10 @ 95# – feet narrow (this focuses more on outside of thighs)
8 @ 100# – feet wide
10 @ 95# – feet narrow
12 @ 90# – feet wide

Calf Press
12 @ 55# – toes in (focus on outside of calf)
10 @ 60# – toes out (on inside)
8 @ 65# – toes in
10 @ 60# – toes out
12 @ 55# – toes in

Cardio
20m – Treadmill, 3.4mph, Interval Inclines

Est. Time:
1hr 20m
Est. Cal Burn: 903

7-16-09, Thursday

Rest Day

7-17-09, Friday

20m – Intervals, 1st and Last min – walking then 1m Run, 1m30s walk (5.5 – 3.2), Incline 4
Stretching

4 Rounds x 10 reps
10# + barbell – Incline Bench Press
70# – smith machine squat
30# each arm – ISO Hammer Strength, Front Lat Pulldown

10 – Roman Chair
15 @ 8# med ball – back extension with twist

20m – Elliptical Cross Ramp, Glute Trainer, Resistance 9

Est. Time 1 hour (couldn’t do anymore since i had to pick up my nephew)
Est. Cal Burn 747

7-18-09, Saturday

Warm Up
15 – Treadmill, 3.5mph, Incline 3

Work Out

3 Rounds of the following

12 @ 24.2lb barbell – Step Up w/ Kick Back, Left Leg (on a 18″ step)
12 @ 24.2lb barbell – Step Up w/ Kick Back, Right Leg (on a 18″ step)

12 @ 24.2lb barbell – Deadlifts

12 @ 24.2lb barbell – Sumo Squat w/ one leg on step (5″ high) Left Leg
12 @ 24.2lb barbell – Sumo Squat w/ one leg on step (5″ high) Right Leg

10 @ 8lb Med Ball – Wood Cutter w/ squat (started in squat, stood and went to the left with moving the ball above my head w/ straight arms. Back Down to the squat and then back up to the right – this was 1 rep)

10 – Plyo Side Skip over 1 level of a stair step. (one skip over and back to start was 1 rep)

10 – Hamstring Pull In on Stability Ball

2 Lengths – Walking Lunges, about 6 or 7 yards each way

Ab Work

3 rounds (no breaks in between rounds)

15 – Leg Pull Ins (sat on the step up step and leaned back at a 45 deg angle and pulled my legs in to my chest)
30 sec – flutter kicks, laying on the step up step)

and then… contest time with the nephew – he beat me, I was dang tired by this point

13 – Pushups on my knees
22 – Crunches
2 x 10 secs – planks

20 mins of stretching and yoga (while my nephew did his workout)

Est. Time: 1hour 45mins
Est. Cal Burn: 1050

Workouts 7-4-09 to 7-11-09

You may of noticed I didn’t post workouts last week and there is a reason for that – I took a week off from working out. I was stressed and my body just wasn’t working like it should and when I would go to the gym I would just be blah… I did workout for part of the last full week of June but I didn’t record it because of my mind set. In truth, the break did me well. I gave myself the ability to not worry about counting calories and could just breathe and relax. I was able to just restart and jumpstart my body again. By the time I started back on the 4th of July, I was ready and my mind was back into the game as well as my diet.

While I did gain weight from eating poorly… It is now coming back off. I redid my calorie intake guide for each day and reduced it around 100 more calories to 1880 per day. So far so good. I am determined to eat cleaner as well, as much as I can afford to because well – little cashes and fresh foods are NOT cheap. I am almost back to my lowest weight.

With my workouts – I have decided to keep working out 5 days a week but I am going to be limiting my workouts to 1hour – 1hour 30mins at the most. There may be one day every few weeks where I will do one of my 2 hour workouts but for the majority of the time, it will be the shorter workouts. This will give me a true workout and also allow me to not stress over taking time away from everything else going on. This is essential to my mind set since I am getting prepared for the fall semester at school and will be taking 3 classes. Not an easy task but I have figured out that if I want to get my associates within a reasonable time I will have to take 3 – 4 classes a semester and I will graduate in about 2 years time. Luckily, if I pass these current classes – my science requirements will be over with and then I just have to deal with the math. Once that is done, I should be good. I will post my classes once I get signed up and everything.

Okay – this past weeks workouts (my workout weeks will be from Saturdays to Friday, since I started back on Saturday – the day I declared my indepence from fat – get the 4th humor?! ha!)

7-4-09, Saturday

Warm Up
15m – Elliptical Crossramp, Crosstraining, Level 7

Workout

10 – walking planks

Bicep Curls w/ ez bar – super set with triceps
12 @ 25#
10 @ 35#
8 @ 45#
10 @ 35#
12 @ 25#

Tricep Pushdown w/ v-bar
12 @ 30#
10 @ 40#
8 @ 50#
10 @ 40#
12 @ 30#

5 – walking planks

6m – Stair stepper, Weight Loss Program Level 5. 1m straight, 1m left, 1m right

3 x 10 @ 15# (each arm) – Hammer Strength ISO Shoulder Press
3 x 10 @ 10# + bar – bench press

6m – elliptical, glute trainer, level 8 (3m forward peddle, 3m backward peddle)

2 rounds of:
10 @ 6# medicine ball – Jackknives
10 – Ab Wipers on the floor
10 @ 6# medicine ball – Back Extensions w/ twist

Cool Down
15m – Stationary Bike, Hills, Level 5

Est. Cal Burn: 1020
Est. Time: 1h 20m

7-5-09, Sunday

Warm Up
15m – Elliptical, Level 4, Weight Loss Segment

Circuit

4 rounds: (about 1m break in between rounds to cool down, the humidity was insane today and my inhaler ran out)

10 @ 22lb barbell – Sumo Squat w/ one leg on step (5″ high) Left Leg
10 @ 22lb barbell – Sumo Squat w/ one leg on step (5″ high) Right Leg

10 @ 22lb barbell – Step Up w/ Kick Back, Left Leg (on a 18″ step)
10 @ 22lb barbell – Step Up w/ Kick Back, Right Leg (on a 18″ step)

1 Length – Walking Lunges, about 6 or 7 yards

30sec – Wall Sits

10 @ 22lb barbell – Deadlifts

10 @ 8lb Med Ball – Wood Cutter w/ squat (started in squat, stood and went to the left with moving the ball above my head w/ straight arms. Back Down to the squat and then back up to the right – this was 1 rep)

10 – Plyo Side Skip over 1 level of a stair step. (one skip over and back to start was 1 rep)

Ab Work

3 rounds (no breaks in between rounds)

20 – Leg Pull Ins (sat on the step up step and leaned back at a 45 deg angle and pulled my legs in to my chest)
15 sec – flutter kicks, laying on the step up step)

Time: 1h 15m
Est. Cal Burn: 954

7-6-09, Monday

Rest Day

7-7-09, Tuesday

Warm Up
10m – Elliptical Cross Ramp, Crosstraining, Level 5
5m – Stretching

Workout

4 rounds of the following – no breaks
1m – Side lunges with one leg on step box with Walk Over
1m – Regular Lunges
20 @ 15# – Dumbbell Swing
15 @ 2 15# dumbbells – Chest Press
1m – Row Machine

Cool Down
5m – Stretching

Est. Time 1h 5-10m
Est. Cal Burn 803

7-8-09, Wednesday

20m – Treadmill, Intervalls, Incline 3, 2m walk – 3.0, 1m jog – 5.0 (186 cals)

3 rounds
12 @ 35# – Squat w/ row
10 – chin ups, counterweighted at 180#
10 – dips, counterweighted at 180#

15m – elliptical cross ramp, glute trainer, resistance 7 (175c)
5m – elliptical cross ramp, cool down, resistance 4 (50.5c)

5m – stretching

Est. Time 1 hour
Est. Cal Burn 621.5

7-9-09, Thursday

13m – Elliptical Crossramp, Weight Loss Program, Resistance Level 6

3 rounds:
20 @ 8# dumbbells – lat raises
15 @ 8# dumbbells – tricep kickbacks

2m – row machine

Abs
20 – crunches
3 x 20 – v crunches
10 – v crunches
5 – 10sec planks
2 – 30sec planks

10m – elliptical, fat loss program, level 4

17m – treadmill, intervals, level 5

Est. Cal Burn: 620
Est. Time: 1 hour 5 mins

7-10-09, Friday

Rest Day

Workouts: 6-14-0-9 to 6-20-09

lost another pound this week – finally… I had gained some weight due to the curse of being a woman and messing up on my diet but it finally came off this week… lets hope for more next week.

6-14-09, Sunday

Warm Up

30m – Elliptical Crossramp, Glute Trainer, Resistance Level 8
3m – cool down elliptical crossramp

Work Out

Chin Ups – Hands on the inside (super set with dips)
12 @ 180# counterweight
12 @ 170# counterweight
12 @ 170# counterweight

Dips
12 @ 180# counterweight
12 @ 170# counterweight
12 @ 170# counterweight

Low Row (superset with bench press)
12 @ 45#
10 @ 55#
8 @ 65#

Bench Press (weight of bar not included)
3 x 12 @ 10#

15 @ 75# – Lat Pull Down

Cardio

45m – treadmill, 3.3mph, random inclines, level 12
2m – cool down, 2.3mph, flat
15m – Treadmill, 2.8mph, Incline 5
2m – cool down, 2 mph, flat

Est. Time: 2hr10m
Est. Cal Burn: 1473

6-15-09, Monday

Rest Day

6-16-09, Tuesday

Trainer Day!!! Yeah!!

Warm Up

7m – Elliptical Crossramp, Glute Trainer, Resistance Level 7

Workout

4 Rounds of the following:

2 Lengths – Walking Lunges
12 @ 35# – Row Squats
12 – Chin Ups, hands in, counterweighted 170#
12 – Dips, counterweighted 170#
12 @ 30# (3 sets) & 25# (1 set) – Chest Press
2m of stretching

Cardio

30m – Elliptical, Weight Loss Setting, Level 4

Est. Time: 1 hour 30m
Est. Cal Burn: 1,103

Also weighed in this morning – lost another pound! About dang time!

6-17-09, Wednesday

This was a short workout day due to an emotional upheavel that happened in the middle of the day. I find it difficult to try and not cry and workout at the same time… its not easy. Basically this was the main part of the beginning of a melt down mentally for me that has last the last few days of the week.

Cardio

30m – Elliptical Crossramp, Glute Trainer, Resistance Level 8

Work Out

Seated Leg Press (super set with calf press)
15 @ 100#
12 @ 110#
9 @ 120#
12 @ 110#
15 @ 100#

Seated Calf Press on Leg Press
15 @ 80#
12 @ 90#
9 @ 100#
12 @ 90#
15 @ 80#

10m – Elliptical, Hills, Level 6

Est. Time: 1 hour
Est. Cal Burn
: 763

6-18-09, Thursday

Warm Up

40m – Elliptical, Weight Loss, Level 4

Toning

3 rounds of the following:

12 @ 22lb barbell – 16″ step ups with kick back, single leg – right
12 @ 22lb barbell – 16″ step ups with kick back, single leg – left
30 sec – wall sits
10 – reverse crunches
5 – floor wipers
10 – bridges with 30 sec isometric hold in position
10 – bridge with leg lift, right leg
10 – bridge with leg lift, left leg

wanted to keep going but once again, the tears came and I was just tired as hell… so I went home.

Est. Time: 1hr 20m
Est. Cal Burn: 1018

6-19-09, Friday

Rest Day

6-20-09, Saturday

Forced Rest Day – knee acting up and fathers day dinner with familia… will head back tomorrow.

Workouts: 6-7-09 to 6-13-09

Its been a long week emotionally… stress levels are too the ceiling right now. Just getting in as much of a workout as I can right now. Taking each day as it comes…

6-7-09, Sunday

Forced Rest Day

6-8-09, Monday

cardio only today

45m – Elliptical, Weight Loss Mode, Resistance Level 5

Est. Cal Burn: 611

I would of done more but my nephew called and wanted to talk. Nephew trumps working out… at least in my book

6-9-09, Tuesday

Okay, todays workout – trainer day and he KICKED, and I mean KICKED! My butt! He actually pulled most of these from what I have been doing and added some twists and new things. Its nice to have a trainer that I work with so well and who knows my abilities… I’m guessing being friends helps a lot.

Warm Up
15m – Elliptical Cross ramp, Crosstrainer, Resistance Level 8

Workout – supersets… each pair is the super set.

Leg Press – super set with reverse lunges
20 @ 90# – Warm Up Set
20 @ 140#
15 @ 150#
12 @ 160#

3 x 12 – Reverse Lunges, Right Leg
3 x 12 – Reverse Lunges, Left Leg

Leg Extensions – superset with step ups
15 @ 70# – both legs
2 x 15 @ 30# – right leg, single
2 x 15 @ 30# – left leg, single

3 x 1m each round – step ups

Laying Legs Curls – Superset with Wall Sits
4 x 12 @ 60#
1 x 15 @ 40# (drop set)

3 x 40secs – Wall Sits

2 x 20 @ 75# – Seated Calf Press (all on their own)

2 x 12 – sit ups with 4# medicine ball. (basically, my trainer stood on my feet I had to sit up, grab the medicine ball from his hands. Go down and then go up one more time and give him back the ball – this was one rep.)

5m – Stretching of back and legs…. no cardio

My legs are killing me and I am so damned happy 😀 So far a great day!

Est. Time: 1h 15m (we actually did an hour today instead of our normal 45mins, I think we have too much fun at times.)
Est. Cal Burn: 942

6-10-09, Wednesday

Cardio Warm Up
33mins – Elliptical Crossramp, Glute Trainer, Resistance Level 7

Workout – each grouping is a superset or circuit

3 x 12 @ 8# medicine ball – back extensions
3 x 10 – roman chair leg lift, straight leg

3 x 12 @ 40# – squat w/ back row
3 x 12 @ 50# – fly
3 x 12 @ 50# – rear delt

10m – treadmill, interval inclines, 3.0mph

2 x 10 @ 8# medicine ball – Russian twists on medicine ball
2 x 30 – crunches on medicine ball

Tricep Pushdown w/ V Bar – superset with bicep curl
12 @ 35#
10 @ 45#
8 @ 55#
10 @ 40#
12 @ 30#

Bicep Pull Up w/ Rope
12 @ 30#
10 @ 40#
8 @ 50#
10 @ 40#
12 @ 30#

10m – stretching (I was really really sore)

Cardio Cool Down
20m – Treadmill, Random Inclines, 3.5mph

I feel like I am missing something but don’t know… surprisingly this was around a 2 hour workout… but seeing as over an hour of it was cardio, I guess that is why.

Est. Time: 2h5mins
Est. Cal Burn: 1,310

6-11-09, Thursday

Rest day, had planned on going in but lack of sleep this past week and the need to decompressed overwhelmed me. So I went home and rested.

6-12-09, Friday

Rest day…

6-13-09, Saturday

Warm Up
30m – Treadmill, 3.5mph, 6 Incline

Workout

Smith Squats
15 @ 50# (warm up set)
12 @ 70#
9 @ 80#
7 @ 90#
10 @ 80#
13 @ 70#

Calf Press on Leg Machine
12 @ 60#
10 @ 70#
10 @ 80#
12 @ 70#
14 @ 60#

5m – Row Machine

Hip Abductions (super set with adductions)
15 @ 135#
12 @ 145#
9 @ 155#
12 @ 150#
15 @ 140#
Hip Adductions
15 @ 130#
12 @ 140#
9 @ 150#
12 @ 140#
15 @ 150#
3 rounds of the following:
12 – stability ball leg pull in/bridge
20 – double crunch
10 – plank w/side rolls
2 x 5 @ 22# barbell – triple pump lunge, left leg
2 x 5 @ 22# barbell – triple pump lunge, right leg
2 x 15 @ 22# barbell – deadlights
stretching
Est. Time: 1h 40m
Est. Cal Burn: 1249