Working Out

Finally… I made it to the gym!

/ Varza / Leave a comment

For the first time in I don’t know how long but I finally made it. I joined a local Bally’s that is a stones throw from my new place in Los Angeles where I am living with my fiancee Omar. Oh yeah, I moved recently… but he and I are both getting on the healthy kick. Which means, no more frappacinos at Starbucks except once a week – where I will treat myself to their new low-cal ones and only the smallest one which is around 150cals and without whipped cream.

BTW, I noticed the other day when I was at the movie theater, the AMC at Universal Studios now posts the calorie count of their snacks. Very nice!!! Check out the theater near you and see if they do that as well. I am seeing this more and more in places. Outback Steakhouse has a special menu with the nutritional listed on it as well at the location. As them if they have it next time you stop by. They have a decent amount of selections of healthy meals and they have a mark next to the items that can be made low-calorie as well. Its nice to see this happening more and more. Let me know of any others you may see!!

So, I hoped into the car this afternoon – yes, I drove a block to the gym… I suck but it was frakking hot and I didn’t want to walk the streets in my workout clothes which consist of skin tight pants and my flabby butt. 😀
Warmup:

15m30s – treadmill, incline 5, speed 3.0

Work Out:

4×15 @ 30lbs – lat pull down
4×15 @ 30lbs – fly
4×15 @ 35lbs – back excercise

3 x 12 – back extensions – circuit with obliques
2 x 15 @ 45lbs – oblique machine, right side
2 x 15 @ 45lbs – oblique machine, left side

Assisted Chin Ups – counterweighted with 160# (so I lifted around 50-60lbs of my own weight) – 8 then 6 then 7
Assisted Dips – same as above – 9 then 7 then 5

Cool Down

17mins – elliptical weight loss intervals

Finished the workout with a yummy Syntha-6 protein shake!!!

Est. WO Time – 1h15m
Est. Cal Burn – 891 workout/3580 daily total
Est. Cal Intake – 1909… high on protein, low on carbs


Workouts: 7-30-09 to 8-9-09

/ Varza / Leave a comment

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

Work Outs: 7-19-09 to 7-29-09

/ Varza / Leave a comment

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


Workouts: 7-11-09 to 7-18-09

/ Varza / 1 Comment

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

/ Varza / Leave a comment

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

/ Varza / Leave a comment

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

/ Varza / Leave a comment

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

Workouts: 5-31-09 to 6-6-09

/ Varza / Leave a comment

5-31-09, Sunday

Rest Day

6-1-09, Monday

30m – Elliptical Cross ramp, Hill Intervals, Level 4
5m – stairmaster
28m – stationary bike, weight loss training, level 3
5m – stationary bike, cool down

Est. Time: 1hr7m
Est. Cal Burn: 747

6-2-09, Tuesday

Sick Day

6-3-09, Wednesday

today was trainer day… I missed school again since the lab has a do not come in if you have been sick at all rule, so I met my trainer earlier then originally scheduled and it was damned nice to see and talk to him again. I missed him like crazy.

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

Workout

5 – pushups (big girl ones this time!)

4 rounds of the following circuit:
12 @ 10# dumbbells – lunge with curl (right leg)
12 @ 10# dumbbells – lunge with curl (left leg)
platform ladder walk w/ 5 push ups at the end (done on knees, didn’t want to push my upper body too much)
12 @ 10# dumbbells – front shoulder raises (right arm)
12 @ 10# dumbbells – front shoulder raises (left arm)
12 @ 40# – back row in squat position (stayed in that position no movement on lower body)

3 rounds of the following
15 – reverse crunches
15 – crunches
15 @ 5# dumbbell – mason twists

Cardio
35m – Elliptical, Hill Intervals, Level 4 & 3 (half and half)

Est. Time:1 hour 30m
Est. Cal Burn: 1,157

6-4-09, Thursday

Today was a FUN FUN FUN night at the gym… normally my night off because of a long day of work and school, I went anyways since I took Tuesday off. But seriously I had a great night tonight, and funny cause I was dragging myself up the stairs before my warm up. Its amazing what good music can do for you!

Warm Up
9m – Elliptical Crossramp, Glute Trainer 2, Resistance 8
Stretching

Workout

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

Hip Abductions super set with adductions
12 @ 135#
10 @ 145#
8@ 155#
11 @ 145#
13 @ 135#

Hip Adductions
12 @ 145#
10 @ 155#
8@ 165#
11 @ 155#
13 @ 145#

10m – Treadmill, Interval Inclines, 3.2mph

3 x 16 @ 55# – Seated Calf Raise

The following 3 items were done in a circuit, one set each then a bit of a rest then did it again

Step Ups – 18″ inch step
1 @ 15.4lbs (or 7kg) – Right Leg
1 @ 15.4lbs (or 7kg) – Left Leg
2 @ 15.4lbs (or 7kg) – Right Leg with Kickback of Left Leg
2 @ 15.4lbs (or 7kg) – Left Leg with Kickback of Right Leg

Deadlights
3 x 12 @ 15.4lbs

3 x 30secs – wall sits

2 x 5 – burpees, push up on the toes
15 @ 22# – standing oblique twists w/ barbell

Cardio
20m – Elliptical, Weight Loss Circuit, Level 4

Est. WO Time: 1h 45min (took out time for bathroom breaks! I was there 2 hours)
Est. Cal Burn: 1,390 (love that cardio boosts!)

6-5-09, Friday

Emotional Rest Day

6-6-09, Saturday

Warm Up
10m – Treadmill, Interval Inclines, 3.5mph,
Stretching

Workout

Push Up Challenge: 55 push ups on my knees in 10m – I know I suck!

Bicep Curl w/ EZ Bar super set with tricep pressdown
12 @ 25#
9 @ 35#
7 @ 45#
10 @ 35#
12 @ 25#

Tricep Pushdown w/ V Bar
12 @ 30#
9 @ 40#
7 @ 50#
10 @ 40#
12 @ 30#

10m – Treadmill, Interval Inclines, 3.3mph

3 x 10 @ 25# – Shoulder Press

Lat Pulldown – Superset with Chest Press
12 @ 45#
10 @ 55#
8 @ 65#
10 @ 55#
12 @ 45#

2 x 10 @ 40# – Chest Press
2 x 10 @ 35# – Chest Press

10m – Stationary Bike, Interval Resistance, Level 4

Smith Machine Squats
12 @ 70#
10 @ 80#
8 @ 90#
10 @ 80#
12 @ 70#

10m – Stationary Bike, Hills, Level 3

Est. Time: 1h 45m
Est. Cal Burn: 1287

Workouts: 5-24-09 to 5-30-09

/ Varza / Leave a comment

5-24-09, Sunday

Cardio Day!
60m – treadmill, 3.3mph, random inclines
20m – treadmill, 2.0mph, flat, cool down

Est. Time 1h20m
Est. Cal Burn 600 cals

5-25-09, Monday

Warm Up
10m – Elliptical, Weight Loss Training, Level 4
Stretching

Workout

3 x 12 @ 35# – Squat w/ row
3 x 12 – pull ups w/ 180# counterweight

3 x 12 @ 20# – chest press
3 x 12 @ 20# – tricep extensions

2 x 12 @ 6# med ball- some weird ab workout, wood cuter or something of the like
2 x 20 – crunches w/ legs on stability ball
2 @ 1m – plank in push up formation, on toes

5m20s – stairstepper

stretching

thats it

Est. Time: 1 hour
Est. Cal Burn: 737

5-26-09, Tuesday

cardio day…

15m – Elliptical Crossramp, Cross Training, Level 5
Stretching

3 x 5 – burpees minus the jump but did the push ups with no knees. Big girl push ups!
3 x 12 @ 8# medicine ball – back extensions

15m – Treadmill, 3.3mph, 5incline

30m – elliptical, hill intervals, level 3

Est. Time: 1h20m
Est Cal Burns: 977

5-27-09, Wednesday

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

Workout

Seated Legg Press – superset with calf presses
15 @ 90#
12 @ 100#
10 @ 110#
12 @ 100#
15 @ 90#

Seated Leg Press Single Legged- Right Leg
15 @ 75#
12 @ 85#
9 @ 95#
12 @ 85#
15 @ 75#

Seated Leg Press Single Legged- Left Leg
15 @ 75#
12 @ 85#
9 @ 95#
12 @ 85#
15 @ 75#

Bicep Curl w/ EZ Bar super set with tricep pressdown[/i]
12 @ 25#
9 @ 35#
7 @ 45#
10 @ 35#
12 @ 25#

Tricep Pushdown w/ V Bar
12 @ 30#
9 @ 40#
7 @ 50#
10 @ 40#
12 @ 30#

10m – Elliptical, Hill Intervals, Level 3

1 x 15 @ 50# – Fly (superset with rear delt)
3 x 12 @ 55# – Fly
3 x 12 @ 55# – Rear Delt

3 x 10 @ 25# – lat raises

3 x 12 @ 15# dumbbells – Lunges, Right Leg
3 x 12 @ 15# dumbbells – Lunges, Left Leg
2 x 10 @ 15# dumbbells – step ups, left leg
2 x 10 @ 15# dumbbells – step ups, right leg
3 x 10 – roman chair

10m – treadmill, 3.3mph, random inclines

I was going to do more but I was beat, this was the 5th day in a row for working out, I was tired. As well as the gym getting insanely crowded. Taking tomorrow off and going back on friday and saturday.

Est. Time: 1h30m
Est. Cal Burn: 1,121

5-28-09, Thursday

Rest Day

5-29-09, Friday

tonights workout – not as much as I wanted to do but at least I went!

Warm Up
5m – Treadmill, Incline 6, 3.5mph
Stretching

Workout

3 x 12 @ 45# – Squat w/ Row
3 x 10 @ 180# counterweight – pull ups

2 x 10 @ 20# – Shoulder Press

3 x 15 @ 60# – Seated Tricep Pushdown

10m – Elliptical, Weight Loss, Level 4

3 x 12 @ 8# medicine ball – back extensions
3 x 12 @ 8# medicine ball – russian twists on stability ball

Cardio
30m – Treadmill, 3.3mph, Interval Inclines

Est. Time: 1h15m
Est. Cal Burn 840 (mainly the cardio)

I feel like I am forgetting something but have no clue what… I am gonna go back again tomorrow I think then take sunday off.

5-30-09, Saturday

kinda rest day… I attempted to workout today but my body just wasn’t having it. I basically got in 10m on the elliptical and tried some smith squats but my knees were dying. So wish me luck tomorrow!

Workouts 5-17-09 to 5-23-09

/ Varza / 2 Comments

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