Legs Leg press: 3 x 10 @ 70/90/90 lbs Single leg standing hamstring curl: 3 x 10/leg @ 10 lbs Leg extensions: 3 x 10 @ 50/70/70 lbs Glute kickbacks: 3 x 10/leg @ 50 lbs Hack squates: 3 x 10 @ 90 lbs Calf raises: 3 x 10 @ 50 lbs
Abs Weighted torso twists: 3 x 10 @ 60 lbs Weighted side bends: 3 x 15/side @ 17.5 lbs
Cardio 20 minutes walking on track 10 minutes walking on treadmill 10 minutes Cybex machine, level 6 incline, 30% resistence
Chest Bench press: 3 x 10 @ 50 lbs (bar) Chest flyes (dumbells): 3 x 10 @ 20/25/25 lbs
Biceps Barbell curls: 1 x 10 @ 40 lbs
Legs Walking lunges: 1 x 10/leg @ 20 lbs
Cardio 10 minute warm up walk around track 20 minutes Cybex machine, level 6 incline, 30% resistence for 15 minutes, 25% for 15 minutes 5 minute walk on treadmill Quick, light 1 mile jog around track (sub 10 minute mile, didn't time) 10 minute cool down walk on track
Legs Leg extensions (lever): 3 x 10 @ 30 lbs Hamstring curls (lever): 1 x 10 @ 50 lbs (pulled my knees too much) Lunges: 3 x 10/leg @ 20 lbs Leg press (lever): 3 x 10 @ 70 lbs Calf raises: 3 x 10 @ 50 lbs
Abs Sit ups on ball: 3 x 10 Slow bicycles: 3 x 20 Medecine ball (2kg) twists: 2 sets of 20 Medecine ball leg lifts (2kg): 2 sets of 6 Torso twists (lever): 3 x 10/side @ 50 lbs
Cardio Ran 3 miles on the track (Ran one mile, walk 1/2 mile, run 1 mile) Walked 2.5 miles on the track
I tried some light leg weights today for the first time since I fell at the gym in August. I did notice while doing my lying hamstring curls that my knee was still clicking every time I bent it past a certain angle, but the click wasn't as painful as it used to be. Progess? Maybe. I still feel a weakness in that leg even when walking on the treadmill. Maybe next time I will lift weights on each leg separately to try and regain the strength in my bad leg.
Legs Seated leg extension: 3 x 10 @ 30 lbs Lying hamstring curls: 3 x 10 @ 40 lbs Deadlifts: 3 x 10 @ 35 lbs
Abs Slow bicyles: 3 x 20 Hanging knee raises: 3 x 20 Leg lifts off decline: 3 x 10
Cradio 30 minutes walking @ 4.0mph on treadmill 30 minutes hill setting on elliptical (precor), resistence 8, max incline 13 *this was a good workout, I may do it again*
I went to the gym on Thursday but I can't remember what I did. The weekend was a write off because it was my birthday.
Bicep curls: 3 x 10/8/6 @ 15/20/20 lbs Bench press: 3 x 10 @ 40 lbs (bar) Dumbell flyes on stability ball: 3 x 10 @ 20 lbs Leg lifts off decline: 3 x 12 Oblique side bends with 10 lb medecine ball: 3 x 12/side
5 minutes walking on treadmill @ 3.5-4.0mph 15 minutes elliptical
*insert cursing and swearing about stupid fucking cripple ass knees here*
August 13 - Went to the gym with Jane. 30 minutes walking on treadmill.
August 16 - Baaaad time at the gym. Attempted leg weights, my knee popped out and I fell on my ass in front of everyone in the weight room. Needless to say, I was horrified so I ended my workout and left.
As I know from experience, if you fall off the horse and don't get back on- you may never get on again. So I faced my fear and went back to the gym. I even saw many of the same people who witnessed my ungraceful tumble. Oh well. I turned my music up a little louder and focussed on the task at hand.
Chest Bench press: 3 x 10 @ 40 lbs (bar only, no added weight) Dumbell bench press (on incline bench): 3 x 10 @ 20 lbs Lying dumbell flyes: 3 x 10 @ 20 lbs
Legs (this was more like physiotherapy for my knee..) Leg extensions (lever): 3 x 12 @ 15 lbs Seated leg press (sled): 3 x 10 @ 50 lbs
Abs Leg lifts off decline: 3 x 12 Crunches on ball (side, front, side): 4 x 15 Scissors (3 counts up, 3 counts down): 3 x 5
Cardio: 10 minutes bike
I will get more cardio later as Chris and I are going for a walk on the beach <3
Legs Reverse lunges: 3 x 10 @ 20lbs/leg Single leg split squats (no added weight): 3 x 10 per leg Deadlifts: 3 x 10 @ 35 lbs Squats in Smith: 3 x 10 @ 20 lbs Lying hamstring curls: 3 x 10 @ 40/30/30 (these hurt my knee, it kept clicking) Leg extensions: 3 x 10 @ 15 lbs (also hurt my knee, hence the low weight)
Biceps Dumbell curls: 3 x 10/10/6 @ 20 lbs Concentration curls: 3 x 10/arm @ 10 lbs Barbell curls: 3 x 10/10/6 @ 35/35/45 lbs
Legs Walking lunges: 2 x 10/leg @ 24 lbs Reverse lunges: 1 x 10/leg @ 12 lbs Deadlifts w/bar: 3 x 10 @ 35 lbs Squats in Smith machine: 3 x 10 @ 20lbs Leg extensions: 3 x 12 @ 15 lbs Hamstring curls: 3 x 10 @ 40 lbs
Biceps Standing curls w/dumbell: 3 x 10/9/6 @ 20 lbs Concentration curls: 3 x 10 @ 15/10/10 lbs
Abs Medecine ball twists: 2 x 50 with a 5lb ball Hanging knee raises: 3 x 15 Leg lifts off incline: 3 x 10
Gill came to the AFC with me today and we had a great workout!
Shoulders Shoulder press (lever): 3 x 10/10/6 @ 50/50/60 lbs Upright rows: 3 x 10/10/6 @ 45/45/55 lbs Overhead press: 3 x 10 @ 30 lbs Assisted chin-ups: 3 x 10 @ 80 lbs assisted
Chest Bench press: 3 x 10/8/8 @ 40 lbs Incline bench press: 3 x 10 @ 10 lbs per arm Modified incline bench press: 3 x 10 @ 10 lbs per arm Dumbell flys: 3 x 10 @ 10 lbs per arm
Abs Leg lifts off decline: 3 x 12 Weight crunches in roman chair: 3 x 10 @ 50 lbs Hanging knee raises: 3 x 15 Medecine ball twists: 2 sets of 50 reps Crunches on incline w/ 8 lb medecine ball: 2 x 15 45 degree weighted side bend w/ 8 lb medecine ball: 3 x 12 per side
I am not going to be doing any cardio at the gym so long as I am waitressing. My knee is swollen and sore from the activities involved with serving. I don't want to push it, so I'll just consider waitressing my cardio. Because it is.
Weighed myself today. 151 lbs, this means I have lost about 5 pounds. Probably water weight from not being able to eat very much because of my shifts at work.
Back Seated rows (cable): 3 x 10/10/8 @ 70/70/80 lbs Lat pull downs: 3 x 10 @ 70 lbs High rows (cable): 3 x 10 @ 60 lbs
Legs... this was the first time I've attempted these in a while since I last re-injured my knee. My goal is to held build up the muscles surrounding my knee in hopes of some pain relief. I am going to use light weights to do this.
Leg press (lever): 3 x 12 @ 90 lbs Lunges: 3 x 10/leg @ 20 lbs Deadlifts: 3 x 10 @ 20 lbs Squats: 3 x 10 @ 20 lbs Leg extensions: 3 x 10 @ 15 lbs
ABS Hanging knee raises: 4 x 15 V-tucks: 3 x 15 Leg lifts off decline: 3 x 10 Weighted crunches in roman chair: 3 x 10 @ 50 lbs Weighted crunches on ball: 9?? these hurt my lower back too much
Biceps Dumbell curls: 3 x 10/6/10 @ 20/20/15 lbs Barbell curls: 3 x 10/10/4 @ 35/35/45 lbs Preacher curls (cable): 3 x 8/8/6 @ 20 lbs
Back Seated low rows (cable): 3 x 10 @ 60/60/70 lbs Seated high rows (wide grip, cable): 3 x 10/10/8 @ 60/70/80 lbs Lat pull downs: 3 x 10 @ 60/60/70 lbs
Abs Crunches on stability ball w/ 4lb medecine ball (side, front, side): didn't count them.. but enough to make me sore Leg lifts off decline: 3 x 12 Hanging knee raises: 3 x 15 Torso twists w/ 8 lbs medecine ball: 3 x 20
Cardio: 20 mins cross trainer @ level 3, 20 mins bike @ level 8
Chest Lying dumbell flyes: 3 x 10 @ 10 lbs/hand Paramount press: 3 x 10/10/8 @ 50/50/60 lbs Incline chest press: 3 x 10/10/6 @ 25/25/40 lbs
Biceps Standing dumbell curls: 3 x 10/10/6 @ 15/15/20 lbs Standing bar curls: 3 x 10 @ 35 lbs Preacher curls (cable): 3 x 6 @ 20 lbs.. holy frig I find these hard
Abs Bicycles: 3 x 40 (20/side) Crunches on the ball w/ 4 lb medecine ball (side, front, side): 3 x 3?? Found these hard too. Hanging knee raises: 4 x 10 Leg lifts off the decline: 1 x 12 Leg circles off the decline- one set of 6 reps in a bunch of different ways
I haven't been working out again because of my knee. I re-injured it last Thursday (June 2nd), and it is only now beginning to feel better again.
Last night: Swam 200m, back crawl and just random swimming Treaded water for 5 minutes 45 minute core strength class in the pool
My knee didn't hurt at all in the pool so maybe swimming is an option I should be considering. The core strength class was different. I would say it was a low to moderate intensity work out. I spent most of my time wrestling noodles. I'd go to it again though.
Not sure what I think. It was fun, but not much of a workout I didn't think. Of course it was the first day of an intro class, so I shouldn't judge it soley be the first day. But I already knew how to do everything, so it was kind of boring. Didn't do anything I haven't done before.
Now I'm going out to the cottage, probably going to go for a long walk.
Okayyy.. let's see if I can remember what I've been up to.
Sunday: 20-25 minute run outside
Tuesday: Pilates @ AFC, then over to the GOOD (aka Garfield St) gym with mom for some chest and shoulders.
Chest Incline bench press (lever): 3 x 8/8/6 @ 40 lbs Lying flyes: 3 x 10 @ 10 lbs/hand Chest press (HA HA): 3 reps. I was intimidated by the swarm of good looking young guys in the weight room. There were many of them, and only one of me. I didn't want to look like an idiot. The thing with bench press is balancing the bar, it's friggin wobbley!
Shoulders Overhead press (lever): 3 x 8/8/8 @ 30 lbs Shoulder press: 3 x 8/8/8 @ 40 lbs Upright rows: 3 x 10/6/6 @ 45/55/55 lbs
Rest day today :) Toooo much studying had to be done before my physiology final this evening.
Since this is my fitness blog, I'd like to take this opportunity to reassess my fitness goals. A lot has changed since I last did this, in fact, I can't remember if I ever did it. Well, here is a list of goals that I wish to accomplish physically within the next few months.
Bench press 60 lbs Improve my flexibility Make an honest effort to improve core strength Try a new exercise at the gym (hack squats? dumbell chest press flyes?) Do 40-60 mins of cardio at least 5 times a week Attempt a yoga class
These next few weeks will be challenging. Travelling back and forth to and from Summerside (45 minutes each way) for my internship placement will leave little time to workout. I'll be exhausted from working all day, and will no doubt be working in the early morning hours. I am still contemplating signing up for some classes at Pilates Dynamic Fitness. I don't really have the money to do it, but their class times are much more feasible and I think the classes would help me relax since they are focussed on breathing, fluidity of movement, etc. I'm going to give them a call tomorrow to find out more information. I know they have a student rate, but I still have to pay for gas to S'side and back 5 times a week. Eep. That, and I'll only be working like 1-2 shifts a week at the pool. Oh dear. This math does not add up in my favor!
More on this later. Sleep time.
Okay. I dropped into the pilates place this morning and put my name down for a Friday evening class that will be starting soon. I'm going to start with an Intro mat class. It will probably be insanely easy, but I need to learn correct pilates technique before I can move to a different level. They had beautiful equipment there, body bars, reformers, nice free weights. Small place, but nice. So yeah, I guess I'll start from there and see how it goes.
Yesterday Gill and I hit up the UPEI gym together. It was fun!
Legs Walking lunges: 3 x 10 @ 30 lbs Single leg split squats: 3 x 10 @ 24 lbs Deadlifts (dumbells): 3 x 10 @ 30 lbs 45 degree leg press: 3 x 10 @ 90 lbs Hammie curls: 3 x 10 @ 50 (kgs???lbs?? who knows!)
Legs Walking lunges: 3 x 10/leg @ 24 lbs Single leg split squats: 3 x 10 @ 24/24/20 lbs (these were challenging today.. probably has something to do with the Wendy's I ate last night) Leg press: 3 x 10 @ 110/110/130 lbs Dead lifts (bar): 3 x 10 @ 35 lbs Donkey calf raises: 3 x 12 @ 80 lbs Hamstring curls: 3 x 10 @ 60 lbs
Abs Roman chair: 3 x 12 @ 50 lbs Crunches: 3 x 15 (llaaaazy)
40 minutes walking on the treadmill, altering between 5% and 1% incline @ 4.0mph every 10 mins 20 minutes bike @ level 8
Oh baby, Brad Richards was at the gym today. He is such a hottie, even cuter in real life! I haven't been fortunate enough to be working when has been in for a swim at the pool but I got a nice, long stare today. I kind of thought he'd have more muscular legs, and be bigger in general. Ah well, his cute hair makes up for it. :)
Back Seated high row: 3 x 10/8/7 @ 80 lbs Lat pull downs: 3 x 10/8/6 @ 60/70/80 lbs Assisted chinups: 3 x 10/10/8 @ 90/80/70 lbs assisted
Abs 3 x 20 hanging knee raises 20 crunches Roman chair: 3 x 10 @ 50 lbs
Single leg split squats: 3 x 10 @ 30 lbs/leg Plie squats: 3 x 10 @ 12 lbs Deadlifts: 3 x 10 @ 35 lbs 45 degree leg press: 3 x 10 @ 90 lbs Hammie curls: 3 x 10 @ 80/80/70 lbs Squats w/ 35 lbs bar: 3 x 10 Leg extensions: 1 x 7 @ 30 lbs.. yeahhh my knee does not agree with these, so they are out.
Shoulders Shoulder press (I used a different machine this time, it seems to have more range of motion but it is HARDER): 4 x 5/6/5/6 @ 55/45/45/35 lbs Upright rows (bar): 3 x 10/10/8 @ 35/35/45 lbs Rear delt rows: 3 x 10 @ 25/35/45 lbs
Chest Incline bench (lever): 3 x 10/6/6 @ 25/40/40 lbs Paramount press: 3 x 10/6/6 @ 50/60/60 lbs Pec Dec: 3 x 10 @ 55 lbs
40 minute speed walk on tready (4.0-4.4mph) 20 minutes cross trainer
Okay, the reason I took the last week off was because my knee injury was acting up again, so I gave it it's due. Now I am ready to come back. Expect I have a bad cold, which impacted my workout this morning unfortunately.
Legs Single leg split squats: 3 x 10 @ 15 lbs per hand Plie squats: 3 x 10 @ 12 lbs Dead lifts: 3 x 10 @ 35 lbs Leg press: 3 x 10 @ 110 lbs
Legs Single Leg Split Squats: 3 x 10/leg @ 40 lbs (these KILLED me!!) Deadlifts: 3 x 10 @ 35/35/45 lbs Plie squats: 3 x 10 @ 12 lbs Squats in Smith machine: 3 x 10 @ 50 lbs + bar Leg press (lever, sled): 3 x 10 @ 110/110/130 lbs
This morning (yes, I said MORNING.. 6:30am I was at the gym)
Legs (Tweaking up a new routine..)
Lunges: 3 x 10/leg @ 30lbs
Plie squats: 3 x 10 @ 12lbs
Deadlifts (wide stance): 3 x 10 @ 35/45/45lbs
Squats w/ bar: 3 x 10 @ 20lbs (these felt rather useless.. I'll up the weight next time. I couldn't use the Smith machine because someone was in it)
Leg press (sled): 3 x 10 @ 110/130/130lbs
20 minutes walking on treadmill (3.5-3.7mph)
a couple minutes on the stationary bike
20 minutes cross trainer (level 2)
Okay, I'm ready for the day.
Sunday: Half hour swimming lesson. More whip kicks.
Tonight was my first swimming lesson, so I swam for half an hour. I attempted to learn the "whip kick". Much to my dissmay, I am even less coordinated than I have originally imagined. Oh well, something to work on.
Smith squats: 3 x 10 @ 50lbs + bar
Lunges: 3 x 10 (per leg) @ 30lbs
Leg press (sled): 3 x 10 @ 110/130/150lbs
*at this point in time I attempt to do some quad extensions on the machine, both of my knees started crackling and aching. So I fucked that idea. :p*
Deadlifts (my first time.. I asked for help from one of the regular old guys that I talk to at the gym haha, brave girl I am!).. I think I did 10 w/ 25lb bar and 10 w/ a 35lb bar. Just tryin' it out.
Plie squats: 2 x 10 @ 12lbs
I am a 3rd year law student with a nutrition background conquering my fears and balancing all of the things I love! I use this blog to track my training daily.
My Personal Bests
Half Marathon: 1:59:25
Sprint Triathlon: 1:39:27 (.750km swim + 20km bike + 5km run)