20 mins cross trainer
20 mins bike
10 mins walking on treadmill

Shoulder press: 3 x 10 @ 40 lbs
Upright rows (bar): 3 x 10 @ 35/45/45 lbs
Overhead shoulder press: 3 x 10/8/6 @ 20/30/30 lbs

3 x 10 tricep dips off a bench

3 x 10 twisty crunches on the decline bench

and some other ab shiznit.

and a bunch of sprints at stonepark bowl. At least 6 laps (I wasn't counting the whole time) of sprinting 200m, walking 200m.

Umm yeah, no gym for the past week because my knee has been really sore.

But today:

Biceps
Seated dumbell curls: 3 x 10/10/6 @ 15/15/20 lbs/arm
Standing barbell curls: 3 x 10/10/8 @ 35 lbs
Preacher curls (cable): 3 x 6 @ 20 lbs

Back
Seated low rows: 3 x 10 @ 60 lbs
Lat pull downs: 3 x 10 @ 60/70/70 lbs
Seated high rows: 3 x 8 @ 60 lbs

Abs
Hanging knee raises: 3 x 20
Bicycles: 3 x 25
Crunches: 1 x 25

My abs are getting some strength back, thank God. I really have to get back to Stacey's class. That's the only thing that keeps my abs in wicked shape.

Cardio:
30 mins bike

20 minutes bike, level 8
40 minutes treadmill, 5 min warm up, 20 min run, 15 min cool down

Abs
Ball crunches: 3 x 15
Teasers: 3 x 10
Bicycles: 3 x 20
Oblique crunches: 1 x 25/side
Regular crunches: 3 x 10

Friday:

20 minutes elliptical
30 minutes treadmill (5 mins warm up, 20 minutes running, 5 mins cool down)
10 minutes bike, level 8

Abs
Weighted hanging knee raises on decline: 3 x 10
Hanging knee raises: 3 x 15
Ball crunches: 3 x 10
Regular crunches: 1 x 25
Leg lifts on decline: 3 x 10

Back
Low rows: 3 x 10/8/8 @ 60/70/70 lbs
Lat pulldowns: 3 x 10 @ 60 lbs
Low rows (wide grip): 3 x 8/10/10 @ 60/50/50 lbs

Thursday:

40 minutes bike, level 10

Abs
Hanging knee raises: 3 x 15
Weight hanging knee raises (8 lb medecine ball, on decline): 3 x 10
Regular crunches: 1 x 25
Oblique crunches: 1 x 15/per side
Ball crunches: 3 x 10

Wednesday:

Biceps
Standing dumell curls: 3 x 10 @ 15 lbs
Barbell curls: 3 x 10/10/8 @ 35 lbs
Preacher curls: 3 x 10 @ 20/15/15 lbs

Triceps
Cable push-down (w/ rope): 3 x 8 @ 30 lbs
Bent over one arm kickbacks: 3 x 10 @ 10/10/12 lbs/arm
Overhead press: 3 x 10 @ 30 lbs
Tricep dips off a bench: 4 x 8

Abs
Crunches off a bench with a 5lb medecine ball: 3 x 15

Cardio..
30 minutes bike @ levels 8-10
35 minutes treadmill, 5 minute warm up, 20 minutes runnning, 10 minute cool down

Chest
Lying dumbell flyes: 3 x 10/10/10 @ 10/10/15 lbs/arm
Bench press in the Smith machine: 4 x 10 @ 20/30/40/40 lbs
Cable flyes: 3 x 10 @ 25 lbs/arm

Shoulders
Shoulder press: 3 x 10/7/10 @ 50/50/40 lbs
Overhead press: 3 x 6/5/10 @ 30/30/20 lbs

Legs
Lunges: 3 x 10/leg @ 24 lbs
Leg press (sled): 3 x 10 @ 130 lbs
45 degree leg press, wide stance: 3 x 10 @ 90 lbs
Deadlifts: 3 x 10 @ 35 lbs
Single leg split squats: 2 x 10 @ 20 lbs/leg

30 minutes bike, level 8

1 hour pilates class.

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.

Walked & ran to the gym and back (~1 hour)

Triceps:
Cable push downs (rope): 3 x 10 @ 20 lbs
Apex overhead press: 3 x 10/10/6 @ 35/35/45 lbs
Tricep machine on the circuit??: 3 x 10 @ 35 lbs (7 plates)

Abs:
Hanging knee raises: 3 x 20/20/10
Crunches on the ball: 3 x 10
Weighted hanging knee raises (on decline, with 5 lb medicine ball): 3 x 10/10/8

Monday:

Went running at Dalvay. Only like 4k. My knee really hurts.