Monday, May 30, 2005

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.

Sunday, May 29, 2005

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

Tuesday, May 17, 2005

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

Saturday, May 14, 2005

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

Friday, May 13, 2005

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

Thursday, May 12, 2005

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

Sunday, May 08, 2005

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

Saturday, May 07, 2005

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

Friday, May 06, 2005

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.

Thursday, May 05, 2005

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

Tuesday, May 03, 2005

Monday:

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