Thursday: Ran 3 miles (6.0mph)

Tuesday: Pilates Body Sculpting class

Great workout this evening, but I didn't have too much time to do cardio.

Chest
Paramount press: 3 x 10/8/6 @ 40/50/60 lbs
Incline bench press (lever): 3 x 6 @ 35 lbs
Pec Dec: 3 x 10 @ 35 lbs

Shoulders
Shoulder press: 3 x 10/8/6 @ 30/40/40 lbs
Dumbell lateral raises: 3 x 10 @ 10 lbs (per arm)
Cable upright row: 3 x 10 @ 35 lbs

Triceps
Cable push-down (underhand grip): 3 x 6 @ 25 lbs
Cable push-down (rope): 3 x 8 @ 20 lbs
Apex overhead press: 3 x 10/8/4 @ 20/20/30 lbs

Cardiooo
20 minutes running on treadmill @ 6.0-6.5mph
5 minutes cooldown @ 3.0-4.0mph

Abs:

2 x 25 regular crunches
3 x 20 V-Tucks
3 x 15 hanging knee raises

Back:

Seated cable rows: 3 x 15/8/8 @ 5/6/6
Seated rows: 3 x 10 @ 45/45/45 lbs
Lat pull down: 3 x 10 @ 5

Cardio:

10 minutes stationary bike @ level 10
30 minutes treadmill (5 mins @ 5.5mph, 10 mins HIIT alternating 6.0 and 7.0mph, 5 mins @ 5.0mph, 10 mins cooldown 4.0-3.0mph)

Streeetching.

Assisted chin-up: 1 x 12 @ 10, 1 x 10 @ 9, 1 x 10 @ 7

Leg extensions: 3 x 10 @ 45lbs
Seated leg curls: 3 x 10 @ 50/50/60 lbs
Leg press: 3 x 10 @ 110/110/110 lbs

Seated free weight bicep curls: 3 x 10 @ 12/15/15 lbs
Standing bar curls: 3 x 10 @ 35/35/35 lbs
Preacher curls: 3 x 8 @ 30 lbs

Cardio: 25 minutes treadmill. 20 minutes running 5.0-7.5mph. 5 minutes walking @ 4.0mph.

Ok, so you think I would have figured this little secret out 4 years ago. Barbells before bikes. I tried this today and ohhhh what a difference! I could lift a lot more (because I wasn't exhausted from running) and during my run I wasn't dreading doing the weights. It made for a very enjoyable workout. I'll stick to it.

Chest
Paramount press: 1 x 12 @ 30lbs, 1 x 12 @ 40lbs, 1 x 8 @ 50lbs
Pec Dec: 3 x 10 @ 35 lbs
Cable chest press on a decline: 3 x 10 @ 15lbs

Triceps
Cable push downs: 3 x 6 @ 35lbs
Apex french press: 1 x 15 @ 15lbs, 2 x 8 @ 25lbs
Dip machine: 3 x 10 @ 70 lbs

Shoulders
Shoulder press: 1 x 10 @ 20 lbs, 1 x 8 @ 30lbs, 1 x 6 @ 40lbs

Cardio
5 minutes warm up @ 5.5mph
10 minutes HIIT (alternating 6.0mph for 1 minute, 7.0mph for 1 minute)
5 minutes cool down @ 5.5-5.0mph

Feelin' great!

Cardio: 40 minutes treadmill (10 minutes walking, 30 minutes running [5.0-6.0mph])

Abs: 50 crunches, 20 bicyles

Study study study.

Cardio: 40 minutes on the treadmill
5 mintues walking (warmup, 3.5-3.7mph)
2.5 minutes @ 5.0mph
2.5 minutes @ 5.5mph
20 minutes @ 6.0mph
2.5 minutes @ 5.5mph
2.5 minutes @ 5.0mph
5 minutes walking (cooldown, 3.5-3.7mph)

** THIS WAS THE FIRST TIME I'VE RAN THIS LONG SINCE MY KNEE INJURY **

Back:
Assisted chin up: 2 x 15 @ 10/9, 1 x 10 @ 8
Lat pull down: 3 x 15 @ 4/5/5
Hyperextensions: 3 x 15 @ 5/8/8

Legs:
Leg extensions: 3 x 10 @ 30/30/30
Leg press: 3 x 10 @ 110/90/90
Seated leg curls: 3 x 15 @ 30/40/50lbs

Also the first time I've done leg weights since I hurt my knee! Whheeeeeeee

Cardio:
10 minutes stationary bike @ level 10
10 minutes elliptical @ intensity 7, incline 12

Weights..

Biceps:
Seated freeweight curls: 3 x 15 @ 10/12/12lbs
Standing bar curls: 2 x 15 @ 25/25lbs, 1 x 15 @ 35lbs
Preacher curls: 3 x 10 @ 20lbs

Triceps:
Double kickbacks: 3 x 15 @ 8/8/8lbs (per arm)
Cable push-down: 3 x 15 @ 4 small plates
Apex overhead press: 3 x 15 @ 2 small plates

Feeling pretty good, besides the knee!

leaaannn bacck*

35 minutes treadmill - 10 mins walking (3.5-3.7mph), 25 mins running (5.0-7.0mph)

Chest
Paramount press: 3 x 15 @ 25/25/25
Pec Dec: 3 x 15 @ 4/4/4
Apex chest press: 3 x 12 @ 10/10/10lb

Shoulders
Shoulder press: 3 x 10 @ 20lb
Lateral raises: 3 x 15 @ 5/8/8 (per arm)

Abs
2 x 20 hanging knee raises
2 x 15 lower ab leg raises