Chest
Paramount press: 3 x 8/8/6 @ 60/50/50 lbs
Pec Dec: 3 x 10 @ 35 lbs
Incline bench press (lever): 3 x 8/8/8 @ 25 lbs

Shoulders

Whoopsies. A little haitus there.

Today

Legs
Squats in smith machine: 3 x 10 @ 50lbs (plus bar)
Leg press on sled: 3 x 10 @ 80 lbs
Lunges: 2 x 15 (per leg) holding a 15lb dumbell in each hand
Donkey raises: 3 x 10 @ 100lbs
Leg Extensions: 3 x 8 @ 75/60/60lbs
Leg curls: 3 x 10 @ 70/70/70lbs

Abs
60 bicycles
3 x 15 hanging knee raises

No cardio because my legs felt like rubber after the workout. So, I went for a tan instead. :)

Monday:

Chest
Paramount press: 3 x 10/6/10 @ 60/70/60 lbs
Decline chest press: 3 x 8/8/8 @ 25/25/25 lbs
Pec Dec: 3 x 10/10/10 @ 35/45/45 lbs

Back
Seated cable rows: 3 x 10/8/8/ @ 30/35/35 lbs
Lat pulldowns: 3 x 10/10/10 @ 70 lbs
Bent over rows: 3 x 8/8/8 (per arm) @ 12 lbs

45 minutes walking (3.8mph) on the treadmill with a couple 5 minute running sessions @ 7.0mph. The chick beside me was running consistently at 7.7mph, for like over 30 minutes. What a MACHINE.

Shoulders
Shoulder press: 3 x 10/10/8 @ 30/40/50 lbs
Lat raises: 3 x 10 @ 10/12/12 lbs
Upright row: 3 x 10 @ 35/35/35 lbs (bar)

Triceps
Kick backs: 3 x 10 (each arm) @ 10/10/10 lbs
Overhead press: 3 x 10 @ 20/30/30 lbs
Cable pushdowns: 3 x 10 @ 30/30/30 lbs

25 minutes walking on the treadmill @ 3.8mph

Going for a swim now!

Wednesday: Biceps & chest, 45 minutes walk on treadmill

Friday:

Legs
Leg extensions: 3 x 10 @ 60/60/75 lbs
Leg curls: 3 x 10 @ 70/80/80 lbs
Squats in the Smith: 3 x 10, 25lbs plate on each side + the 40lb bar
Donkey raises: 3 x 10 @ 100/120/120 lbs
Lunges: 2 x 15 @ 15lbs each hand

Abs
Crunches with medecine ball: 3 x 12
Hanging knee raises: 2 x 20

My legs hurt for DAYS after that leg workout. Whew.

Tuesday: Pilates body sculpting class

Monday

Biceps
Seated free weight curls: 3 x 12/4/3 @ 15/20/20 lbs
Standing bar curls: 3 x 10/8/8 @ 35/45/45 lbs
Preach curls: 3 x 10/10/10 @ 20 lbs

Chest
Paramount press: 3 x 8/8/8 @ 60/60/50 lbs
Apex chest press: 3 x 8/8/8 @ 35 lbs
Pec Dec: 3 x 10/10/10 @ 35/35/35 lbs

20 minutes walking on treadmill @ 3.6mph

Legs
Leg Extensions: 3 x 12/8/8 @ 45/60/75 lbs
Seated leg curls: 3 x 10/8/8 @ 60/70/80 lbs
Smith squats: 3 x 12/12/12 @ 50 lbs
Donkey raises: 3 x 10/10/10 @ 80/100/100 lbs
Dumbell lunges: 2 x 15/15 (each leg) holding 15 lbs in each hand

Cardio
Treadmill walking 40 minutes @ 3.8-4.0 mph

Friday: Triceps, Shoulders

Tri's
Assisted tricep dip: 3 x 12/10/8 @ 10/8/6
Kickbacks: 3 x 10 (each arm) @ 10/10/10 lbs
Apex Overhead press: 3 x 10 @ 15/25/25 lbs

Shoulders
Upright row: 3 x 12/10/4 @ 25/35/45 lbs
Lateral raises: 3 x 10/8/6 @ 10/10/10 lbs
Shoulder press: 3 x 10/4/4 @ 30/60/60 lbs

Walked for 40 minutes on the treadmill @ level 4.0mph

Wednesday: Biceps, Back, Chest. 35 mins treadmill

Tuesday: Pilates body sculpting class

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

20 minutes running on the treadmill (5.5-7.5mph)
10 minutes walking (3.5mph)

Biceps
Seated freeweight curls: 3 x 15 @ 10lbs
Standing bar curls: 3 x 15 @ 25lbs
Preacher curls: 3 x 10 @ 20lbs

Triceps
Double kickbacks: 3 x 15 @ 8lbs/arm
Cable/rope pull downs: 1 x 15 @ 5, 1 x 12 @ 5, 1 x 10 @ 5

Legs
Leg extensions: 3 x 10 @ 30lbs .. trying to help my knee

Abs
V-tucks: 2 x 20
Hanging knee raises: 2 x 20

20 minutes running on treadmill @ 5.5mph - 7.5mph
5 minutes cooldown (3.5mph)

Chest
Paramount press: 3 x 15 @ 25/30/30lbs
Pec Dec: 3 x 15 @ 4/5/5
Apex Press: 3 x 10 @ 10/10/10lbs

Shoulders
Shoulder press: 3 x 12 @ 20lbs
Lateral raises: 3 x 15 @ 8lbs (each arm)
Vertical row: 1 x 15 @ 4

Back
Assisted chin-ups: 3 x 15 @ 10/9/9
Rows: 3 x 15 @ 30lbs
Lat pull down: 3 x 15 @ 45lbs

Thursday, October 21st:

20 minutes stepper, speed interval program (alternating 2 mins @ level 7, with 2 mins @ levels 10-13)
10 minutes running on the tready 6.0mph-7.0mph
5 minutes walking on the tready 3.5mph

3 x 20 V-Tucks
3 x 10 leg raises (for lower abs)

20 minutes on the stepper, fat burn program, level 8
10 minutes running (treadmill, 6.0-7.0mph)
10 minutes walking (treadmill, 3.5mph)

2 x 20 reps hanging knee raises
2 x 20 reps regular crunches

back to the blog

20 minutes on the stepper, fat burn program, alternating 1:20 minutes at level 6 with 1:20 sprints at level 8
10 minutes running between 6.0 and 7.0mph (damn knee..)
15 minutes walking @ 3.5 (cool down)