Back
Seated rows (cable): 3 x 10/8/8 @ 60/70/70 lbs
Lat pull downs: 3 x 10 @ 60 lbs
Hyperextensions (lever): 3 x 10 @ 110/120/120 lbs

Abs
3 x 20 bicycles
3 x 10 teasers
3 planks (held for 30 sec - 1 minute)
3 x 10 crunches in the roman chair @ 50 lbs

45 mins cross trainer
15 mins stationary bike

Wednesday, February 16th, 2005

Biceps
Barbell curls: 3 x 10/6/6 @ 35/45/45 lbs
Dumbell curls: 3 x 10/6/6 @ 15/20/20 lbs/arm
Preacher curls: 3 x 10 @ 20/20/30 lbs

Shoulders
Upright rows (bar): 3 x 10 @ 35/35/45 lbs
Shoulder press: 3 x 6 @ 50 lbs
Bent over one arm rows: 3 x 10 @ 15 lbs/arm

45 mins cross trainer
20 min treadmill (1.5 mile RUN!!, 5 min cool down)

Chest
Chest press (dumbells): 3 x 10 @ 15lbs/arm (so, 30 lbs?)
Cable flys: 3 x 10 @ 20/25/30 lbs (per side)
Chest press (incline, lever): 3 x 10/6/5 @ 25/40/40 lbs

Triceps
Bent over single arm kickbacks: 3 x 10 @ 12lbs
Cable push-downs: 3 x 10 @ 30 lbs
Overhead press (lever): 3 x 10 @ 30 lbs

25 mins walking on the readmill at 3.5-4.0mph
35 mins cross trainer

Stretching.

Happy Valentine's Day <3<3<3<3

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

45 mins cross trainer
15 mins stationary bike

Stretching.. and it felt sooo good.

Back
Seated cable rows: 3 x 10 @ 50/60/70 lbs
Lat pull downs: 3 x 10 @ 60 lbs
Hyperextensions holding a 25lb plate: 3 x 10

Abs
40 hanging knee raises
40 V-tucks

45 mins cross trainer
15 mins stationary bike

Biceps
Dumbell curls: 3 x 10/10/6 @ 15/15/20 lbs
Preacher curls: 3 x 10 @ 20 lbs
Barbell curls: 3 x 10/6/10 @ 35/45/35 lbs

Shoulders
Upright rows: 3 x 10 @ 35/45/35 lbs
Shoulder press: 3 x 6 @ 50 lbs
Bent over one arm rows: 3 x 10 @ 15 lbs

20 minutes walking at 3.6mph
20 minutes stationary bike, level 8

Morning workout again! Hopefully I won't be too tired by the afternoon. :p

Chest
Chest press (incline, lever): 3 x 6 @ 40lbs
Pec Dec: 3 x 10 @ 45lbs
Paramount press: 3 x 10 @ 60lbs

Triceps
Cable push-downs: 3 x 10 @ 30lbs
Single arm bent over kick-backs: 3 x 10 @ 12lbs/arm
Apex overhead press: 3 x 10 @ 20/30/30lbs

10 minutes stationary bike @ level 6
35 minutes cross trainer @ level 2

Stretttching.

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.

Shoulders
Shoulder press: 3 x 10/10/6 @ 50lbs
Upright rows: 3 x 10 @ 35/45/45lbs
One arm bent over rows: 3 x 10 @ 15lbs/arm

Chest
Paramount press: 3 x 8/6/8 @ 60/50/60lbs
Apex chest press (lever, incline): 3 x 8/8/6 @ 25lbs
Pec Dec: 3 x 10 @ 35/45/45lbs

45 minutes cross trainer

Biceps
Seated freeweight curls: 3 x 10 @ 15lbs
Bar curls: 3 x 6/10/10 @ 45/35/35lbs
Preacher curls: 3 x 10 @ 20lbs

Back
Seated rows (lever): 3 x 6 @ 65lbs
Lat pulldowns: 3 x 10 @ 50/60/70lbs
Hyper extensions: 3 x 10 @ 100/110/120lbs

40 V-tucks

20 minutes treadmill (3.8mph, 5 mins running.. again bad idea)