Legs
Walking lunges: 2 x 10/leg @ 24 lbs
Reverse lunges: 1 x 10/leg @ 12 lbs
Deadlifts w/bar: 3 x 10 @ 35 lbs
Squats in Smith machine: 3 x 10 @ 20lbs
Leg extensions: 3 x 12 @ 15 lbs
Hamstring curls: 3 x 10 @ 40 lbs

Biceps
Standing curls w/dumbell: 3 x 10/9/6 @ 20 lbs
Concentration curls: 3 x 10 @ 15/10/10 lbs

Abs
Medecine ball twists: 2 x 50 with a 5lb ball
Hanging knee raises: 3 x 15
Leg lifts off incline: 3 x 10

Biceps
Dumbell curls: 3 x 10/10/4 @ 20 lbs
Concentration curls: 3 x 10 @ 10 lbs/arm
Barbell curls: 3 x 10/10/8 @ 35 lbs

Triceps
Lying overhead press (w/bar): 3 x 10 @ 25 lbs
Standing kickbacks: 3 x 10 @ 12 lbs/arm
Cable push-downsL 3 x 10 @ 30 lbs

Cardio:
20 mins bike @ level 8
12 mins treadmill (running for about 8 minutes, walking the rest)

AFC with Gill again!

Legs
Walking lunges: 3 x 10/leg @ 16 lbs
Plie squats: 3 x 10 @ 8 lbs
Deadlifts: 3 x 10 @ 20 lbs
Squat w/ bar: 3 x 10 @ 35 lbs
Leg extensions: 3 x 12 @ 15 lbs

Cardio:
40 minutes cross trainer @ level 6
20 minutes bike @ level 8

Gill came to the AFC with me today and we had a great workout!

Shoulders
Shoulder press (lever): 3 x 10/10/6 @ 50/50/60 lbs
Upright rows: 3 x 10/10/6 @ 45/45/55 lbs
Overhead press: 3 x 10 @ 30 lbs
Assisted chin-ups: 3 x 10 @ 80 lbs assisted

Chest
Bench press: 3 x 10/8/8 @ 40 lbs
Incline bench press: 3 x 10 @ 10 lbs per arm
Modified incline bench press: 3 x 10 @ 10 lbs per arm
Dumbell flys: 3 x 10 @ 10 lbs per arm

Abs
Leg lifts off decline: 3 x 12
Weight crunches in roman chair: 3 x 10 @ 50 lbs
Hanging knee raises: 3 x 15
Medecine ball twists: 2 sets of 50 reps
Crunches on incline w/ 8 lb medecine ball: 2 x 15
45 degree weighted side bend w/ 8 lb medecine ball: 3 x 12 per side

Cardio
30 minutes stationary bike level 8

Biceps
Barbell curls: 3 x 10/10/8 @ 35/35/45 lbs
Dumbell curls: 3 x 6 @ 20 lbs
Preacher curls (cable): 3 x 10/10/6 @ 20/20/25 lbs

Triceps
Lying overhead press w/ barbell: 3 x 10 @ 25 lbs
Kickbacks: 3 x 10 @ 10 lbs/arm
Tricep dips off a bench: 3 x 12

Abs: 3 x 20 bicycles

Cardio: 20 mins crosstrainer

My knee feels great after the weights yesterday *crosses fingers*

I am not going to be doing any cardio at the gym so long as I am waitressing. My knee is swollen and sore from the activities involved with serving. I don't want to push it, so I'll just consider waitressing my cardio. Because it is.

Weighed myself today. 151 lbs, this means I have lost about 5 pounds. Probably water weight from not being able to eat very much because of my shifts at work.

Back
Seated rows (cable): 3 x 10/10/8 @ 70/70/80 lbs
Lat pull downs: 3 x 10 @ 70 lbs
High rows (cable): 3 x 10 @ 60 lbs

Legs... this was the first time I've attempted these in a while since I last re-injured my knee. My goal is to held build up the muscles surrounding my knee in hopes of some pain relief. I am going to use light weights to do this.

Leg press (lever): 3 x 12 @ 90 lbs
Lunges: 3 x 10/leg @ 20 lbs
Deadlifts: 3 x 10 @ 20 lbs
Squats: 3 x 10 @ 20 lbs
Leg extensions: 3 x 10 @ 15 lbs

ABS
Hanging knee raises: 4 x 15
V-tucks: 3 x 15
Leg lifts off decline: 3 x 10
Weighted crunches in roman chair: 3 x 10 @ 50 lbs
Weighted crunches on ball: 9?? these hurt my lower back too much

Cardio: waitressing tonight for 3-4 hours.

Hmm, I'm lacking with the fitness blog.

Uhmm.. this is stolen from Gill's blog. We worked out together.

"-"sketchy bench press"-3x12@ 30lbs
-"hugging the tree press" 3x12@ 20lbs
-ab crunches
-bicycles
-pushups on the ball ? heh heh"

My knee is very irriated and sore from all of this waitressing that I've been doing. I count serving as cardio, it's really an overall workout. All I do is hustle around and haul heavy objects.