30 minutes cross trainer, levels 6-8
10 minutes walking on treadmill @ 4.0mph, 1% incline

Abs
Crunches on ball (side, front, side): 3 x 30 reps
Slow bicycles: 3 x 20

August 28:

40 minutes cross trainer, level 6

Just cardio today :)

20 minutes stepper, level 6
10 minutes hopping machine (I dunno what it's called), resistance @ 3
10 minutes cross trainer, level 6

Biceps
Dumbell curls: 3 x 12/12/8 @ 15/15/20 lbs
Concentration curls: 3 x 12 @ 10 lbs
Barbell curls: 3 x 10 @ 35 lbs

Triceps
Overhead press with barbell: 3 x 10 @ 25 lbs
Tricep dips (off bench): 3 x 12

Abs
Bicycles: 3 x 20
V-tucks: 3 x 15

Cardio:
15 minutes bike @ level 8
30 minutes cross trainer @ level 6
15 minutes walking on treadmill @ 3.7mph

August 13 - Went to the gym with Jane. 30 minutes walking on treadmill.

August 16 - Baaaad time at the gym. Attempted leg weights, my knee popped out and I fell on my ass in front of everyone in the weight room. Needless to say, I was horrified so I ended my workout and left.

Today:

As I know from experience, if you fall off the horse and don't get back on- you may never get on again. So I faced my fear and went back to the gym. I even saw many of the same people who witnessed my ungraceful tumble. Oh well. I turned my music up a little louder and focussed on the task at hand.

Chest
Bench press: 3 x 10 @ 40 lbs (bar only, no added weight)
Dumbell bench press (on incline bench): 3 x 10 @ 20 lbs
Lying dumbell flyes: 3 x 10 @ 20 lbs

Legs (this was more like physiotherapy for my knee..)
Leg extensions (lever): 3 x 12 @ 15 lbs
Seated leg press (sled): 3 x 10 @ 50 lbs

Abs
Leg lifts off decline: 3 x 12
Crunches on ball (side, front, side): 4 x 15
Scissors (3 counts up, 3 counts down): 3 x 5

Cardio: 10 minutes bike

I will get more cardio later as Chris and I are going for a walk on the beach <3

Back
High seated rows: 3 x 10 @ 60 lbs
Low seated rows: 3 x 10/10/6 @ 60/60/70 lbs
Lat pull downs: 3 x 10/10/8 @ 70 lbs

Abs
Bicycles: 3 x 20
Crunches on ball (side, front, side): 3 x 30
Hanging knee raises: 3 x 15

20 minutes walking on treadmill @ 3.8 mph

Shoulders
Overhead dumbell press: 3 x 10 @ 20 lbs
Upright rows: 3 x 10/10/6 @ 45/45/55 lbs
Front dumbell raises: 3 x 10 @ 5 lbs/arm

Triceps
Cabel rope pushdowns: 3 x 10/8/6 @ 25/30/30 lbs
Lying triceps extension: 3 x 10 @ 25 lbs (bar)
Tricep dips: 3 x 10 off a bench

Abs
Leg lifts off decline: 3 x 10
Scissors iff decline (3 counts up, 3 counts down): 3 x 5

30 minutes cross trainer @ level 6.

I bought a nice new Lululemon workout outfit. Love it!

August 10:

Chest
Bench press: 3 x 10 @ 40 lbs (bar)
Dumbell pench press: 3 x 10 @ 20 lbs
Dumbell chest flyes: 3 x 10 @ 20 lbs

40 minutes cross trainer
10 minutes treadmill (1 walking, 5 running, 4 walking. Ouch, knee.)

Legs
Reverse lunges: 3 x 10 @ 20lbs/leg
Single leg split squats (no added weight): 3 x 10 per leg
Deadlifts: 3 x 10 @ 35 lbs
Squats in Smith: 3 x 10 @ 20 lbs
Lying hamstring curls: 3 x 10 @ 40/30/30 (these hurt my knee, it kept clicking)
Leg extensions: 3 x 10 @ 15 lbs (also hurt my knee, hence the low weight)

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


No cardio. :) Work counts as cardio for today.

Abs:
Leg lifts off incline: 3 x 12
Crunches on ball (side, front, side): 3 x 30
Side bends: 3 x 12/side with a 10 lb medecine ball
V-tucks: 3 x 15

Cardio:
20 minutes elliptical
20 minutes bike

Back
Lat pull downs: 3 x 10/10/6 @ 70/70/80 lbs
High rows: 3 x 10/10/6 @ 60/60/70 lbs
Low rows: 3 x 10/10/10 @ 70 lbs
Lat rows: 3 x 10 @ 10 lbs

Triceps
Kickbacks: 3 x 10 @ 10 lbs
Cable push downs: 3 x 10 @ 30/30/35 lbs

15 minutes walking on treadmill @ 3.5 mph
15 minutes stationary bike

Chest:

Bench press: 3 x 10 @ 40 lbs (the bar)
Dumbell bench press: 3 x 10 @ 20 lbs
Dumbell flyes: 3 x 10 @ 20 lbs

Shoulders:

Dumbell overhead press: 3 x 8/10/8 @ 30/20/20 lbs
Upright rows (barbell): 3 x 10/10/6 @ 45/45/55 lbs

and just for the hell of it ... 3 x 10 tricep dips off a bench.

Abs:

Leg lifts off incline bench: 3 x 10
Scissors off incline bench: 3 x 15
Medecine ball twists: 2 x 50
Crunches on incline with 8 lb ball: 3 x 10
Bicycles: 3 x 20

I also did the Hundred, 6 "teasers", and some other pilates stuff that I don't the names to.

Cardio: 30 minutes stationary bike (8.32 miles)