Cardioooo

20 minutes cross trainer, level 5
10 minute brisk walk around track

Chest
Bench press: 3 x 10 @ 50 lbs (bar)
Chest flyes (dumbells): 3 x 10 @ 20/25/25 lbs

Biceps
Barbell curls: 1 x 10 @ 40 lbs

Legs
Walking lunges: 1 x 10/leg @ 20 lbs

Cardio
10 minute warm up walk around track
20 minutes Cybex machine, level 6 incline, 30% resistence for 15 minutes, 25% for 15 minutes
5 minute walk on treadmill
Quick, light 1 mile jog around track (sub 10 minute mile, didn't time)
10 minute cool down walk on track

Biceps
Dumbell curls: 3 x 10 @ 17.5 lbs
Concentration curls: 3 x 10 @ 12.5 lbs

Shoulders
Shoulder press (lever): 3 x 10/8/8 @ 30/30/25 lbs
Upright rows (bar): 3 x 10 @ 40/30/30 lbs
Front raises: 3 x 10 @ 5/7.5/7.5 lbs

Abs
Stability ball "passes" (arm to legs): 3 x 10
Planks: One 20 second, one 30 second (owie!)

Cardio
35 minutes Cybex machine, level 6 incline, 30-50% resistence

Just cardio today.

50 minutes cybex machine (level 6 incline, alternating 5 minute intervals of 30,40,50 and 60% resistence)
10 minute walk on the treadmill @ 3.7mph

Saturday: 45 minute spin

Triceps
Dips: 3 x 10 @ 50/80/80 lbs
Lying barbell skullcrushers: 3 x 10 @ 20 lbs
French press on stability ball w/ dumbell: 3 x 10 @ 10 lbs

Back
Lat pulldowns: 3 x 10 @ 60/70/70 lbs

Abs
Sit ups on decline w/ 3kg medecine ball: 3 x 15
Torso twists: 3 x 10/side @ 50/50/55 lbs
Crunch (lever): 3 x 10 @ 50 lbs

Legs
Leg extensions (lever): 3 x 10 @ 30 lbs
Hamstring curls (lever): 1 x 10 @ 50 lbs (pulled my knees too much)
Lunges: 3 x 10/leg @ 20 lbs
Leg press (lever): 3 x 10 @ 70 lbs
Calf raises: 3 x 10 @ 50 lbs

Abs
Sit ups on ball: 3 x 10
Slow bicycles: 3 x 20
Medecine ball (2kg) twists: 2 sets of 20
Medecine ball leg lifts (2kg): 2 sets of 6
Torso twists (lever): 3 x 10/side @ 50 lbs

Cardio
Ran 3 miles on the track (Ran one mile, walk 1/2 mile, run 1 mile)
Walked 2.5 miles on the track

Chest
Bench press: 3 x 10 (I was informed that this bar weighs 50 lbs?)
Decline dumbell chest press: 3 x 10 @ 35 lbs
Chest flyes: 3 x 10 @ 20 lbs

Other randomness at new gym:
Glute kickbacks: 1 x 10/leg @ 50 lbs
Barbell bicep curls: 3 x 10 @ 30 lbs

Cardio:
20 minutes cross trainer, level 7

45 minute spin

Tri's
Cable pushdowns: 3 x 10 @ 30 lbs
Lying skull crushers: 3 x 10 @ 25 lbs

Bi's
Bar curls: 3 x 10 @ 35 lbs
Standing curls: 3 x 6/10/10 @ 20/15/15 lbs

Legs
Single leg standing hamstring curl: 3 x 10/10/10 @ 20 lbs/leg + an extra set of 30 lbs with left leg only
Calf raises: 3 x 10 + an extra set on my left leg

Cardio
40 minutes treadmill (30 walking, 10 running, had to let out some stress)

Monday:

40 minutes walking on treadmill

Abs:
Crunches on incline: 3 x 20
Leg lifts off decline: 3 x 12.. super set with scissors: 3 sets of 3 counts up, 3 counts down

45 minute spin this morning.

Chest
Bench press: 3 x 10 @ 40
Bench flyes: 3 x 10 @ 20 lbs
Sitting chest press: 3 x 10 @ 20 lbs

Abs
Leg lifts off medecine ball: 3 x 12
Slow bicycles: 3 x 20
Crunches: 3 x 20

Cardio
20 minutes walking @ 3.7mph

15 minutes warmup spin, very light resistence
45 minute spin
5 minutes walking on treadmill @ 3.7mph

The instructor told me I am improving immensley, and I feel like I am too. My left leg (injured leg) is feeling stonger, I could feel my inner thigh muscles working when I was spinning.

Ahhh the best kind of progress.

Monday, November 7th:

Just cardio.

5 minute stationary bike, level 11
35 minutes walking on treadmill, @ 3.7mph, 1% incline

Shoulders
Upright rows: 3 x 10 @ 35/45/45 lbs
Overhead press (lever): 3 x 10/8/8 @ 50/50/40 lbs
Front raises: 3 x 10 @ 5 lbs

Triceps
Lying skullcrushers: 3 x 10 @ 25 lbs
Triceps dips off bench: 3 x 10

Cardio
60 minutes walking @ 3.7-3.8 mph, 1% incline

45 minute spin

Biceps
Standing dumbell curl: 2 x 10 @ 15 lbs
Barbell curls: 3 x 10 @ 35 lbs
Concentration curls: 3 x 10 @ 10 lbs

Back
Low rows: 3 x 10 @ 50 lbs
Lat pulldowns: 3 x 10 @ 60 lbs

Abs
Hanging knee raises: 3 x 20
Slow bicycles: 3 x 20
Leg lifts off delcine: 3 x 12

Cardio
45 minutes walking on treadmill

Last night:

45 minute spin (10 minute warm up before class)