Cardioooo

35 minutes Cybex, hill intervals, level 6
30 minutes treadmill (ran 2 miles @ 6.0-6.5mph, walked 10 minutes)

Cardio
3 miles running on track
2 miles walking

1 set of 20 bicycles

35 minutes Cybex, hill intervals, level 6
15 minutes walking around track

Biceps
Barbell curls: 3 x 10 @ 30 lbs
Dumbell curls: 3 x 10 @ 15 lbs

Calves
Press: 3 x 10/leg @ 20 lbs

Abs
Leg lifts off bench: 3 x 12
Stability ball passes: 3 x 6

Cardio
30 minutes Cybex, hill intervals, level 6

January 24th

1 mile run
1 mile walk
5 x 1/9 mile sprints with 1 lap walk recover
Total: ~40 minutes

10 minutes Cybex machine, Hill interval program level 6- I am in LOVE with this machine.

January 23rd

Legs
Standing hamstring curl: 3 x 10/leg @ 25lbs/leg
45 degree leg press: 3 x 10 @ 90 lbs
Leg extensions: 3 x 10 @ 55 lbs
Calf press: 3 x 12 @ 75 lbs

Cardio
5 minutes cross trainer, level 10
25 minutes walking on track

Keep forgetting to write in here.

Today:
Chest
Bench press: 3 x 10 @ 50 lbs
Flyes: 3 x 10 @ 20 lbs

Abs
Side bends: 3 x 12 @ 20 lbs
Bicycles: 3 x 20
Torso twists: 3 x 10/side @ 60 lbs

Ran 3 miles
Walked 1 mile


Yesterday...
Ran 2 miles
Walked 1 mile

Monday
Ran 2 miles on track
Walked 2 miles on treadmill/track
did some abs stuff on the ball

45 minutes walking on track
15 mintues run on treadmill @ 6.0-6.2mph
5 minutes cooldown @ 3.5mph

Winsor Pilates Ab Sculpting workout
Winsor Pilates Buns & Thigh Sculpting workout

Legs
Walking lunges: 3 x 10/leg @ 20 lbs
Standing hamstring curls: 3 x 10 @ 25 lbs/leg
45 degree squat: 3 x 10 @ 90 lbs
Calf press: 3 x 12 @ 70 lbs
Pilates side series

Biceps
Barbell curls: 3 x 10 @ 30 lbs

Abs
Bicycles: 3 x 20
Jacknifes on ball: 3 x 10
Crunches with 2kg med ball: 1 x 10
Med ball rotations on ball: 3 x 10

Cardio: 30 minute walk on track. Very relaxing. The gym was very busy today.

Back
Lat pulldowns: 3 x 10/8/10 @ 70/70/60 lbs
Seated rows: 3 x 10 @ 30/35/40 lbs
Hyperextensions: 3 x 10 @ 110 lbs

Cardio
10 minutes walking @ 3.8 mph
10 minutes running @ 6.0 mph
5 minutes running @ 5.0 mph
5 minutes walking @ 3.8 mph
10 minutes running @ 5.5 mph
5 minutes walking @ 3.8mph
10 minutes walking on track (cool down. gym was hot.)

Chest
Flyes on ball: 3 x 10 @ 20 lbs
Chest press on ball: 3 x 10 @ 20 lbs
Bench press: 3 x 10 @ 50 lbs (bar)
Dumbell chest press: 1 x 10 @ 30 lbs

Abs
Crunches on ball: 3 x 15
Stability ball passes: 3 x 5
Leg lifts off bench: 3 x 10

Cardio
10 minutes bike, level 10
10 minutes Cybex, 60% incline, level 30 resistence
Treadmill: 5 minutes walking @ 3.8mph, 10 minutes running @ 6.0 mph, 5 minutes walking @ 3.8mph, 10 minutes running @ 6.0-6.5mph, 5 minutes walking @ 3.8mph

20 minutes Cybex, 60% incline, level 30 resistence for 10 mins, then level 20
10 minutes running on treadmill @ 6.0-6.3mph

Today:

Legs
Walking lunges: 3 x 10/leg @ 20 lbs
Hack squats: 3 x 10 @ 70 lbs
Leg extensions: 3 x 10 @ 50 lbs
Calf press: 3 x 15 @ 50 lbs
Standing hamstring curl: 3 x 10 @ 20 lbs/leg
Adductors: 3 x 10 @ 130/130/150 lbs
Abductors: 3 x 10 @ 130 lbs
Butt machine: 3 x 10/leg @ 60 lbs

40 minute walk on track

Monday, January 2nd, 2006

Biceps
Barbell curls: 3 x 10 @ 30 lbs
Dumbell curls: 3 x 10 @ 17.5/17.5/20 lbs
Concentration curls: 3 x 10 @ 15 lbs

Abs
Crunches on ball against the wall: 3 x 15
Stability ball passes: 3 x 15

Cardio
3 mile run
4 mile walk (total: 1.5 hrs)

December 31st, 2005

Chest
Bench press: 3 x 10 @ 50 lbs (bar)
Dumbell press: 3 x 10 @ 30 lbs
Flyes: 3 x 10 @ 20 lbs

Back
Lat pulldowns: 3 x 10 @ 70 lbs
Lat rows: 3 x 10 @ 15 lbs
Hyperextensions: 3 x 10 @ 100 lbs

Abs
Leg lifts: 3 x 10
Crunches: 3 x 15

Cardio
15 minutes bike, level 10
30 minutes walking on track (2 miles)

Friday, December 30th, 2005
Shoulders
Upright rows: 3 x 10 @ 40/30/30 lbs
Dumbell shoulder press: 3 x 10 @ 25 lbs
Front raises: 3 x 10 @ 10/15/15 lbs

Triceps
Overhead press: 3 x 10 @ 20 lbs
Dips (lever): 3 x 10/8/10 @ 90/90/70 lbs

Abs
Bicycles: 3 x 20
Lower ab ball: 3 x 10
Crunches (side, front, side) w/ 2kg med ball: 20?
Core stabilizing: 5?
Torso twists: 3 x 10/side @ 60 lbs

Cardio
3 miles walking, 1 mile running on track
15 minutes cross trainer, level 8

Wednesday, December 28th, 2005

Legs
Walking lunges: 3 x 10 @ 10 lbs
Leg press: 3 x 10 @ 100 lbs
Leg extension: 3 x 10 @ 50 lbs
Calf press: 3 x 10 @ 50 lbs
Abductor: 3 x 10 @ 100/120/120 lbs
Adductors: 3 x 10 @ 110 lbs

Cardio
40 minutes walking on track
10 minutes bike, level 10

Tuesday, December 27th, 2005

Biceps
Dumbell curl: 3 x 10 @ 17.5/17.5/20 lbs
Barbell curl: 3 x 10/6/6 @ 30/40/40 lbs
Concentration curls: 3 x 10 @ 15/12.5/10 lbs

Abs
Weighted crunch (lever): 3 x 10 @ 55 lbs
Weighted ball crunch: 3 x 10 @ 20 lbs

Cardio
10 minutes bike, level 10
40 minutes treadmill, @ 3.8mph