Cardio:

25 minutes treadmill (2 mile run + c/d)
15 minutes bike, manual setting, level 6

Weights:
Hip adductions: 2 x 15 @ 70 lbs
Hip abductions: 2 x 15 @ 70 lbs
Hamstring curls: 2 x 15 @ 30/50 lbs
Leg extensions: 2 x 15 @ 30/50 lbs
Leg press: 1 x 15 @ 50 lbs
Hanging knee raises: 2 x 15
Side bends: 2 x 12/side @ 20 lbs
Bench press: 3 x 10 @ 45 lbs

+ 4 miles walking to/from gym/school today

Cardio:
30 minutes bike, level 6

Weights:
dumbell curls: 2 x 12 @ 15 lbs
tricep kickbacks: 2 x 12 @ 10 lbs
overhead shoulder press: 2 x 12 @ 20 lbs
assisted pull-ups: 2 x 15 @ 120 lbs assisted
leg extensions: 2 x 15 @ 30 lbs
hip adductions: 2 x 20 @ 50/75 lbs
hanging knee raises: 3 x 15
crunches on ball: 2 x 15

Just cardio today.

35 minutes treadmill (30 minutes [3 miles] run + 5 min c/d)
15 minutes bike, manual setting, level 6

+2 miles walking to/from gym.

Cardio:
25 minutes treadmill (20 minute run + 5 min w/u & c/d)
20 minutes bike, manual setting, level 6 (5ish miles)

Abs:
Crunches: 2 x 15
Side bends: 2 x 12/side @ 20 lbs

+ 2 miles walking to & from gym.

4 mile run on the treadmill + w/u & c/d

single leg extensions: 3 x 10 @ 15 lbs
single hamstring curls: 1 x 12 @ 15 lbs (bad leg)
seated hamstring curls: 3 x 10 @ 30 lbs
hip abductions: 2 x 12 @ 75 lbs
hip adduction: 2 x 12 @ 60 lbs
dumbell curls: 2 x 12 @ 10 lbs
tricep pushdowns: 1 x 10 @ 20 lbs
chest press: 2 x 12 @ 30 lbs
overhead shoulder press: 2 x 12 @ 20 lbs
crunches on the ball: 3 x 15/15/12
bicycle crunches: 2 x 24

+3.5 miles walking (commute)

cardio:
walk to & from gym: 35 minutes
20 minutes bike, level 6

bench press: 2 x 10 @ 45 lbs
single leg extensions: 2 x 12 @ 15 lbs
hanging knee raises: 2 x 15
lat pulldowns: 2 x 15 @ 30 lbs

Cardioo:

5k run on the treadmill ~32 minutes + w/u & c/d
15 minutes bike, level 6

full body weights w/ maggie this evening. knee surgery in a month!

dumbell curls: 2 x 15 @ 15/10 lbs
tricep kickbacks: 2 x 10 @ 10 lbs
overhead shoulder press: 2 x 12 @ 20 lbs
barbell upright rows: 2 x 12 @ 25 lbs
seated row: 2 x 12 @ 30 lbs
assisted pull-ups: 2 x 8/10 @ 105/120 lbs assisted
single leg extensions: 3 x 10 @ 15 lbs
single seated ham curls: 3 x 10 @ 15 lbs
hip abductors: 2 x 12 @ 70 lbs
hip adductors: 3 x 10 @ 50 lbs
crunches on the ball: 2 x 15
bicycles: 2 x 24
regular crunches: 2 x 12
hanging knee raises: 2 x 15
crunches in roman chair thing: 2 x 15

cardio: >60 minutes walking throughout the day

Saturday: 20 minutes bike + 5 minutes Cybex Arc Trainer

Sunday: off

Monday: off

Tuesday:
15 minute run @ 6.0mph/5 minute walk @ 3.5mph on treadmill
10 minutes bike, manual setting, level 6

lat pull downs: 2 x 10 @ 70 lbs
chest press: 2 x 10/8 @ 30 lbs
shoulder press: 2 x 10 @ 35 lbs
single leg extensions: 3 x 10 @ 15 lbs
single leg seated hamstring curls: 2 x 10 @ 15 lbs
hip abductions: 2 x 12 @ 75 lbs
hip adductions: 2 x 15 @ 100 lbs
hanging knee raises: 2 x 15

+ at least 3.5 miles walking all day

full body weights today..

assisted pull-ups: 3 x 10 @ 90/110/120 lbs assisted
seated row: 3 x 10 @ 35 lbs
hyperextensions: 2 x 12
tricep push-downs: 2 x 12 @ 20 lbs
bench press: 2 x 10 @ 40 lbs (bar only)
hanging knee raises: 2 x 10
bicycles: 2 x 24
crunches in roman chair thinger: 2 x 15/10
single leg extensions: 3 x 10 @ 10/15/20 lbs
single seated hamstring curls: 3 x 10/25/20 lbs
hip abductions: 2 x 15 @ can't remember
hip adductions: 2 x 20 @ can't remember
skull crushers: 2 x 10 @ 15 lbs
calf press: 2 x 20 @ 50/70 lbs

20 minutes bike, level 6
10 minutes elliptical
10 minutes running @ 5.6mph
5 minutes walking @ 3.0mph
Total cardio: 45 mins

dumbell overhead shoulder press: 2 x 12 @ 20 lbs
chest flyes: 2 x 12 @ 20 lbs
barbell upright rows: 2 x 12 @ 20 lbs
chest press (lever): 2 x 12 @ 35 lbs
lat pulldowns: 2 x 12 @ 50 lbs
crunches on ball: 2 x 15
single leg extensions: 2 x 12 @ 10 lbs

I have been a lousy updater in this blog!

The following runs are on my Garmin:

Oct 21: 7k (4.33 mi) 44:57
Oct 25: 7k (4.33 mi) 45:17
Nov 02: 5k (3.1 mi) 32ish minutes (lost GPS signal)
Nov 03: 5k (3.1 mi)32:08

+ at least 30 minutes walking to/from school q. day.

Today:

40 minutes bike, level 6, intervals

dumbell curls: 2 x 12 @ 15 lbs
tricep pull downs: 2 x 10 @ 20 lbs
single leg extensions: 2 x 10 @ 10 lbs
hip abductions: 2 x 20 @ 110 lbs
hanging leg lifts: 2 x 15
bicycles: 2 x 24

~35 minutes walking to/from school & gym. :)