October 6th:

20 minutes walking on treadmill @ 4.0mph, 2% incline
20 minutes bike @ level 12

Abs
Leg lifts off decline (holding 2 lb medecine ball between my ankles): 3 x 10
Oblique bends (off the slanted bench thing..): 3 x 12/side
Crunches on ball: 2 x 15 (side, front, side)

20 minutes walking on the treadmill @ 4.0mph, 2% incline
20 minutes bike (18 mins @ level 12, 2 mins level 8)
10 minutes elliptical

25 minutes elliptical
20 minutes walking on treadmill @ 4.0mph, 2% incline

Abs
Medecine ball twists: 2 sets of 50 reps
Leg lifts with 2lb medecine ball: 3 sets of 5 reps. These were difficult, I love it.
Hanging knee raises: 3 x 15

Chest
Bench press: 3 x 10 @ 40 lbs (bar only)
Lying dumbell flyes: 3 x 20 lbs
Overhead press: 3 x 10 @ 20 lbs

Back
Lat pulldowns: 3 x 10 @ 60 lbs
Seated high rows (close grip): 3 x 10 @ 60 lbs

Abs
Leg lifts off decline: 3 x 10
Scissors off decline: 3 sets of 5. 1 set was 3 counts up, 3 counts down.

25 minutes cross trainer
15 minutes walking @ 4.0mph, 2% incline

Just some weights..

Biceps
Dumbell curls: 3 x 10 @ 15 lbs/arm
Concentration curls: 3 x 10 @ 10 lbs/arm
Barbell curls: 3 x 10 @ 35 lbs

Triceps
Lying overhead press (bar): 3 x 10 @ 25 lbs

Side bends
3 x 10 @ 10/15/15 lbs

20 minutes walking on treadmill @ 4.0mph, 3% incline
10 minutes Cybex machine
10 minutes bike (level 8)

Abs
3 x 20 slow bicycles
3 x 12 leg lifts off decline
1 x 20 normal crunches

15 minutes walking @ 4.0mph
15 minutes bike, level 8

Circuit X 1 (didn't do the chest machines)

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

Abs
Side bends: 3 x 10/side with 8 lb medecine ball
Slow bicycles: 3 x 20
Hanging knee raises: 3 x 15

15 minutes bike @ level 8
20 minutes running @ 6.0mph on treadmill
30 minutes walking @ 4.0 mph on treadmill

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)

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.

Oops, forgot to post a few workouts. Oh well.

Today:

Biceps
Dumbell curls: 3 x 10/6/10 @ 20/20/15 lbs
Barbell curls: 3 x 10/10/4 @ 35/35/45 lbs
Preacher curls (cable): 3 x 8/8/6 @ 20 lbs

Back
Seated low rows (cable): 3 x 10 @ 60/60/70 lbs
Seated high rows (wide grip, cable): 3 x 10/10/8 @ 60/70/80 lbs
Lat pull downs: 3 x 10 @ 60/60/70 lbs

Abs
Crunches on stability ball w/ 4lb medecine ball (side, front, side): didn't count them.. but enough to make me sore
Leg lifts off decline: 3 x 12
Hanging knee raises: 3 x 15
Torso twists w/ 8 lbs medecine ball: 3 x 20

Cardio: 20 mins cross trainer @ level 3, 20 mins bike @ level 8

45 minute walk on the boardwalk, fast pace

Back
Seated low rows (cable): 3 x 10/10/8 @ 50/60/70 lbs
Seated high rows (cable): 3 x 10 @ 60 lbs
Lat pull downs: 3 x 10 @ 60/60/70 lbs

Abs
Hanging knee raises: 3 x 20
Leg lifts off decline: 3 x 12
Leg lifts w/ stability ball: 3 x 10
Crunches on stability ball: 3 x 15
Circles off decline: 1 x 10/side
Medecine ball twists: 2 x 50

Cardio = 30 mins cross trainer.. maybe not the best idea for me knee. Oops.

Shoulders
Shoulder press: 3 x 10/10/8 @ 40/40/50 lbs
Upright rows (bar): 3 x 10 @ 35/45/45 lbs
Overhead press: 3 x 10/8/10 @ 30/30/20 lbs

Triceps
Overhead press (different from above): 3 x 10 @ 35 lbs
Push-downs (lever): 3 x 10 @ 35 lbs
Tricep dips (off a bench): 3 x 10

Abs
Leg lifts off decline: 2 x 12
Medecine ball twists: 60
Crunches w/ medecine ball on stability ball: 12

Cardio = 30 minutes bike @ level 8

Chest
Lying dumbell flyes: 3 x 10 @ 10 lbs/hand
Paramount press: 3 x 10/10/8 @ 50/50/60 lbs
Incline chest press: 3 x 10/10/6 @ 25/25/40 lbs

Biceps
Standing dumbell curls: 3 x 10/10/6 @ 15/15/20 lbs
Standing bar curls: 3 x 10 @ 35 lbs
Preacher curls (cable): 3 x 6 @ 20 lbs.. holy frig I find these hard

Abs
Bicycles: 3 x 40 (20/side)
Crunches on the ball w/ 4 lb medecine ball (side, front, side): 3 x 3?? Found these hard too.
Hanging knee raises: 4 x 10
Leg lifts off the decline: 1 x 12
Leg circles off the decline- one set of 6 reps in a bunch of different ways

Cardio:
A light 30 minutes on the bike.

Must.. be .. careful.. of .. KNEE

I haven't been working out again because of my knee. I re-injured it last Thursday (June 2nd), and it is only now beginning to feel better again.

Last night:
Swam 200m, back crawl and just random swimming
Treaded water for 5 minutes
45 minute core strength class in the pool

My knee didn't hurt at all in the pool so maybe swimming is an option I should be considering. The core strength class was different. I would say it was a low to moderate intensity work out. I spent most of my time wrestling noodles. I'd go to it again though.

20 mins cross trainer
20 mins bike
10 mins walking on treadmill

Shoulder press: 3 x 10 @ 40 lbs
Upright rows (bar): 3 x 10 @ 35/45/45 lbs
Overhead shoulder press: 3 x 10/8/6 @ 20/30/30 lbs

3 x 10 tricep dips off a bench

3 x 10 twisty crunches on the decline bench

and some other ab shiznit.

and a bunch of sprints at stonepark bowl. At least 6 laps (I wasn't counting the whole time) of sprinting 200m, walking 200m.

Umm yeah, no gym for the past week because my knee has been really sore.

But today:

Biceps
Seated dumbell curls: 3 x 10/10/6 @ 15/15/20 lbs/arm
Standing barbell curls: 3 x 10/10/8 @ 35 lbs
Preacher curls (cable): 3 x 6 @ 20 lbs

Back
Seated low rows: 3 x 10 @ 60 lbs
Lat pull downs: 3 x 10 @ 60/70/70 lbs
Seated high rows: 3 x 8 @ 60 lbs

Abs
Hanging knee raises: 3 x 20
Bicycles: 3 x 25
Crunches: 1 x 25

My abs are getting some strength back, thank God. I really have to get back to Stacey's class. That's the only thing that keeps my abs in wicked shape.

Cardio:
30 mins bike

20 minutes bike, level 8
40 minutes treadmill, 5 min warm up, 20 min run, 15 min cool down

Abs
Ball crunches: 3 x 15
Teasers: 3 x 10
Bicycles: 3 x 20
Oblique crunches: 1 x 25/side
Regular crunches: 3 x 10

Friday:

20 minutes elliptical
30 minutes treadmill (5 mins warm up, 20 minutes running, 5 mins cool down)
10 minutes bike, level 8

Abs
Weighted hanging knee raises on decline: 3 x 10
Hanging knee raises: 3 x 15
Ball crunches: 3 x 10
Regular crunches: 1 x 25
Leg lifts on decline: 3 x 10

Back
Low rows: 3 x 10/8/8 @ 60/70/70 lbs
Lat pulldowns: 3 x 10 @ 60 lbs
Low rows (wide grip): 3 x 8/10/10 @ 60/50/50 lbs

Thursday:

40 minutes bike, level 10

Abs
Hanging knee raises: 3 x 15
Weight hanging knee raises (8 lb medecine ball, on decline): 3 x 10
Regular crunches: 1 x 25
Oblique crunches: 1 x 15/per side
Ball crunches: 3 x 10

Wednesday:

Biceps
Standing dumell curls: 3 x 10 @ 15 lbs
Barbell curls: 3 x 10/10/8 @ 35 lbs
Preacher curls: 3 x 10 @ 20/15/15 lbs

Triceps
Cable push-down (w/ rope): 3 x 8 @ 30 lbs
Bent over one arm kickbacks: 3 x 10 @ 10/10/12 lbs/arm
Overhead press: 3 x 10 @ 30 lbs
Tricep dips off a bench: 4 x 8

Abs
Crunches off a bench with a 5lb medecine ball: 3 x 15

Cardio..
30 minutes bike @ levels 8-10
35 minutes treadmill, 5 minute warm up, 20 minutes runnning, 10 minute cool down

Chest
Lying dumbell flyes: 3 x 10/10/10 @ 10/10/15 lbs/arm
Bench press in the Smith machine: 4 x 10 @ 20/30/40/40 lbs
Cable flyes: 3 x 10 @ 25 lbs/arm

Shoulders
Shoulder press: 3 x 10/7/10 @ 50/50/40 lbs
Overhead press: 3 x 6/5/10 @ 30/30/20 lbs

Legs
Lunges: 3 x 10/leg @ 24 lbs
Leg press (sled): 3 x 10 @ 130 lbs
45 degree leg press, wide stance: 3 x 10 @ 90 lbs
Deadlifts: 3 x 10 @ 35 lbs
Single leg split squats: 2 x 10 @ 20 lbs/leg

30 minutes bike, level 8

1 hour pilates class.

Not sure what I think. It was fun, but not much of a workout I didn't think. Of course it was the first day of an intro class, so I shouldn't judge it soley be the first day. But I already knew how to do everything, so it was kind of boring. Didn't do anything I haven't done before.

Now I'm going out to the cottage, probably going to go for a long walk.

Walked & ran to the gym and back (~1 hour)

Triceps:
Cable push downs (rope): 3 x 10 @ 20 lbs
Apex overhead press: 3 x 10/10/6 @ 35/35/45 lbs
Tricep machine on the circuit??: 3 x 10 @ 35 lbs (7 plates)

Abs:
Hanging knee raises: 3 x 20/20/10
Crunches on the ball: 3 x 10
Weighted hanging knee raises (on decline, with 5 lb medicine ball): 3 x 10/10/8

Monday:

Went running at Dalvay. Only like 4k. My knee really hurts.

Thursday:

-walking lunges, 3x15@ 30 lbs
-single leg split squats, 2x10@ 20lbs
-deadlifts, 3x12@ 30lbs
-hamstring curls, 3 x 10 @ 50 (lbs?)

Saturday:

Shoulders
Shoulder press: 3 x 10/10/6 @ 30/40/50 lbs
Overhead press: 3 x 10/8/6 @ 20/30/30 lbs
Upright rows: 3 x 10/10/10 @ 45/45/35 lbs

Chest
Lying dumbell chest press: 3 x 10 @ 16/16/20 lbs
Incline chest press (lever): 3 x 10/8/6 @ 30 lbs
Pec Dec: 3 x 10 @ 30 lbs

Cardio: walked to the gym and ran/walked back (1 hour)

Monday:

Gym with Gill

Biceps
21's x 3 @ 15 lbs

Back
Lat Pulldowns: 3 x 10 @ 50/60/60 lbs
Hyperextensions: 3 x 10 @ 5.5 HUGE plates??
Seated low rows: 3 x 10 @ 40 lbs

40 minute walk on the track

Okayyy.. let's see if I can remember what I've been up to.

Sunday: 20-25 minute run outside

Tuesday: Pilates @ AFC, then over to the GOOD (aka Garfield St) gym with mom for some chest and shoulders.

Chest
Incline bench press (lever): 3 x 8/8/6 @ 40 lbs
Lying flyes: 3 x 10 @ 10 lbs/hand
Chest press (HA HA): 3 reps. I was intimidated by the swarm of good looking young guys in the weight room. There were many of them, and only one of me. I didn't want to look like an idiot. The thing with bench press is balancing the bar, it's friggin wobbley!

Shoulders
Overhead press (lever): 3 x 8/8/8 @ 30 lbs
Shoulder press: 3 x 8/8/8 @ 40 lbs
Upright rows: 3 x 10/6/6 @ 45/55/55 lbs

20 minutes walking on the treadmill.

Rest day today :) Toooo much studying had to be done before my physiology final this evening.

Since this is my fitness blog, I'd like to take this opportunity to reassess my fitness goals. A lot has changed since I last did this, in fact, I can't remember if I ever did it. Well, here is a list of goals that I wish to accomplish physically within the next few months.

Bench press 60 lbs
Improve my flexibility
Make an honest effort to improve core strength
Try a new exercise at the gym (hack squats? dumbell chest press flyes?)
Do 40-60 mins of cardio at least 5 times a week
Attempt a yoga class

These next few weeks will be challenging. Travelling back and forth to and from Summerside (45 minutes each way) for my internship placement will leave little time to workout. I'll be exhausted from working all day, and will no doubt be working in the early morning hours. I am still contemplating signing up for some classes at Pilates Dynamic Fitness. I don't really have the money to do it, but their class times are much more feasible and I think the classes would help me relax since they are focussed on breathing, fluidity of movement, etc. I'm going to give them a call tomorrow to find out more information. I know they have a student rate, but I still have to pay for gas to S'side and back 5 times a week. Eep. That, and I'll only be working like 1-2 shifts a week at the pool. Oh dear. This math does not add up in my favor!

More on this later. Sleep time.

Okay. I dropped into the pilates place this morning and put my name down for a Friday evening class that will be starting soon. I'm going to start with an Intro mat class. It will probably be insanely easy, but I need to learn correct pilates technique before I can move to a different level. They had beautiful equipment there, body bars, reformers, nice free weights. Small place, but nice. So yeah, I guess I'll start from there and see how it goes.

Bench press: 1 x 10 (no weight on the bar)

Back
Seated high rows (cable): 3 x 10 @ 60/70/70 lbs
Lat pull downs: 3 x 10 @ 70/60/60 lbs
Seated low rows (cable): 3 x 10 @ 50/60/60 lbs

40 minutes cross trainer (alternating 5 mins forward, 2 mins back)

Biceps
Dumbell curls: 3 x 8/6/6 @ 20 lbs
Barbell curls: 3 x 6/10/10 @ 45/35/35 lbs
Preacher curls (cable): 3 x 10 @ 15/20/25 lbs

Triceps
Bent over one arm kickbacks: 3 x 10 @ 12 lbs/arm
Overhead press: 3 x 10 @ 30 lbs
Push-downs: 3 x 10 @ 30 lbs

Abs
Hanging knee raises: 3 x 15
Sit ups on the ball: 3 x 10
Side bends with 8lb medecine ball: 3 x 10/side

40 minutes treadmill @ 5% incline, 4.0mph THERE WAS A REALLY STINKY OLD MAN ON THE TREADMILL BESIDE ME. YUCK!!
5 minutes cool down, no incline, 3.5mph

Shoulders
Upright rows (bar): 3 x 10/10/6 @ 35/45/55 lbs
Overhead press: 3 x 10/10/4 @ 30/30/40 lbs
Shoulder press: 3 x 10 @ 30 lbs
Front raises: 3 x 10 @ 10/8/8 lbs

Chest
Paramount press: 3 x 10/10/8
Pec dec: 3 x 10 @ 45 lbs
Incline bench press (lever): 3 x 10 @ 25 lbs

40 minutes walking @ 4.0mph, 5% incline

Yesterday Gill and I hit up the UPEI gym together. It was fun!

Legs
Walking lunges: 3 x 10 @ 30 lbs
Single leg split squats: 3 x 10 @ 24 lbs
Deadlifts (dumbells): 3 x 10 @ 30 lbs
45 degree leg press: 3 x 10 @ 90 lbs
Hammie curls: 3 x 10 @ 50 (kgs???lbs?? who knows!)

60 minutes walking and gabbing on the track haha

Back
High seated rows (cable): 3 x 10 @ 50/60/60 lbs
Assisted pull-ups (60 pounds assisted): 4 x 5
Lat pull downs: 3 x 10 @ 60 lbs

30 minutes walking on tready

Going to pilates/"body sculpting class" tonight.

April 4th: An hour and a half power walk (my house to the University and back) with Charlie. He was DRAGGING me the whole way! And he could have done it all again, what a dog.

Today:

Biceps
Dumbell curls: 3 x 8/6/4 @ 20 lbs .. haha yeahhh these were difficult since I haven't been doing them.
Barbell curls: 3 x 10/10/4 @ 35/35/45 lbs
Preacher curls: 3 x 10/6/6 @ 20/30/30 lbs

Triceps
Bent over one arm kickbacks: 3 x 10 (per arm) @ 12 lbs
Dips (lever): 3 x 10 @ 80 lbs
Cable push-downs: 3 x 10 @ 30 lbs

10 minutes walking on treadmill @ 5% incline, 4.0mph
10 minutes bike, level 8

Pilates tonight!

Legs
Walking lunges: 3 x 10/leg @ 24 lbs
Single leg split squats: 3 x 10 @ 24/24/20 lbs (these were challenging today.. probably has something to do with the Wendy's I ate last night)
Leg press: 3 x 10 @ 110/110/130 lbs
Dead lifts (bar): 3 x 10 @ 35 lbs
Donkey calf raises: 3 x 12 @ 80 lbs
Hamstring curls: 3 x 10 @ 60 lbs

Abs
Roman chair: 3 x 12 @ 50 lbs
Crunches: 3 x 15 (llaaaazy)

40 minutes walking on the treadmill, altering between 5% and 1% incline @ 4.0mph every 10 mins
20 minutes bike @ level 8

Chest

Incline chest press (lever): 3 x 6 @ 45 lbs
Pec Dec: 3 x 10/8/8 @ 45 lbs
Paramount press: 3 x 10/8/8 @ 50 lbs

Shoulders
Narrow grip assisted pull-ups (30 lbs assisted): 3 x 6
Upright rows (bar): 3 x 10 @ 35/45/45 lbs
Shoulder press: 3 x 10/4/6 @ 35/45/35 lbs

30 minutes cross trainer, level 6
30 minutes walking on treadmill with a really big incline (6?)

Urgh, so sick. STILL. Monday night I went to UPEI gym and did some single leg split squats, some medicine ball crunches and a whole lot of sitting and watching Chris play basketball.

Legggsss
Walking lunges: 3 x 10/leg @ 24/24/30 lbs
Deadlifts: 3 x 10 @ 35 lbs
Step-ups on bench: 3 x 10/leg @ 24 lbs
Single leg split lunges: 3 x 10/leg @ 24 lbs
Hamstring curls: 3 x 10 @ 70/70/60 lbs

30 minutes walking on the treadmill @ 3.5mph

My knee has been feeling weak lately. I hope it doesn't pop again. I have to be really careful and anal with my form when doing leg workouts.

Just cardio today.

40 minutes cross trainer
20 minutes walking on treadmill @ 4.2mph, 1% incline

Biceps
Dumbell curls: 3 x 8/6/6 @ 20 lbs
Barbell curls: 3 x 10/6/6 @ 35/45/45 lbs
Preacher curls: 3 x 10/6/6 @ 20/30/30 lbs

Triceps
Cable push-downs: 3 x 10 @ 35 lbs
Single arm bent over kickbacks: 3 x 10 @ 12 lbs/arm
Tricep dips (lever): 3 x 10 @ 40 lbs

40 minutes cross trainer
20 minutes treadmill @ 4.0mph

Oh baby, Brad Richards was at the gym today. He is such a hottie, even cuter in real life! I haven't been fortunate enough to be working when has been in for a swim at the pool but I got a nice, long stare today. I kind of thought he'd have more muscular legs, and be bigger in general. Ah well, his cute hair makes up for it. :)

Back
Seated high row: 3 x 10/8/7 @ 80 lbs
Lat pull downs: 3 x 10/8/6 @ 60/70/80 lbs
Assisted chinups: 3 x 10/10/8 @ 90/80/70 lbs assisted

Abs
3 x 20 hanging knee raises
20 crunches
Roman chair: 3 x 10 @ 50 lbs

30 mins treadmill @ 4.0mph

Whew, leg day.

Single leg split squats: 3 x 10 @ 30 lbs/leg
Plie squats: 3 x 10 @ 12 lbs
Deadlifts: 3 x 10 @ 35 lbs
45 degree leg press: 3 x 10 @ 90 lbs
Hammie curls: 3 x 10 @ 80/80/70 lbs
Squats w/ 35 lbs bar: 3 x 10
Leg extensions: 1 x 7 @ 30 lbs.. yeahhh my knee does not agree with these, so they are out.

20 mins treadmill @ 4.0
20 mins stepper, level 5

Shoulders
Shoulder press (the harder one that I did last time): 3 x 6/6/10 @ 50/40/30 lbs
Upright rows (bar): 3 x 10 @ 45 lbs
Rear delt rows: 3 x 10 @ 35/45/45 lbs

Chest
Incline chest press (lever): 3 x 8 @ 40 lbs
Pec Dec: 3 x 10 @ 45/55/55 lbs
Push-ups: 3 x 10

20 mins bike
20 mins stepper

Lazy workout today. It's Friday!

Biceps
Dumbell curls: 3 x 8/6/6 @ 20 lbs / arm
Barbell curls: 3 x 10/6/10 @ 35/45/45 lbs
Preacher curls: 3 x 10/10/6 @ 20/20/30 lbs

Triceps
Cable pushdowns: 3 x 10 @ 30/30/35 lbs
Bent over one arm kickbacks: 3 x 10 @ 12 lbs/arm

20 mins walking on the treadmill

Back
Seated rows (cable): 3 x 10/10/6 @ 60/70/80 lbs
Lat Pull downs: 3 x 10 @ 60 lbs
Hyperextensions (lever): 3 x 10 @ 110/120/120 lbs

Abs
3 x 20 bicycles
3 x 20 hanging knee raises
3 x 10 @ 50 lbs roman chair crunches

20 mins bike
20 mins cross trainer
20 mins walking @ 4.0mph on the treadmill

Legs

Single leg split squats: 3 x 10 @ 30 lbs
Plie squats: 3 x 10 @ 12 lbs
Deadlifts: 3 x 10 @ 35 lbs
45 degree leg press: 3 x 10 @ 90 lbs

20 mins cross trainer
20 mins bike

Shoulders
Shoulder press (I used a different machine this time, it seems to have more range of motion but it is HARDER): 4 x 5/6/5/6 @ 55/45/45/35 lbs
Upright rows (bar): 3 x 10/10/8 @ 35/35/45 lbs
Rear delt rows: 3 x 10 @ 25/35/45 lbs

Chest
Incline bench (lever): 3 x 10/6/6 @ 25/40/40 lbs
Paramount press: 3 x 10/6/6 @ 50/60/60 lbs
Pec Dec: 3 x 10 @ 55 lbs

40 minute speed walk on tready (4.0-4.4mph)
20 minutes cross trainer

Well! It seems like I've been having quite a few interferences with my workouts. The knee, and then a really bad cold. I am now back in action.

Biceps
Dumbell curls: 3 x 6 @ 20 lbs/arm
Barbell curls: 3 x 6/8/8 @ 35/45/45 lbs
Preacher curls: 3 x 10/10/6 @ 20/20/30 lbs

Triceps
Bent over one arm kickbacks: 3 x 10 @ 12lbs/arm
Cable push downs: 3 x 10 @ 30 lbs
Overhead presses: 3 x 10/10/8 @ 30 lbs

50 minutes cross trainer
10 minutes walking on treadmill

Okay, the reason I took the last week off was because my knee injury was acting up again, so I gave it it's due. Now I am ready to come back. Expect I have a bad cold, which impacted my workout this morning unfortunately.

Legs
Single leg split squats: 3 x 10 @ 15 lbs per hand
Plie squats: 3 x 10 @ 12 lbs
Dead lifts: 3 x 10 @ 35 lbs
Leg press: 3 x 10 @ 110 lbs

30 minutes walking at 3.5mph on the tready

Back
Seated rows (cable): 3 x 10/8/8 @ 60/70/70 lbs
Lat pull downs: 3 x 10 @ 60 lbs
Hyperextensions (lever): 3 x 10 @ 110/120/120 lbs

Abs
3 x 20 bicycles
3 x 10 teasers
3 planks (held for 30 sec - 1 minute)
3 x 10 crunches in the roman chair @ 50 lbs

45 mins cross trainer
15 mins stationary bike

Wednesday, February 16th, 2005

Biceps
Barbell curls: 3 x 10/6/6 @ 35/45/45 lbs
Dumbell curls: 3 x 10/6/6 @ 15/20/20 lbs/arm
Preacher curls: 3 x 10 @ 20/20/30 lbs

Shoulders
Upright rows (bar): 3 x 10 @ 35/35/45 lbs
Shoulder press: 3 x 6 @ 50 lbs
Bent over one arm rows: 3 x 10 @ 15 lbs/arm

45 mins cross trainer
20 min treadmill (1.5 mile RUN!!, 5 min cool down)

Chest
Chest press (dumbells): 3 x 10 @ 15lbs/arm (so, 30 lbs?)
Cable flys: 3 x 10 @ 20/25/30 lbs (per side)
Chest press (incline, lever): 3 x 10/6/5 @ 25/40/40 lbs

Triceps
Bent over single arm kickbacks: 3 x 10 @ 12lbs
Cable push-downs: 3 x 10 @ 30 lbs
Overhead press (lever): 3 x 10 @ 30 lbs

25 mins walking on the readmill at 3.5-4.0mph
35 mins cross trainer

Stretching.

Happy Valentine's Day <3<3<3<3

Legs
Single Leg Split Squats: 3 x 10/leg @ 40 lbs (these KILLED me!!)
Deadlifts: 3 x 10 @ 35/35/45 lbs
Plie squats: 3 x 10 @ 12 lbs
Squats in Smith machine: 3 x 10 @ 50 lbs + bar
Leg press (lever, sled): 3 x 10 @ 110/110/130 lbs

45 mins cross trainer
15 mins stationary bike

Stretching.. and it felt sooo good.

Back
Seated cable rows: 3 x 10 @ 50/60/70 lbs
Lat pull downs: 3 x 10 @ 60 lbs
Hyperextensions holding a 25lb plate: 3 x 10

Abs
40 hanging knee raises
40 V-tucks

45 mins cross trainer
15 mins stationary bike

Biceps
Dumbell curls: 3 x 10/10/6 @ 15/15/20 lbs
Preacher curls: 3 x 10 @ 20 lbs
Barbell curls: 3 x 10/6/10 @ 35/45/35 lbs

Shoulders
Upright rows: 3 x 10 @ 35/45/35 lbs
Shoulder press: 3 x 6 @ 50 lbs
Bent over one arm rows: 3 x 10 @ 15 lbs

20 minutes walking at 3.6mph
20 minutes stationary bike, level 8

Morning workout again! Hopefully I won't be too tired by the afternoon. :p

Chest
Chest press (incline, lever): 3 x 6 @ 40lbs
Pec Dec: 3 x 10 @ 45lbs
Paramount press: 3 x 10 @ 60lbs

Triceps
Cable push-downs: 3 x 10 @ 30lbs
Single arm bent over kick-backs: 3 x 10 @ 12lbs/arm
Apex overhead press: 3 x 10 @ 20/30/30lbs

10 minutes stationary bike @ level 6
35 minutes cross trainer @ level 2

Stretttching.

This morning (yes, I said MORNING.. 6:30am I was at the gym)

Legs (Tweaking up a new routine..)
Lunges: 3 x 10/leg @ 30lbs
Plie squats: 3 x 10 @ 12lbs
Deadlifts (wide stance): 3 x 10 @ 35/45/45lbs
Squats w/ bar: 3 x 10 @ 20lbs (these felt rather useless.. I'll up the weight next time. I couldn't use the Smith machine because someone was in it)
Leg press (sled): 3 x 10 @ 110/130/130lbs

20 minutes walking on treadmill (3.5-3.7mph)
a couple minutes on the stationary bike
20 minutes cross trainer (level 2)

Okay, I'm ready for the day.

Sunday: Half hour swimming lesson. More whip kicks.

Shoulders
Shoulder press: 3 x 10/10/6 @ 50lbs
Upright rows: 3 x 10 @ 35/45/45lbs
One arm bent over rows: 3 x 10 @ 15lbs/arm

Chest
Paramount press: 3 x 8/6/8 @ 60/50/60lbs
Apex chest press (lever, incline): 3 x 8/8/6 @ 25lbs
Pec Dec: 3 x 10 @ 35/45/45lbs

45 minutes cross trainer

Biceps
Seated freeweight curls: 3 x 10 @ 15lbs
Bar curls: 3 x 6/10/10 @ 45/35/35lbs
Preacher curls: 3 x 10 @ 20lbs

Back
Seated rows (lever): 3 x 6 @ 65lbs
Lat pulldowns: 3 x 10 @ 50/60/70lbs
Hyper extensions: 3 x 10 @ 100/110/120lbs

40 V-tucks

20 minutes treadmill (3.8mph, 5 mins running.. again bad idea)

Tonight was my first swimming lesson, so I swam for half an hour. I attempted to learn the "whip kick". Much to my dissmay, I am even less coordinated than I have originally imagined. Oh well, something to work on.

LEGS :S:S
Smith squats: 3 x 10 @ 50lbs + bar
Lunges: 3 x 10 (per leg) @ 30lbs
Leg press (sled): 3 x 10 @ 110/130/150lbs
*at this point in time I attempt to do some quad extensions on the machine, both of my knees started crackling and aching. So I fucked that idea. :p*
Deadlifts (my first time.. I asked for help from one of the regular old guys that I talk to at the gym haha, brave girl I am!).. I think I did 10 w/ 25lb bar and 10 w/ a 35lb bar. Just tryin' it out.
Plie squats: 2 x 10 @ 12lbs

30 minutes on the bike @ level 7.

Triceps
Single arm bent over kickbacks: 3 x 10 @ 12lbs/arm
Cable push downs: 3 x 10 @ 30lbs
Apex overhead press: 3 x 10 @ 20/30/30lbs
Dips (lever): 3 x 10 @ 25/30/40lbs

Abs
25 crunches
60 bicyles
30 teasers
45 hanging knee raises

Was not in the mood to wait for a cardio machine. :p

Today:

Shoulders
Upright rows: 3 x 10/10/8 @ 35/35/45lbs bar
Shoulder press: 3 x 10/8/5 @ 50/40/50 lbs
Bent over one arm rows: 3 x 10 @ 15lbs/arm

Chest
Apex decline press: 3 x 10/10/8 @ 25 lbs
Pec Dec: 3 x 10 @ 35lbs
20 push-ups

45 minutes stationary bike @ level 6-8

Legs
Smith squats: 3 x 10 @ 50lbs + bar
Lounges: 3 x 12 (per leg) @ 30lbs (15lb/hand)
Leg extensions: 3 x 8/10/10 @ 60/45/45lbs
Leg Press: 3 x 10 @ 110lbs

45 minutes on the stationary bike.

If I'm studying, I feel guilty for not going to the gym. If I'm at the gym, I feel guilty for not studying. I'm going to have to find a compromise here.

Tonight I did..

Biceps:
Bar curls: 3 x 10/10/6 @ 35/35/45 lbs
Seated freeweight curls: 3 x 10 @ 15 lbs/arm
Preacher curls: 3 x 10 @ 20 lbs

Back:
Seated rows (lever): 3 x 10 @ 45lbs
Lat pull downs: 3 x 10 @ 50/60/60 lbs
Hyperextensions: 3 x 10 @ 110lbs

Abs:
25 crunches
3 x 20 bicycles
3 x 10 teasers
3 x 15 hanging knee raises

Cardio: 45 minutes on the treadmill. Ran 1 mile at 6.0-7.0mph (dammit, I just can't give it up no matter how much it hurts), the rest walking at 3.5mph.

I keep forgetting to write in here!

I did not work out the whole time we were on vacation.

Wednesday, January 12th - Ran 2 miles at UPEI track and walked 1.5 miles
Thursday, January 13th - Chest & Shoulders weights. 30 minutes walking @ 3.8mph on the treadmill.

That is all for now.

Chest
Paramount press: 3 x 8/8/6 @ 60/50/50 lbs
Pec Dec: 3 x 10 @ 35 lbs
Incline bench press (lever): 3 x 8/8/8 @ 25 lbs

Shoulders

Whoopsies. A little haitus there.

Today

Legs
Squats in smith machine: 3 x 10 @ 50lbs (plus bar)
Leg press on sled: 3 x 10 @ 80 lbs
Lunges: 2 x 15 (per leg) holding a 15lb dumbell in each hand
Donkey raises: 3 x 10 @ 100lbs
Leg Extensions: 3 x 8 @ 75/60/60lbs
Leg curls: 3 x 10 @ 70/70/70lbs

Abs
60 bicycles
3 x 15 hanging knee raises

No cardio because my legs felt like rubber after the workout. So, I went for a tan instead. :)

Monday:

Chest
Paramount press: 3 x 10/6/10 @ 60/70/60 lbs
Decline chest press: 3 x 8/8/8 @ 25/25/25 lbs
Pec Dec: 3 x 10/10/10 @ 35/45/45 lbs

Back
Seated cable rows: 3 x 10/8/8/ @ 30/35/35 lbs
Lat pulldowns: 3 x 10/10/10 @ 70 lbs
Bent over rows: 3 x 8/8/8 (per arm) @ 12 lbs

45 minutes walking (3.8mph) on the treadmill with a couple 5 minute running sessions @ 7.0mph. The chick beside me was running consistently at 7.7mph, for like over 30 minutes. What a MACHINE.

Shoulders
Shoulder press: 3 x 10/10/8 @ 30/40/50 lbs
Lat raises: 3 x 10 @ 10/12/12 lbs
Upright row: 3 x 10 @ 35/35/35 lbs (bar)

Triceps
Kick backs: 3 x 10 (each arm) @ 10/10/10 lbs
Overhead press: 3 x 10 @ 20/30/30 lbs
Cable pushdowns: 3 x 10 @ 30/30/30 lbs

25 minutes walking on the treadmill @ 3.8mph

Going for a swim now!

Wednesday: Biceps & chest, 45 minutes walk on treadmill

Friday:

Legs
Leg extensions: 3 x 10 @ 60/60/75 lbs
Leg curls: 3 x 10 @ 70/80/80 lbs
Squats in the Smith: 3 x 10, 25lbs plate on each side + the 40lb bar
Donkey raises: 3 x 10 @ 100/120/120 lbs
Lunges: 2 x 15 @ 15lbs each hand

Abs
Crunches with medecine ball: 3 x 12
Hanging knee raises: 2 x 20

My legs hurt for DAYS after that leg workout. Whew.

Tuesday: Pilates body sculpting class

Monday

Biceps
Seated free weight curls: 3 x 12/4/3 @ 15/20/20 lbs
Standing bar curls: 3 x 10/8/8 @ 35/45/45 lbs
Preach curls: 3 x 10/10/10 @ 20 lbs

Chest
Paramount press: 3 x 8/8/8 @ 60/60/50 lbs
Apex chest press: 3 x 8/8/8 @ 35 lbs
Pec Dec: 3 x 10/10/10 @ 35/35/35 lbs

20 minutes walking on treadmill @ 3.6mph

Legs
Leg Extensions: 3 x 12/8/8 @ 45/60/75 lbs
Seated leg curls: 3 x 10/8/8 @ 60/70/80 lbs
Smith squats: 3 x 12/12/12 @ 50 lbs
Donkey raises: 3 x 10/10/10 @ 80/100/100 lbs
Dumbell lunges: 2 x 15/15 (each leg) holding 15 lbs in each hand

Cardio
Treadmill walking 40 minutes @ 3.8-4.0 mph

Friday: Triceps, Shoulders

Tri's
Assisted tricep dip: 3 x 12/10/8 @ 10/8/6
Kickbacks: 3 x 10 (each arm) @ 10/10/10 lbs
Apex Overhead press: 3 x 10 @ 15/25/25 lbs

Shoulders
Upright row: 3 x 12/10/4 @ 25/35/45 lbs
Lateral raises: 3 x 10/8/6 @ 10/10/10 lbs
Shoulder press: 3 x 10/4/4 @ 30/60/60 lbs

Walked for 40 minutes on the treadmill @ level 4.0mph

Wednesday: Biceps, Back, Chest. 35 mins treadmill

Tuesday: Pilates body sculpting class

Thursday: Ran 3 miles (6.0mph)

Tuesday: Pilates Body Sculpting class

Great workout this evening, but I didn't have too much time to do cardio.

Chest
Paramount press: 3 x 10/8/6 @ 40/50/60 lbs
Incline bench press (lever): 3 x 6 @ 35 lbs
Pec Dec: 3 x 10 @ 35 lbs

Shoulders
Shoulder press: 3 x 10/8/6 @ 30/40/40 lbs
Dumbell lateral raises: 3 x 10 @ 10 lbs (per arm)
Cable upright row: 3 x 10 @ 35 lbs

Triceps
Cable push-down (underhand grip): 3 x 6 @ 25 lbs
Cable push-down (rope): 3 x 8 @ 20 lbs
Apex overhead press: 3 x 10/8/4 @ 20/20/30 lbs

Cardiooo
20 minutes running on treadmill @ 6.0-6.5mph
5 minutes cooldown @ 3.0-4.0mph

Abs:

2 x 25 regular crunches
3 x 20 V-Tucks
3 x 15 hanging knee raises

Back:

Seated cable rows: 3 x 15/8/8 @ 5/6/6
Seated rows: 3 x 10 @ 45/45/45 lbs
Lat pull down: 3 x 10 @ 5

Cardio:

10 minutes stationary bike @ level 10
30 minutes treadmill (5 mins @ 5.5mph, 10 mins HIIT alternating 6.0 and 7.0mph, 5 mins @ 5.0mph, 10 mins cooldown 4.0-3.0mph)

Streeetching.

Assisted chin-up: 1 x 12 @ 10, 1 x 10 @ 9, 1 x 10 @ 7

Leg extensions: 3 x 10 @ 45lbs
Seated leg curls: 3 x 10 @ 50/50/60 lbs
Leg press: 3 x 10 @ 110/110/110 lbs

Seated free weight bicep curls: 3 x 10 @ 12/15/15 lbs
Standing bar curls: 3 x 10 @ 35/35/35 lbs
Preacher curls: 3 x 8 @ 30 lbs

Cardio: 25 minutes treadmill. 20 minutes running 5.0-7.5mph. 5 minutes walking @ 4.0mph.

Ok, so you think I would have figured this little secret out 4 years ago. Barbells before bikes. I tried this today and ohhhh what a difference! I could lift a lot more (because I wasn't exhausted from running) and during my run I wasn't dreading doing the weights. It made for a very enjoyable workout. I'll stick to it.

Chest
Paramount press: 1 x 12 @ 30lbs, 1 x 12 @ 40lbs, 1 x 8 @ 50lbs
Pec Dec: 3 x 10 @ 35 lbs
Cable chest press on a decline: 3 x 10 @ 15lbs

Triceps
Cable push downs: 3 x 6 @ 35lbs
Apex french press: 1 x 15 @ 15lbs, 2 x 8 @ 25lbs
Dip machine: 3 x 10 @ 70 lbs

Shoulders
Shoulder press: 1 x 10 @ 20 lbs, 1 x 8 @ 30lbs, 1 x 6 @ 40lbs

Cardio
5 minutes warm up @ 5.5mph
10 minutes HIIT (alternating 6.0mph for 1 minute, 7.0mph for 1 minute)
5 minutes cool down @ 5.5-5.0mph

Feelin' great!

Cardio: 40 minutes treadmill (10 minutes walking, 30 minutes running [5.0-6.0mph])

Abs: 50 crunches, 20 bicyles

Study study study.

Cardio: 40 minutes on the treadmill
5 mintues walking (warmup, 3.5-3.7mph)
2.5 minutes @ 5.0mph
2.5 minutes @ 5.5mph
20 minutes @ 6.0mph
2.5 minutes @ 5.5mph
2.5 minutes @ 5.0mph
5 minutes walking (cooldown, 3.5-3.7mph)

** THIS WAS THE FIRST TIME I'VE RAN THIS LONG SINCE MY KNEE INJURY **

Back:
Assisted chin up: 2 x 15 @ 10/9, 1 x 10 @ 8
Lat pull down: 3 x 15 @ 4/5/5
Hyperextensions: 3 x 15 @ 5/8/8

Legs:
Leg extensions: 3 x 10 @ 30/30/30
Leg press: 3 x 10 @ 110/90/90
Seated leg curls: 3 x 15 @ 30/40/50lbs

Also the first time I've done leg weights since I hurt my knee! Whheeeeeeee

Cardio:
10 minutes stationary bike @ level 10
10 minutes elliptical @ intensity 7, incline 12

Weights..

Biceps:
Seated freeweight curls: 3 x 15 @ 10/12/12lbs
Standing bar curls: 2 x 15 @ 25/25lbs, 1 x 15 @ 35lbs
Preacher curls: 3 x 10 @ 20lbs

Triceps:
Double kickbacks: 3 x 15 @ 8/8/8lbs (per arm)
Cable push-down: 3 x 15 @ 4 small plates
Apex overhead press: 3 x 15 @ 2 small plates

Feeling pretty good, besides the knee!

leaaannn bacck*

35 minutes treadmill - 10 mins walking (3.5-3.7mph), 25 mins running (5.0-7.0mph)

Chest
Paramount press: 3 x 15 @ 25/25/25
Pec Dec: 3 x 15 @ 4/4/4
Apex chest press: 3 x 12 @ 10/10/10lb

Shoulders
Shoulder press: 3 x 10 @ 20lb
Lateral raises: 3 x 15 @ 5/8/8 (per arm)

Abs
2 x 20 hanging knee raises
2 x 15 lower ab leg raises