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.