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.