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.