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