Still Sick...
But cals/fat/prot/carbs on track!
Sunday, January 31, 2010
Friday, January 29, 2010
Thursday, January 28, 2010
Wednesday, 27-Jan-2010
Cardio: Walked 40 min.
Weights: worked out 45 minutes to videotape, full body workout.
Susan
Weights: worked out 45 minutes to videotape, full body workout.
Susan
Tuesday, January 26, 2010
Monday, January 25, 2010
Monday, 25-Jan-2010
Cals/Fat/Carbs/Prot
1490/32/119/184
Cardio: HIIT: 35 minutes steps. 8 flights stairs, 9 steps each, 20 rotations.
Workout: 5 min warm up on treadmill
Incline db press 14/12/10/8 25/25/30/40 (increase)
Flat bench press 10/10/10 25/30/40 (increase)
Upright rows 12/10/8 16/20/30
Side laterals 10/10/10 16/20/20 (increase)
Tricep pressdown 12/10/8 15/20/20
Abs
Reg crunch 15/15
Rev crunch 15/15
Heel on toe both sides 10/10/10/10
Side crunch both sides 10/10/10/10
Reg crunch 20
Stretch 5 min
Susan
1490/32/119/184
Cardio: HIIT: 35 minutes steps. 8 flights stairs, 9 steps each, 20 rotations.
Workout: 5 min warm up on treadmill
Incline db press 14/12/10/8 25/25/30/40 (increase)
Flat bench press 10/10/10 25/30/40 (increase)
Upright rows 12/10/8 16/20/30
Side laterals 10/10/10 16/20/20 (increase)
Tricep pressdown 12/10/8 15/20/20
Abs
Reg crunch 15/15
Rev crunch 15/15
Heel on toe both sides 10/10/10/10
Side crunch both sides 10/10/10/10
Reg crunch 20
Stretch 5 min
Susan
Sunday, January 24, 2010
Saturday, January 23, 2010
Friday, January 22, 2010
Wednesday, January 20, 2010
Tuesday, January 19, 2010
Tuesday, 19-Jan-2010
I have lost my Mojo...
I walked steady state today for 55 minutes but so far no weights this week. Life is taking over temporarily. Be back soon...
Susan
I walked steady state today for 55 minutes but so far no weights this week. Life is taking over temporarily. Be back soon...
Susan
Monday, 18-Jan-2010
Rest Day.
30 minutes of steady state walking.
Need to get back in the groove...
Susan
30 minutes of steady state walking.
Need to get back in the groove...
Susan
Sunday, January 17, 2010
Saturday, 16-Jan-2010
Walking steady state 65 minutes.
Does walking the boardwalk and gambling = cardio? LOL
Susan
Does walking the boardwalk and gambling = cardio? LOL
Susan
Friday, January 15, 2010
Wednesday, January 13, 2010
Wednesday, 13-Jan-2010
Cardio:
20 minutes Stair Master. HIIT session. Heart rate between 145-150 during entire session.
15 minutes bike. HIIT session.
Workout:
Warm up 5 minutes on treadmill
Incline db press (R 14/12/10/8) (W 25/25/30/35)
Flat bench press (R10/10/10) (W 25/30/35)
Upright row (R12/10/8) (W 16/20/30)
Side lateral raise (R 10/10/10) (W 16/16/20)
Tricep pressdown (R 12/10/8) (W 15/20/20)
Abs
Reg crunch 15/15
The "100" x2
Heel on toe 10/10/10/10
Side crunch 10/10/10/10
Reg crunch 20
Susan
20 minutes Stair Master. HIIT session. Heart rate between 145-150 during entire session.
15 minutes bike. HIIT session.
Workout:
Warm up 5 minutes on treadmill
Incline db press (R 14/12/10/8) (W 25/25/30/35)
Flat bench press (R10/10/10) (W 25/30/35)
Upright row (R12/10/8) (W 16/20/30)
Side lateral raise (R 10/10/10) (W 16/16/20)
Tricep pressdown (R 12/10/8) (W 15/20/20)
Abs
Reg crunch 15/15
The "100" x2
Heel on toe 10/10/10/10
Side crunch 10/10/10/10
Reg crunch 20
Susan
Tuesday, January 12, 2010
Tuesday, 12-Jan-2010
Cardio: 60 min steady state walking.
Cals/Fat/Carbs/Prot
1450/38/120/180
Workout:
Warm up 5 min on treadmill
Leg press (R 14/14/10/8) (W 25/30/30/35 increase from last session)
Lunge (R 12/10/8) (W 30/30/35 increase from last session)
Bent over row (R12/10/8/8) (W 15/20/25/25 increase from last session)
Pullover (R10/10/10) (W 18/20/20 increase from last session)
Barbell curl (R 12/10/8/8) (W 18/20/25/30)
Abs
Reg crunch 15/15
The "100" 2x
Heel on toe 10/10/10/10
Side crunch 10/10/10/10
Reg crunch 20
Susan
Cals/Fat/Carbs/Prot
1450/38/120/180
Workout:
Warm up 5 min on treadmill
Leg press (R 14/14/10/8) (W 25/30/30/35 increase from last session)
Lunge (R 12/10/8) (W 30/30/35 increase from last session)
Bent over row (R12/10/8/8) (W 15/20/25/25 increase from last session)
Pullover (R10/10/10) (W 18/20/20 increase from last session)
Barbell curl (R 12/10/8/8) (W 18/20/25/30)
Abs
Reg crunch 15/15
The "100" 2x
Heel on toe 10/10/10/10
Side crunch 10/10/10/10
Reg crunch 20
Susan
Monday, January 11, 2010
Monday, 11-Jan-2010
Cardio: Steady state walking 40 minutes.
Cals/Fat/Carbs/Prot
1400/35/155/160
Workout:
Warm up 5 minutes on treadmill
Incline db press (R 14/12/10/8) (W 25/25/30/35 increase from last session)
Flat bench press (R 10/10/10) (W 25/30/35 increase from last session)
Upright rows (R 12/10/8) (W 16/20/30)
Side lateral raise (R 10/10/10) (W 15/20/23 increase from last session)
Tricep pressdown (R 12/10/8) (W 15/20/23 increase from last session)
Abs
Reg crunch 15/15
Rev crunch 15/15
Heels on toes both sides 10/10/10/10
Side crunch 10/10/10/10
Reg crunch 20
Susan
Cals/Fat/Carbs/Prot
1400/35/155/160
Workout:
Warm up 5 minutes on treadmill
Incline db press (R 14/12/10/8) (W 25/25/30/35 increase from last session)
Flat bench press (R 10/10/10) (W 25/30/35 increase from last session)
Upright rows (R 12/10/8) (W 16/20/30)
Side lateral raise (R 10/10/10) (W 15/20/23 increase from last session)
Tricep pressdown (R 12/10/8) (W 15/20/23 increase from last session)
Abs
Reg crunch 15/15
Rev crunch 15/15
Heels on toes both sides 10/10/10/10
Side crunch 10/10/10/10
Reg crunch 20
Susan
Sunday, January 10, 2010
Saturday, January 9, 2010
Thursday, January 7, 2010
Thursday, 07-Dec-2009
Tough day and week at work!
Cardio: 15 minutes run/walk stairs.
Steady state walking 30 minutes.
Susan
Cardio: 15 minutes run/walk stairs.
Steady state walking 30 minutes.
Susan
Wednesday, January 6, 2010
Wednesday, 06-Jan-2010
Cals/Fat/Carbs/Prot
1520/43/132/151
Cardio: Walked 15 minutes steady state.
Workout: at the gym tonight waiting for the kids to finish Hip Hop Class!
Warm up 5 minutes on elliptical.
Incline DB press (R 14/12/10/8) (W 25/25/30/30)
Flat bench press (R 10/10/10) (W 50/45/45)
Upright rows (R 12/10/8) (W 20/24/24)
Side lateral raises (R 10/10/10) (W 20/24/24)
Tricep pressdown (R 12/10/8) (W 15/20/20)
Abs
Reg crunch 15/15
Pilates "100"
Heel on toe both sides 10/10/10/10
Side crunches both sides 10/10/10/10
Reg crunch 20
Susan
1520/43/132/151
Cardio: Walked 15 minutes steady state.
Workout: at the gym tonight waiting for the kids to finish Hip Hop Class!
Warm up 5 minutes on elliptical.
Incline DB press (R 14/12/10/8) (W 25/25/30/30)
Flat bench press (R 10/10/10) (W 50/45/45)
Upright rows (R 12/10/8) (W 20/24/24)
Side lateral raises (R 10/10/10) (W 20/24/24)
Tricep pressdown (R 12/10/8) (W 15/20/20)
Abs
Reg crunch 15/15
Pilates "100"
Heel on toe both sides 10/10/10/10
Side crunches both sides 10/10/10/10
Reg crunch 20
Susan
Tuesday, January 5, 2010
Tuesday, 05-Jan-2010
Cals/Fat/Carbs/Prot
1511/35/110/186
Cardio: Steady state walking 40 minutes.
Workout:
Warm up: 5 minutes on the treadmill.
Leg press (R 14/12/10/8) (W O/G/B/B bands increase from last session)
Lunge (R 12/10/8) (W 18/20/25)
Bent over row (R 12/10/8/8) (W 10/12/15/17 increase from last session)
Pullover (R 10/10/10) (W 18/18/20)
Barbell curl (R 12/10/8/8) (W 18/20/25/30)
Abs
Reg crunch 15/15
Rev crunch 15/15
Heel on toe both sides 10/10/10/10
Side crunch both sides 10/10/10/10
Reg crunch 20
Susan
1511/35/110/186
Cardio: Steady state walking 40 minutes.
Workout:
Warm up: 5 minutes on the treadmill.
Leg press (R 14/12/10/8) (W O/G/B/B bands increase from last session)
Lunge (R 12/10/8) (W 18/20/25)
Bent over row (R 12/10/8/8) (W 10/12/15/17 increase from last session)
Pullover (R 10/10/10) (W 18/18/20)
Barbell curl (R 12/10/8/8) (W 18/20/25/30)
Abs
Reg crunch 15/15
Rev crunch 15/15
Heel on toe both sides 10/10/10/10
Side crunch both sides 10/10/10/10
Reg crunch 20
Susan
Monday, January 4, 2010
Monday, 04-Jan-2010
Cals/Fat/Carbs/Prot
1430/33/83/197
Cardio: 40 minutes HIIT stairs (2-20 min sessions). Walked steady state 40 minutes.
Weight Workout:
Reps (R ) Weight (W )
Warm up: 5 minutes on treadmill.
Incline DB press (R 14/12/10/8) (W 18/20/25/30)
Flat bench press (R 10/10/10) (W 20/25/30)
Upright rows (R 12/10/8) (W 16/20/20)
Side laterals (R 10/10/10) (W 16/20/20)
Tricep pressdown (R 12/10/8) (W 15/20/20)
Abs
Reg crunch 15/15
Rev crunch 15/15
Heel on toes both sides 10/10/10/10
Side crunch both sides 10/10/10/10
Reg crunch 20
Susan
1430/33/83/197
Cardio: 40 minutes HIIT stairs (2-20 min sessions). Walked steady state 40 minutes.
Weight Workout:
Reps (R ) Weight (W )
Warm up: 5 minutes on treadmill.
Incline DB press (R 14/12/10/8) (W 18/20/25/30)
Flat bench press (R 10/10/10) (W 20/25/30)
Upright rows (R 12/10/8) (W 16/20/20)
Side laterals (R 10/10/10) (W 16/20/20)
Tricep pressdown (R 12/10/8) (W 15/20/20)
Abs
Reg crunch 15/15
Rev crunch 15/15
Heel on toes both sides 10/10/10/10
Side crunch both sides 10/10/10/10
Reg crunch 20
Susan
Sunday, January 3, 2010
Saturday, January 2, 2010
Friday, January 1, 2010
Happy New Year! Friday, 01-Jan-2010
Workout: Last day for this week of the 4 day split.
Reps (R ) Weight (W )
Warm up 5 minutes on treadmill.
Leg press (R 14/12/10/8) (W O/G/G/B bands)
Lunge (R 12/10/8) (W 18/20/25 increased weight from last session)
Lat pulldown (R 12/10/8/8) (W O/G/B/B bands)
Pullover (R 10/10/10) (W 18/18/20 increased weight from last session)
Barbell curl (R 12/10/8/8) (W 18/20/25/30 finally increased weight for this exercise!)
Abs
Reg crunch 15/15
Rev crunch 15/15
Heel on toe both sides 10/10/10/10
Side crunch both sides 10/10/10/10
Reg crunch 20
Happy New Year!
Susan
Reps (R ) Weight (W )
Warm up 5 minutes on treadmill.
Leg press (R 14/12/10/8) (W O/G/G/B bands)
Lunge (R 12/10/8) (W 18/20/25 increased weight from last session)
Lat pulldown (R 12/10/8/8) (W O/G/B/B bands)
Pullover (R 10/10/10) (W 18/18/20 increased weight from last session)
Barbell curl (R 12/10/8/8) (W 18/20/25/30 finally increased weight for this exercise!)
Abs
Reg crunch 15/15
Rev crunch 15/15
Heel on toe both sides 10/10/10/10
Side crunch both sides 10/10/10/10
Reg crunch 20
Happy New Year!
Susan
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