Sunday, February 28, 2010
Friday, 26-Feb-2010
Another gym machine workout.
Warm Up 5 minutes on the elliptical
3 sets of 12 each exercise.
Seated leg press (150)
Leg extensions (75)
Seated leg curl (50)
Back extensions (70)
Ab crunch (55)
Overhead press (35)
Dual axis pull down (50)
Rear delt (70)
Chest press (40)
Arm curl (25)
3 sets of 12 each exercise.
Seated leg press (150)
Leg extensions (75)
Seated leg curl (50)
Back extensions (70)
Ab crunch (55)
Overhead press (35)
Dual axis pull down (50)
Rear delt (70)
Chest press (40)
Arm curl (25)
Susan
Friday, February 26, 2010
Wednesday, February 24, 2010
Wednesday, 24-Feb-2010
Gym Machines Workout
Warm Up 5 minutes on the elliptical
3 sets of 12 each exercise.
Seated leg press (150)
Leg extensions (75)
Seated leg curl (50)
Back extensions (70)
Ab crunch (55)
Overhead press (35)
Dual axis pull down (50)
Rear delt (70)
Chest press (40)
Arm curl (25)
Good!
Susan
Warm Up 5 minutes on the elliptical
3 sets of 12 each exercise.
Seated leg press (150)
Leg extensions (75)
Seated leg curl (50)
Back extensions (70)
Ab crunch (55)
Overhead press (35)
Dual axis pull down (50)
Rear delt (70)
Chest press (40)
Arm curl (25)
Good!
Susan
Tuesday, February 23, 2010
Sunday, February 21, 2010
Satuday/Sunday 20-21 Feb 2010
Back home in PA as of Sunday. Mom has been diagnosed with Staph infection and continues in the hospital.
Back to routine on Monday. Need to release some worry and stress!
Susan
Back to routine on Monday. Need to release some worry and stress!
Susan
Friday, February 19, 2010
Thurs/Fri 18-19 Feb 2010
My mom was hospitalized on Thursday so I am in NJ with her until ????
No official exercise...other than worrying and eating her hospital jello.
I will post soon.
Susan
No official exercise...other than worrying and eating her hospital jello.
I will post soon.
Susan
Wednesday, February 17, 2010
Wednesday, 17-Feb-2010
Great Day!
Cardio: 30 min walking, 45 min kickboxing.
Abs:
Reg crunch 15/15
Rev crunch 15/15
Twist crunch both sides 10/10/10/10
Heel on toe both sides 10/10/10/10
Reg crunch 20
Workout: 5 min warm up on treadmill
Squat 15 repsx3 sets (35)
Step lunges 15x3
Bent over rows 15x3 (17.5 increase )
Chest fly 15x3 (20)
Bicep curl 15x3 (25 increase )
Lying tricep extension 15x3 (18)
Stretch 5 min
Cardio: 30 min walking, 45 min kickboxing.
Abs:
Reg crunch 15/15
Rev crunch 15/15
Twist crunch both sides 10/10/10/10
Heel on toe both sides 10/10/10/10
Reg crunch 20
Workout: 5 min warm up on treadmill
Squat 15 repsx3 sets (35)
Step lunges 15x3
Bent over rows 15x3 (17.5 increase )
Chest fly 15x3 (20)
Bicep curl 15x3 (25 increase )
Lying tricep extension 15x3 (18)
Stretch 5 min
Monday, February 15, 2010
Monday, 15-Feb-2010
Cardio: 75 minutes of steady state walking. 60 minutes continuous.
Moving to Tues/Thurs/Sat lifting schedule for a change.
Cals/Fat/Carbs/Prot
1450/42/125/153
Susan
Moving to Tues/Thurs/Sat lifting schedule for a change.
Cals/Fat/Carbs/Prot
1450/42/125/153
Susan
Sunday, February 14, 2010
Saturday, February 13, 2010
Saturday, 13-Feb-2010
Cardio: Dancing with the Stars DVD: Latin Dance (20 min)
Abs:
Reg crunch 15/15
Rev crunch 15/15
Twist crunch both sides 10/10/10/10
Heel on toe both sides 10/10/10/10
Reg crunch 20
Push ups 10/10/10
Workout: 5 min warm up on treadmill
Squat 15 repsx3 sets (35)
Step lunges 15x3
Bent over rows 15x3 (15)
Chest fly 15x3 (20)
Bicep curl 15x3 (20)
Lying tricep extension 15x3 (18)
Stretch 5 min
Susan
Abs:
Reg crunch 15/15
Rev crunch 15/15
Twist crunch both sides 10/10/10/10
Heel on toe both sides 10/10/10/10
Reg crunch 20
Push ups 10/10/10
Workout: 5 min warm up on treadmill
Squat 15 repsx3 sets (35)
Step lunges 15x3
Bent over rows 15x3 (15)
Chest fly 15x3 (20)
Bicep curl 15x3 (20)
Lying tricep extension 15x3 (18)
Stretch 5 min
Susan
Thursday, February 11, 2010
Thursday, 11-Feb-2010
Stuck inside because of the weather!
Cals/Fat/Carbs/Prot
1400/36/130/140
Good workout tonight, over an hour with weights and music!
Warm Up 5 minutes on treadmill
Old School Full Body Workout: All exercises done 3 sets of 15
Squats (35)
Step lunges
Bent over rows (15)
Chest flys (20)
Bicep curl (20)
Lying tricep extensions (18)
Push ups 3 sets of 10
Abs
Reg crunch 15/15
Twist crunch both sides 10/10/10/10
Reverse crunch 15/15
Roman crunch 15/15
Reg crunch 15/15
Stretch for 5 min
Susan
Cals/Fat/Carbs/Prot
1400/36/130/140
Good workout tonight, over an hour with weights and music!
Warm Up 5 minutes on treadmill
Old School Full Body Workout: All exercises done 3 sets of 15
Squats (35)
Step lunges
Bent over rows (15)
Chest flys (20)
Bicep curl (20)
Lying tricep extensions (18)
Push ups 3 sets of 10
Abs
Reg crunch 15/15
Twist crunch both sides 10/10/10/10
Reverse crunch 15/15
Roman crunch 15/15
Reg crunch 15/15
Stretch for 5 min
Susan
Tuesday, February 9, 2010
Tuesday, 09-Feb-2010
Cardio: Walking 30 minutes.
During "Biggest Loser" commercials: MANY lunges.
Workout:Reps 15/12/12 Weight ( )
5 min warm up on treadmill.
Squats (40)
Step Lunge
Lat pull (dumbell rows) (15)
Chest fly (22)
Bicep curl (dumbell) (22)
Lying tricep extension (25)
Abs
Reg crunch
Twist crunch
Reverse crunch
Roman crunch
Reg crunch
Stretch
During "Biggest Loser" commercials: MANY lunges.
Workout:Reps 15/12/12 Weight ( )
5 min warm up on treadmill.
Squats (40)
Step Lunge
Lat pull (dumbell rows) (15)
Chest fly (22)
Bicep curl (dumbell) (22)
Lying tricep extension (25)
Abs
Reg crunch
Twist crunch
Reverse crunch
Roman crunch
Reg crunch
Stretch
Sunday, February 7, 2010
Friday-Sunday 05-07 Feb 2010
No weight training but plenty of cardio. Slipping back into the familiar old ways but have a date with the weights on Monday.
Susan
Susan
Friday, February 5, 2010
Wednesday, 03-Feb-2010
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
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
Thursday, February 4, 2010
Tuesday, February 2, 2010
Monday, 01-Feb-2010
Workout: 5 min warm up on treadmill
Incline db press 14/12/10/8 25/25/30/40
Flat bench press 10/10/10 25/30/40
Upright rows 12/10/8 16/20/30
Side laterals 10/10/10 16/20/20
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
Incline db press 14/12/10/8 25/25/30/40
Flat bench press 10/10/10 25/30/40
Upright rows 12/10/8 16/20/30
Side laterals 10/10/10 16/20/20
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
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