Thursday, March 25, 2010
Monday, March 22, 2010
Weekly Check In 20-Mar-2010
Weight: 200 (loss of .5)
Energy not so good due to work schedule. Cleaning up food.
Not planning any shows in near future.
Susan
Monday, 22-Mar-2010
Cardio: 35 minutes walking.
Warm Up 5 minutes on treadmill.
Calf raises off end of step 12/12/12
Incline db press 14/12/10/8 (25/25/35/40)
Flat bench press 10/10/10 (25/35/40)
Upright rows 12/10/8 (16/20/30) done while standing on inflatable disk
Side laterals 10/10/10 (16/20/24) done while standing on inflatable disk
Tricep pressdown 12/10/8 (15/20/20) done while standing on inflatable disk
Abs
Reg crunch 15/15
The Hundred (bent knees in air)
Heel on toe both sides 10/10/10/10
Side crunch both sides 10/10/10/10
Reg crunch 20
Stretch 5 min
Sunday, March 21, 2010
Friday, March 19, 2010
Friday, 19-Mar-2010
Walking: 30 min
Elliptical: 30 min
Weights: 2 sets each exercise (10/10) Weights in ( )
Seated leg press (175)
Leg extension (65)
Leg curl (75)
Overhead press (40)
Dual axis pull down (60)
Rear delt (70)
Chest press (40)
Arm extension (35)
Bicep curl (25)
Back extension (75)
Ab machine (70)
Stretch machine 5 minutes
Susan
Tuesday, March 16, 2010
Tuesday, 16-Mar-2010
3 days of work-training morning till night. No workouts last 2 days. Eating right.
Cals/Fat/Carbs/Prot
1230/40/88/133
Susan
Monday, March 15, 2010
Sunday, March 14, 2010
Saturday, March 13, 2010
Friday, 12-Mar-2010
Workout:
5 min warm up on elliptical.
Reps for all exercises= 30 (3 sets of 10) Weight in ( )
Seated leg press (175)
Leg extension (65)
Leg curl (75)
Overhead press (40)
Dual axis pull down (60)
Rear delt (50)
Chest press (40)
Arm extension (35)
Bicep curl (25)
Back extension (75)
Standing calf raise (35)
Abductor leg machine (75)
Adductor leg machine (75)
Abs
Reg crunch 30
Rev crunch 30
Side crunch 20/20
Heel of toe both sides 20/20
Reg crunch 20
Good Night at the Y!
Thursday, March 11, 2010
Wednesday, March 10, 2010
Wednesday, 10-Mar-2010
Cardio: 30 min walking.
Workout:
5 min warm up on treadmill.
(weights)
Squats 14/12/10/8 (35/35/40/40)
Side lunges 10/10/10
Disk squats (balance on inflatable disk) 14/12/10/8
Calf raises 14/12/10/8
Lat side pulls 12/10/8 (15/20/15)
Pullover 10/10/10 (18/18/18)
Barbell curl 12/10/8/8 (20/25/25/30)
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
Stretch 5 min
Tuesday, March 9, 2010
Monday, March 8, 2010
Monday, 08-Mar-2010
Cardio: Walking 90 minutes.
Cals/Fat/Carbs/Prot
1220/39/65/128
Weights:
Warm Up 5 minutes on treadmill.
Calf raises off end of step 10/10/10
Incline db press 14/12/10/8 (25/25/35/40)
Flat bench press 10/10/10 (25/35/40)
Upright rows 12/10/8 (16/20/30)
Side laterals 10/10/10 (16/20/23)
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
Saturday, March 6, 2010
Thursday, March 4, 2010
Wednesday, 03-Mar-2010
Cardio: Walking 20 min.
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)
Wednesday, March 3, 2010
Monday, March 1, 2010
Monday 01-Mar-2010
No sugar today!
Cals/Fat/Carbs/Prot
1275/34/121/130
Cardio: 1 hour 45 minutes of walking (65 minutes continuous)
Ab Work
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