Tough day and week at work!
Cardio: 15 minutes run/walk stairs.
Steady state walking 30 minutes.
Susan
Thursday, January 7, 2010
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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