Wednesday, September 26, 2007

Treadmill
5 min warmup
10 min @ 5.0 mph

Weights
36 x 35 lbs/hand Seated Chest Press
30 x 80 lbs Straight Arm Pull Downs
30 x 35 lbs/hand Hammer Curls
30 x 55 lbs/hand Shoulder Shrugs
30 x 235 lbs Quads

Saturday, September 22, 2007

Treadmill
5 min warmup
10 min @ 5 mph

Weights
30 x 35 lbs/hand Hammer Curls
20 x 75 lbs Straight Arm Pulldowns
10 x 80 lbs Straight Arm Pulldowns
30 x 35 lbs/hand Chest Press
30 x 235 lbs Quads
40 x 250 lbs Hip Adduction
2 x 25 lbs/hand 21's (bicep curls, 7 reps lower motion, 7 reps higher motion, 7 reps full motion)

Thursday, September 20

Cardio
5 1:1 (1 min lvl 1, 1 min lvl 20)

Weights
30 x 30 lbs/hand Bicep Curl
20 x 120 lbs Seated Row
30 x 45 lbs Front Plate
30 x 35 lbs/hand Chest Press

September 17, 2007

Cardio
5 min warmup
10 1:1 lvl1/lvl20

Weights
36 x 75 lbs Straight Arm Pulldowns
30 x 35 lbs/hand Seated Chest Press
30 x 235 lbs Quads
150 crunches

September 12, 2007

Bike
4 min warmup
3 min @ lvl 10 > 115 RPM
3 min @ lvl 20 > 45 RPM
3 min @ lvl 1 > 155 RPM

Weights
30 x 35 lbs/hand Bicep Curl
30 x 55 lbs/hand Shoulder Shrugs
10 x 35 lbs/hand Cables
20 x 40 lbs/hand Cables
30 x 310 lbs Leg Press
30 x 235 lbs Quads

Tuesday, September 4

Cardio
10 min @ 4.9

Weights
30 @ 35 lbs/hand Bicep Curl
30 @ 75 lbs SAPD
30 @ 230 lbs Quads
30 @ 35 lbs/hand Seated Military Press

Thursday, August 30

Ugh, back from the wedding over the weekend...the "fitness room" at the hotel was crap...three machines that looked like they were made by Fisher Price.

So today is my first workout in a week...so bad!

Cardio
8 min treadmill @ 4.1
2 min treadmill @ 4.4
5 min bike @ lvl 10 > 110 RPM (or tried to anyway...average was probably 110 for the 5 min)

Weights
30 @ 35 lbs/hand Bicep Curl (back up to 35...its difficult as hell for the final 15 reps, which is good)
30 @ 35 lbs/hand Cables
30 @ 50 lbs/hand Shoulder Shrugs
30 @ 230 lbs Quads

D