Archive for May, 2009

SUNDAY, MAY 31, 2009

May 31, 2009

bench

It is an interesting road for me with this working out.  I feel guilty if I miss a day of strength training as I did yesterday.  I was just feeling weary and not like I could do the scheduled workout justice.  I did do my stepper and actually did more time than I usually do, but, nevertheless, the pangs of guilt still hit.

Today, however, I feel more like I listened to my body and gave it the break that it needed.  I had a fantastic workout.  I increased weights on several exercises and felt strong and like I am progressing.  Woohoo!  The hard work is paying off!!

Here are the stats:

Bench Press        45 lbs x15       55 lbs x10          65 lbs x 6 
 
Incline Fly           15 lbs x 15      15  lbs x 10       *20 lbs x 6

Pushups                 8                        8                      8 (wimpy girly)

Db Pullover         15 lbs x 15      15 lbs x 15       *20 lbs x 8

Military Press      35 lbs x 9        35 lbs x8         35 lbs x 7

Upright Row         35 lbs x 12      *40 lbs x 10     *40 lbs x 8

Side Lat Raise       8 lbs x 12        8 lbs x 10       *10 lbs x 8

Bent Over Lat       8 lbs x 12        8 lbs x 10       *10 lbs x 8

Tric. Ext Lying      35 lbs x 10       35 lbs x 8         35 lbs x 8

Pulley Push Down  20 lbs x12     20 lbs x10        25 lbs x8

Crunches                 25                      25                   25

Abs – knee in           25                      25                  25

Abs – Leg Raises     25                      25                  25

Abs – Sit ups         25                   25                    25  w/10 lb weight

Stepper to follow: 35 minutes for 311 calories burned!

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SATURDAY, MAY 30, 2009

May 30, 2009

lazy

Ended up having a bit of a lazy day and got a late start so did stepper only but added some minutes for a total of 41 minutes and 357 calories burned.

FRIDAY, MAY 29, 2009

May 29, 2009

 

squat

It was Legs/Butt day and here are the stats:

Squats               65 lbs x 15     85 lbs x 10      85 lbs x 10

Lunges              45 lbs x15      55 lbs x12       55 lbs x 8

Stiffies              45 lbs x 15    45 lbs x 12        45 lbs x 8

Leg Exten.        50 lbs x 15      60 lbs x10        60 lbs x 10

Leg  curl           20 lbs x 12       20 lbs x 10       20 lbs x   8

SBLE*                  25                      25                     25*standing back leg ext.

Bridges                25                     25                        25

Hip ext                 25

Feather Kick        25

Stepper 30 minutes and 270 calories burned on level 6.

THURSDAY, MAY 28, 2009

May 28, 2009

Happily I felt much better today & had an excellent workout.  It was back, bicep and ab day and I was able to increase a few weights as well as did killer incline sits-ups. 

Here are the stats:

Lat Pull down     40 lbs x15    45 lbs x 8         45 lbs x 8

1 Arm DB Row    15 lbs x15    15 lbs x12        *20 lbs x 8

Close Grip PD     45 lbs x 12   50 lbs x 10        *55 lbs x 8

Seated Pulley     *55 lbs x12    60  lbs x10       60 lbs x 8

Barbell curl         35 lbs x12    35 lbs x 10       35 lbs x 8

Alt Dumbbell      15 lbs x15     15 lbs x12        15 lbs x12

Crunches                 25                  25                   25

Abs – knee in           25                  25                   25

Abs – Leg Raises     25                  25                   25

Abs – Sit ups            25                 25                   30  (Killer Incline)

Stepper – 37 minutes for 320 calories burned on level 6

WEDNESDAY, MAY 27, 2009

May 28, 2009

Spent quite a bit of time on the stepper trying to get my HRM to work.  No actual time logged.  Was a bit off as well and didn’t do my strength training.

TUESDAY, MAY 26, 2009

May 26, 2009

abs1

I was really dragging today and not looking forward to this workout as it is the longest and hardest to get through.  Happily, it went great and I felt strong and was able to complete it extremely well.  I added a 10 lb plate which I lay on my chest on my last set of sit-ups.  Thanks to Terry for the suggestion 🙂

Here are the stats:

Bench Press        45 lbs x15       55 lbs x9          65 lbs x 5 
 
Incline Fly           15 lbs x 15      15  lbs x 10      15 lbs x 8

Pushups                 8                        8                8 (wimpy girly ones)

Db Pullover         15 lbs x 12      15 lbs x 12       15 lbs x 12

Military Press      35 lbs x 9        35 lbs x8         35 lbs x 7

Upright Row       35 lbs x 12      35 lbs x 10     35 lbs x 10

Side Lat Raise       8 lbs x 12        8 lbs x 10       8 lbs x 8

Bent Over Lat       8 lbs x 12        8 lbs x 10       8 lbs x 8

Tric. Ext Lying        35 lbs x 8       35 lbs x 8               zip

Pulley Push Down  20 lbs x12     20 lbs x10        25 lbs x8

Crunches                 25                      25                   25

Abs – knee in           25                      25                  25

Abs – Leg Raises     25                       25                 25

Abs – Sit ups            25                   25                  25  w/10 lb weight

Stepper – 32 minutes for 300 calories burned

MONDAY, MAY 25, 2009

May 25, 2009

Spent the weekend in Rhode Island attending my niece’s graduation.  I did do 30 min on the stepper on Friday but was MIA on Saturday and Sunday.  Today my workout was as follow:

Squats               65 lbs x 15     85 lbs x 10      85 lbs x 10

 Lunges             45 lbs x15      55 lbs x12       55 lbs x 8

Stiffies              45 lbs x 15    45 lbs x 12        45 lbs x 8

Leg Exten.        50 lbs x 15      60 lbs x10        60 lbs x 10

Leg  curl           20 lbs x 12       20 lbs x 10       20 lbs x   8

SBLE*                  25                      25                     25*standing back leg ext.

Bridges                25                     25                        25

Hip ext                 25

Feather Kick        25

Stepper 33 minutes and 288 calories burned on level 6.

THURSDAY, MAY 21, 2009

May 21, 2009

situps1

Good workout once again.  I did incline sit-ups today to make it a more difficult ab workout.  I will be increasing some weights in the next sessions as well.

Here are the stats:

Lat Pull down     40 lbs x15    45 lbs x 8         45 lbs x 8

1 Arm DB Row    15 lbs x15    15 lbs x12        15 lbs x 8

Close Grip PD     45 lbs x 12   50 lbs x 10        50 lbs x 8

Seated Pulley     50 lbs x12    60  lbs x10       60 lbs x 8

Barbell curl         35 lbs x12    35 lbs x 10       35 lbs x 8

Alt Dumbbell      15 lbs x15     15 lbs x12        15 lbs x12

Crunches                 25                  25                   25

Abs – knee in           25                  25                   25

Abs – Leg Raises     25                  25                   25

Abs – Sit ups            25                 25                   25

Stepper – 35 minutes for 311 calories burned levels 6 & 10 – intervals

WEDNESDAY, MAY 20, 2009

May 20, 2009

Today was a particularly good workout.  I felt strong and was able to increase repetitions and weight in one exercise.

Here are the stats:

Bench Press        45 lbs x15       55 lbs x9          65 lbs x 5 
 
Incline Fly           15 lbs x 15      15  lbs x 10      15 lbs x 8

Pushups                 8                        8                8 (wimpy girly ones)

Db Pullover         15 lbs x 12      15 lbs x 12       15 lbs x 12

Military Press      35 lbs x 8        35 lbs x8         35 lbs x 7

Upright Row       35 lbs x 12      35 lbs x 10     35 lbs x 10

Side Lat Raise       8 lbs x 12        8 lbs x 10       8 lbs x 8

Bent Over Lat       8 lbs x 12        8 lbs x 10       8 lbs x 8

Tric. Ext Lying        35 lbs x 8       35 lbs x 8               zip

Pulley Push Down  20 lbs x12     20 lbs x10        25 lbs x8

Crunches                 25                      25                   25

Abs – knee in           25                      25                  25

Abs – Leg Raises     25                       25                 25

Abs – Sit ups            25                      25                  25

Stepper – 31 mins for 280 calories burned  on level 6, 7 and 10

TUESDAY, MAY 19, 2009

May 19, 2009

novocaine

Took the day off from working out after a stressful day at the dentist. 

On a very happy note, my cousin came home from the hospital today 🙂