Archive for September, 2009

MONDAY, SEPTEMBER 14, 2009

September 14, 2009

I didn’t sleep much but still felt great during the workout. It was back, bicep, abs and stepper day.

Here are the stats:

Lat Pull down     40 lbs x15   45 lbs x*10   45 lbs x 8–mod/closer grip

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

Close Grip PD     50 lbs x 12   60 lbs x 10       60 lbs x 8

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

Barbell curl         35 lbs x12    35 lbs x 12       35 lbs x 8

Alt Dumbbell      15 lbs x15     15 lbs x15      20 lbs x 8

Crunches                 25                  25                   25

Abs – knee in           25                 25                   25

Abs – Leg Raises     25                  25                   25

Abs – Sit ups        25                   25                  25w/10lbtrbohplates

Stepper: 30 minutes for 258 calories burned

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SUNDAY, SEPTEMBER 13, 2009

September 13, 2009

Today was butt and legs and stepper and here are the stats:

Squats               65 lbs x 15     85 lbs x 12      85 lbs x 10

Lunges              65 lbs x15    65 lbs x 15      65 lbs x 8

Stiffies              45 lbs x 15    45 lbs x 12        45 lbs x 10

Leg Exten.        70 lbs x 15      80 lbs x10        80 lbs x 8

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               25                       25

Feather Kick        25              25                       25

Stepper – 30 minutes for 256 calories burned

SATURDAY, SEPTEMBER 12, 2009

September 12, 2009

I was sidelined yesterday with a migraine, but slept about 12 hours and woke up feeling fine!!  The workout was good and interesting. I found I was really strong with push-ups but lame with military.  Not sure what that is all about but interesting…

Here are the stats:

Bench Press        45 lbs x15       55 lbs x10          65 lbs x 9

Incline Fly           15 lbs x 15      15  lbs x 15        20 lbs x 8

Pushups                 8                        8                     *10 (wimpy girly)

Military Press      35 lbs x 10        35 lbs x8         35 lbs x 8

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

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

Tric. Ext Lying      35 lbs x 12     35 lbs x 10         35 lbs x 10

Pulley Push Down  20 lbs x15     25 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/trboh 10 lb plates

Stepper: 35 minutes for 306 calories burned

THURSDAY, SEPTEMBER 10, 2009

September 10, 2009

Good workout…  Legs, Butt and Stepper:

squatsephia

Here are the stats:

Squats               65 lbs x 15     85 lbs x 12      85 lbs x 10

Lunges              65 lbs x15    65 lbs x 15      65 lbs x 8

Stiffies              45 lbs x 15    45 lbs x 12        45 lbs x 10

Leg Exten.        70 lbs x 15      80 lbs x10        80 lbs x 8

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               25                       25

Feather Kick        25              25                       25

Stepper – 30 minutes for 255 calories burned

WEDNESDAY, SEPTEMBER 9, 2009

September 9, 2009

Good workout today.  I felt stronger and I have no idea why… cooler weather, hormone flip, more protein, or attitude adjustment?

closegrip

Here are the stats:

Lat Pull down     40 lbs x15    45 lbs x 8    45 lbs x 8–mod/closer grip

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

Close Grip PD     50 lbs x 12   60 lbs x 10       60 lbs x 8

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

Barbell curl         35 lbs x12    35 lbs x 12       35 lbs x 8

Alt Dumbbell      15 lbs x15     15 lbs x15      20 lbs x 8

Crunches                 25                  25                   25

Abs – knee in           25                 25                   25

Abs – Leg Raises     25                  25                   25

Abs – Sit ups        25                   25                  25w/10lbtrbohplates

Stepper: 35 minutes for 301 calories burned

TUESDAY, SEPTEMBER 8, 2009

September 8, 2009

Had company staying with me over the weekend, so I missed Sunday and Monday’s workout, but I am back to it now!

lungee

I did Legs, Butt and Stepper and here are the stats:

Squats               65 lbs x 15     85 lbs x 12      85 lbs x 10

Lunges              65 lbs x15    65 lbs x 15      65 lbs x 8

Stiffies              45 lbs x 15    45 lbs x 12        45 lbs x 10

Leg Exten.        70 lbs x 15      80 lbs x10        80 lbs x 8

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               25                       25

Feather Kick        25              25                       25

Stepper – 30 minutes for 258 calories burned

SATURDAY, SEPTEMBER 5, 2009

September 5, 2009

Today was definitely a “just do it” work out.  I wasn’t at the top of my game but forced myself to just follow through.

Here are the stats:

Bench Press        45 lbs x15       55 lbs x10          65 lbs x 9

Incline Fly           15 lbs x 15      15  lbs x 15        20 lbs x 8

Pushups                 8                        8                      8 (wimpy girly)

Military Press      35 lbs x 10        35 lbs x8         35 lbs x 8

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

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

Tric. Ext Lying      35 lbs x 12     35 lbs x 10         35 lbs x 10

Pulley Push Down  20 lbs x15     25 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/trboh 10 lb plates

Stepper: 30 minutes for 250 calories burned

FRIDAY, SEPTEMBER 4, 2009

September 4, 2009

I took yesterday off. I haven’t established a set schedule at this point but I am focusing on working out a minimum of 3 days in a row with a one day break. I actually did 4 days this week with a day off yesterday.

I felt stronger today than I have in my recent workouts. I am not sure if that is because I took a day off, or, if just feeling less funky is the reason. Whatever it is, I’ll take it! I did my legs and butt workout first and stepper afterwards. I was able to do the last part of the stepper at a higher level, which I am pretty jazzed about.

alunge

Here are the stats:

Squats               65 lbs x 15     85 lbs x 12      85 lbs x 10

Lunges              65 lbs x15    65 lbs x 15      65 lbs x 8

Stiffies              45 lbs x 15    45 lbs x 12        45 lbs x 10

Leg Exten.        70 lbs x 15      80 lbs x10        80 lbs x 8

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               25                       25

Feather Kick        25              25                       25

Stepper – 40 minutes for 345 calories burned

WEDNESDAY, SEPTEMBER 2, 2009

September 2, 2009

So am I happier because I am working out, or am I working out because I am happier. I can’t really decide if the funk left on its’ own or if by working out (SCE) I helped push it away. I am definitely feeling so much better.

Had a great workout and here are the stats:

Lat Pull down     40 lbs x15    45 lbs x 8    45 lbs x 8–mod/closer grip

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

Close Grip PD     50 lbs x 12  *60 lbs x 10       *60 lbs x 8

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

Barbell curl         35 lbs x12    35 lbs x 12       35 lbs x 8

Alt Dumbbell      15 lbs x15     15 lbs x15      20 lbs x 8

Crunches                 25                  25                   25

Abs – knee in           25                 25                   25

Abs – Leg Raises     25                  25                   25

Abs – Sit ups        25                   25                  25w/10lbtrbohplates

Stepper: 40 minutes for 341 calories burned

TUESDAY, SEPTEMBER 1, 2009

September 1, 2009

For the next several weeks I will be concentrating more on toning the lower half of my body and will be doing more of the Legs/Butt workout.

Here are today’s stats:

Squats               65 lbs x 15     85 lbs x 12      85 lbs x 10

Lunges             *65 lbs x15    *65 lbs x 15      65 lbs x 8

Stiffies              45 lbs x 15    45 lbs x 12        45 lbs x 10

Leg Exten.        70 lbs x 15      80 lbs x10        80 lbs x 8

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               25                       25

Feather Kick        25              25                       25

Stepper –  40 minutes for 340 calories burned