20 minutes stair climber, level 8 aerobic setting: 230 calories
stretch
2 superset rounds of:
45° leg press: 25 reps x 250lbs.
seated leg extension: 25 reps x 120lbs.
seated leg curls: 25 reps x 120lbs.
45° calf raises: 25 reps x 100lbs.
188lbs.
13 February 2008
12 February 2008
Chest of Weakness
Flat Bench:
8 x 225
8 x 225
6 x 225
Incline dumbbell:
10 x 75
8 x 80
6 x 85
Seated press:
10 x 180
9 x 180
8 x 180
8 x 225
8 x 225
6 x 225
Incline dumbbell:
10 x 75
8 x 80
6 x 85
Seated press:
10 x 180
9 x 180
8 x 180
07 February 2008
Crossfit kicks my butt
4 rounds in 24 minutes, using (2) 15lb. dumbbells:
25 squats w/db
25 bent-over rows w/db
25 thrusters w/db
25 hammer curls w/db
25 push-presses w/db
Still 187.5 with a tubby midsection
25 squats w/db
25 bent-over rows w/db
25 thrusters w/db
25 hammer curls w/db
25 push-presses w/db
Still 187.5 with a tubby midsection
06 February 2008
Wed. - Shoulders
4 sets military press:
10 x 135
10 x 155
6 x 175
10 x 135
3 supersets of:
10 lateral raises w/25 lb. dumbbells
10 front raises w/25 lb. dumbbells
10 shoulder shrugs w/75 lb. dumbbells
10 x 135
10 x 155
6 x 175
10 x 135
3 supersets of:
10 lateral raises w/25 lb. dumbbells
10 front raises w/25 lb. dumbbells
10 shoulder shrugs w/75 lb. dumbbells
05 February 2008
Monday Mix - Stairs, Pullups, Pushups
15 minutes stairclimber, level 8 aerobics, 175 calories
10 pullups
10 pushups
1 minute rest
10 pullups
30 pushups
2 minutes rest
10 pullups
50 pushups
10 pullups
10 pushups
1 minute rest
10 pullups
30 pushups
2 minutes rest
10 pullups
50 pushups
01 February 2008
Plan B - Bike Day
Started out wanting to lift - chest and back - but back kink made that a no go. So.
30 minutes on stationary bike, level 8, intervals. 256 calories, 10+ miles
189 lbs.
30 minutes on stationary bike, level 8, intervals. 256 calories, 10+ miles
189 lbs.
31 January 2008
Cardio Legs Day
5 minute bike warmup
10 minute treadmill run, hills
3 rounds of the following supersets:
45° Leg Press: 25 x 275
Seated Leg Extensions: 25 x 120
Seated Leg Curls: 25 x 105
weight: 189
10 minute treadmill run, hills
3 rounds of the following supersets:
45° Leg Press: 25 x 275
Seated Leg Extensions: 25 x 120
Seated Leg Curls: 25 x 105
weight: 189
29 January 2008
Shoulders and arms
4 sets military press
10 x 135
10 x 155
6 x 175
10 x 135
3 sets tricep pressdowns
10 x 130
10 x 150
10 x 170
3 sets lying tricep extensions, superset with close-grip press: 10 x 85lbs.
4 sets dumbbell curls:
10 x 30
10 x 35
10 x 30
10 x 30
10 x 135
10 x 155
6 x 175
10 x 135
3 sets tricep pressdowns
10 x 130
10 x 150
10 x 170
3 sets lying tricep extensions, superset with close-grip press: 10 x 85lbs.
4 sets dumbbell curls:
10 x 30
10 x 35
10 x 30
10 x 30
28 January 2008
Cardio day - bike, stairs, run
Stationary bike - 10 minutes, level 8 intervals
Stairs - 15 minutes @ some unknown level - 210 calories
Run - 20 minutes, 2 miles - 300 calories
185 lbs.
Stairs - 15 minutes @ some unknown level - 210 calories
Run - 20 minutes, 2 miles - 300 calories
185 lbs.
25 January 2008
Crossfit - legs, cardio
3 rounds of the following:
250 jumpropes
30 dumbbell kettle bell swings w/30lbs.
50 squats
I'm down to 187.5 lbs
250 jumpropes
30 dumbbell kettle bell swings w/30lbs.
50 squats
I'm down to 187.5 lbs
Shoulders and arms
4 sets military press: 10 x 135, 10 x 155, 6 x 175, 10 x 135
3 sets lateral dumbbell raises: 10 x 30lbs.
3 sets front raises: 10 x 25
3 sets dumbbell curls: 10 x 30, 10 x 35, 10 x 30
3 sets tricep pressdowns: 20 x 130, 15 x 150, 10 x 170
3 sets lateral dumbbell raises: 10 x 30lbs.
3 sets front raises: 10 x 25
3 sets dumbbell curls: 10 x 30, 10 x 35, 10 x 30
3 sets tricep pressdowns: 20 x 130, 15 x 150, 10 x 170
23 January 2008
22 January 2008
Chest, Back, Abs
3 sets flat bench, 225lbs: 10, 9, 7
3 sets incline dumbbell press: 10 x 75 lbs
3 sets pullups: 10, 9, 7
3 sets seated rows: 10 x 145
3 sets crunches: 100 reps
3 sets incline dumbbell press: 10 x 75 lbs
3 sets pullups: 10, 9, 7
3 sets seated rows: 10 x 145
3 sets crunches: 100 reps
21 January 2008
Cardio Time
25 minutes stationary bike, level 9 hills, 230 calories, 9 miles
Stretch
3 medicine ball rounds:
25 x throw overhead 3-4'
25 x squats
25 x pushups
25 x situps
25 x dips (no ball)
190 lbs.
Stretch
3 medicine ball rounds:
25 x throw overhead 3-4'
25 x squats
25 x pushups
25 x situps
25 x dips (no ball)
190 lbs.
17 January 2008
Short Chest day
3 sets bench: 10 x 225, 8 x 225, 5 x 225
3 sets seated press: 15 x 150, 15 x 165, 15 x 150
3 sets seated press: 15 x 150, 15 x 165, 15 x 150
16 January 2008
15 January 2008
Short Shoulder day
4 sets seated military press: 10 x 135, 10 x 155, 5 x 175, 10 x 135
4 sets lateral dumbbell raises, 10 reps/set, 30 lb
10 pullups
4 sets lateral dumbbell raises, 10 reps/set, 30 lb
10 pullups
14 January 2008
Cardio day
Stationary bike: 20 minutes level 9 hills, 90rpm - 7.2 miles, 175 calories
Treadmill: 15 minutes @ 6mph - 1.5 miles, 220 calories
Situps: 3 sets of 40
Treadmill: 15 minutes @ 6mph - 1.5 miles, 220 calories
Situps: 3 sets of 40
10 January 2008
Legs might be sore tomorrow
20 minutes on SR bike, hill profile, level 8, 165 calories, 7.3 miles
Stretch
Leg superset - 3 supersets of the following:
- 45 degree leg press: 25 x 250
- seated leg extension: (1)10 x 135, (2)20 x 105, (3)25 x 90
- seated leg curl: 25 x 105
weight:189
Stretch
Leg superset - 3 supersets of the following:
- 45 degree leg press: 25 x 250
- seated leg extension: (1)10 x 135, (2)20 x 105, (3)25 x 90
- seated leg curl: 25 x 105
weight:189
09 January 2008
Embarrassing!
Bleh. 1st workout back after break...
3 sets flat bench w/225lbs.: 8, 7, 5
3 sets military press w/135 lbs.: 10, 10, 8
2 sets tricep pressdowns: 15 x 120, 10 x 150
3 sets flat bench w/225lbs.: 8, 7, 5
3 sets military press w/135 lbs.: 10, 10, 8
2 sets tricep pressdowns: 15 x 120, 10 x 150
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