1/31/08

Place: Home
Time: 6PM

Cardio-HIT on elliptical

1/30/08

Place:Home
Time: 9:00PM! YIKES!
I "almost" skipped it. I also thought it was going to be really sucky but it ended up being pretty good. I ran out of steam with the push presses though but really blasted my back.

Shoulder grip palms up pulldowns: 2 warm ups, 6/90 x 4, 5/100
Tbar row: 2 warm ups, 10/50 x 3, 8/55
DB deadlifts: 12/44.6 x 3
Push press: warm up, 10/70, 10/70 couldn't do any more of these!
lateral raises: 6/5, 6/8, 12/10, 6/8, 6/5

5AM cardio-step tape 35 minutes.

1/29/08

Place: Home
Time: 5AM

HIT Cardio-Elliptical

1/28/08

Place: Home
Time: 5AM Cardio
6PM weights

Incline DB Press: 2 warm ups, 6/41.8 x5
Flat Press: 1 warm up, 10/80, 10/85, 10/85, 8/90
Incline fly: 1 warm up, 10/32.6 x 3
Cable Curl: 10/35, 10/30, 10/30 ss/w
bar extention: 10/35, 10/45, 10/45
Incline DB curls: 10/14.6, 10/14.6, 8/14.6 ss/w
rope extention: 10/30x3

NO SHOULDER PAIN!!!! YAY!

Cardio: Step tape 43 min

1/26, 1/27

1/26
Place: Home
Time: 7AM
Cardio-Elliptical 30 min SS

1/27
Place: Home
Time: 9AM
Leg Extentions: 2 warm ups, 6/85, 6/95, 6/95, 6/100
DB Squat: 1 warm up, 10/37.4, 10/44.2 x3
Front squat: 10/65, x4
SLDL: 2 warm ups, 10/95 x3, 10/105
incline lunges: 10/35 x4

1/25/08

Place: Home
time: 5AM

Hit Cardio-20 min elliptical
Abs

Feel totally bloated today so we'll see how I am tomorrow for pictures, may push it off another day or two.

1/24/08

Place: Home
Time: 5AM-cardio 45 min Firm Step tape
6PM-Back/Delts

Lat pulldown SG palms up: warm ups, 6/80, 6/80, 6/85, 6/85, 6/85
Tbar Row: 10/35, 10/45x3
DB Deads: 12/44.6, 12/44.6, 10/44.6
Push Press: warm ups, 10/65, 10/70, 10/70, 8/75
Side Lateral Raises up/down rack: 10/5, 8, 10 x 2 Still not sure if I'm doing these right! I am so weak on these that if I go much over 10# my form stinks.

1/23/08

Place: Home
Time: 5AM

Hit Cardio, 20 min elliptical
Abs

Is it ok if I do this early in the morning like this if I drink Xtend first? I will most likely be doing all of my cardio in the morning.

1/22/08

Place: Home
Time: 5PM

Chest/Arms
Incline DB Press: 6/37.4, 6/37.4, 6/41.8, 5/41.8, 5/41.8
Flat Bench Press: 10/75, 10/80, 10/85, 8/85
Incline fly: 12/28.4 x 3
Cable curl: 10/25, 10/25, 8/30 ss/w
bar extentions: 10/40 x3
Incline DB curls: 10/10, 12/10, 12/10
Rope extention: 10/30 x 3

Took it easier on the benching and my shoulder didn't bother me at all, but it did hurt when I did the incline DB curls.

Cardio: Step Reebok video


5AM cardio-Step Reebok

1/21/08

Place: Home
Time: 6PM

Leg Extentions: 2 warm ups, 6/80, 6/80, 6/90, 5/100
DB Squat: 1 warm up, 10/37.4, 10/41.8, 10/41.8, 8/44.2
Front squat: 10/65, x3 8/75
SLDL: 2 warm ups, 10/85, 10/95, x3
incline lunges: 12/25.8 x4

1/19/08

Place: home
Time: 6pm

This was a good workout and my shoulder didn't bother me at all. I forgot how much I LOVE push presses!

Lat Pulldown shoulder grip palms up: 2 warm up, 6/70, 6/80, 5/85 x3
Tbar row: 1 warm up, 10/25, 10/35, 10/40, 9/45
DB deads: 12/32.6, 12/41.8 x 2
push presses: 2 warm ups, 10/60, 10/65, 8/70, 8/70
side lateral raises -confused about how many "sets" to do!! So I did 10/3, 10/5, 10/8, 8/14.6, 8/8, 8/5, 8/3 and my delts were burning so I figured that I was done.

Cardio: "fresh air walk" 30 minutes

1/17/08 and 1/18/08

Thursday 1/17
Place: Home
Time: AM Cardio: 30 min step tape
5:40 PM Chest/Arms

Might have a problem. I noticed that my right shoulder sometimes has a weird feeling when I do certain lifts. So when I tried to do 100# for my flat bench I couldn't do more than 4 because of the shoulder, can't tell if it is a pain or just a "weakness"? What should I do?

Incline DB Press: 6/35, 6/37.4 x4
Flat BB press: 10/75, 10/85, 10/90, 4/100 (the 85 and 90 felt strong and no problems)
Incline fly: 12/28.4 x3
cable curls: 10/20, 10/25, 10/25 ss/w
bar extention: 10/20, 10/30, 10/30
Incline DB curl: 10/10, 8/14.4 x2 ss/w
rope extention: 10/25, 10/25, 8/30


Friday 1/18/08
Place: home
Time: 4:30 AM

Hit Cardio
Did this at home today for the first time on my elliptical, it seems to work ok. The display doesn't work on my machine and my HRM isn't back yet so I hate not having any numbers to go by, but I just cranked it out for the 15 second intervals and it seemed to be effective!

1/15/08 and 1/16/08

Tuesday
Place: Kean
Time: 11:00 AM
HIT Cardio-elliptical
Abs


Wednesday
Place: Home
Time: 5:30 PM
Leg ext: 6/60, 6/70, 6/80, 6/90
DB Squat: 10/35, 10/35, 10/37.4, 8/37.4
Front Squat: 10/45, 12/55, 10/65, 10/65 Never did these before-Hated them!!!!
SLDL: 10/85, 10/90, 8/95, 8/95
Incline lunges: 10/23.6 x4

1/14/08

Place: Home
Time: 2:45 PM

WG Lat pulldown: 6/70, 5/80, 5/80, 5/80
Deadlifts: 10/130, 10/130, 8/135 x 3 (done standing on 45 plate)
DB bench rows: 12/28.4 x 3
side laterals: 10/14.4, 10/14.4, 8/16.4, 8/16.4
DB shrugs: 10/28.4 x 4

AM cardio: The Firm Step DVD 45 minutes.

1/12/08

Place: Home
Time: 1:30 PM

First time I did this workout at home, couldn't do nearly the same weight for my tricep pressdowns, I guess that is because at school the machine has 4 pulleys and mine only has 2?
Had to sub DB flys also.


Incline BB Press: 6/85, 6/85, 6/90, 6/90, 5/90
Flat DB press: 10/35, 10/37.4, 8/37.4 x2
DB Flys: 12/23.6,10/28.4 x 2
BB Curls: 10/40,10/40, 6/50 this last set I got 8 last time, different equipment? It was hard!
ss/ Tri pressdown: 10/30, 10/35, 8/40
DB Curls: 10/19.4 x4
ss/ tri extentions: 10/28.4 x4
ABS

cardio this morning: Fresh air walk! 3 miles, 41 minutes.

1/11/08

Place: Home
Time: 5:15 PM

Squats: 2 warm ups, 6/115, 6/130 x 3, 5/130, 4/140
Leg Extentions: 10/55 x3, 10/60
Hack Squats: 10/35, 8/35 x2
Leg Curls: warm ups, 12/35, 10/40x4
Step Ups: 12/19.4 x3

Had my hubby come out with me while I did squats so I felt better about the weight!

1/10/08

Place: Kean
Time: 10:40 AM

Cardio only today.

Treadmill: 10.0 incline, 3.5 speed, 15 min
Elliptical: Level 7, 15 min
Treadmill: 1.0 incline, 4.0-5.0 speed 15 min

Abs
pulley crunches: 12/35 x3
V-ups: 18, 15, 12

1/9/08

Place: Kean
Time: 10:40 AM

WG Lat pulldown: 6/70, 6/75 x3
Deadlift: 10/125, 8/135 x 4
DB Bench rows: 12/25, 10/30, 10/30
Side laterals: 8/15 x 4
DB shrugs: 10/30 x 4

Hit Cardio: 20 min treadmill 3.5 warm up/cool down, 8.5 sprints, 4.5 recovery x 10

1/8/08

Place: Kean
Time: 10:45

Elliptical: 45 minutes

1/7/08

Place: Kean Univ Fitness Center
Time: 10:20 AM

Incline BB Press: 2 warm ups, 6/65, 6/80, 6/85, 5/90, 5/90
Flat DB Press: 10/30, 10/35, 10/35, 8/35
Machine flys: 12/60, 10/60, 10/60
BB Curls: 10/30, 10/40, 8/50 ss/w
Tricep Press: 10/35, 10/42.5, 10/60
DB curls: 10/20, 10/20, 8/20 ss/w
DB ext: 10/30, 8/35, 8/35

Cardio: Treadmill sprints-3.5 warm up/cool down, 10 intervals 4.5 and 8.0

Abs: Weighted crunches: 10/15 x 3
stability ball crunches: 10 x3

1/6/08

Place: Home
Time: 6:40 PM

Squat: 2 warm ups, 6/115 x2, 6/125 x2, 5/130
Leg extentions: 10/45, 10/50 x 2, 10/55
BB Hack Squat: 10/30 x 3
Leg curls: 2 warm ups, 12/35 x 5
Step ups: 10/19.4 x 3

1/5/08

So I was hoping to have pictures done today, but I did more damage than I thought over the holidays. I didn't want to admit this but when I started on the first I was up to 146 pounds! So I have been avoiding the mirror. I'm only down to 143 today so I am still afraid to take pictures :(

Today I did cardio this morning walking outside. I call it "fresh air cardio" Walked for 45 minutes in my neighborhood which has a lot of hills. My polar HRM is out getting new batteries, but I think I did a good job keeping a brisk pace. I am such a numbers person I hate not having my HRM to track how I did with stuff like this. Thankfully at school all of the machines are compatable with Polar so I get a reading as long as I wear my chest strap.

1/4/08

Place: Home
Time: 2:00 PM

Wide grip pulldown: 2 warm ups, 6/50, 6/70, 6/70, 5/70
Deadlifts: 2 warm ups, 10/115 x3, 10/120, 8/125
DB Bench rows: 12/23.6 x 3
Side lateral raises: 10/10 x 4 (I get sloppy with these when I go up to 15#, so I might have to invest in some 12# DBs or plate mates)
DB shurgs: 10/28.4 x 4

1/3/08

Place: Kean Univ. Fitness Center
Time: 11:00 AM

Hit cardio and abs

WHOA! I haven't done this since the summer. How humbling!! And how uncomfortable with all this "extra" in the back and on top! Anyway...

Treadmill 1.0 incline, warm-up @4.0, sprints at 6.0, 8.0 x8 and 9.0, recoveries at 4.5 and cool down at 3.5

Abs: DB crunches: 10/15 x 2
Swiss ball crunches: 10 x 2

1/2/08

Place: Kean Univ fitness center
Time: 10:30 AM

Incline BB Press: 2 warm up sets, 6/65, 6/75, 6/80 x 2, 5/85
DB Flat Press: 10/25, 10/30 x 2, 10/35
Machine Flys (tried to do dips but got a weird pain in my shoulder so subbed these): 12/55, 10/60 x2
BB curl: 10/30, 10/30, 8/40 ss/
Tri pressdown: 10/27.5, 10/27.5, 10/32.5
DB curls: 10/15, 10/20, 10/20 ss/
DB extention: 10/30 x 3

Cardio: 35 min treadmill, incline: 11, speed: 2.7 AHR: 155

1/1/08

Place: home
Time: 5:30 pm

Didn't realize that I didn't understand the rep scheme until I started! Here is what I did, let me know if it's close to what I was supposed to do!

Squats: 2 warm ups sets, 6/95, 6/115, 5/125 x 2, 5/130
Leg extentions: 10/45 x 4
BB Hack squats: 10/20 x 2, 10/25 <---this was the first time I did these so wanted to make sure i was doing them right, could probably do more weight.
Leg curls: 1 warm up set, 12/35 x 3, 10/35/2

Didn't do calf raises, I really really don't like to work them since they get HUGE. :)