Saturday Sunday and stats!
3/28-cardio only Elliptical intervals: 10@15/45
3/29-Day 4 workout
Squats: 45/15, 65/12, 125/5, 140/5,5, 145/5
SLDL: 45/12, 65/12, 85/10, 115/8
1arm row: 20/12, 26/10, 28/8
CG Pulldown: 50/12, 60/10, 70/8
EZ bar Curl: 30/12, 35/10, 40/8
calf raise: 185/12, 205/12,12
Weight 157.6-down 2
waist: 31-down .5
hips 40-down 1
:)
Sunday, March 29, 2009
Friday, March 27, 2009
March 27, 2009
I've learned that I'm worthless on Thursdays...5 hours of upper level math classes on Wednesday night drain the crap out of me!!
So today I did the cardio I missed yesterday...
Bench Press: 45/14, 65/12, 90/5,5,5,5
Flat DB press: 20/12, 26/10, 33/10, 35/8
lateral raise: 8/12, 10/10, 15/8, 17/6
front raise: 15/12, 20/10,10
tri pressdown: 20/12, 30/10,10
one arm ext: 10/12, 15/10,10
30 minute walk 170 cals
So today I did the cardio I missed yesterday...
Bench Press: 45/14, 65/12, 90/5,5,5,5
Flat DB press: 20/12, 26/10, 33/10, 35/8
lateral raise: 8/12, 10/10, 15/8, 17/6
front raise: 15/12, 20/10,10
tri pressdown: 20/12, 30/10,10
one arm ext: 10/12, 15/10,10
30 minute walk 170 cals
Wednesday, March 25, 2009
March 25, 2009
So far so good, again these workouts fit really nicely in my schedule. Today was the High Day 2:
Squats: 45/16, 55/12, 65/12, 95/10, 115/10,10
leg curl: 35/12, 40/12, 45/10, 47.5/8
pulldown: 50/12, 60/10,70/10
bent over row: 45/12, 65/10, 70/10
alt DB curls: 10/12, 17/10, 20/10
calf raises: BW/50,50,50
abs: crunches 16,16,16
Squats: 45/16, 55/12, 65/12, 95/10, 115/10,10
leg curl: 35/12, 40/12, 45/10, 47.5/8
pulldown: 50/12, 60/10,70/10
bent over row: 45/12, 65/10, 70/10
alt DB curls: 10/12, 17/10, 20/10
calf raises: BW/50,50,50
abs: crunches 16,16,16
Tuesday, March 24, 2009
March 24,2009
Intervals-10@15/45 on Elliptical
Sometimes these just fly by. Today was one of those days :)
Sometimes these just fly by. Today was one of those days :)
Monday, March 23, 2009
March 23, 2009
Feeling great this morning! I mixed in a tbsp of cream of wheat with my pro powder and added some blueberries.
Bench Press: 45/16, 55/12, 65/12, 75/10, 80/10,10
Incline DB Press: 20/12, 24/10, 28/8, 35/8
side lateral: 8/12, 10/10, 12.5/10, 15/8
DB raise: 15/12, 26/10,8
OH tri ext: 20/12, 24/10,10
rope pressdown: 20/12, 25/10,10
Bench Press: 45/16, 55/12, 65/12, 75/10, 80/10,10
Incline DB Press: 20/12, 24/10, 28/8, 35/8
side lateral: 8/12, 10/10, 12.5/10, 15/8
DB raise: 15/12, 26/10,8
OH tri ext: 20/12, 24/10,10
rope pressdown: 20/12, 25/10,10
Sunday, March 22, 2009
March 22, 2009
cardio only: walk/jog 30 min, 287 cals. Wearing my HRM again, but not tracking miles yet -can't even jog a whole mile continuously anymore :(
Measurements:
weight: 159.6 UP .4!!! :(
waist: 31.5 Down 1 inch!!!!
Hips: 41 Same
Measurements:
weight: 159.6 UP .4!!! :(
waist: 31.5 Down 1 inch!!!!
Hips: 41 Same
Saturday, March 21, 2009
March 20 and March 21, 2008
3/20-intervals 10@15/45
3/21-Day 4
Squat: 45/12, 65/12, 115/5, 135/5, 140/5,5
SLDL: 45/12, 65/10, 85/10, 105/8
One arm row: 20/12, 24/12, 26/10
Close grip pulldown: 40/12, 50/10, 60/8
EZbar curl: 30/12, 35/10, 40/8
calf press: 135/12, 145/12, 185/10
abs: 3 sets of 16
This was a good first week. I really like this plan!
As far as the diet goes, I wasn't perfect, but did much better then I've been doing. Hopefully I'll see some results when I take measurements tomorrow. For now though I'm just happy to have stuck with it all week lol!
3/21-Day 4
Squat: 45/12, 65/12, 115/5, 135/5, 140/5,5
SLDL: 45/12, 65/10, 85/10, 105/8
One arm row: 20/12, 24/12, 26/10
Close grip pulldown: 40/12, 50/10, 60/8
EZbar curl: 30/12, 35/10, 40/8
calf press: 135/12, 145/12, 185/10
abs: 3 sets of 16
This was a good first week. I really like this plan!
As far as the diet goes, I wasn't perfect, but did much better then I've been doing. Hopefully I'll see some results when I take measurements tomorrow. For now though I'm just happy to have stuck with it all week lol!
Thursday, March 19, 2009
March 18 and 19, 2009
March 18th
Cardio-Intervals-10@15/45
March 19th
Bench Press: 45/12, 65/12, 85/5, 5, 90/5,5
Flat DB press: 20/12, 24/12, 28/10, 33/10
side lateral: 8/12, 10/10, 12.5/8,8
front raise: 10/12, 15/10,10
tricep pressdown: 20/12, 25/10, 30/10
one arm ext: 10/12, 15/10,10
Cardio-Intervals-10@15/45
March 19th
Bench Press: 45/12, 65/12, 85/5, 5, 90/5,5
Flat DB press: 20/12, 24/12, 28/10, 33/10
side lateral: 8/12, 10/10, 12.5/8,8
front raise: 10/12, 15/10,10
tricep pressdown: 20/12, 25/10, 30/10
one arm ext: 10/12, 15/10,10
Tuesday, March 17, 2009
March 17, 2009
Getting into the groove, spoiled a little by the week off however. The rest of the week I'll have to get it done early though. Anyway here is today:
Squat: 45/12, 55/12, 65/12, 95/10, 105/10,10
leg curl: 35/12, 12, 45/10,10
Pulldown: 40/12, 12, 60/10,10
Bent over rows: 45/12, 65/10,10
Alt DB curls: 10/12, 15/10, 17/10
calf raise/ss with crunches
95/12,12,12
12,12,12
So am I supposed to be doing the 10 reps for all work sets not just the first exercise, and then when its a low rep day do 5 reps for all too? Or should I just be keeping the others in the 8-12 range on both days?
Squat: 45/12, 55/12, 65/12, 95/10, 105/10,10
leg curl: 35/12, 12, 45/10,10
Pulldown: 40/12, 12, 60/10,10
Bent over rows: 45/12, 65/10,10
Alt DB curls: 10/12, 15/10, 17/10
calf raise/ss with crunches
95/12,12,12
12,12,12
So am I supposed to be doing the 10 reps for all work sets not just the first exercise, and then when its a low rep day do 5 reps for all too? Or should I just be keeping the others in the 8-12 range on both days?
Monday, March 16, 2009
March 16, 2009
This is a good week to start out since I am on spring break. :)
Just got back from a 30 min walk, 2.25 miles.
Just got back from a 30 min walk, 2.25 miles.
Sunday, March 15, 2009
March 15, 2009
Got off to a good start today, was able to get a preworkout meal in.
Bench press: 45/16, 55/16, 65/12, 75/10,10,10
Incline DB press: 20/12, 12, 28/10, 33/10
Side lateral raise: 8/12, 10/10,10 12.5/8
DB shoulder press: 15/12, 20/10,10
Tricep oh ext: 20/12, 24/10,10
Rope press: 20/12, 25/10,10
15 minute walk after.
So this evening I am having my whole family over for a big Italian dinner. Shouldn't be too bad, I am getting some extra lean ground turkey to make some meatballs for me and my sis along with a little bit of whole wheat pasta for us too, and since my brother in law is a vegetarian, I make two pots of sauce so I'll just have his sauce instead of the one with all the sausage and real meatballs! Got it all entered on fitday so I'm good to go!
Bench press: 45/16, 55/16, 65/12, 75/10,10,10
Incline DB press: 20/12, 12, 28/10, 33/10
Side lateral raise: 8/12, 10/10,10 12.5/8
DB shoulder press: 15/12, 20/10,10
Tricep oh ext: 20/12, 24/10,10
Rope press: 20/12, 25/10,10
15 minute walk after.
So this evening I am having my whole family over for a big Italian dinner. Shouldn't be too bad, I am getting some extra lean ground turkey to make some meatballs for me and my sis along with a little bit of whole wheat pasta for us too, and since my brother in law is a vegetarian, I make two pots of sauce so I'll just have his sauce instead of the one with all the sausage and real meatballs! Got it all entered on fitday so I'm good to go!
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