June 17th & 18th (thurs fri)
 

Thurs the 17th - Cardio
2 miles by doing 3 sets of running 8 walking 2 in a total of 30 mins on a lil track in the park.


Friday the 18th
Went to Ken Levy's Kickboxing! http://www.kenlevys.com/ Woohoo! It was awesome. 1 hr of the following: cardio kickboxing on bags, then exercise w/ weights followed by a pilates cooldown w/ stretches. (when I do my weight workout tonight I won't have to do any squats. I alreay did 4 sets of 16 w/ this class! :thup:

I'll come back and edit this post late tonight to add my weight workout!

:rheart:
Carina

okay... so I planned on getting weights in yesterday.. but ran out of time before I had to have dinner and go to my bf's mom's dance recital.

I sat in the seats enjoying the show and then when I got up at the end to leave my legs nearly buckled out from under me. My quads KILL! I also feel the nice type of pain in my calfs lower hams and all over my back. I'm so glad that I didn't work out more yesterday!!

Tomorrow will do instead!

:rheart:
Carina

Recap:
Friday - kickboxing (beginner class that was way ahead of me.. killed me all sat and sun)
Sat and Sun - didn't do anything, was hard enough to walk
Monday -
crunches 4 sets of 15 (2 of regular and 2 on bench bringing head and legs in)
stretches
split squats 2 set of 10 ~ 40lbs
lying leg extensions 2 set of 10 ~ 60 lbs
dumbbell lat raises 2 set of 10 ~ 10
military press 2 set of 10 ~ 15lbs
incline dumbbell flys 2 set of 10 ~ 10
incline dumbbell press 2 set of 10 ~15
overhead tri extenstion 2 set of 10 ~ 20
standing tri cable pull-down 2 set of 10 ~ 20

Today- 10 mins on treadmill - 10 on bike - 10 on treadmill. = 30 mins cardio

Okay.. about a month and a half (w/ no excuse) later.. I'm back!

Here's today's workout!

Legs
2 s/o 10 squats ~ 30lbs
2 s/o 10 seated leg ext ~ 50 lbs
Back
2 s/o seated cable row ~ 50 lbs
2 s/o front lat pull downs ~ 50 lbs
2 s/o shrugs ~ 30 lbs
Arms
2 s/o seated alt dumbell curls ~ 10 lbs
2 s/o preacher curls ~ 10 lbs

Forgot to do abs til workout over.. and it was too late anyway as I was on "lunch" break and it was over.

Will start next time.

:rheart:
Carina

wohooo you are lifting pretty high. You are strong. As long as you can do 5 reps you are ok with the weight..I keep going up until I can not lift 5 reps anymore

good going Lady :D

Thanks for the tip Mischa! I think I'm going to try to increase lower body... except maybe the lying leg extensions for hams.

Aug 5th - Played outdoor sand volleyball for 2hrs
Aug 6th - Painted for 1.5 hours (texturized wall painting, up and down off chairs and reaching... nice workout :) )
Aug 7th - back on the weights...
6 sets of 12 crunches
split squats 2 s/o 12 ~ 30
lying leg extensions 1 s/o 12 ~ 30/leg
dumbbell lat raises 1 s/o 12 ~ 10/hand
military press 1 s/o 12 ~ 15
incline dum flys 1 s/o 12 ~ 10
overhead tri extension 1 s/o 12 ~ 15

that's all I had time for.. but it sure felt good!

:rheart:
Carina

Yesterday was a rest day. LOL - I didn't have time for anything.
I did church, meeting, study group, Bday party for 3 yo neice, then work til midnight.

Today -
1 s/o 10 squats ~ 30
1 s/o 10 setaed leg ext ~ 50
1 s/o 10 seated cable row ~ 50
1 s/o 10 front lat pull downs ~ 50
1 s/o 10 shrugs ~ 30
1 s/o 10 seated alt dum curls ~ 10
1 s/o 10 preacher curls ~ 15 (increase from 10!)

I'll try to do one more set on "lunch" break.

:rheart:
Carina

Okay.. 2nd set from lunch time..

1 sets of 12 crunches
10 squats at 40
10 seated leg extensions ~ 60
10 seated cable rows ~ 60 (this was hard! woohoo)
10 front lat pull downs ~ 60
10 shrugs ~ 40
10 seated alt dumbbell curls ~ 15 (whew.. hard for me too)
10 preacher curls ~ 15 (easer than the regular ones because my arm gets to rest on that preacher curl pad.. but still a lil difficult!

Yeah!

:rheart:
Carina

Monday 12th
stationary bike 20
2 sets 10 reps assisted
squats
lunges each leg
wide stance turned out squats
calf raises

today
cardio: walk/run on treadmill. 8 mins running 2on 2off
floor work for abs, 2 sets of 12 each:
scissors
crunches
knee up crossbody crunch (each side)
medicine ball twist (1 set 15)

4 sets 10-12 reps each w 8lbs
bicep curls
overhead tricep extension
shoulder press
bent over rear delt raise
dead lift

I was at the gym the 16th 19th and 21st.

The 21st I did 20 mins treadmill 8 running and abs with upper body.

The 23rd I skipped due to a bad head cold.

Yesterday I did 20 mins on treadmill. Ran 10 in the 1st 15!

Then 2 sets 10 reps of each:
squats
lunges each leg
wide stance turned out squats
calf raises

w/ 7 lb bells:
bicep curls
overhead tricep extension
shoulder press
bent over rear delt raise
dead lift

1 set of 12 of:
machine crunches
and each side crunches

2 sets of 10 on floor
sizzors
10lb bells - bench press


More tomorrow!! (with trainer Connie)

Yesterday I did 20 mins on treadmill. Ran 4

Then 2 sets 10 reps of each:
squats
lunges each leg (w/ 5lbs)
wide stance turned out squats
calf raises

2 sets of 10:
benched 20
chest flys w 5 lb bells

machines:
biceps
upper back
middle back
shoulders
triceps

stretching

today:

walk 35 mins outside