Wednesday, October 12, 2005
Leg/Butt Day 3 sets of 10 Squats 60 lbs 3 sets of 25 Calf risers 0 lbs 3 sets of 10 Leg Press 140 lbs Eliptical 20 min I'm very annoyed that I didn't get in all my leg/butt exercises but my knee has been swollen and hurting most of this week. I remember from this Spring, it gives me fits when it is humid. So anyways, I'll try to finish leg workout tomorrow. |
Thursday, October 13, 2005
Finish Leg/butt work out 3 sets of 10 Hip Extention (1 leg at a time) 110lbs Leg Extention 80 lbs Eliptical 20 min Cross Trainer 10 min Wore my knee brace, but knee still felt like it was on fire during cardio, oh well! |
Thursday Evening
2 hours of yard work |
Mon
AM rollerblading 20 min, gave the dog a bath :lol: believe me THAT was a good work out! JK PM 3 sets of 8 Tricep Press 90 lbs Overhead Press 50 lbs Chest Press 55 lbs Pull Ups 66 lbs (weight assisted) Pull rope from floor height 60 lbs Pull rope from 7 feet high 60 lbs Eliptical 20 min |
Thursday
Bicep/Back Day Lat Pulldown 95 lbs 8,8,6 Compound Row 95 lbs 8,8,8 Lower Back 100lbs 9,9,9 (So, found my limit on the lat pulldow, but everything else still needs to have higher weight. Need gloves for lat pulldown) Standing Barbell Curls 20lbs 8,8,5 FW Routine 10lbs 8,8,6 Preacher Curl 50lbs 8,4,4,1 Finding my limits and getting a better work out. Cardio Eliptical 30 min |
First day of Baby Got Back
Horizontal Push Pull, Horizontal plane back (pull)Bent Barbell Rows 15 X 9, 17.5 X 9, 20 X 9 Rack Pulls 30 X 8, 35 X 8, 40 X 8 Dumbell Row 17.5 X 9, 20 X 9, 22.5 X 8 Calf Raisers 60 lbs on back, 4 sets of 10 Horizontal plane chest (push)Chest Press 55 X 8, 60 X 8, 60 X 7 Flat Barbell Press 25 X 8, 30 X 8, 30 X 7 Flat Flyes 15 X 8, 15 X 8, 15 X 7 Cardio Crosstrainer 30 min, random profile, level 10 Heart rate 145-162 In case anyone is looking at this and wondering why I didn't just pick a weight and stay with it, it's because many of these exercises were brand new to me, and I was looking for the weight that would give me a good work out. Thanks for your patience! |
Hey there. The best thing you could do for yourself and your weight training is to go ahead and start a gym log at "the other place" where I saw you signed up. The people there will give you the absolute best advice on what you're doing. I was glad to see you over there. Now take advantage of the knowledge that is there and start that gym log there. :)
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Second day of Baby Got Back
Dominant QuadsSquats 100 X 10/10/10 Leg Press 150 X 10/6/6 Leg Extention 65 X 15/15/15 Bicep Work Preacher Curl 50 X 8, 55 X 8, 60 X 6 Standing Barbell Curls 20 X 8, 25 X 6/2/2, 25 X 5/2 Dumbell Curls 15 X RA8/LA7, 15 X RA6/LA6, 15 X RA8/LA5 Cardio Eliptical 10 min, level 1 running Heart rate 145-155 20 min, level 7, fast walking speed Heart rate 140-150 |
Tuesday
No formal workout today, just three hour housecleaning job at Maryn's. |
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Third Day of Baby Got Back
Vertical Plane Back (Pull)Lat. Pulldowns 95 X 8, 110 X 4/3 Pullovers 10 X 15, 15 X 9/9 Pullups (weight assisted) 68 X 5/5/6 Vertical Plane Shoulders (Push) Overhead Press 40 X 8/7/8 "Arnies" (Twisting dumbell press) 12 1/2 X 8, 15 X 6, 15 X 7 Standing Barbell Press 10 X 8, 15 X 8/7 Seated Calves 25 X 25/25/25/25 |
You might want to try something for rear delts ie. bentover flyes, face pulls. And maybe side laterals, and one of your overhead pressing movements. I think I do something like:
Arnies rear delts side laterals Just a thought. :) |
Fourth Day of Baby Got Back
Hip/Hamstring Dominant Leggs, Light Quad and Tricep WorkHip Extention 130 X 8, 150 X 6/5 Seated Leg Curl 75 X 6/5/2/2 Prone Leg Curl 75 X 6/5/2/2 Leg Extention 75 X 20/20/20 Tricep Work Pushdowns on Universal Machine 90 X 5/5/6 Dumbbell Kickback (both arms the same) 10 X 8, 15 X 5/6 Dumbbell Overhead Extensions (hands together on one dumbbell) 17.5 X 10, 20 X 15, 22.5 X 7 Cardio Eliptical Level 1, "ran" for 10 min Mile in 7:11, total miles 1.4 Heart Rate: 150-156 |
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Thanks Deb, I'll do that next week! :) |
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Checked out the "other place" some more, and didn't care for it. The people have a wealth of knowledge, but I can't stand the language! |
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