I downloaded all the different excercises for the dofferent body parts. THere was a few in there that were really good, I just never think to do them. I'm going to have to work them in after my body starts to adapt to the current workout.

Thursday, 09/27/07 AM reps/wt.

back, squats, biceps:

5 minute cardio warm-up
cross-body hammer curl 10r x 15. dbs
reverse grip bent row 10r x 50 lb. bb
goblet squats 10r x 30 lb. db
supermans 10r
front squats 10r x 50 lb. bb
cross-body hammer curl 10r x 15. dbs
reverse grip bent row 10r x 50 lb. bb
goblet squats 10r x 30 lb. db
supermans 10r
front squats 10r x 50 lb. bb
cross-body hammer curl 10r x 15. dbs
reverse grip bent row 10r x 50 lb. bb
goblet squats 10r x 30 lb. db
supermans 10r
front squats 10r x 50 lb. bb
5 minute cardio cool-down

This workout was fine. I thought the supermans were a throw-away exercise, but they were surprisingly challenging. I could feel new muscles working.

Thursday, 09/27/07 PM reps/wt.

shoulders, push-ups, abs, calves:

5 minute cardio warm-up
alternate heel-touchers 10r
push-ups 10r
seated leg pull-in 10r
bradford/rocky presses 10r x 15 lb. dbs
seated calf raise 10r x 50 lb. bb
alternate heel-touchers 10r
push-ups 10r
seated leg pull-in 10r
bradford/rocky presses 10r x 15 lb. dbs
seated calf raise 10r x 50 lb. bb
alternate heel-touchers 10r
push-ups 10r
seated leg pull-in 10r
bradford/rocky presses 10r x 15 lb. dbs
seated calf raise 10r x 50 lb. bb
5 minute cardio cool-down

My online music player went out some time this evening. So no music with this workout. Yuck! A quiet workout is not fun.

Music is motivating, energizing, distracting. A definite must for a really good workout. But I got it done, so that's good.

I've been thinking about getting one of those. My gym has a crappy sound system and the music is always monopolized by the "pop" crowd. We used to have a boom box back by the free weights but somebody dropped a 45lb plate on it and that ended that. Since I dont have a workout partner any more, I dont have to worry about talking to anyone. Nothing like a little Korn to fire you up at the gym!

Friday, 09/28/07 AM reps/wt.

triceps, split squats, butt:

5 minute cardio warm-up
tricep kickbacks 10r x 20 lb. dbs
tricep extensions 10r x 20 lb. dbs
glute kickbacks 10r
bird dogs 10r
ss 10r x 20 lb. dbs
tricep kickbacks 10r x 20 lb. dbs
tricep extensions 10r x 20 lb. dbs
glute kickbacks 10r
bird dogs 10r
ss 10r x 20 lb. dbs
tricep kickbacks 10r x 20 lb. dbs
tricep extensions 10r x 20 lb. dbs
glute kickbacks 10r
bird dogs 10r
ss 10r x 20 lb. dbs
5 minute cardio cool-down

This workout went pretty well. Nothing too difficult, but it was good overall. I need to check and see if there are variations of the split squat. Doing the same thing week after week is getting a bit old. I do vary the weights, but I think I could benefit from switching up the form a bit.

Friday, 09/28/07 PM

Interval Cardio

5 minute warm-up
2 minutes high
2 minutes light
1 minute high
2 minutes light
2 minutes high
1 minute medium
2 minutes high
2 minutes medium
1 minute high
2 minutes medium
2 minutes high
1 minute light
5 minute cool-down

This workout felt really good, and because I changed exercises (going from stationary bike to step to jump rope to jumping jacks to general aerobic, etc.) I didn't get bored.

I'm supposed to have one more workout tonight, with weights. I think I will do it.

Friday, 09/28/07 PM reps/wt.

lunges, chest, Overhead Lifts, wall-squat:

5 minute cardio warm-up
snatch 8r x 50 lb bb
eagle sit-ups 10r
ws 1 minute x 15 lb. dbs
jump lunges 10r
weighted lunges w/ kick at the end 10r x 15 lb. dbs
snatch 8r x 50 lb bb
eagle sit-ups 10r
ws 1 minute x 15 lb. dbs
jump lunges 10r
weighted lunges w/ kick at the end 10r x 15 lb. dbs
snatch 8r x 50 lb bb
eagle sit-ups 10r
ws 1 minute x 15 lb. dbs
jump lunges 10r
weighted lunges w/ kick at the end 10r x 15 lb. dbs
5 minute cardio cool-down

Woo hoo! 3 done in one day!!!

I'm feeling good. I'm glad I'm so anal about missing Wednesday's cardio session that I added it in today. I feel super-disciplined.

Saturday, 09/29/07 AM

Interval Cardio

5 minute warm-up
2 minutes high
2 minutes light
1 minute high
2 minutes light
2 minutes high
1 minute medium
2 minutes high
2 minutes medium
1 minute high
2 minutes medium
2 minutes high
1 minute light
5 minute cool-down

I actually completed ALL of my workouts this week. I feel awesome. I am awesome.

...that doesn't sound like me. Must've been the endophins talking.