January 10 thru January 17, 2010 Workouts

I'm way behind on posting these. Oh well, here goes!

1/10/2010 - Sunday
30 minutes spinning cycle
1. Smith lunges 30 lbs. -- 14 -- 14 -- 12 @ 35 lbs.
2. Chest Press w/ barbell on bench 10 x 35 / 8 x 40 / 10 x 40
3. Hammer curls 15 x 15 / 15 x 15 / 15 x 15
4. Around the world 8 x 8 / 10 x 8 10 x 8
5. Tricep machine 8 x 40 / 8 x 40 / 8 x 45

1/11/2010 - Monday
30 minutes spinning cycle
lunges
chest presses w/ bar
40 minute workout

1/12/2010 - Tuesday
StairMaster 30 minutes 216 cal.
CrossRamp 20 minutes 150 cal.

PM - Kundalini yoga, 1 hour

1/13/Wednesday
StairMaster 30 minutes 225 cal.
Avg. 59 steps/minute

1. Lat. pulldown 15 - 60 / 15 - 65 / 15 - 70
2. Seated rowing 12 - 60 / 12- 60 / 12 - 60
3. Pec. Fly 10 - 45 <---too hard!
4. Military Chest Press w/ DB 8 - 20 / 10 - 20 / 10 - 20
5. Conc. Bicep curel 8 - 20 / 8 - 20 / 10 - 20
6. Tricep Robe 15 - 40 / 12 - 45 / 10 - 50
7. Tricep Bench pushup 12 / 12 / 15
8. Hammer curl 15 - 15 / 15 - 15
5 minute cooldown stretch 
45 minutes weights - 182 cal.

1/14/2010 - Thursday
30 minutes StairMaster
20 minutes CrossRamp

1/15/2010 - Friday
30 minutes StairMaster
20 minutes StairMaster

1/16/2010 - Saturday
Day off

1/17/2010 - Sunday - 2 hour workout! Lightened up a little on weight lifted, focused on form.
StairMaster - 30 minutes
Spinning Cycle - 21 minutes

1. Seated rows 12 - 62.5 / 12 - 62.5 / 12 - 62.5
2. Close-grip Lat. Pulldowns 12 - 50 / 12 - 55 / 12 - 60
3. Standing Calf Raises 12 - 80 / 12 - 85 / 12 - 90
4. Seated Leg Curls 15 - 60 / 15 - 65 / 15 - 70
5. Leg extensions 15 - 60 / 15 - 65 / 15  - 70
6. Lying leg curls 12 - 50 / 12 - 55 / 12 - 60

Total calories burned per Polar HR monitor: 677

Cooldown stretch 5 minutes

Sunday, January 9, 2010

20 minutes stationary bike & 30 minutes StairMaster.

10 minutes of weights but still too sore. Tomorrow I'll lighten up on the weights and only do 30 minutes cardio. 50 minutes is really too long to do every day.

Saturday, January 8, 2010

No workout today. Too busy!

Wed., Thu., Fri., Sat. / Jan. 6 thru Jan. 9

Sat. 1/9/2010 Day of rest - too busy and too sore

Fri. 1/8/2010 All cardio--20 minutes elliptical/20 minutes bike/15 minutes xramp

Thu. 1/7/2010 20 minutes elliptical / 20 minutes stationary bike
----6 upper body strength exercises, lower body.
----Total 1 hr and 39 minutes / 523 calories burned

Wed. 1/6/2010 30 minutes Stairmast (59 steps/minute)
-----40 minutes strength, upper body

Tuesday, January 5, 2010

Lousy workout today. I was late to the gym, wasn't feel very good and my heart just wasn't in it.

Spin cycle - 30 minutes

Only 15 minutes on weights

Smith machine lunges - 3 sets of 8 w/ 50 lbs.

Leg curls 12 @ 65 lbs. / 10 @ 70 lbs. / 8 @ 75 lbs.

Monday January 4, 2010 Workout

I'm not sure how I managed to get to the gym after only about three hours of sleep, but I did. I had to cut it short because I was running late. Only an hour and 15 minutes.

30 minutes StairMaster (That guy is back and talked to me for 15 minutes while I was sweating bullets on the SM. He makes me insane!)

1. Lat. Pulldown 15 @ 65 / 12 @ 70 / 10 @ 75
2. Lat. Raise 12 @ 45 / 10 @ 50 / 12 @ 50
3. Incline Bicep Curl (new) 15 @ 10 / 12 @ 12 / 10 @ 15
4. Concentrated Bicep Curl 10 @ 20 / 8 @ 20 / 8 @ 2
5. Incline Prone Chest Press w/ DB 10 @ 20 / 10 @ 20 / 10 @ 20
6. Cable Crossover 12 @ 30...then the machine broke! Cable kept sticking.
7. Tricep Rope Pulldown 10 @ 15 / 8 @ 50 / 10 @ 50 (50 pounds is almost too much)

357 calories burned
1 hour 15 minutes

Sunday January 3, 2009 - Day Off

My body was so sore, upper and lower, that I couldn't bear the thought of working out. It was that I didn't want to do it, I just didn't feel capable of doing it.

I need to ease back on the weights, maybe go a little lighter or few reps or both.