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