The workouts

January 10 thru January 17, 2010 Workouts

2010-01-17T23:09:00.000-08:00

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

2010-01-10T21:07:00.000-08:00

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

2010-01-10T21:05:00.001-08:00

No workout today. Too busy!

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

2010-01-09T23:28:00.000-08:00

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

2010-01-05T20:22:00.001-08:00

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

2010-01-04T21:49:00.001-08:00

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

2010-01-04T21:41:00.000-08:00

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.

Saturday, January 2, 2010 Workout

2010-01-02T22:46:00.000-08:00

I'm so excited about my new routine. I've been really struggling with boredom at the gym. I was always doing my 30-40 minutes cardio, usually the StairMaster, sometimes the elliptical or the bike, maybe 20 minutes on one and then 20 on the other. Then I'd do 40-50 minutes of strength. Same old exercises, same old boring routine.

Then I saw in infomercial on P90X. Not that I would ever buy it because I'm not discipline enough to work out at home. I have to go to the gym to exercise. It's just something I have to do. Maybe it's a competition thing, maybe it's just that I have to be in that environment. What it is, it's what I do.

The thing with the infomercial is it talks a lot about muscle confusion. Which is something I've read about but ignored. So now I'm adding new exercises every week.

Plus, I remembered when I had a personal trainer in the fall of 2008 she had me doing interval workouts and it really burned the fat. She'd have me do five minutes of intense cardio, then a a strength exercise, three sets, then five minutes cardio and then another strength exercise. I'm doing more than the five minutes of cardio but it's because I want to (I can't seem to stop in the middle of one of Lady Gaga's songs).

Here's my routine for today:

Warmup - 10 minutes on the StairMaster (level 5 to 10)

(reps and weight)

1. Lying tricep extension with dumbbells 12 @ 12 / 12 @ 12 / 10 @ 12 <--new & hard!

2. Spin Cycle - 10 minutes

3. Tricep pulldown w/ bar 12 @ 50 / 12 @ 55 / 15 @ 60

4. Spin Cycle - 11 minutes

5. Bicep Curls 8 @ 15 / 8 @ 15 / 12 @ 15 <--new & hard!

6. Concentrated bicep curls 12 @ 20 / 10 @ 20 8 @ 20

7. Spin Cycle - 16 minutes

8. Lat. pulldown (strap) 12 @ 62.5 / 10 @ 67.5 / 8 @ 75 <--75 pounds killer!

9. Seated dumbbell chest press 15 @ 15 / 10 @ 20 / 8 @ 20

10. One-arm dumbbell raise 4 @ 15 <--just trying it out, hurt

11. Spin Cycle - 6 minutes

Total calories burned per Polar monitor: 725

Average Heart Rate: 120

Maximum Heart Rate: 158

Two-hour workout

Friday January 1, 2010 Workout

2010-01-01T22:24:00.000-08:00

Warmup - 5 mins. Elliptical

1. Prone leg curl 15 @ 60 / 15 @ 67.5 / 15 @ 75

C - 5 minutes spin cycle & run around gym

2. Leg extension 15 @ 65 / 15 @ 70 / 15 @ 75

C - 5 minutes spin cycle & run around gym

3. Seated Leg Press 15 @ 140 / 15 @ 150 / 15 @ 160

C - 11 minutes spin cycle & run around gym

4. Smith machine lunges 10 @ 50 / 8 @ 60 / 8 @ 55

C - 7 minutes spin cycle & run around gym twice

5. Seated Leg Curl 15 @ 65 / 15 @ 72.5 / 15 @ 80

C - 8 minutes spin cycle & run around gym twice

714 calories burned
122 average heart rate
161 max heart rate

I really need to remember how hard I worked out, and not blow it by eating to much. :)

Thursday 12/31/2009 Workout

2010-01-01T22:18:00.000-08:00

Warmup - 5 mins. Elliptical

1. Lat. Pulldown 15 @ 65 / 12 @ 72.5 / 10 @ 75
2. Lat. Raise 15 @ 45 / 12 @ 50 / 15 @ 55
3. Dumbbell Tricep Extension 15 @ 10 / 12 @ 12 / 6 @ 15
4. Tricep Dips 12 / 10 / 6 / 8
5. Dumbbell Shoulder Press 12 @ 20 / 8 @ 20 / 8 @ 20
6. Hammer Curl 15 @ 15 / 15 @ 15 / 4 @ 20

Cardio - 32 minutes spinning cycle

493 Calories burned

Wednesday 12/30/2009 - day off

2010-01-01T22:06:00.000-08:00

Too sore to workout, upper and lower body, from the last two days of workouts.

Tuesday 12-29-2009 Workout

2010-01-01T21:59:00.000-08:00

10-minute warmup on Elliptical

1. Prone leg curl 12 @ 60 / 12 @ 67.5 / 12 @ 72.5
2. Leg extensions 12 @ 65 / 10 @ 70 / 8 @ 75
3. Seated Leg Press 12 @ 140 / 12 @ 147.5 / 12 @ 160
4. Smith machine lunges 8 @ 50 / 10 @ 50 / 10 @ 50
5. Seated leg curl 15 @ 70 / 15 @ 75 / 15 @ 80
6. Bench crunch 12 / 14 /12

Cardio - 30 mins. elliptical & 22 mins. stationary bike

610 calories

Monday's Workout

2009-12-28T23:59:00.000-08:00

Two-hour workout at the gym (I'm on vacation so two-hour workouts are allowed).

10-minute warmup on the Crossramp

Strength

1. Dumbell Chest Press 12 x 20 / 12 x 20 / 10 x 25

2. Overhead Press w/ dumbells 12 x 20 / 8 x 25 / 15 x 15

3. Pec Fly with dumbells 12 x 10 / 12 x 12 / 8 x 12

4. Concentrated Bicep Curl 10 20 / 10 x 20 / 8 x 20

5. Bench Tricep Dips 10 / 10 / 9

6. Lying Overhead Extension (triceps) 15 x 10 / 12 x 12 / 10 x 12

46 minutes strength - 218 calories burned

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Cardio

Spinning cycle - 34 minutes

StairMaster - 20 minutes

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Total calories burned 670!

New upper body exercises. Extremely sore.