Wednesday, October 25, 2006

CARDIO:
10 minutes on elliptical, resistance 40

WEIGHTS:

Bicep curls, 8 pounds then 10 pounds
15 reps, three sets.
(NOTE: Very sore)

Tricep pulldowns, 40 pounds on machine
15 reps, three sets

Tricep dips, assisted
Unsure of weight
15 reps, three sets

Lunges
With one foot on the bench
15 reps, three sets

Lunges
Stepping up on a step, then lunging backward from the step
15 reps, three sets
(NOTE: Inner thighs sore and quads sore)

Abs
Bicycle crunches, 30
Regular crunches, 30
Crunches with legs up, holding 10 pound weights reaching to each foot

Gym: Thursday, October 19

With Trainer Andrew

CARDIO:

10 minute warm-up on elliptical

WEIGHTS:

Lat Pulldowns, machine (unsure of weight)
15 reps, three sets

Lat pulls, universal machine with ropes
Light weight, could barely pull it, two sets

Inverted push-ups, Smith machine
Body weight
15 reps, three sets
(Chest sore)

Back dead lift, machine facing down
25 pounds
10 reps, three sets
NOTE: Upper back sore next day

Chest, dumbells
Started with 15 pound weights for first set, moved up to 20 pound weights
15 reps, one set at 15 pounds; 15 reps, two sets at 20 pounds

Chest, fly machine (unsure of weight)
15 repts, three sets

Situps
Sitting on the edge of the bench, lifted legs to torso and crunch
Lying on matt, did bicycle crunches alternating knee and elbow (60 total)
Lying on matt, 30 total regular cruches between bicycles

Tuesday, October 3

With Trainer Andrew:


CARDIO:

10 minute warm-up

WEIGHTS:

Walking Lunges
Ten pound weights each hand
35 total

Chin Ups, assisted
Unsure of weight
Three sets of 15 (needed help at the end of last two sets)

Tricep Pulldowns, assisted
60 pounds on machine
Three sets of 15 (needed help at the end)

Hamstrings
Using the ball, balanced heels on the ball, pulled butt up and then pulled ankles and ball toward me. Held it up during the exercise.
Three sets of 15

Bicep curls
10 pounds each hand
Three sets of 15

Crunches
Opposite arm to foot, 20
Crunches pulling shoulders and butt up, 20
Held plank position 1 minute
Pikes without ball, 10
Using ten pound medicine ball, took ball and handed Andrew ball each time came up, with him moving the ball in different locations side to side.