Today I apparently ate some Wheeties some where!
Leggggggggs n abs!
10 minute walk on treadmill for warm up at about 3.5 mph.
Leg Press- 1 set, 25 reps no weight added. 1 set 25lbs added each side 22 reps. 3 sets with 18 reps with 50lbs added each side
One Legged Lunges on Smith- 4 sets of 20 reps with 20lbs added each side
Leg Extensions-(I do these single) 4 sets of 18 reps with 35lbs. 1 set of 25 reps with 25lbs
Hip Flexor Machine (outer)- 5 sets of 25 reps with 45lbs
Hyper Extensions- 3 sets of 25 reps (squeeze butt coming up). 2 Sets of 20 reps holding 10lb weight
Horizontal Ab Machine- 5 sets of 25 reps with 35lbs added
Ball Obliques- 5 sets of 25 reps
Leg Raises- 5 sets of 25 reps
Butterfly crunches- 5 sets of 25 reps holding 10lb weight
30 minutes Elliptical ... was ROUGH! Lol
The Workout Chronicles
Monday, October 15, 2012
Monday, October 1, 2012
Monday Beat down!
Today I apparently ate some Wheeties some where!
Leggggggggs n abs!
10 minute walk on treadmill for warm up at about 3.5 mph.
Leg Press- 1 set, 25 reps no weight added. 1 set 25lbs added each side 22 reps. 3 sets with 18 reps with 35lbs added each side
One Legged Lunges on Smith- 4 sets of 20 reps with 15lbs added each side
Leg Extensions-(I do these single) 4 sets of 18 reps with 35lbs. 1 set of 25 reps with 25lbs
Hip Flexor Machine (outer)- 5 sets of 25 reps with 45lbs
Hyper Extensions- 5 sets of 25 reps (squeeze butt coming up)
Horizontal Ab Machine- 5 sets of 25 reps with 35lbs added
Jack knife Obliques- 5 sets of 25 reps
Slant Board Reverse Crunches- 4 sets of 25 reps
Flat Bench Leg Raises- 5 sets of 25 reps
Butterfly crunches- 5 sets of 25 reps holding 5lb ball
30 minutes Elliptical ... was ROUGH! Lol
Leggggggggs n abs!
10 minute walk on treadmill for warm up at about 3.5 mph.
Leg Press- 1 set, 25 reps no weight added. 1 set 25lbs added each side 22 reps. 3 sets with 18 reps with 35lbs added each side
One Legged Lunges on Smith- 4 sets of 20 reps with 15lbs added each side
Leg Extensions-(I do these single) 4 sets of 18 reps with 35lbs. 1 set of 25 reps with 25lbs
Hip Flexor Machine (outer)- 5 sets of 25 reps with 45lbs
Hyper Extensions- 5 sets of 25 reps (squeeze butt coming up)
Horizontal Ab Machine- 5 sets of 25 reps with 35lbs added
Jack knife Obliques- 5 sets of 25 reps
Slant Board Reverse Crunches- 4 sets of 25 reps
Flat Bench Leg Raises- 5 sets of 25 reps
Butterfly crunches- 5 sets of 25 reps holding 5lb ball
30 minutes Elliptical ... was ROUGH! Lol
Friday, September 28, 2012
Friday-Chesty
Warm Up: walked 10 minutes on treadmill.
Today was chest, shoulders, bi's and abs.
Pushups: 4 sets of 18 reps.
Decline dumbbell presses: 1 set of 25 reps with 15lb weights.
4 sets of 18 reps with 20lb weights.
Incline dumbbell flyes: 1 set of 20 reps with 10lb weights.4 sets of 18 reps with 15lbs.
Smith Machine Military press: 1 set of 25 reps with 5lbs added each side
3 sets of 15 reps with 10lbs added each side
Dumbbell Front Raises:4 sets of 15 reps with 12lb weights
Shoulder flys: 4 sets of 18 reps with 15lbs dumbells.
Preacher Curls: 4 sets of 20 reps with 15lb dumbbells
Curved Bar with grips varied each set: 4 sets of 15 reps with 10lbs each side.
Cable Curls: 4 sets of 15 reps with 15lbs.
Horizontal Ab Exercise Machine: 5 sets of 25 reps with 35lbs added
Ball Obliques: 4 sets of 25 reps
Roman chair leg Lifts: 5 sets of 25 reps
Butterfly Crunches: 5 sets of 25 reps.
30 minutes on Elliptical.
5 minute walk cool down on treadmill.
DONE!!! And felt flippin AWESOME! :D
Wednesday, September 26, 2012
Happy Hump Day! Leggggs! :D
Let's see, so on top of a fracture T-5 as a kid, I've had other injuries to my back. And I still swear the torn nerves around my sacroiliac last September was the worse ever. I STILL have some twinges that get me VERY cautious. And had a few twinges today. I'll be SO happy when it totally heals... and would personally like to smack one PT at the gym for saying "it may never heal". Ass hat... ANY who.......
LEGS
10 minute walk warm up on treadmill
I always flip flop an ab exercise with w/e body part I'm working. In other words, I don't rest. So one set legs, 1 set abs.
Smith Machine Squats(I won't do free bar squats because of back issues)
1 set no added weight of 25 reps.
3 sets of 15 reps with 25lbs added each side
1 set of 18 reps with 20lbs each side
Ab Machine-
4 sets of 25 reps with 35lbs added
Standing Leg Curls-
4 sets with 30lbs
1 set with 20lbs
Hanging Oblique Lifts-
4 sets of 25
Single Leg Lunges on Smith Machine
4 sets of 15 reps with 10lbs added each side (these will make sitting down the next two days, VERY not fun! Lol
Slant Board Sit ups-
4 sets of 25 reps
Leg Extensions-(I do these single leg style_
4 sets of 18 reps with 30lbs
1 set of 25 reps with 20lbs
Butterfly Crunches-
5 sets of 25 reps
Back Hyper Extension-
4 sets of 25 reps
Elliptical-
40 minutes
5 minute walk on treadmill for cool down
Felt a little pooped today as I rode 4 horses this morning. Will better plan riding/leg day next time.
LEGS
10 minute walk warm up on treadmill
I always flip flop an ab exercise with w/e body part I'm working. In other words, I don't rest. So one set legs, 1 set abs.
Smith Machine Squats(I won't do free bar squats because of back issues)
1 set no added weight of 25 reps.
3 sets of 15 reps with 25lbs added each side
1 set of 18 reps with 20lbs each side
Ab Machine-
4 sets of 25 reps with 35lbs added
Standing Leg Curls-
4 sets with 30lbs
1 set with 20lbs
Hanging Oblique Lifts-
4 sets of 25
Single Leg Lunges on Smith Machine
4 sets of 15 reps with 10lbs added each side (these will make sitting down the next two days, VERY not fun! Lol
Slant Board Sit ups-
4 sets of 25 reps
Leg Extensions-(I do these single leg style_
4 sets of 18 reps with 30lbs
1 set of 25 reps with 20lbs
Butterfly Crunches-
5 sets of 25 reps
Back Hyper Extension-
4 sets of 25 reps
Elliptical-
40 minutes
5 minute walk on treadmill for cool down
Felt a little pooped today as I rode 4 horses this morning. Will better plan riding/leg day next time.
Monday, September 24, 2012
Ahhh Monday gym time!
Hate your Mondays ALL ya want folks, to ME Sunday is a Monday because the gym I workout at isn't opened Sundays.
10 minute walk on treadmill for warmup
Back, tri's and abs.
Roman Chair Hyper Extensions: No extra weight yet. 4 sets of 25 reps.
Standing Tricep Extensions:
1 set of 20 reps with 12lb dumbbell
3 sets of 20 reps with 15lb dumbbell
Pull Ups:
3 sets of 15 reps (effing hard for me still)
1 set of 13
Bent Over Tricep kick backs:
4 sets of 20 reps with 15lb dumbells
Bent Over Rows:
4 sets of 20 reps with 30lb dumbbells
Tricep Dips on bench:
4 sets of 20 reps
Rear Lat Pull down:
4 sets of 20 reps with 60lbs
Tricep Rope:
2 sets of 16 reps at 40lbs
1 set of 20 reps at 30 lbs
1 set of 30 reps at 20lbs
Abs:
Ab Sled
4 sets of 25 reps with 3/4 of the weight bar
Lateral Oblique Crunch with leg lifts (gets your outer glute too)
4 sets of 25 reps
Flat Bench Leg Lifts:
4 sets of 25 reps
Butterfly Crunches:5 sets of 25 reps.
45 min. on Elliptical.
5 min. walk on treadmill.
DONE :D
10 minute walk on treadmill for warmup
Back, tri's and abs.
Roman Chair Hyper Extensions: No extra weight yet. 4 sets of 25 reps.
Standing Tricep Extensions:
1 set of 20 reps with 12lb dumbbell
3 sets of 20 reps with 15lb dumbbell
Pull Ups:
3 sets of 15 reps (effing hard for me still)
1 set of 13
Bent Over Tricep kick backs:
4 sets of 20 reps with 15lb dumbells
Bent Over Rows:
4 sets of 20 reps with 30lb dumbbells
Tricep Dips on bench:
4 sets of 20 reps
Rear Lat Pull down:
4 sets of 20 reps with 60lbs
Tricep Rope:
2 sets of 16 reps at 40lbs
1 set of 20 reps at 30 lbs
1 set of 30 reps at 20lbs
Abs:
Ab Sled
4 sets of 25 reps with 3/4 of the weight bar
Lateral Oblique Crunch with leg lifts (gets your outer glute too)
4 sets of 25 reps
Flat Bench Leg Lifts:
4 sets of 25 reps
Butterfly Crunches:5 sets of 25 reps.
45 min. on Elliptical.
5 min. walk on treadmill.
DONE :D
Friday, September 21, 2012
Friday Gym Time
Today I did some legs (still pretty sore from sprinting in sand, so
didn't over do). Going to write it out how I work out. I never rest
really. My resting is another exercise.
Warmed up 10 minutes at the walk on treadmill.
Smith Squats: 1 set 25 reps no added weight. 3 sets of 18 reps with 20lbs added each side.
Crunches on ab ball: 4 sets of 25 reps. (flip flop with squats)
One Legged Lunges: 1 set of 25 reps no added weight. 3 sets of 20 with 10lbs added each side. One legged means ONE leg in use... other guy is barely on tip toe.
Oblique crunch on ball: 4 sets of 25 reps.(Flip flop with Lunges)
Lying Leg Curls: I do these one leg at a time.
4 sets of 20 reps at 30lbs.
Roman Seat Leg Raises: 4 sets of 25 reps.(flip flop with Curls)
Calf Presses on Leg press: 4 sets of 20 reps with 25lbs added each side.
Butterfly Crunches: 4 sets of 25 reps. (flip flop with calves).
I rarrrrrrrrrely do calves because of the riding and sprinting, I really don't need to.
40 minutes on the Elliptical. Then 5 minutes cool down on treadmill. :D
Warmed up 10 minutes at the walk on treadmill.
Smith Squats: 1 set 25 reps no added weight. 3 sets of 18 reps with 20lbs added each side.
Crunches on ab ball: 4 sets of 25 reps. (flip flop with squats)
One Legged Lunges: 1 set of 25 reps no added weight. 3 sets of 20 with 10lbs added each side. One legged means ONE leg in use... other guy is barely on tip toe.
Oblique crunch on ball: 4 sets of 25 reps.(Flip flop with Lunges)
Lying Leg Curls: I do these one leg at a time.
4 sets of 20 reps at 30lbs.
Roman Seat Leg Raises: 4 sets of 25 reps.(flip flop with Curls)
Calf Presses on Leg press: 4 sets of 20 reps with 25lbs added each side.
Butterfly Crunches: 4 sets of 25 reps. (flip flop with calves).
I rarrrrrrrrrely do calves because of the riding and sprinting, I really don't need to.
40 minutes on the Elliptical. Then 5 minutes cool down on treadmill. :D
Thursday, September 20, 2012
Soooo what DID Mary do at the gym today? -Thursday, September 20, 2012
::knuckle crack::
OMG how I MISSED the stinky smell of stale sweat, smelly sneakers and squeaks and clinks of machines and dumbbells!
Warm Up: walked 10 minutes on treadmill.
Today was chest, shoulders, bi's and abs. The reason I don't typically do tri's with chest as is the norm for some folks, is because you already work your tri's some on a lot of chest movements. And certainly you work your bi's a LOT in quite a few back movements. SO, I like to go HEAVY on arms quite often, and if I work opposing muscle groups, I can do that. :D
This is what I consider VERY light because I didn't want to over do it being out so long. Working out at home is just NOT the same.
Incline dumbbell presses: 1 set of 25 reps with 15lb weights.
4 sets of 18 reps with 20lb weights.
Incline dumbbell flyes: 1 set of 20 reps with 10lb weights.4 sets of 18 reps with 15lbs.
Pushups: 4 sets of 18 reps.
Smith Machine Military press: 1 set of 25 reps with 5lbs added each side
3 sets of 15 reps with 10lbs added each side
Dumbbell Side Lateral Raises:4 sets of 15 reps with 12lb weights
Smith Machine Upright Rows: 3 sets of 18 reps with 10lbs added each side. 1 set of 25 reps with no extra weight.
Alternating Curls: 4 sets of 20 reps with 15lb dumbbells
Straight Bar with grips varied each set: 4 sets of 15 reps with 30lb barbell.
Hammer Curls: (I alternate angles each set). 4 sets of 15 reps with 15lb dumbbell.
Horizontal Ab Exercise Machine: 4 sets with weight sled half way (will check how much that is next time Lol) of 25 reps
Side Jackknife: 4 sets of 25 reps
Bench Leg Lifts: 4 sets of 25 reps
Butterfly Crunches: 4 sets of 25 reps.
30 minutes on Elliptical.
5 minute walk cool down on treadmill.
DONE!!! And felt flippin AWESOME! :D
OMG how I MISSED the stinky smell of stale sweat, smelly sneakers and squeaks and clinks of machines and dumbbells!
Warm Up: walked 10 minutes on treadmill.
Today was chest, shoulders, bi's and abs. The reason I don't typically do tri's with chest as is the norm for some folks, is because you already work your tri's some on a lot of chest movements. And certainly you work your bi's a LOT in quite a few back movements. SO, I like to go HEAVY on arms quite often, and if I work opposing muscle groups, I can do that. :D
This is what I consider VERY light because I didn't want to over do it being out so long. Working out at home is just NOT the same.
Incline dumbbell presses: 1 set of 25 reps with 15lb weights.
4 sets of 18 reps with 20lb weights.
Incline dumbbell flyes: 1 set of 20 reps with 10lb weights.4 sets of 18 reps with 15lbs.
Pushups: 4 sets of 18 reps.
Smith Machine Military press: 1 set of 25 reps with 5lbs added each side
3 sets of 15 reps with 10lbs added each side
Dumbbell Side Lateral Raises:4 sets of 15 reps with 12lb weights
Smith Machine Upright Rows: 3 sets of 18 reps with 10lbs added each side. 1 set of 25 reps with no extra weight.
Alternating Curls: 4 sets of 20 reps with 15lb dumbbells
Straight Bar with grips varied each set: 4 sets of 15 reps with 30lb barbell.
Hammer Curls: (I alternate angles each set). 4 sets of 15 reps with 15lb dumbbell.
Horizontal Ab Exercise Machine: 4 sets with weight sled half way (will check how much that is next time Lol) of 25 reps
Side Jackknife: 4 sets of 25 reps
Bench Leg Lifts: 4 sets of 25 reps
Butterfly Crunches: 4 sets of 25 reps.
30 minutes on Elliptical.
5 minute walk cool down on treadmill.
DONE!!! And felt flippin AWESOME! :D
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