Manic Monday leg 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 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

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

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

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.

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

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

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