lets see if I can update this regularly?
yesterday I did cardio only
35 minutes on the stationary bike
10 minutes on the treadmill
35 minutes on the recumbent bike
15 minutes on the stationary bike
95 minutes total
I didn't really feel like working out at all yesterday so I'll consider this a great job.
I'm taking today off to rest
Monday, January 28, 2013
Tuesday, November 23, 2010
Sunday, April 19, 2009
Leg Day!
I guess it's been awhile since I last updated this thing..lol
anyway here goes..I had a great Leg day today although I was a bit tired from working on new tie dyes in my studio yesterday morning after my CHEST/DELT/TRAPS workout and workng my departments booth at CAL DAY in the afternoon.
did super light cardio first
30 mins recumbent bike
mostly on level 1
ate a banana and had some gatorade
then
LEGS
seated leg curls
50x10,70x10,90x10,110x10
superset with unilateral leg extensions
20x10,30x10,40x10,50x10,60x10
squats
barx10,95x10,135x10,185x10,225x7,245x6,265x5
leg press
360x10,540x10,630x7,720x5 drop to 360x20
working set unilateral leg extensions
70x12 drop to 50x10 immediately to 50x5
CALVES
seated calf raises 45x12(3)
CARDIO
10 mins recumbent bike
20 mins stationary bike
30 mins recumbent*from earlier
60 mins total cardio for the day
anyway here goes..I had a great Leg day today although I was a bit tired from working on new tie dyes in my studio yesterday morning after my CHEST/DELT/TRAPS workout and workng my departments booth at CAL DAY in the afternoon.
did super light cardio first
30 mins recumbent bike
mostly on level 1
ate a banana and had some gatorade
then
LEGS
seated leg curls
50x10,70x10,90x10,110x10
superset with unilateral leg extensions
20x10,30x10,40x10,50x10,60x10
squats
barx10,95x10,135x10,185x10,225x7,245x6,265x5
leg press
360x10,540x10,630x7,720x5 drop to 360x20
working set unilateral leg extensions
70x12 drop to 50x10 immediately to 50x5
CALVES
seated calf raises 45x12(3)
CARDIO
10 mins recumbent bike
20 mins stationary bike
30 mins recumbent*from earlier
60 mins total cardio for the day
Wednesday, March 12, 2008
Sunday March 9th Legs/Calves
25 mins recumbent bike
banana,gatorade
LEGS
5 warm up sets leg extensions
2 warm up sets seated leg curls
3 warm up sets squats
2 working sets squats*185x7,225x5*
3 sets stiff legged deadlifts*135x8
3 sets leg press*380x8,470x8,560x7*used a different leg press*no where to hold onto*felt strange so I didn't go heavier*
CALVES
5 sets seated calf raises*45x10(3),90x10,135x6*drop to 45x10*
40 mins stationary bike at home
65 mins total cardio
*I was super tired not sure if it was because of the time change?
*but this workout SUCKED!!!
banana,gatorade
LEGS
5 warm up sets leg extensions
2 warm up sets seated leg curls
3 warm up sets squats
2 working sets squats*185x7,225x5*
3 sets stiff legged deadlifts*135x8
3 sets leg press*380x8,470x8,560x7*used a different leg press*no where to hold onto*felt strange so I didn't go heavier*
CALVES
5 sets seated calf raises*45x10(3),90x10,135x6*drop to 45x10*
40 mins stationary bike at home
65 mins total cardio
*I was super tired not sure if it was because of the time change?
*but this workout SUCKED!!!
Sat. March 8th Chest/Biceps/Forearms
12 mins tread mill
30 mins recumbent bike
CHEST
3 warm up sets incline BB bench press*bar,95,135x10*
3 working sets incline BB bench press*175x6,195x5,205x2*
wasn't happy with the last set but my shoulder was really tender*
3 sets decline machine press*180x6,210x6,230x4*
2 sets flat DB bench press*90x5,95x4*
2 sets flat bench DB flyes*10x10,25x6*last reps felt awkward across my front delt so I stopped*
ARMS
4 sets altern. DB curls*10x10,25x8,35x8,45x5*
2 sets one arm altern. curls on preacher curl machine*40x20,60x20*
2 sets ez bar curls*75x10,95x6,65x10*
3 supersets DB hammer curls*10x10,35x8,60x6*
*reverse DB curls*10x10,10x10,10x10*
30 mins recumbent bike
CHEST
3 warm up sets incline BB bench press*bar,95,135x10*
3 working sets incline BB bench press*175x6,195x5,205x2*
wasn't happy with the last set but my shoulder was really tender*
3 sets decline machine press*180x6,210x6,230x4*
2 sets flat DB bench press*90x5,95x4*
2 sets flat bench DB flyes*10x10,25x6*last reps felt awkward across my front delt so I stopped*
ARMS
4 sets altern. DB curls*10x10,25x8,35x8,45x5*
2 sets one arm altern. curls on preacher curl machine*40x20,60x20*
2 sets ez bar curls*75x10,95x6,65x10*
3 supersets DB hammer curls*10x10,35x8,60x6*
*reverse DB curls*10x10,10x10,10x10*
Saturday, March 8, 2008
Friday March 7th Back/Traps
35 mins recumbent bike
banana,gatorade
BACK
2 warm up sets pulldowns*overhand wide grip*140x15,170x10*
2 working sets pulldowns*200x6,220x6*drop to 180x5*
3 sets BB rows*185x6,225x5,225x5*drop to 135x8*
4 sets seated rows*200x8,200x7,240x6,270x5*drop to 200x4*
2 sets supported t-bar rows*135x6,160x5*
TRAPS
3 sets upright rows w/ez bar*65x7,90x6,105x6*
2 sets DB shrugs*90x6,95x6*
25 mins stationary bike
total cardio=60 mins
banana,gatorade
BACK
2 warm up sets pulldowns*overhand wide grip*140x15,170x10*
2 working sets pulldowns*200x6,220x6*drop to 180x5*
3 sets BB rows*185x6,225x5,225x5*drop to 135x8*
4 sets seated rows*200x8,200x7,240x6,270x5*drop to 200x4*
2 sets supported t-bar rows*135x6,160x5*
TRAPS
3 sets upright rows w/ez bar*65x7,90x6,105x6*
2 sets DB shrugs*90x6,95x6*
25 mins stationary bike
total cardio=60 mins
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