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
From Wed. March 5th Delts/Triceps
back in the gym
30 mins recumbent bike
12 mins tread mill
10 mins recumbent bike
52 mins cardio
banana,gatorade
DELTS
4 warm up sets BB shoulder press*bar,95,135x10,155x7*
2 working sets BB shoulder press*175x6,185x5*drop to 135x3,95x5*
3 super sets* DB side raises*5x15,10x12,15x10*
*DB front raises*5x20,10x15,15x12*
*DB rear raises*5x8,10x6,15x6*
TRICEPS
4 sets close grip bench press*135x10,175x8,195x6,205x3*drop to 135x8* w/pause at the bottom*
3 sets overhead tricep extensions*120x8
30 mins stationary bike
total cardio 82 mins
30 mins recumbent bike
12 mins tread mill
10 mins recumbent bike
52 mins cardio
banana,gatorade
DELTS
4 warm up sets BB shoulder press*bar,95,135x10,155x7*
2 working sets BB shoulder press*175x6,185x5*drop to 135x3,95x5*
3 super sets* DB side raises*5x15,10x12,15x10*
*DB front raises*5x20,10x15,15x12*
*DB rear raises*5x8,10x6,15x6*
TRICEPS
4 sets close grip bench press*135x10,175x8,195x6,205x3*drop to 135x8* w/pause at the bottom*
3 sets overhead tricep extensions*120x8
30 mins stationary bike
total cardio 82 mins
cardio
#@!%&*$%%!!!!!
super stressed out at work
and working late*
so only cardio for about a week
Sun. Feb. 24th 90 mins cardio
Mon. Feb. 25th 90 mins
Tues. Feb. 26th off
Wed. Feb. 27th 90 mins
Thurs Feb. 28th 80 mins
Fri. Feb. 29th 95 mins
Sat. March 1st 95 mins
Sun. March 2nd 95 mins
Mon. March 3rd 50 mins
Tues. March 4th 95 mins
super stressed out at work
and working late*
so only cardio for about a week
Sun. Feb. 24th 90 mins cardio
Mon. Feb. 25th 90 mins
Tues. Feb. 26th off
Wed. Feb. 27th 90 mins
Thurs Feb. 28th 80 mins
Fri. Feb. 29th 95 mins
Sat. March 1st 95 mins
Sun. March 2nd 95 mins
Mon. March 3rd 50 mins
Tues. March 4th 95 mins
Fri. Feb. 22nd 60 mins cardio
Saturday Feb. 23rd.
CHEST/TRICEPS
35 mins recumbent bike
banana,gatorade
CHEST
2 sets flat bench DB flyes*5x15,10x10*
4 warm up sets flat DB bench press*25x10,40x10,55x6,75x8*
2 working sets flat DB bench press*95x8,95x6*
3 sets decline machine press*180x8,210x6,220x4*
TRICEPS
3 sets close grip bench press*135x7,175x5,195x4*drop to 135x8*
Saturday Feb. 23rd.
CHEST/TRICEPS
35 mins recumbent bike
banana,gatorade
CHEST
2 sets flat bench DB flyes*5x15,10x10*
4 warm up sets flat DB bench press*25x10,40x10,55x6,75x8*
2 working sets flat DB bench press*95x8,95x6*
3 sets decline machine press*180x8,210x6,220x4*
TRICEPS
3 sets close grip bench press*135x7,175x5,195x4*drop to 135x8*
from Feb. 21st
BACK/BICEPS
20 mins recumbent bike
BACK
4 warm up sets BB rows*bar,95,135x15,185x10*
2 working sets BB rows*225x6,225x5*drop to 135x6*
3 sets seated rows*med. underhand grip w/ez bar*200x7,230x7,260x5*
4 sets pulldowns*wide overhand grip*180x5,180x5,200x5,200x4*
3 sets HS high row machine*135x7,160x7,180x5*drop to 90x7* lbs per side*
BICEPS
3 sets one arm preacher curl machine*30x15,50x12,70x8*
3 sets altern. DB curls*10x10,35x7,35x5*
2 sets DB hammer curls*60x6,75x4*drop to 40x6*
20 mins recumbent bike
BACK
4 warm up sets BB rows*bar,95,135x15,185x10*
2 working sets BB rows*225x6,225x5*drop to 135x6*
3 sets seated rows*med. underhand grip w/ez bar*200x7,230x7,260x5*
4 sets pulldowns*wide overhand grip*180x5,180x5,200x5,200x4*
3 sets HS high row machine*135x7,160x7,180x5*drop to 90x7* lbs per side*
BICEPS
3 sets one arm preacher curl machine*30x15,50x12,70x8*
3 sets altern. DB curls*10x10,35x7,35x5*
2 sets DB hammer curls*60x6,75x4*drop to 40x6*
it's been a minute so let me catch up!
Sunday Feb. 17th
25 mins recumbent bike
10 min tread mill
10 min recument bike
45 mins
banana,gatorade
CHEST/DELTS/TRAPS
CHEST
4 warm up sets decline machine press*bar,50x10,90x10,140x8*
2 working sets*180x7,220x6*
3 sets incline BB bench press*175x6,195x5,205x4*drop to 135x6*
DELTS
4 sets BB shoulder press*135X8,165X6,175X5,185X4*drop to 135x4,95x6*
2 super sets* DB front raises*5x15,10x15*
*DB side raises*5x10,10x10*
*DB rear raises*5x8,10x8*
2 working sets DB side raises*40x8,45x7*drop to 20x10,10x10*
TRAPS
4 sets smith machine shrugs*185x10,225x10,275x8,315x6*drop to 225x6*
Mon. Feb 18th off
Tues. Feb. 19th 45 mins cardio
Wed. Feb 20th 70 mins cardio
25 mins recumbent bike
10 min tread mill
10 min recument bike
45 mins
banana,gatorade
CHEST/DELTS/TRAPS
CHEST
4 warm up sets decline machine press*bar,50x10,90x10,140x8*
2 working sets*180x7,220x6*
3 sets incline BB bench press*175x6,195x5,205x4*drop to 135x6*
DELTS
4 sets BB shoulder press*135X8,165X6,175X5,185X4*drop to 135x4,95x6*
2 super sets* DB front raises*5x15,10x15*
*DB side raises*5x10,10x10*
*DB rear raises*5x8,10x8*
2 working sets DB side raises*40x8,45x7*drop to 20x10,10x10*
TRAPS
4 sets smith machine shrugs*185x10,225x10,275x8,315x6*drop to 225x6*
Mon. Feb 18th off
Tues. Feb. 19th 45 mins cardio
Wed. Feb 20th 70 mins cardio
Saturday, February 16, 2008
Legs/Calves
10 g BCAA's in crystal light
cytomax
33 mins recumbent bike
12 mins tread mill
45 mins cardio
banana,gatorade
LEGS
5 warm up sets leg extensions
2 warm up sets standing leg curls
3 warm up sets squats
4 working sets squats*185x10,225x8,245x6,265x5*
4 sets leg press*380x10,560x10,650x10,740x5*drop to 380x20*plus 10 more rest pause reps
1 working sets leg extensions*100x10*drop to 50x8*50x10*50x8*superset
2 sets stiff legged deadlifts*100x10,110x9*
CALVES
3 sets seated calf raises*90x9,90x9,135x8*
10 g BCAA's in crystal light
cytomax
30 mins stationary bike
total cardio=75 mins
2 scoops whey in water
1 packet ramen noodles
about 8oz. gatorade
cytomax
33 mins recumbent bike
12 mins tread mill
45 mins cardio
banana,gatorade
LEGS
5 warm up sets leg extensions
2 warm up sets standing leg curls
3 warm up sets squats
4 working sets squats*185x10,225x8,245x6,265x5*
4 sets leg press*380x10,560x10,650x10,740x5*drop to 380x20*plus 10 more rest pause reps
1 working sets leg extensions*100x10*drop to 50x8*50x10*50x8*superset
2 sets stiff legged deadlifts*100x10,110x9*
CALVES
3 sets seated calf raises*90x9,90x9,135x8*
10 g BCAA's in crystal light
cytomax
30 mins stationary bike
total cardio=75 mins
2 scoops whey in water
1 packet ramen noodles
about 8oz. gatorade
Friday, February 15, 2008
Cardio
just cardio this week
I've been stressed at work and trying to work on several paintings/prints for an upcoming show
Mon. Feb. 11th**95 mins cardio
Tues. Feb. 12-* * 90 mins cardio
Wed. Feb. 13-* *65 mins cardio
Thurs. Feb. 14-off
Fri. Feb. 15--* *50 mins cardio
I've been stressed at work and trying to work on several paintings/prints for an upcoming show
Mon. Feb. 11th**95 mins cardio
Tues. Feb. 12-* * 90 mins cardio
Wed. Feb. 13-* *65 mins cardio
Thurs. Feb. 14-off
Fri. Feb. 15--* *50 mins cardio
Sunday Feb. 10th Legs/Calves
10 g BCAA's in crystal light
cytomax
40 mins recumbent bike
LEGS
5 warm up sets leg extensions
2 warm up sets standing leg curls
2 warm up sets seated leg curls
5 sets leg press*270x10,360x10,450x10,540x10,630x10*
3 super sets seated leg curls*70x8,90x8,110x8*
*leg extensions*80x10,80x10,80x10*leg extensions done unilaterally*
1 drop set leg extensions 100x10*drop set to 50x8,50x9*done unilaterally*
CALVES
4 sets seated calf raises*45x10,45x10,90x10,135x5
10g BCAA's
30 mins stationary bike
total cardio =70 mins
cytomax
40 mins recumbent bike
LEGS
5 warm up sets leg extensions
2 warm up sets standing leg curls
2 warm up sets seated leg curls
5 sets leg press*270x10,360x10,450x10,540x10,630x10*
3 super sets seated leg curls*70x8,90x8,110x8*
*leg extensions*80x10,80x10,80x10*leg extensions done unilaterally*
1 drop set leg extensions 100x10*drop set to 50x8,50x9*done unilaterally*
CALVES
4 sets seated calf raises*45x10,45x10,90x10,135x5
10g BCAA's
30 mins stationary bike
total cardio =70 mins
Workout Updates
ok I've been super busy at work and doing my art thing and really have been lagging on updating my workout log.
sheesh!
Friday Feb. 8th
cardio at home 95 mins/ 6 sets of crunches
Sat. Feb. 9th. Chest/Delts/Triceps/Traps
12 mins tread mill
35 mins recumbent bike
5 mins tread mill
52 mins cardio
CHEST
2 warm up sets flat bench DB flyes
3 warm up sets flat DB bench press
3 working sets flat DB bench press*80x8,95x8,95x5*
2 sets decline machine press*180x8,210x6*
TRICEPS
3 sets close grip bench press*135x10,185x6,205x4*drop to 135x10*
DELTS
3 sets BB shoulder press*135x8,155x6,165x3*drop to 135x5,95x5*
3 supersets*DB front raises*5x15,10x15,15x10*
*DB side raises*5x15,10x15,15x10*
*DB rear raises*5x8,10x8,15x8*
2 sets DB side raises*35x8,40x7*drop to 15x10,10x10*
TRAPS
4 sets smith machine shrugs*185x9,225x9,275x6,315x6*drop to 225x9*
20 mins stationary bike
10 g BCAA's in crystal light
total cardio for the day 72 mins.
sheesh!
Friday Feb. 8th
cardio at home 95 mins/ 6 sets of crunches
Sat. Feb. 9th. Chest/Delts/Triceps/Traps
12 mins tread mill
35 mins recumbent bike
5 mins tread mill
52 mins cardio
CHEST
2 warm up sets flat bench DB flyes
3 warm up sets flat DB bench press
3 working sets flat DB bench press*80x8,95x8,95x5*
2 sets decline machine press*180x8,210x6*
TRICEPS
3 sets close grip bench press*135x10,185x6,205x4*drop to 135x10*
DELTS
3 sets BB shoulder press*135x8,155x6,165x3*drop to 135x5,95x5*
3 supersets*DB front raises*5x15,10x15,15x10*
*DB side raises*5x15,10x15,15x10*
*DB rear raises*5x8,10x8,15x8*
2 sets DB side raises*35x8,40x7*drop to 15x10,10x10*
TRAPS
4 sets smith machine shrugs*185x9,225x9,275x6,315x6*drop to 225x9*
20 mins stationary bike
10 g BCAA's in crystal light
total cardio for the day 72 mins.
Thursday, February 7, 2008
Back/Biceps/Forearms
10 g BCAA's before and during cardio
35 mins recumbent bike
11 mins tread mill
11 mins recumbent bike
total cardio = 57 mins
banana,gatorade
10 g BCAA's in crystal light
cytomax during lifts
BACK
2 warm up sets wide overhand grip pulldowns*140x8,170x8*
3 working sets wide overhand grip pulldowns*200x6,220x6,230x5*drop to 160x6*
3 sets BB rows*135x15,185x10,225x5*drop to 135x8*
2 sets seated rows*med underhand grip w/ez bar*230x8,260x6*
3 sets HS high row machine*135x9,160x7,180x5*drop to 90x5*lbs per side*
BICEPS/FOREARMS
3 supersets DB hammer curls*10x8,20x8,35x8*
*altern. DB curls*10x8,20x8,35x6*grip was starting to give out*
2 sets ez bar curls*85x10,100x5*drop to 65x5*
2 sets reverse curls*using pre-weighted bb's*70x8,80x8*
stretching
2 scoops whey in water
G2 drink
35 mins recumbent bike
11 mins tread mill
11 mins recumbent bike
total cardio = 57 mins
banana,gatorade
10 g BCAA's in crystal light
cytomax during lifts
BACK
2 warm up sets wide overhand grip pulldowns*140x8,170x8*
3 working sets wide overhand grip pulldowns*200x6,220x6,230x5*drop to 160x6*
3 sets BB rows*135x15,185x10,225x5*drop to 135x8*
2 sets seated rows*med underhand grip w/ez bar*230x8,260x6*
3 sets HS high row machine*135x9,160x7,180x5*drop to 90x5*lbs per side*
BICEPS/FOREARMS
3 supersets DB hammer curls*10x8,20x8,35x8*
*altern. DB curls*10x8,20x8,35x6*grip was starting to give out*
2 sets ez bar curls*85x10,100x5*drop to 65x5*
2 sets reverse curls*using pre-weighted bb's*70x8,80x8*
stretching
2 scoops whey in water
G2 drink
Sunday Feb. 3 Legs/Calves
10 g BCAA's before and during cardio
30 mins recumbent bike
15 mins tread mill
10 min recumbent bike
20 min stationary bike
banana,gatorade
10 g BCAA's in crystal light and cytomax during lifts
LEGS
5 warm up sets leg extensions
2 warm up sets standing leg curls
8 sets squats*bar,135x10,135x10,135x10,185x10,185x6,225x6*
5 sets stiff legged deadlifts*135x8,135x8,135x8,135x8,225x8*
3 sets leg press*450x8,540x10,630x8*drop to 360x20 rest pause*12 more reps
2 working sets leg extensions*90x10,100x6*drop to 50x7,50x8,50x10*done unilaterally*
*since my right knee has been hurting I just wanted to pump alot of blood in my legs this week,not really going heavy but concentrating on the squeeze*
CALVES
3 sets calves*45x10,45x10,45x10*
30 mins recumbent bike
15 mins tread mill
10 min recumbent bike
20 min stationary bike
banana,gatorade
10 g BCAA's in crystal light and cytomax during lifts
LEGS
5 warm up sets leg extensions
2 warm up sets standing leg curls
8 sets squats*bar,135x10,135x10,135x10,185x10,185x6,225x6*
5 sets stiff legged deadlifts*135x8,135x8,135x8,135x8,225x8*
3 sets leg press*450x8,540x10,630x8*drop to 360x20 rest pause*12 more reps
2 working sets leg extensions*90x10,100x6*drop to 50x7,50x8,50x10*done unilaterally*
*since my right knee has been hurting I just wanted to pump alot of blood in my legs this week,not really going heavy but concentrating on the squeeze*
CALVES
3 sets calves*45x10,45x10,45x10*
Saturday Feb. 2nd Chest/Triceps/Traps
10g BCAA before during cardio
25 min recumbent bike
12 mins tread mill
25 mins recumbent bike
total cardio=62 mins
banana,gatorade
10g BCAA in crystal light
cytomax during lifts
CHEST
2 warm up sets flat bench DB flyes
3 warm up sets flat DB bench press
3 working sets flat DB bench press*75x8,90x8,95x5*
3 sets HS decline machine press*180x7,210x5,220x5*
TRICEPS
3 sets close grip bench press*135x10,175x6,195x5*drop to 135x8*
3 supersets pressdowns*140x10,150x10,155x8*
*overhead tricep extensions*140x4,110x5,100x8,110x8*using the ez bar attach. was much harder than the V bar
TRAPS
4 sets smith machine shrugs*185x10,225x10,275x8,315x6*drop to 225x7*
25 min recumbent bike
12 mins tread mill
25 mins recumbent bike
total cardio=62 mins
banana,gatorade
10g BCAA in crystal light
cytomax during lifts
CHEST
2 warm up sets flat bench DB flyes
3 warm up sets flat DB bench press
3 working sets flat DB bench press*75x8,90x8,95x5*
3 sets HS decline machine press*180x7,210x5,220x5*
TRICEPS
3 sets close grip bench press*135x10,175x6,195x5*drop to 135x8*
3 supersets pressdowns*140x10,150x10,155x8*
*overhead tricep extensions*140x4,110x5,100x8,110x8*using the ez bar attach. was much harder than the V bar
TRAPS
4 sets smith machine shrugs*185x10,225x10,275x8,315x6*drop to 225x7*
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