I haven't posted workouts in a while, so I decided to post the past week. I didn't workout that much, but at least I did SOME !!! Some of the weights I go really low weight on becuase of my deltoid injury. Arm is getting worse each week I think, it's really time I make an appointment with the orthopedist.
Monday, 11/10/08 - Upper Body w/trainer
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Hammer Lat Pull 70#/20 reps x 2 sets
Hammer Bench Press 20#/20 reps x 2 sets
Cable Reverse Flies 5#/20 reps x 2 sets (ridiculously low weight!!)
Arm Extensions 30#/20 reps x 2 sets
Cable Curls 15#/20 reps x 2 sets
Curl-up Crunches 2 sets of 20
Reverse Leg Lifts 2 sets of 20
Cardio: 30 minutes on elliptical, level 10-14 Crossramp, level 6-8 Resistance
Wednesday, 11/12/08 - Legs w/trainer
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Side step-up on bench 2 sets of 20
Standing Lunges off bench 2 sets of 20
Leg Extension 45#/20 reps; 50#/20 reps
Lying Leg Curls 30#/20 reps; 35#/20 reps
Calf Raises 20#/20 reps x 2 sets
Oblique Crunches 2 sets of 15
Cross Planks 2 sets of 20
Cardio: 35 minutes Bike
Thursday, 11/13/08 - Cardio
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45 minutes on elliptical
level 10-14 Crossramp, level 8 resistance
No workout again until today, Wednesday 11/19. We had the fires here in Chino Hills over the weekend and I think I had enough stress to keep my heart pumping LOL. Lugging boxes of pictures, albums, etc. into the car in case we had to evacuate (we ended up leaving voluntarily at 4:00am on Sunday morning) was good exercise.
Wednesday, 11/19/08 - Upperbody & some legs w/trainer
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Bench Press 45#/20 reps x 3 sets (last set only 15 because of deltoid pain)
Lat Rows 15#/20 reps x 2 sets; 20#/20 reps x 1 set
Lateral Raises 45#/20 reps x 3 sets
Leg Extension 45#/20 reps x 3 sets
Leg Curls 60#/20 reps x 3 sets
Calf Raises 20#/20 reps x 3 sets
Cardio: 45 minutes combo of bike & treadmill
I need to get my food under control. Each day is a new day for me.
Monday, 11/10/08 - Upper Body w/trainer
---------------------------------------------------
Hammer Lat Pull 70#/20 reps x 2 sets
Hammer Bench Press 20#/20 reps x 2 sets
Cable Reverse Flies 5#/20 reps x 2 sets (ridiculously low weight!!)
Arm Extensions 30#/20 reps x 2 sets
Cable Curls 15#/20 reps x 2 sets
Curl-up Crunches 2 sets of 20
Reverse Leg Lifts 2 sets of 20
Cardio: 30 minutes on elliptical, level 10-14 Crossramp, level 6-8 Resistance
Wednesday, 11/12/08 - Legs w/trainer
----------------------------------------------
Side step-up on bench 2 sets of 20
Standing Lunges off bench 2 sets of 20
Leg Extension 45#/20 reps; 50#/20 reps
Lying Leg Curls 30#/20 reps; 35#/20 reps
Calf Raises 20#/20 reps x 2 sets
Oblique Crunches 2 sets of 15
Cross Planks 2 sets of 20
Cardio: 35 minutes Bike
Thursday, 11/13/08 - Cardio
------------------------------------
45 minutes on elliptical
level 10-14 Crossramp, level 8 resistance
No workout again until today, Wednesday 11/19. We had the fires here in Chino Hills over the weekend and I think I had enough stress to keep my heart pumping LOL. Lugging boxes of pictures, albums, etc. into the car in case we had to evacuate (we ended up leaving voluntarily at 4:00am on Sunday morning) was good exercise.
Wednesday, 11/19/08 - Upperbody & some legs w/trainer
--------------------------------------------------------------------
Bench Press 45#/20 reps x 3 sets (last set only 15 because of deltoid pain)
Lat Rows 15#/20 reps x 2 sets; 20#/20 reps x 1 set
Lateral Raises 45#/20 reps x 3 sets
Leg Extension 45#/20 reps x 3 sets
Leg Curls 60#/20 reps x 3 sets
Calf Raises 20#/20 reps x 3 sets
Cardio: 45 minutes combo of bike & treadmill
I need to get my food under control. Each day is a new day for me.
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