Wednesday, October 12, 2005
Leg/Butt Day
3 sets of 10
Squats 60 lbs
3 sets of 25
Calf risers 0 lbs
3 sets of 10
Leg Press 140 lbs
Eliptical 20 min
I'm very annoyed that I didn't get in all my leg/butt exercises but my knee has been swollen and hurting most of this week. I remember from this Spring, it gives me fits when it is humid. So anyways, I'll try to finish leg workout tomorrow.

Thursday, October 13, 2005
Finish Leg/butt work out
3 sets of 10
Hip Extention (1 leg at a time) 110lbs
Leg Extention 80 lbs
Eliptical 20 min
Cross Trainer 10 min
Wore my knee brace, but knee still felt like it was on fire during cardio, oh well!

Thursday Evening
2 hours of yard work

Mon
AM rollerblading 20 min, gave the dog a bath believe me THAT was a good work out! JK
PM
3 sets of 8
Tricep Press 90 lbs
Overhead Press 50 lbs
Chest Press 55 lbs
Pull Ups 66 lbs (weight assisted)
Pull rope from floor height 60 lbs
Pull rope from 7 feet high 60 lbs
Eliptical 20 min

Thursday
Bicep/Back Day

Lat Pulldown 95 lbs 8,8,6
Compound Row 95 lbs 8,8,8
Lower Back 100lbs 9,9,9

(So, found my limit on the lat pulldow, but everything else still needs to have higher weight. Need gloves for lat pulldown)

Standing Barbell Curls 20lbs 8,8,5
FW Routine 10lbs 8,8,6
Preacher Curl 50lbs 8,4,4,1

Finding my limits and getting a better work out.

Cardio

Eliptical 30 min

Horizontal Push Pull, Horizontal plane back (pull)
Bent Barbell Rows
15 X 9, 17.5 X 9, 20 X 9
Rack Pulls
30 X 8, 35 X 8, 40 X 8
Dumbell Row
17.5 X 9, 20 X 9, 22.5 X 8


Calf Raisers
60 lbs on back, 4 sets of 10

Horizontal plane chest (push)Chest Press
55 X 8, 60 X 8, 60 X 7
Flat Barbell Press
25 X 8, 30 X 8, 30 X 7
Flat Flyes
15 X 8, 15 X 8, 15 X 7

Cardio
Crosstrainer 30 min, random profile, level 10 Heart rate 145-162

In case anyone is looking at this and wondering why I didn't just pick a weight and stay with it, it's because many of these exercises were brand new to me, and I was looking for the weight that would give me a good work out. Thanks for your patience!

Dominant Quads

Squats
100 X 10/10/10

Leg Press
150 X 10/6/6

Leg Extention
65 X 15/15/15



Bicep Work

Preacher Curl
50 X 8, 55 X 8, 60 X 6

Standing Barbell Curls
20 X 8, 25 X 6/2/2, 25 X 5/2

Dumbell Curls
15 X RA8/LA7, 15 X RA6/LA6, 15 X RA8/LA5

Cardio
Eliptical 10 min, level 1 running Heart rate 145-155
20 min, level 7, fast walking speed Heart rate 140-150

Tuesday
No formal workout today, just three hour housecleaning job at Maryn's.

http://www.shapefit.com/shoulder-ex...ll-presses.html

AKA Arnies.

Vertical Plane Back (Pull)

Lat. Pulldowns
95 X 8, 110 X 4/3

Pullovers
10 X 15, 15 X 9/9

Pullups (weight assisted)
68 X 5/5/6



Vertical Plane Shoulders (Push)

Overhead Press
40 X 8/7/8


"Arnies" (Twisting dumbell press)
12 1/2 X 8, 15 X 6, 15 X 7

Standing Barbell Press
10 X 8, 15 X 8/7

Seated Calves
25 X 25/25/25/25

You might want to try something for rear delts ie. bentover flyes, face pulls. And maybe side laterals, and one of your overhead pressing movements. I think I do something like:
Arnies
rear delts
side laterals

Just a thought.

Hip/Hamstring Dominant Leggs, Light Quad and Tricep Work

Hip Extention
130 X 8, 150 X 6/5

Seated Leg Curl
75 X 6/5/2/2

Prone Leg Curl
75 X 6/5/2/2

Leg Extention
75 X 20/20/20




Tricep Work

Pushdowns on Universal Machine
90 X 5/5/6


Dumbbell Kickback (both arms the same)
10 X 8, 15 X 5/6

Dumbbell Overhead Extensions (hands together on one dumbbell)
17.5 X 10, 20 X 15, 22.5 X 7

Cardio
Eliptical
Level 1, "ran" for 10 min
Mile in 7:11, total miles 1.4
Heart Rate: 150-156

Thanks Deb, I'll do that next week!

Checked out the "other place" some more, and didn't care for it. The people have a wealth of knowledge, but I can't stand the language!