Cardio

Just cardio this week:


25 minute lap swim (about 26 laps)
30 minutes stationary bike
30 minutes recumbent bike

Lower Body Workout

Today was my last weight workout until a week from Monday! I take 1 week off every quarter. Then I start NROLFW!


Cardio: 25 minute jog, 30 minute walk, 30 minutes recumbent bike.

Strength:
Seated leg press: 3 x 10 120 pounds
Seated leg abduction: 3 x 10 60 pounds
Seated hamstring curl: 3 x 10 35 pounds
Seated leg raise: 3 x 10 35 pounds
Dumbbell squats: 3 x 10 25 pounds
Pliets: 3 x 10 12 pounds
Trunk twists: 3 x 15
Crunches: 3 x 15
Reverse crunches: 3 x 15

Upper Body Workout

Cardio: 60 minutes on stationary bike at 13 mph. 20 minute walk

Strength:
Dumbbell chest press: 3 x 10 25 pounds
Dumbbell chest flye: 3 x 10 20 pounds
Lying dumbbell pullover: 3 x 10 25 pounds
Dumbbell shoulder press: 3 x 10 10 pounds
Lat pulldown: 3 x 10 45 pounds
Dumbbell shoulder shrug: 3 x 10 15 pounds.

Cardio

Today was cardio day!
Treadmill: 30 minute jog at 5 mph, then 30 minute walk at 3.5 mph. Then 30 minutes on the recumbent. I burned over 500 calories!

Lower Body Workout

Cardio: 20 minute swim (500 yards), 60 minutes on the stationary bike at 12.5 mph

Strength:
Seated leg press: 3 x 10 120 pounds
Seated calf raise: 3 x 10 120 pounds
Seated leg extension: 3 x 10 35 pounds
Seated hamstring curl: 3 x 10 35 pounds
Seated adductor: 3 x 10 50 pounds
Seated abductor: 3 x 10 65 pounds
Dumbbell squats: 3 x 10 25 pounds
Crunches: 3 x 15
Reverse crunches: 3 x 15

Upper Body Workout

Cardio: 40 minute jog, pace running. 30 minutes on the recumbent bike.

Strength:
Assisted dips: 3 x 8
Assisted chinups: 3 x 8
Lat pulldown: 3 x 10 40 pounds
Lat pullover: 3 x 10 25 pounds
Incline chest flye: 3 x 10 20 pounds
Overhead dumbbell press: 3 x 10 12 pounds
Rear deltoid row: 3 x 10 45 pounds

Lower Body Workout

Cardio:
30 minute jog with intervals, 30 minutes walking on the treadmill at 3.5 mph

Strength:
Seated leg press: 3 x 10 120 pounds
Seated calf raise: 3x 10 120 pounds
Seated leg extension: 3 x 10 35 pounds
Seated hamstring curl: 3 x 10 30 pounds
Seated leg abduction: 3 x 10 65 pounds
Seated leg adduction: 3 x 10 45 pounds
Dumbbell squats: 3 x 10 25 pounds
Pliets: 3 x 10 10 pounds
Trunk twists: 3 x 15
Crunches: 3 x 15
Reverse crunches: 3 x 15

Upper Body Workout

Cardio: 60 minutes on the stationary bike at 12.5 mph. 30 minutes on treadmill at 3.5 mph

Strength:

Incline chest flye: 3 x 10 20 pounds
Assisted Dips: 3 x 10
Assisted Pull ups: 3 x 10
Lat pulldown 3 x 10 40 pounds
Lying dumbbell lat pullover: 3 x 10 20 pounds
Bicep curls: 3 x 10 15 pounds
Triceps kickback: 3 x 10 12 pounds
Front raise: 3 x 10 8 pounds
Shoulder shrug: 3 x 10 15 pounds
Seated french press: 3 x 10 10 pounds

Mini Tri

Cardio: I did a mini triathlon today. Swam for 25 minutes (500 yards), then 30 minutes on the stationary bike at 12 mph, then 30 minute jog - about 2.5 miles. Phew!

Lower Body Workout

Cardio: 60 minutes on stationary bike, 25 minute treadmill walk (3.5 mph)

Strength:
Seated leg press: 3 x 10 120 pounds
Seated calf raise: 3 x 10 120 pounds
Seated leg extension: 3 x 10 35 pounds
Seated leg adduction: 3 x 10 45 pounds
Seated hamstring curl: 3 x 10 30 pounds
Dumbbell squat: 3 x 10 25 pounds
Dumbbell dead lifts: 3 x 10 25 pounds
Leg lifts: 3 x 10

Upper Body Workout

Cardio: 30 minute jog. 30 minutes on the recumbent bike.


Strength:
Bicep curls: 3 x 10 15 pounds
Tricep kickbacks: 3 x 10 10 pounds
Bent lateral raise: 3 x 10 8 pounds
Lying dumbbell pullover: 3 x 10 20 pounds
Dumbbell chest press: 3 x 10 25 pounds
Lying triceps extension: 3 x 10 10 pounds
Lat pulldowns: 3 x 10 (cybex)
Assisted chin ups: 3 x 10
Assisted dips: 3 x 10
Front raise: 3 x 10 8 pounds

Cardio

Last workout for the weekend!


Did 30 minutes on the treadmill at 3.5 miles per hour.
Then 30 minutes on the stationary bike.
Then 25 on the recumbent to cool down.

Lower Body Workout

Cardio: 400 yard swim (16 laps), 40 minute jog with some speed work.

Strength:
Seated leg press: 3 x 10 120 pounds
Seated calf raise: 3 x 10 120 pounds
Seated leg extension: 3 x 10 35 pounds
Seated leg abduction: 3 x 10 60 pounds
Seated leg adduction: 3 x 10 45 pounds
Seated hamstring curl: 3 x 10 30 pounds
1 legged dumbbell deadlifts: 3 x 10 20 pounds
Pliets: 3 x 10 15 pounds
Glute bridges: 3 x 15
Crunches: 3 x 15
Bicycle: 3 x 15

Upper Body Workout

Cardio:
30 minutes upright stationary bike, 30 minutes recumbent.


Strength:
Mostly machines today.
Chest press: 3 x 10 40 pounds
Lat pulldown: 3 x 10 55 pounds
Preacher curl: 3 x 10 30 pounds
Triceps push: 3 x 10 30 pounds
Lateral raise: 3 x 10 30 pounds
Lat row: 3 x 10 45 pounds
Deltoid press: 3 x 10 30 pounds
Assisted dips: 3 x 10
Dumbbells:
Triceps kickback: 3 x 10 12 pounds
Incline chest flye: 3 x 10 20 pounds

Lower Body Workout

Cardio: 30 minutes on upright stationary bike with intervals. 30 minutes steady state on recumbent.


Strength:
Seated leg press: 3 x 10 120 pounds
Seated calf raise: 3 x 10 120 pounds
Seated adductor: 3 x 10 50 pounds
Seated abductor: 3 x 10 70 pounds
Seated leg raise: 3 x 10 35 pounds
Standing leg kickback: 3 x 10 (setting 2 on Cybex)
Barbell good mornings: 3 x 15 20 pounds
Dumbbell squats: 3 x 10 20 pounds
Stationary lunges: 3 x 10 20 pounds
Planks: 3 x 30 second holds
Crunches: 3 x 15

Upper Body Workout

Cardio: 30 minute jog, 200 yard swim (10 minutes)

Strength:
Wood chops: 3 x 10
Assisted pullups: 3 x 10
Seated lat pull downs: 3 x 10
Arm pull downs: 3 x 10
(The above I did on a Cybex machine that only had numbers for weights, so I am not sure of the exact weight I did.)

Reverse pull ups: 3 x 10 bodyweight
Dumbbell preacher curl: 3 x 10 15 pounds
Dumbbell chest press: 2 x 10 20 pounds, 1 x 10 25 pounds
Flat dumbbell chest fly: 3 x 10 20 pounds
Dumbbell shoulder shrug: 3 x 10 15 pounds
Nosebreakers: 3 x 10 20 pounds

Cardio

Yesterday's workout:


30 minutes on the treadmill.
30 minutes on the recumbent bike.

Today is rest day!! It's really hard to take a complete rest day.

Mini Tri

Today I did myself a mini triathlon!

12 laps in the pool
30 minute jog
Lower body workout
20 minutes on the bike. It was awesome!

Strength:
Seated leg press: 3 x 10 115 pounds
Seated leg extension: 3 x 10 35 pounds
Seated hamstring curl: 3 x 10 30 pounds
Seated abduction: 3 x 10 50 pounds
Seated adduction: 3 x 10 35 pounds
Dumbbell deadlift: 3 x 10 20 pounds
Stability ball dolphin: 3 x 15
Crunches: 3 x 15
Reverse Crunches: 3 x 15

Upper Body Workout

Order of workout today:

Cardio: Stationary bike: 30 minutes

Strength:
Hammer curls: 3 x 15 10 pounds
Flat chest flye: 3 x 10 15 pounds
Lat pulldown: 3 x 10 50 pounds
Lat row: 3 x 10 40 pounds
Chest press: 3 x 10 40 pounds
Lateral raise: 3 x 10 30 pounds
Seated shoulder press: 3 x 10 30 pounds
Lying triceps extension: 3 x 10 10 pounds
Triceps kickback: 3 x 10 10 pounds

Cardio: Recumbent bike: 30 minutes

Lower Body Workout

Cardio: 300 yard swim, 35 minute jog.

Strength:
Leg press: 3 x 10 115 pounds
Seated calf raise: 3 x 15 115 pounds
Seated abductor: 3 x 15 50 pounds
Seated adductor: 3 x 15 40 pounds
Ab crunch: 3 x 15 40 pounds
Leg extensions: 3 x 10 35 pounds
Seated hamstring curl: 3 x 10 30 pounds
Stability ball dolphin: 3 x 15

Upper Body Workout

Had a good workout today:


Cardio: 55 minutes stationary bike

Strength:
Bicep curls: 3 x 10 15 pounds
Triceps kickback: 3 x 10 10 pounds
Upright row: 3 x 10 15 pounds
Lateral raise: 3 x 10 10 pounds
Overhead triceps press: 3 x 10 10 pounds
Incline chest flye: 3 x 10 15 pounds
Lying lat pullover: 3 x 12 20 pounds
Machine chest press: 3 x 10 40 pounds
Machine lat pulldown: 3 x 10 50 pounds