Weights:
db walking lunges
10lbs
15
db wall squats
10lbs
15
db bent over lateral raise
10/12
bent over row
50/60
bridge lifts on stability ball
15
ball roll-ins
15
Cardio
54 minutes
hrt 149
ran/walked hills (poleline)
weight 136.4
cal 1500
Wednesday, July 28, 2010
Tuesday, July 27, 2010
July 27th
Weights:
smith machine bench press
25/30
lying DB chest fly
20
push-ups
girls-14
cable tricep press down
3/+5
assisted dip machine
12/10
db bench step up
10
froggy jumbs
14
Cardio
biked to world gym-17mph
biked back 15mph-2minutes/sprint-30seconds
Felt good tell ride home started to get tired. SUPER hungry!
Diet 1500 cal
weight 136.5
smith machine bench press
25/30
lying DB chest fly
20
push-ups
girls-14
cable tricep press down
3/+5
assisted dip machine
12/10
db bench step up
10
froggy jumbs
14
Cardio
biked to world gym-17mph
biked back 15mph-2minutes/sprint-30seconds
Felt good tell ride home started to get tired. SUPER hungry!
Diet 1500 cal
weight 136.5
Monday, July 26, 2010
July 26th
Weights:
smith machine military press
15/18
8-8-6
seated lateral raise-machine
30/32
8-8-6
upright row-bar
20/30
8-8-6
lying hamstring curl-machine
50/60
8-8-6
ball roll ins
14-14-14
bridge butt lift with ball
14-14-14
ball roll ins
14-14-14
Cardio-40 mins
Treadmill Intervals
min/speed
5/6
1/4
4/6.5
1/5
3/7
1/5
2/7.5
1/5
1/8
1/5
3/7
1/5
2/7.5
1/5
1/8
1/5
5/6
4/4
Avg Hrt
158
Comments: Felt good, last 10 minutes were the hardest.
Diet
1500 cal
Weight
138
smith machine military press
15/18
8-8-6
seated lateral raise-machine
30/32
8-8-6
upright row-bar
20/30
8-8-6
lying hamstring curl-machine
50/60
8-8-6
ball roll ins
14-14-14
bridge butt lift with ball
14-14-14
ball roll ins
14-14-14
Cardio-40 mins
Treadmill Intervals
min/speed
5/6
1/4
4/6.5
1/5
3/7
1/5
2/7.5
1/5
1/8
1/5
3/7
1/5
2/7.5
1/5
1/8
1/5
5/6
4/4
Avg Hrt
158
Comments: Felt good, last 10 minutes were the hardest.
Diet
1500 cal
Weight
138
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