Wednesday, July 28, 2010

July 28th

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

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

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