Leg Day!

Today was leg day, minus the squats. My left knee ( the one with terrible tendonitis) had been acting up again. I opted for 4 exercises today with 6 sets and finished it off with 350 calories worth of moderate level cardio. :) The weight on the adductors is pretty low to what most people can do. Back in college I played lacrosse and ended up tearing my left hip flexor. After 3 weeks of crutches and therapy, I was cleared to play. That very same day I tore the right one. Since then I decided to be more careful with those! I wouldn't wish that kind of pain or misery on anyone!

Time to complete: 1.5 hours

                 

Exercise	Wt/Rep	Wt/Rep	Wt/Rep	Wt/Rep	Wt/Rep	Wt/Rep
Adductor	30lbs/15 reps	30lbs/15reps	35lbs, 15 reps	35lbs, 15 reps	35lbs, 15reps	35lbs,15 reps
Abductor	60lbs, 15reps	60lbs, 15 reps	75lbs, 15 reps	80lbs, 15reps	80lbs, 15reps	85lbs, 15reps
Leg extension	40lbs, 15reps	45lbs, 15reps	50lbs, 15reps	50lbs, 15reps	55lbs, 15reps	60lbs,15reps
Leg press	100lbs, 15reps	110lbs, 15reps	115lbs, 15reps	115lbs, 15reps	120lbs, 15reps	120lbs, 15reps

Bike:                                                               Elliptical:

30mins                                                             20mins

175 Calories                                                     175 Calories

6.04 miles                                                        2.03 miles

Been a busy bee!

It's  been quite some time since I've posted any workouts. These past few weeks have been pretty crazy! I had graduation, my cousins memorial golf tournament, the All-Star Race and last night my amazing boyfriend flew me down to Florida to spend the weekend with him! It was quite the surprise since he had just decided yesterday morning! Basically he's the best person ever! Anyways, here's the workouts for this past week. We're hitting the gym later on this morning before we hit the beach!


Time to complete: 40 minutes

Monday:

Elliptical: 10 minutes level 9

Set 1:

Seated Row 55lbs, 15 reps

Overhead Rear Deltoid Fly 5lbs each cable, 15 reps

Tricep Cable Extension: 20 lbs, 15 reps

Repeat 3 times

Set 2:

 Bicep curls: 30lb bar, 15reps

Barbell Press: 30lbs, 15reps

Repeat 3 times

Set 3:

Lateral shoulder Raises: 8lbs, 15reps

Forward Shoulder Raises: 8lbs, 15 reps

Repeat 3 times



Tuesday:

Exercise	Wt/Rep	Wt/Rep	Wt/Rep	Wt/Rep	Wt/Rep
Squat	65lbs/10reps	85lbs/10reps	105lbs/8reps	85lbs/10reps	65lbs/12reps
Deadlift	50lbs/15reps	50lbs/15reps	50lbs/15reps	50lbs/15reps	50lbs/15reps
Leg Extension	30lbs/25reps	30lbs/25reps	30lbs/25reps	30lbs/25reps	30lbs/25reps
Body Squat	20 reps	20 reps	20 reps	20 reps	20 reps

Wednesday:

Light jog: (Hill option, level 7) 5.0mph 25 minutes
Completed: 1.89mph 217 Calories burned

Easy Bar Preacher Curls: 20lbs, 20reps
Cable Tricep Extensions: 20lbs 25 reps
Repeat 4 times

Cable Bicep Curls: 10lbs, 20reps
Cable Tricep Extensions: 20lbs, 20 reps
Repeat 4 times

Overhead Rear Deltoid  Cable Fly: 5lbs each cable, 20reps
Cable Flys: 5lb, 20 reps
Repeat 4 times

Double Bicep Cable Curls: 5lbs, 20 reps
Repeat 4 times

Thursday: Rest Day!

3 days worth of workouts :)

Monday: You'll be feeling this in 2 days. The weight isn't much alone, but throwing the sprints in there with it was tough. You'll be tired after this one, I slept like a baby.

30 seconds 4.0mph

30 seconds: 6.0mph

30 seconds: 9.0mph

Repeat 10 times

Exercise	Reps/Wt	Reps/Wt	Reps/Wt	Reps/Wt	Reps/Wt	Reps/Wt	Reps/Wt
Squats	65/10	85/10	105/8	125/7	145/4	105/8	85/10
Deadlifts	65/10	85/8	105/5
Calf raises	45/25	45/25	45/25
Leg Extensions	20/30	20/30	20/30	20/30
Leg Press	40/30	40/30	40/30
Leg Raises (Abs)	12	12	12	12	12

Tuesday:

30 seconds: 4.0mph

30 seconds: 6.0mph

30 seconds: 9.0mph

Repeat 4 times

Seated Row: 40lbs: 20 reps 

1 arm tricep extension w/ cable: 5 lbs

Overhead bar press: 30 lbs: 20 reps 

Overhead Rear Deltoid Flys: 5lbs each cable

Flys: 5 lbs each cable

Tricep Rope Extensions: 20lbs, 20 reps

Repeat 4 times

Wednesday:  I had a terrible migraine all day today and I thought the gym would help, but it didn't. I decided to just finish with abs today after my short run instead of being miserable and unproductive during my workout. Unfortunately, I still have it. So I believe it's time for bed :(

30 seconds: 4.0mph

30 seconds 6.0mph

30 seconds: 9.0mph

Incline situps: 15 reps 

Leg Raises: 15 reps

Reverse Incline Crunches: 10 reps 

Butterly crunches:  25 reps

Bicycles: 25 reps

Repeat 3 times

* Side note:* Don't use your arms to pull you up on the reverse incline crunches. This exercise is meant to work your core not your arms.

 Duh it's hard and duh it's going to hurt. Just do it!