Had to stop with the legs due to pulling something early. I did a lot of stretching afterwards.
Elliptical - machine(Completed 30 minutes and 3.5 miles):
0×0x1
Squats:
90×10x2
100×10x1
Lunges:
40×10x1
Duration: 60 minutes
nrjyzr9 on April 9th 2008 in Cardio
Dumbbell Shoulder Press - Seated:
15x10x4
Upright Cable Row:
35x10x2
40x10x1
Dumbbel Rear Delt Raise:
10x10x2
15x10x1
Two Arm Cable Curl:
40x10x2
45x10x1
Standing T Cable Curls:
25x10x3
Dumbbell Concentration Curls(Each Arm):
10x10x1
15x10x1
Two Arm Dumbbell Tricep Extension:
20x10x3
Single Arm Tricep Pulldowns:
20x10x3
Two Arm Tricep Pulldowns:
25x10x2
30x10x1
Duration: 60 minutes
nrjyzr9 on April 7th 2008 in Bodybuilding
Just two different kinds of cardio today. Missed Saturday, so I made it up today. Ran for 2.8 miles on the treadmill (30 minutes) and then finished with 3.4 miles on the stationary bike (15 minutes). Burned a total of 455 calories.
Run:
0x0x1
Duration: 45 minutes
nrjyzr9 on April 6th 2008 in Cardio
Dumbbell Incline Bench Press:
15x12x2
20x12x2
Dumbbell Flat Press:
20x12x2
15x12x1
Cable Cross-Over:
30x12x2
20x12x1
Reverse Grip Lat Pulldown:
50x12x3
40x12x1
Bench Dips - Legs on Floor:
0x12x3
Knee Lifts:
0x12x3
Incline Leg Raise:
0x15x4
Duration: 60 minutes
nrjyzr9 on April 4th 2008 in Bodybuilding
Walked to and from work today for a total of 8.5 km.
Push-Up:
0x15x3
Sit-Up:
0x20x6
Duration: 30 minutes
nrjyzr9 on April 3rd 2008 in Cardio
Completed today’s normal workout with an additional 10 minutes of cardio on the elliptical machine (1.25 miles at level 8).
Barbell Squats:
90×10x2
100×10x2
Barbell Squats (2):
100×10x2
Leg Extentions:
55×10x3
Dumbbell Lunges:
40×10x3
Lying Leg Curl - machine:
30×10x1
Lying Leg Curl - machine (2):
35×10x2
Cable Standing Hip Extensions:
15×10x2
Cable Standing Hip Extensions (2):
10×10x1
Standing Calf Raise - machine:
90×10x3
Leg Kicks(Exercise used to substitute dumbbell straight leg deadlift.):
20×10x3
Duration: 90 minutes
nrjyzr9 on April 2nd 2008 in Bodybuilding