short warm up run squats 12x135, 12x185, 3x10x255 leg extensions - 140x12, 140x12, 140x11 leg press - 3x12x440 straight leg calf raises - 4x20 leg curl - 11x110,10x110, 9x110 seated calf raises - 4x20 3 on the eliptical weight loss course
4x30 leg raises 4x30 back extensions 4x30 side crunches each side 4x30 crunches 3x1 min isometric v sit up 3x1 min isometric supermans 4 miles on the eliptical cross training course 2
chin ups 11,9,8 close grip pull downs 140x12,11,9 v grip pull downs 120x12 Dumbbell shoulder press 55x10,9,7 shrugs 75x12,11,10 side raises 12,12,10 2.9 on the eliptical interval course
short warm up run squats 12x135, 12x185, 3x10x255 leg extensions - 150x12,10,10 leg press - 3x12x460 straight leg calf raises - 4x20 leg curl - 12x110,10x110, 10x110 seated calf raises - 4x20 3 mile bike ride.
push ups 3 sets Bench press 175 x12, 175x10, 175x9 Flys 45x12x3 incline press 150x11,9,9 lying tricep press 80x12, 80x10, 80x10 tricep press 140x12,10,10 3 mile bike ride
Yesterday Usual ab and core work and 4 miles on the eliptical interval course. Today chin ups 11,9,8 close grip pull downs 140x12,11,8 v grip pull downs 120x11 Dumbbell shoulder press 55x10,9,9 shrugs 75x12,11,10 side raises 12,12,10 3.3 on cross training course 2
short warm up run squats 12x135, 12x185, 3x10x265 leg extensions - 150x12,10,10 leg press - 3x12x460 straight leg calf raises - 4x20 leg curl - 12x110,10x110, 9x110 seated calf raises - 4x20 3 mile bike ride.
push ups 3 sets Bench press 175 x12, 175x10, 175x9 Flys 45x12x3 incline press 150x11,9,9 lying tricep press 80x12, 80x10, 80x10 tricep press 140x12,11,10 3.2 on the interval course.
Tues - 7 miles on the eliptical Thurs. Ab/core work out and 3.7 on the eliptical Today chin ups 10,10,8 close grip pull downs 150x10,10,8 v grip pull downs 120x12 Dumbbell shoulder press 55x12,10,9 shrugs 75x12,12,11 side raises 12,12,12 3.2 on the eliptical cross training course 1
short warm up run squats 12x135, 12x185, 3x10x265 leg extensions - 150x12,10,10 leg press - 3x12x460 straight leg calf raises - 4x20 leg curl - 12x110,10x110, 9x110 seated calf raises - 4x20 3.2 on the weight loss course.
push ups 3 sets Bench press 175 x12, 175x10, 175x10 Flys 45x12x3 incline press 150x11,9,9 lying tricep press 80x12, 80x10, 80x10 tricep press 140x12,11,10 3.6 on the cross training course 2.
chin ups 10,10,8 close grip pull downs 150x11,10,8 v grip pull downs 120x12 Dumbbell shoulder press 55x12,10,9 shrugs 75x12,12,10 side raises 12,12,12 3.2 on the eliptical cross training course 2
short warm up run squats 12x135, 12x185, 3x10x275 leg extensions - 150x12,10,10 leg press - 3x12x460 straight leg calf raises - 4x20 leg curl - 12x110,10x110, 9x110 seated calf raises - 4x20 3.4 on the weight loss course.
push ups 3 sets Bench press 185x10, 185x9, 185x7 Flys 45x12x3 incline press 150x11,9,9 lying tricep press 80x12, 80x10, 80x10 tricep press 140x12,11,10 3.2 on the cross training course 1.