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Weight History
showing entries 21 to 25 of 47
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28 August 2013
Upper Body
Precor Open Stride(Cardio Machine)
10 Min Step Level 5 Resistance 8
Lying Dumbbell Lat Pull Over
40lb 3x 8 reps
Nautilus Lat Pull Down
70lb 3x 8
Dumbbell Seated Over Head Press
20lb 3x 10
Arnold Press
20lb 3x 8
Seated Tri Overhead
3x 8 Left
3x 20 Right
Bench Press 45lb (Bar Only)
2x 8 Wide Hand
2x 8 Close Hand
Cable
Cross Body Delt Fly
From the Shoulder 7.5lb 2x 8
From the Floor Up 7.5lb 2x 8
Rotator Cuff
Outer 7.5lb 2x 8
Inner 7.5lb 1x 20
Fly
20lb ea side 2x 8
Hip Raise on a Decline Bench
1x12, 1x 10
**Worked out at 24hour Fitness @ Denver Tech Center
**Wendy's Salad: Nutritional values include an entire packet of dressing and cheese. I only used 1/4 of the dressing and not cheese
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27 August 2013
Abs/Cardio
32min Stepper Level 7 251 Calories
Weighted (2.5lb each leg)
Hip Raise on a Decline Bench
1x10, 1x 8, 1x 6
Scissor Kicks (hold on mat)
1x 50
Elevated Russian Twists 10lb Medicine Ball
2x 20
Plank (Side-Side)
1x 1:30min, 1x 1min
Modified V Sit Up w/o hands (holding 10lb Medicine Ball)
1x 20, 1x 25
Straight Leg Lifts (hold on mat)
1x 20
Cable Wood Chop (each side)
Horizontal
35lb 2x 8
Vertical
35lb 1x 8
37.5lb 1x 8
Seated Bench Crunch / Weighted Knee Tucks
15lb 3x 15
**Worked Out 24hour Fitness in Denver Tech Center
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26 August 2013
Lower Body
Tire Pull
Up & Back x2
Precor EFX Cardio Equipment
10min Incline 7, Resistance 10
Weighted
Bench Squat
10lb each hand 1x 1 min, 1x 25reps
Plié Squat over bench
25lb 2x 1 min
Ankle Weights 2.5lb ea Leg
Donkey Kicks
2x 1 min each leg (35reps)
Fire Hydrants
2x 1 min each leg (50reps/62reps)
Plate Leg Press Free Weight Machine
Feet High (Hams)
90lb 4x 8 (close-wide-close-wide)
Calf Raise
430lb 1x 30, 410lb 2x 20
Nautilus
Leg Extension
110lb 3x 8
Seated Leg Curl
70lb 3x 8
Hip Raise on a Decline Bench
3x 8
**Worked Out 24hour Fitness in Denver Tech Center
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25 August 2013
Saturday 24 August 2013
Didn't work out. Spent 2 hours doing yard work; mowing, raking and blowing
**Ate at baseball game
Black Bean Burger on Wheat bun with lettuce, tomato, onion and mustard
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23 August 2013
Lower Body
15min Kettle Bell Swing
2-handed 26lb 1min
1-handed 10lb 1min
Rest 1min
Repeat for 15min
Weighted
Bench Squat
10lb each hand 2x 1 min
Plié Squat over bench
26lb 2x 1 min
Ankle Weights 2.5lb ea Leg
Donkey Kicks
2x 1 min each leg
Fire Hydrants
2x 1 min each leg
Cybex Plate Leg Press Free Weight Machine
Feet High (Hams)
90lb 3x 8
Calf Raise
270lb 1x 30, 410lb 2x 30
Nautilus Leg Extension
110lb 2x 8 Reps
**Ate at Sky Sox Game (Guessed on Dinner Entry)
Black Bean Burger on Wheat Bun with lettuce, tomato, onion and mustard.
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