7.7 - 7.9.09

July 7th -

Back/Abs

Warm up: walk to gym, 6 min; elliptical 5 min.

Compound sets - little or no rest between exercises or sets

lat pulldown front & back 12/60, 12/65, 10/70
seated row 12/110 X 3
upright cable row 12/60 X 3

5 minutes treadmill run

U - T - I - Ls 15/10 each
single point dumbbell row 16/24
pushups 10 (stability ball then flat then decline)
Repeat for 3 sets

5 minutes treadmill run

hanging ab raise 15
weighted stability ball crunch 25/25
low plank hold 30 sec
boat pose hold 20 sec
Repeat for 3 sets

10 minutes stair master
6 minutes walk home
Total workout time: 1 hr 30 min. (not including stretch)

Later: 30 minutes cardio (10 stationary bike, 20 elliptical)

July 8th

walk to gym 6 min.
45 minutes of quarter mile repeats on treadmill, heart rate 143 - 164
walk home from gym 6 min.

45 min. walk with Cathy

July 9th - legs/glutes/abs

walk to gym 6 min.
elliptical 10 min.

compound sets little or no rest between sets

dumbbell squat 15/50
walking deadlift 10 sets/24
sumo squat 15/50
Repeat for 3 sets

5 min. treadmill run

butt blaster 10/75 each side
lying leg curl 12/45
step ups 12" step 10/20 each side
Repeat for 3 sets

4 min. treadmill run (someone came & was talking, made it hard to sprint)

walking lunge 16/20
band side step w/weight 10/10
reverse lunge off bench 8" 8/20 each side
Repeat for 3 sets

5 min. treadmill run

wide legged sit up 20
medicine ball transfer 8/10
Repeat

11 minutes elliptical
6 minute walk home

Total workout time: 1 hr 39 minutes... plus stretch