8.10 - 8.13.09

This catch up business is a pain.

8.10.09
Was at the gym extra early to get my workout in before driving w/my daughter to Cleveland to see her husband off to the Navy.

Back/Biceps/Abs

10 min treadmill warmup (walk then run)

wide grip lat pull down front & back 15/60 sets
seated row 15/110
upright row 15/65
Repeat for 4 sets

2:30 5.5 mph treadmill

lawnmowers 12/25 each side
prone row 12/55
back extension 12
Repeat for 4 sets

2:30 5.5 mph treadmill

concentration curl 12/20 each side for 2 sets, then 12/15
1 leg body bar curl 16/24
hammer curl seated 8/15 each side for 2 sets, then 12/12 each side
Repeat for 4 sets

Hanging ab raise 15
Crunchy frog 20
Repeat for 2 sets

Total workout time: 1 hr 11 min

And then a day of hither and yon, pillar to post.

8.11.09
hamstrings/glutes/abs
lighter weights, higher reps

10 min elliptical warm up

squats 15/40 for one set then 20/30
walking lunge 20/30
stability ball leg curl 20
Repeat for 3 sets

2:30 5.5 mph treadmill

lying leg curl machine 20/35
butt blaster 20/50 each side
1 leg dead lift 15/18 each side
Repeat for 4 sets

2:30 5.5 mph treadmill

Russian twist 20/10
plank hold 30 sec
1-knee in crunch 20 each side
Repeat for 3 sets

15 min elliptical
15 min treadmill quarter mile repeats, sprinting

Total workout time: 1 hr 33 min

LATER: 45 min trail run with Rhianna & Sasha

8.12.09

1 hr graveyard run with hill repeats

Later: 45 min walk/run with Erinn, helping her start first week of Couch to 5K

8.13.09
Chest/Triceps/Abs
lighter weights, higher reps

10 min elliptical warm up

flat bench chest press 20/30
pec fly 20/30
dumbbell pullover 15/30
Repeat for 4 sets

1 min 5.5 mph

pushups 15
triceps dips w/feet on stability ball 15
triceps pushdown 20/60
Repeat for 4 sets

2.0 min 5.5 mph

wide leg sit up 20
reverse crunch 20
Repeat for 2 sets

double crunch 20
bicycle 20
Repeat for 2 sets

15 min elliptical
10 min stairmaster
15 min stationary bike

Stretch

Total workout time: 1 hr 37 min.