8.14.09 - 8.17.09

Friday, 8.14

Shoulders/quads/inner & outer thighs focus - lower weights/higher reps

warm up 10 min elliptical

delt fly machine 18/35
dumbbell one arm row 15/20 each side
lat raise front & side alt 12/20 sets
Repeat for 4 sets

2 min 6.0 mph treadmill

leg press 18/270
leg extension 15/60
sumo squat 18/40
Repeat for 4 sets

2 min 5.5 mph treadmill

stability ball crunch 20/15
stability ball jackknife 15
Repeat for 2 sets

10 min elliptical
7 min stretch

Total workout time: 1 hr 18 min

Walk/run 45 min

8.15.09

50 min walk

8.16.09

30 min walk

8.17.09

Those two days of active rest were GREAT. I also had a fantastic nap on Sunday.

lighter weights/higher reps Upper Body - giant sets

chest press 20/30
pec fly 20/30
pike pushups 15
lat pull down 20/50
back extension 15
Repeat for 3 sets

single arm cable series
lat raise 15/17.5 each side
kickback 15/17.5 each side
bicep curl 15/17.5 each side
shoulder press 15/17.5 each side
upright row 15/17.5 each side
woodchopper 15/50 each side
crossover 15/17.5 each side
Repeat for 3 sets

stability ball crunch w/weight 25/15
reach the sky w/KB 20/15
reverse crunch 20
Russian twist 15/15
Repeat for 2 sets

20 min treadmill running
15 minutes elliptical

Total workout time (not including stretching): 1 hr 41 min.

Still have to do Erinn's walk/run Couch to 5K program with her tonight

Edit later: 45 min run/walk with Erinn at the graveyard. Humid. Got very dark!