Workout 01/03/2012 through 01//2012

01/03/2012 (Anderson)

Crosstrainer:  time:  22 mins, distance: 1.73 miles , steps: 2783 , calories: 339.9

Treadmill:  time:  11 mins, distance 0.60 mikes, calories: 125.8

Lateral Pull-Down (free weights):  5 reps of 12 at 60 lbs

Strive Leg Extension:  5 reps of 12 at 65 lbs

Strive Leg Curl:  5 reps of 12 at 70 lbs

Strive Back Extension:  5 reps of 12 at 180lbs

Strive Pec/Rear Fly/Delt:  5 reps of 12 at 70 lbs

Chest Press/lift (free weights) where I bend at a 45 degree angle arms extended and lift weight to my chest:  3 reps of 12 with 30 lb weight (barbell)

Assisted Push-ups with bar at 3rd peg (I can’t do push ups from the floor, so I do assisted push ups from an elevated bar, on the 3rd peg the bar is approximately 2.5 feet from floor)

12/30/2011 (Forest)

Crosstrainer:  time:  22 mins, distance: 1.68 miles , steps: 2699 , calories: 325.0

Treadmill:  time:  11 mins, distance ????, calories: 107.5

Lateral Pull-Down (free weights):  5 reps of 12 at 60 lbs

Tricep Pull-Down (free weights):  5 reps of 12 at 50 lbs

Strive Angled Calf:  5 reps of 12 at 160 lbs

Squats with 10 lb weight, 5 reps of 12

Bicep curl with 10 lb weight, 5 reps of 12

Tricep curl with 10 lb weight, 5 reps of 12

Lateral arm lifts 5 reps (3 each, beginning lift from front, then side, then back) with 5 lb weight in each hand

Assisted Push-ups with bar at 3rd peg (I can’t do push ups from the floor, so I do assisted push ups from an elevated bar, on the 3rd peg the bar is approximately 2.5 feet from floor)

3 reps of 12

12/31/2011 (Forest)

Crosstrainer:  time:  22 mins, distance: 1.66 miles , steps: 2668 , calories: 319.0

Treadmill:  time:  11 mins, distance ????, calories: 107.5

Lateral Pull-Down (free weights):  5 reps of 12 at 60 lbs

Strive Bicep Curl:  5 reps of 12 at 40 lbs

Strive Chest Press:  5 reps of 12 at 70 lbs

Strive Leg Extension:  5 reps of 12 at 65 lbs

Strive Leg Press:  5 reps of 12 at 145 lbs

Crunches:  5 reps of 12

Planks:  3 reps for 40 seconds each

Ball lift with green ball between ankles:  3 reps for 30 seconds each

01/01/2012

Took today off

01/02/2012 (Forest)

Crosstrainer:  time:  22 mins, distance: 1.67 miles , steps: 2598 , calories: 321.7

Treadmill:  time:  11 mins, distance ????, calories: 117.7

Strive Rotary Torso:  5 reps of 12 at 40 lbs right

5 reps of 12 at 40 lbs left

Strive Leg Extension:  5 reps of 12 at 65 lbs

Strive Leg Press:  5 reps of 12 at 145 lbs

Strive Angled Calf:  5 reps of 12 at 160 lbs

Strive Inner/Outer Thigh:  10 reps of 12 at 100 lbs (5 inner and 5 outer)

Lateral Pull-Down (free weights):  5 reps of 12 at 60 lbs

Tricep Pull-Down (free weights):  5 reps of 12 at 50 lbs

Lateral Shoulder Press (free weights):  3 reps of 12 at 10 lbs

Lunges with 8 lb weight in each hand, 2 reps of 5

Reverse Lunges with 8 lb weight in each hand, 2 reps of 5

Squats with 10 lb weight, 2 reps of 12, no more balance problems with this one

Advertisements

Workout 12/28/2011 through 01/02/2012

12/28/2011 (Anderson)

Met with Personal Trainer tonight:

He is encouraging me to move from the weight machines to free weights and showed me several upper body and arm exercises to add into my repertoire.  I am reluctant to try anything new because what I’ve been doing has worked so well.  I am, however, going to continue on the premise that when it comes to fitness these guys know better than I.  I STILL hate cardio though L

 

12/29/2011 (Anderson)

Crosstrainer:  time:  22 mins, distance: 1.77 miles , steps: 2807 , calories: 352.8

Treadmill:  time:  11 mins, distance 0.57 mikes, calories: 101.6

Lateral Pull-Down (free weights):  5 reps of 12 at 60 lbs

Tricep Pull-Down (free weights):  5 reps of 12 at 50 lbs

Strive Leg Extension:  5 reps of 12 at 60 lbs

Strive Leg Press:  5 reps of 12 at 140 lbs

Strive Leg Curl:  5 reps of 12 at 70 lbs

Shoulder/Chest Pull (free weights)kind of like a rowing motion:  5 reps of 12 at 60lbs

Chest Press/lift (free weights) where I bend at a 45 degree angle arms extended and lift weight to my chest:  5 reps of 12 with 30 lb weight (barbell)

Bicep Curl (free weights): 5 reps of 12 with 30 lb weight (barbell)

Lunges with 8 lb weight in each hand, 2 reps of 5

Reverse Lunges with 8 lb weight in each hand, 2 reps of 5

 

12/30/2011 (Forest)

Crosstrainer:  time:  22 mins, distance: 1.68 miles , steps: 2699 , calories: 325.0

Treadmill:  time:  11 mins, distance ????, calories: 107.5

Lateral Pull-Down (free weights):  5 reps of 12 at 60 lbs

Tricep Pull-Down (free weights):  5 reps of 12 at 50 lbs

Strive Angled Calf:  5 reps of 12 at 160 lbs

Squats with 10 lb weight, 5 reps of 12

Bicep curl with 10 lb weight, 5 reps of 12

Tricep curl with 10 lb weight, 5 reps of 12

Lateral arm lifts 5 reps (3 each, beginning lift from front, then side, then back) with 5 lb weight in each hand

Assisted Push-ups with bar at 3rd peg (I can’t do push ups from the floor, so I do assisted push ups from an elevated bar, on the 3rd peg the bar is approximately 2.5 feet from floor)

3 reps of 12

 

12/31/2011 (Forest)

Crosstrainer:  time:  22 mins, distance: 1.66 miles , steps: 2668 , calories: 319.0

Treadmill:  time:  11 mins, distance ????, calories: 107.5

Lateral Pull-Down (free weights):  5 reps of 12 at 60 lbs

Strive Bicep Curl:  5 reps of 12 at 40 lbs

Strive Chest Press:  5 reps of 12 at 70 lbs

Strive Leg Extension:  5 reps of 12 at 65 lbs

Strive Leg Press:  5 reps of 12 at 145 lbs

Crunches:  5 reps of 12

Planks:  3 reps for 40 seconds each

Ball lift with green ball between ankles:  3 reps for 30 seconds each

 

01/01/2012

Took today off

 

01/02/2012 (Forest)

Crosstrainer:  time:  22 mins, distance: 1.67 miles , steps: 2598 , calories: 321.7

Treadmill:  time:  11 mins, distance ????, calories: 117.7

Strive Rotary Torso:  5 reps of 12 at 40 lbs right

5 reps of 12 at 40 lbs left

Strive Leg Extension:  5 reps of 12 at 65 lbs

Strive Leg Press:  5 reps of 12 at 145 lbs

Strive Angled Calf:  5 reps of 12 at 160 lbs

Strive Inner/Outer Thigh:  10 reps of 12 at 100 lbs (5 inner and 5 outer)

Lateral Pull-Down (free weights):  5 reps of 12 at 60 lbs

Tricep Pull-Down (free weights):  5 reps of 12 at 50 lbs

Lateral Shoulder Press (free weights):  3 reps of 12 at 10 lbs

Lunges with 8 lb weight in each hand, 2 reps of 5

Reverse Lunges with 8 lb weight in each hand, 2 reps of 5

Squats with 10 lb weight, 2 reps of 12, no more balance problems with this one

Workout 12/24/2011 through 12/27/2011

12/24/2011 (Forest) (Arm Day)

Crosstrainer:  time:  22:00, steps: 2659, distance:  1.66 miles, cal:  321.9

I can’t say that I slacked today or not, because some machines are totally different than others. I try to get the same one every day so I can obsessively monitor my results, but sometimes I can’t do that.  Today was one of those days, and despite the multiple evils eyes I shot at the poor fella, he was NOT giving up his machine.

Treadmill:  time:  20:00, distance:  0.?????  miles, cal:  190

My treadmill shut off when there was a minute left at the first attempt!!  Right in midstride it just stopped.  I had glanced at the readout right before it did and saw I had gone 10 mins and there were 98 cals burned.  Told Rik, the guy working the counter, he looked at it and after a couple of minutes it came back on.  I jokingly told him that apparently it just couldn’t handle that much awesomeness at one time.  What I was really thinking was, god, I hope my weight didn’t bog it down.  Which really is ridiculous because I have seen some big ol’ fellas give those things a pounding.

I did manage to run 4 mph for 1.5 minutes twice at incline of 1 (whatever THAT means)!!

Leg Press:  5 reps of 12 at 140 lbs

Strive Chest Press:  5 reps of 12 at 65 lbs

Abdominal Isolator:  5 reps of 12 at 70 lbs

Bicep:  5 reps of 12 at 40 lbs

Arm Extension:  5 reps of 12 at 40 lbs

Strive Shoulder Press:  5 reps of 12 at 50 lbs

Bicep curl

3 reps of 15 with 10 lb weight

Tricep Press

3 reps of 15 with 10 lb weight

Lateral Raises: (new exercise)

3 reps of 5 with 10 lb weight each arm

12/25/2011

Day off, gym was closed.

12/26/2011 (Forest) (leg day)

Crosstrainer:  time:  22:00, steps: 2750, distance:  1.75 miles, cal:  349.4

Treadmill:  time 11:00, distance .64 miles, cal 112.6

ran at 4 mph for 1 minute at an incline of 3

Leg Extensions:  4 reps of 15 at 60 lbs

Bicep:  5 reps of 15 at 40 lbs

Inner/Outer Thigh:  10 reps of 12 at 90 lbs (5 inner and 5 outer)

Leg Press:  5 reps of 12 at 72 lbs

Seated Calf:  3 reps of 20 at 140 lbs

ICarian Back Extension:  5 reps of 12 at 140 lbs

Squats:

4 reps of 10 with 10 pound weight 

Lunges:

3 reps of five each foot, holding 10 lb weight in each hand

Reverse Lunges:

3 reps of five each foot, holding 10 lb weight in each hand

 

12/27/2011 (Anderson) (Ab & Back Day)

Crosstrainer:  time:  22:00, steps: 2921, distance:  1.76 miles, cal:  350.8

Due to my utter lack of planning my schedule, I did not have time for my full gym visit today–No treadmill 😦

Seated Leg Curls:  5 reps of 12 at 70 lbs

Abdominal Isolator:  5 reps of 12 at 50 lbs

Crunches:  5 reps of 12

3 reps of planks for 30 seconds each

3 reps of holding the green ball from hell between my ankles 1 foot off floor while lying on back for 30 second each

Workout 12/20/2011 through 12/23/2011

12/20/2011 (Anderson) (Ab & Back Day)

Crosstrainer:  time:  22:00, steps: 2958, distance:  1.78 miles, cal:  360.2

Treadmill:  time:  11:00, distance:  0.61 miles, cal:  103.4

Leg Extensions:  4 reps of 15 at 60 lbs

Strive Chest Press:  3 reps of 15 at 65 lbs

Abdominal Isolator:  4 reps of 15 at 60 lbs

ICarian Back Extension:  4 reps of 20 at 140 lbs

Torso:  6 reps of 20 at 35 lbs (3 left and 3 right)

Pec-fly/Rear Delt:  4 reps of 20 at 60 lbs

3 reps of planks for 30 seconds each

3 reps of holding the green ball from hell between my ankles 1 foot off floor while lying on back for 25 second each

12/21/2011 (Anderson) (arm day)

Crosstrainer:  time:  22:00, steps: 2835, distance:  1.67 miles, cal:  327.1

Treadmill:  time 11:00, distance .55 miles, cal 90.3

ran for 4 mph for 1 minute today!!!

ICarian Chest Press:  4 reps of 15 at 50 lbs

Pec-fly/Rear Delt:  4 reps of 20 at 60 lbs

Standing Calf:  3 reps of 20 at 110 lbs

Bicep: 4 reps of 15 at 40 lbs

Arm Extension:  4 reps of 15 at 40 lbs

Seated Leg Curl:  4 reps of 15 at 70 lbs

Bicep curl

3 reps of 15 with 10 lb weight

Tricep Press

3 reps of 15 with 10 lb weight

12/22/2011 (Anderson) (Leg Day)

Crosstrainer:  time:  22:00, steps: 2856, distance:  1.75 miles, cal:  349.1

Treadmill:  time 11:00, distance .64 miles, cal 98.4

ran at 4 mph for 1.5 minutes and then again for 1 minute after I caught my breath

Leg Extensions:  4 reps of 15 at 60 lbs

Shoulder Lift:  3 reps of 15 at 40 lbs

Inner/Outer Thigh:  3 reps of 20 at 90 lbs (3 inner and 3 outer)

Leg Press:  3 reps of 20 at 70 lbs

Seated Calf:  3 reps of 20 at 120 lbs

Squats:

4 reps of 10 with 10 pound weight <—–still having difficulty maintaining balance with this one.  I do awesome squats, even the trainers say so, but add that damn weight and I’m about as graceful as a drunk chimpanzee trying to ballet, just ain’t happening.  They say it’s because of the lack of strong muscles in my back and abdomen.  Who am I to argue the point?  I have improved, but it is still difficult.  Another embarrassing factoid:  When doing squats (not so much now), my trainer could not understand why my knees kept “rolling out” even though my feet would stay where they are supposed to.  I didn’t have the guts to tell him it was because my stomach was pushing my legs apart when I went down.  It doesn’t do that so much now.  🙂

Lunges:

3 reps of five each foot, holding 8 lb weight in each hand

Reverse Lunges:

3 reps of five each foot, holding 8 lb weight in each hand

danggggggg, those weights get HEAVY after a while

12/23/2011 (Forest) (Ab & Back Day)

Crosstrainer:  time:  22:00, steps: 2831, distance:  1.71 miles, cal:  348.1

Treadmill:  time 11:00, distance .??? miles, cal 99.3 <<——– machine said I ran 19.06 miles….hahahahahaha

I managed to run at 4.2 mph for 1 minute today and 4.0 mph for one minute.  My average walking speed is 3.5 mph.  At 3.5 mph I work up a really good sweat and my heartrate is at the high end of the cardiozone.

Let me just say, that I absolutely HATE the fact that the treadmill is not as effective calorie-wise for me.  It drives me crazy.  Like I have said before I like the numerical, empirical numbers.  I like the proof and validation they give me.  However, I do realize that the treadmill is absolutely working different parts of my body in ways that the crosstrainer is not.  Do I completely understand how or why, not in the slightest.  

Leg Extensions:  5 reps of 12 at 60 lbs

Bicep Curl:  4 reps of 15 at 40 lbs

Torso:  8 reps of 15 at 35 lbs (4 left and 4 right)

Abdominal Isolator:  4 reps of 15 at 60 lbs

ICarian Back Extension:  4 reps of 20 at 140 lbs <<—–for some reason I like this one, it feels good on my back, weird, huh?

Strive Chest Press: 5 reps of 12 at 65 lbs

Strive  Diverging Lat Pulldown:  4 reps of 15 at 70 lbs

Crunches:  4 reps of 15

3 reps of planks for 30 seconds each

3 reps of holding the green ball from hell between my ankles 1 foot off floor while lying on back for 30 second each

 

Workout 12/13/2011 through 12/19/2011

12/13/2011 (Anderson)

Crosstrainer:  time:  33:00, steps: 4441, distance:  2.72 miles, cal:  561.2  <———–wow, I kicked ass on that one, I have NO idea what was going through my head this day.

12/14/2011 (Anderson)

Crosstrainer:  time:  33:00, steps: 4294, distance:  2.65 miles, cal:  538.2

Leg Extensions:  4 reps of 15 at 60 lbs

Strive Chest Press:  3 reps of 15 at 65 lbs

Torso:  6 reps of 20 at 45 lbs (3 left and 3 right)

Also did squats with 10 lb weight 4 reps of 10

Lunges:

3 sets of 5 each leg with 5 lb weights in each hand

Reverse Lunges:

3 sets of 5 each leg with 5 lb weights in each hand

3 reps of planks for 30 seconds each

3 reps of holding the green ball from hell between my ankles 1 foot off floor while lying on back for 25 second each

12/15/2011

Had to take today off, car back at shop, spent two hours pacing the parking lot though 😦

12/16/2011 (Anderson)

Crosstrainer:  time:  22:00, steps: 2889, distance:  1.77 miles, cal:  357.4

Treadmill:  time 11:00, distance .58 miles, cal 118.6

Leg Extensions:  4 reps of 15 at 60 lbs

Horizontal Chest Press:  3 reps of 20 at 50 lbs

Pec-fly/Rear Delt:  4 reps of 20 at 60 lbs

Inner/Outer Thigh:  3 reps of 20 at 90 lbs (3 inner and 3 outer)

Torso:  6 reps of 20 at 35 lbs (3 left and 3 right)

Seated Calf:  3 reps of 20 at 120 lbs

Bicep: 4 reps of 15 at 40 lbs

Seated Leg Curl:  4 reps of 15 at 70 lbs

12/17/2011 (Forest)

Crosstrainer:  time:  22:00, steps: 2866, distance:  1.75 miles, cal:  351.3

Treadmill:  time 11:00, distance .58 miles, cal 118.6

Leg Extensions:  4 reps of 15 at 60 lbs

Pec-fly/Rear Delt:  4 reps of 20 at 60 lbs

Inner/Outer Thigh:  3 reps of 20 at 90 lbs (3 inner and 3 outer)

Torso:  6 reps of 20 at 35 lbs (3 left and 3 right)

Seated Calf:  3 reps of 20 at 120 lbs

3 reps of planks for 30 seconds each

3 reps of holding the green ball from hell between my ankles 1 foot off floor while lying on back for 25 second each

Squats:

4 reps of 10 with 10 pound weight

Bicep curl

3 reps of 15 with 10 lb weight

Lifting weight behind my head down my back (don’t know the name) <—–found it!!! it’s called a Tricep Press!  yeeeha!

3 reps of 15 with 10 lb weight

12/18/2011

I just could NOT make myself get up and go today.  Today was one of those days that it took Herculean effort to get out of bed.  I don’t know if every one has days like these, but damn, some days are just so hard to just be normal or at least pretend to.

12/19/2011 (Anderson)

Crosstrainer:  time:  22:00, steps: 2782, distance:  1.71 miles, cal:  339.0

Treadmill:  time 11:00, distance .61 miles, cal 112.4

Leg Extensions:  4 reps of 15 at 60 lbs

Pec-fly/Rear Delt:  4 reps of 20 at 60 lbs

Inner/Outer Thigh:  3 reps of 20 at 90 lbs (3 inner and 3 outer)

Standing Calf:  3 reps of 20 at 120 lbs

Seated Leg Curl:  4 reps of 15 at 70 lbs

Seated Leg Press:  3 reps of 20 at 140 lbs

Lunges:

3 sets of 5 each leg with 8 lb weights in each hand

Reverse Lunges:

3 sets of 5 each leg with 8 lb weights in each hand

Workout 12/09/2011 through 12/12/2011

12/09/2011

Was unable to make it to the gym today 😦  really missed it too.

 

12/10/2011 (Forest)

Crosstrainer:  time:  33:00, steps: 4290, distance:  2.58 miles, cal:  517.7

Leg Extensions:  4 reps of 15 at 60 lbs

Strive Chest Press:  3 reps of 15 at 65 lbs

Torso:  6 reps of 20 at 45 lbs (3 left and 3 right)

Also did squats with 10 lb weight 4 reps of 10

Arm lifts with 10 lb weight 3 reps of 15, from waist to chest, over head, then behind head

3 reps of planks for 30 seconds each

3 reps of holding the green ball from hell between my ankles 1 foot off floor while lying on back for 25 second each

12/11/2011 (Forest)

Crosstrainer:  time:  33:00, steps: 4290, distance:  2.54 miles, cal:  508.5

Leg Extensions:  4 reps of 15 at 60 lbs

Strive Horizontal Chest Press:  3 reps of 15 at 65 lbs

Strive leg press:  3 reps of 20 at 140 lbs

Pec-fly/Rear Delt:  4 reps of 20 at 60 lbs

Torso:  6 reps of 20 at 35 lbs (3 left and 3 right)

Inner/Outer Thigh:  3 reps of 20 at 90 lbs (3 inner and 3 outer)

Also did squats with 10 lb weight 4 reps of 10

Arm lifts with 10 lb weight 3 reps of 15, from waist to chest, over head, then behind head

3 reps of planks for 30 seconds each

3 reps of holding the green ball from hell between my ankles 1 foot off floor while lying on back for 25 second each

 

12/12/2011 (Anderson)

Crosstrainer:  time:  33:00, steps: 4431, distance:  2.70 miles, cal:  553.0

Leg Extensions:  4 reps of 15 at 60 lbs

Horizontal Chest Press:  3 reps of 20 at 50 lbs

Pec-fly/Rear Delt:  4 reps of 20 at 60 lbs

Inner/Outer Thigh:  3 reps of 20 at 90 lbs (3 inner and 3 outer)

Torso:  6 reps of 20 at 35 lbs (3 left and 3 right)

Seated Calf:  3 reps of 20 at 120 lbs

Bicep: 4 reps of 15 at 40 lbs

Seated Leg Curl:  4 reps of 15 at 70 lbs

I’m gonna try to post these more often or at least update a draft daily and post once a week.  It’s a pain in the ass to keep things straight when I slack for too long.

Workout 11/30/2011 through 12/08/2011

11/30/2011 (Forest Park)

Crosstrainer:  time:  20:00, steps: 2649, distance:  1.57 miles, cal:  318.8

Torso:  6 reps of 20 at 45 lbs (3 left and 3 right)

Icarian Leg Press:  3 reps of 20 at 140 lbs

Met with Personal Trainer:

did some squatting exercises, arm exercises with 10 lb weight,  planks, held a ball in air with ankles while lying on back, some exercises with bungee cord

 

12/01/2011 (Anderson)

Crosstrainer:  time:  33:00, steps: 4488, distance:  2.66 miles, cal:  439.9

Leg Extensions:  4 reps of 15 at 55 lbs

Horizontal Chest Press:  3 reps of 20 at 50 lbs

Vertical Shoulder Press:  3 reps of 20 at 40 lbs

Pec-fly/Rear Delt:  4 reps of 20 at 60 lbs

Torso:  6 reps of 20 at 45 lbs (3 left and 3 right)

Bicep: 3 reps of 20 at 40 lbs

 

12/02/2011 (Anderson)

Crosstrainer:  time:  20:00, steps: 2635, distance:  1.61 miles, cal:  327.9

Leg Extensions:  4 reps of 15 at 55 lbs

Horizontal Chest Press:  3 reps of 20 at 50 lbs

Vertical Shoulder Press:  3 reps of 20 at 40 lbs

Pec-fly/Rear Delt:  4 reps of 20 at 60 lbs

Torso:  6 reps of 20 at 45 lbs (3 left and 3 right)

Bicep: 3 reps of 20 at 40 lbs

 

12/03/2011 (Forest)

Crosstrainer:  time:  33:00, steps: 4426, distance:  2.55 miles, cal:  506.6

Leg Extensions:  4 reps of 15 at 55 lbs

Horizontal Chest Press:  3 reps of 20 at 40 lbs

Vertical Shoulder Press:  3 reps of 20 at 40 lbs

Pec-fly/Rear Delt:  4 reps of 20 at 60 lbs

Inner/Outer Thigh:  3 reps of 20 at 90 lbs (3 inner and 3 outer)

Torso:  6 reps of 20 at 45 lbs (3 left and 3 right)

Seated Calf:  3 reps of 20 at 120 lbs

Bicep: 3 reps of 20 at 40 lbs

 

12/04/2011

Took day off

 

12/05/2011 (Anderson)

Crosstrainer:  time:  33:00, steps: 4517, distance:  2.66 miles, cal:  539.2

Leg Extensions:  4 reps of 15 at 55 lbs

Horizontal Chest Press:  3 reps of 20 at 50 lbs

Pec-fly/Rear Delt:  4 reps of 20 at 60 lbs

Torso:  6 reps of 15 at 40 lbs (3 left and 3 right)

Seated Calf:  3 reps of 20 at 120

Strive Seated Leg Press:  3 reps of 20 at 140 lbs

Bicep: 3 reps of 20 at 40 lbs

12/06/2011 (Anderson)

Crosstrainer:  time:  33:00, steps: 4372, distance:  2.63 miles, cal:  528.9

Leg Extensions:  4 reps of 15 at 55 lbs

Horizontal Chest Press:  3 reps of 20 at 50 lbs

Vertical Shoulder Press:  3 reps of 20 at 50 lbs

Pec-fly/Rear Delt:  4 reps of 20 at 60 lbs

Torso:  6 reps of 20 at 30 lbs (3 left and 3 right)

Seated Calf:  3 reps of 20 at 120

 

12/07/2011 (Anderson)

Crosstrainer:  time:  33:00, steps: 4508, distance:  2.61 miles, cal:  425.7

Leg Extensions:  4 reps of 15 at 60 lbs

Strive Chest Press:  3 reps of 15 at 65 lbs

Inner/Outer Thigh:  3 reps of 20 at 85 lbs (3 inner and 3 outer)

Torso:  6 reps of 20 at 35 lbs (3 left and 3 right)

Seated Calf:  3 reps of 20 at 120

Strive Seated Leg Press:  3 reps of 20 at 140 lbs

Leg Curl:  2 reps of 20 at 60 lbs

 

12/08/2011 (Anderson)

Crosstrainer:  time:  33:00, steps: 4587, distance:  2.68 miles, cal:  548.8

Leg Extensions:  4 reps of 15 at 60 lbs

Strive Chest Press:  3 reps of 15 at 65 lbs

Pec-fly/Rear Delt:  4 reps of 20 at 60 lbs

Inner/Outer Thigh:  3 reps of 20 at 90 lbs (3 inner and 3 outer)

Torso:  6 reps of 20 at 35 lbs (3 left and 3 right)

Seated Calf:  3 reps of 20 at 120 lbs

Leg Curl:  2 reps of 20 at 60 lbs