05/06/2009:
SKIPPED!!!
05/07/2009:
Walk-20 minutes 1.07 miles Treadmill
Warm-up Elliptical 10 minutes
Bench Press 100lbs. & bar Smith Machine 1/10 =
Vertical Butterfly Machine 85lbs. 1/10 +
Behind the Neck Press 50lbs. & bar Smith Machine 1/10 =
Upright Row 50lbs. & Bar Smith Machine 1/10 =
Squat body weight 1/10 =
Leg Extension 50lbs. 1/10 +
Lying Leg Curl 50lbs. 1/10+
Seated Cable Row 100lbs. 1/10=
Front Lat Pull down 100lbs. 1/10=
Standing EZ bar curl 60lbs. =
Triceps Extension 70lbs.+
Back Extension body weight 1/10=
Reverse crunch 1/10=
Crunch 1/10=
Standing Calf Raise body weight 1/10=
Cardio-Elliptical trainer 28 minutes Approx. 3,400 strides
Cool down walk 8 minutes treadmill
Stretching flexible 5-15 seconds each & 10 toe-touches
Key: + means add next work out, = means keep the same, - means reduce. Sets/Reps.
05/08/2009:
SKIPPED!!!
05/09/2009:
SKIPPED!!!
05/10/2009:
Rest day
05/11/2009:
Cardio day
Walk/treadmill-20 minutes 1.07 miles
Elliptical-28 minutes 3,500+ strides program 6
Stair master-5 minute program
Cool down-Treadmill 8 minutes
Stretch-Flexible 5 & 10 toe touches
05/12/2009:
Resistance day
Walk-20 minutes 1.07 miles Treadmill
Warm-up Elliptical 10 minutes
Bench Press 100lbs. & bar Smith Machine 1/10 =
Vertical Butterfly Machine 100lbs. 1/10 =
Behind the Neck Press 50lbs. & bar Smith Machine 1/10 =
Upright Row 50lbs. & Bar Smith Machine 1/10 =
Squat body weight 1/10 =
Leg Extension 60lbs. 1/10 +
Lying Leg Curl 60lbs. 1/10=
Seated Cable Row 100lbs. 1/10=
Front Lat Pull down 100lbs. 1/10=
Standing EZ bar curl 60lbs. =
Triceps Extension 85lbs.+
Back Extension body weight 1/10=
Reverse crunch 1/10=
Crunch 1/10=
Standing Calf Raise body weight 1/10=
Cardio-Elliptical trainer 28 minutes Approx. 3,400 strides
Cool down walk 8 minutes treadmill
Stretching flexible 5-15 seconds each & 10 toe-touches
Key: + means add next work out, = means keep the same, - means reduce. Sets/Reps.
05/13/2009:
Cardio day
Walk/treadmill-15 minutes .78 miles
Elliptical-28 minutes 3,500+ strides program 6
Stair master-5 minute program
Cool down-Treadmill 8 minutes
Stretch-Flexible 5 & 10 toe touches
05/14/2009:
Resistance day
Walk-20 minutes 1.07 miles Treadmill
Warm-up Elliptical 10 minutes
Bench Press 100lbs. & bar Smith Machine 1/10 =
Vertical Butterfly Machine 100lbs. 1/10 =
Behind the Neck Press 50lbs. & bar Smith Machine 1/10 =
Upright Row 50lbs. & Bar Smith Machine 1/10 =
Squat body weight 1/10 =
Leg Extension 70lbs. 1/10 +
Lying Leg Curl 60lbs. 1/10=
Seated Cable Row 100lbs. 1/10=
Front Lat Pull down 100lbs. 1/10=
Standing EZ bar curl 60lbs. =
Triceps Extension 100lbs.+
Back Extension body weight 1/10=
Reverse crunch 1/10=
Crunch 1/10=
Standing Calf Raise Body weight + 30lbs. 1/10+
Cardio-Elliptical trainer 28 minutes Approx. 3,400 strides
Cool down walk 8 minutes treadmill
Stretching flexible 5-15 seconds each & 10 toe-touches