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#337
02-13-2012, 02:04 PM
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10 min treadmill followed by a fight gone bad (max reps in 1 minute) - Smith machine 50x55lbs - Shoulder press 46x50lbs - Leg extensions 47x165lbs - Pull ups 36 - Body weight squats 56 - Push ups 63 - Low pulley curls 40x24lbs - Triceps pressdowns 38x30lbs - Crunches 55 - Reverse crunches 53 Start 15:11:15 Finish 15:29:49 5' elliptical and stretch      |
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#338
02-14-2012, 02:22 PM
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Warm up 5 min elliptical followed by tabata intervals - 20' of work followed by 10" of rest repeated 8 times pull ups 10/11/11/11/11/11/11/11 push ups 25/26/26/26/27/27/27/27 split squats 28/28/28/30/30/30/32/30 sprints of 2 min on the elliptical x 8 sit ups 22/24/26/26/24/26/25/24 Start 15:11:13 Finish 15:55:05 Stretch |
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#339
02-15-2012, 03:05 PM
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Warm up 10 min treadmill and 5 min stairclimber followed by 15 sets of 5 reps shoulder press, 10 elevated push ups and 15 plié squats. Start 15:13:02 Finish 15:28:53 Cool down 250 abs and stretch |
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#340
02-21-2012, 11:09 AM
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Warm up 5' stairclimbing/5' treadmill followed by Tabata intervals - 20" of work followed by 10" of rest repeated 8 times of - pull ups (12/12/12/12/12/11/11/11) - elevated feet push ups (24/24/25/25/25/25/25/25) - lat pulldowns (15/15/15/15/15/15/15/15) at 60lbs - crunches (20/20/21/22/22/21/22/22) - elliptical 2'x8 times in between sets Start 15:21:28 Finish 16:08:30 Cool down & stretch |
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#341
02-21-2012, 11:12 AM
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millicrunches! 
__________________ Tony: Boris the Blade? As in Boris the Bullet-Dodger? Avi: Why do they call him the Bullet-Dodger? Tony: 'Cause he dodges bullets, Avi. |
| The Following User Says Thank You to VULT For This Useful Post: | ||
millenium girl (02-22-2012) | ||
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#342
02-22-2012, 10:44 AM
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Warm up 3 miles walk followed by a fight gone bad (max reps in one minute of) - Smith Machine 44@50lbs - Shoulder press 40@50lbs - Horizontal leg press 44@165lbs - Vertical chest press 31@110lbs - 55 air squats - Seated calves 68@70lbs - 63 elevated push ups - Shrugs 40@40lbs - Abdominal milliecrunches 50 reps - Chinies 50 reps Start 17:11:15 Finish 17:21:39 Cool down and stretch I have no strength at all when doing pull ups. I'm gonna try and work out today but I will take tomorrow off. |
| The Following User Says Thank You to millenium girl For This Useful Post: | ||
VULT (02-22-2012) | ||
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#344
02-23-2012, 11:03 AM
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| Quote:
 Warm up 2.7 miles walk 15 sets of 5 pull ups, 10 push ups and 15 squats Start 16:43:10 Finish 16:59:38 |
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#345
02-28-2012, 05:17 PM
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| Monday Feb 27, 2012 Treadmill 10 min, elliptical 5 minutes followed by Tabata intervals (20" of work followed by 10" of rest repeated 8 times). - pull ups (10/10/11/11/11/11/11/11) - push ups (24/25/25/25/25/25/25/25) - plié squats (20/22/23/23/24/24/24/24) - abs (21/22/23/24/22/22/23/22) - elliptical and recumbent bike in between sets Start 15:15:43 Finish 15:56:03 Cool down and stretch |
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#346
02-28-2012, 05:19 PM
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| Today 20' stationary bike and 200 abs 15 sets of 5 clean & press, 10 push ups and 20 split squats 11:08:42 11:26:45 |
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#347
02-29-2012, 01:53 PM
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I'm supposed to rest but I needed some kinda physical activity ... I did 30 min stationary bike and 250 abs, just enough to break up a sweat.
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#348
03-01-2012, 02:53 PM
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5 min treadmill followed by Tabata intervals - 20" of work followed by 10" of rest repeated 8 times of Pull ups (10 each time) Push ups (24 each time) Air squats (23 each time) Abs (22 each time) Sprints on the elliptical in between sets (2 min x 8) Start 11:07:22 Finish 11:47:23 Cool down and stretch |
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#349
03-01-2012, 05:30 PM
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millipushups!
__________________ Tony: Boris the Blade? As in Boris the Bullet-Dodger? Avi: Why do they call him the Bullet-Dodger? Tony: 'Cause he dodges bullets, Avi. |
| The Following User Says Thank You to VULT For This Useful Post: | ||
millenium girl (03-02-2012) | ||
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#350
03-02-2012, 02:10 PM
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I'm so weak right now, it sucks. One more week to go before I fly back to NYC, can't wait to take time off ... 2.5 miles walk followed by a 20 min circuit workout (max reps in 1 minute of) - chest press - 40 @ 50lbs - bodyweight squats - 51 reps - pull ups - 34 reps - bike 3 min - shoulder press - 37 @ 45lbs - lunges 63 reps each leg - pulley curls 35 @ 20lbs - bike 3 min - triceps reverse 36 @ 30lbs - horizontal leg press 36 @ 165lbs - Dumbbell shrugs 38 @ 26lbs - Sit ups 2 min - 118 reps - Crunches 2 min - 94 reps (I used the ab machine this time) Cool down and stretch |
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#351
03-03-2012, 09:08 AM
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millibikes!
__________________ Tony: Boris the Blade? As in Boris the Bullet-Dodger? Avi: Why do they call him the Bullet-Dodger? Tony: 'Cause he dodges bullets, Avi. |
| The Following User Says Thank You to VULT For This Useful Post: | ||
millenium girl (03-05-2012) | ||
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#352
03-05-2012, 07:26 PM
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This week is gonna be hectic and I'll do what I can when I can (working until 7:30PM every day ...) 2.5 miles and 100 push ups, 100 dips, 100 plié squats, 100 lunges (50 each leg) and 200 abs. |
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#353
03-06-2012, 05:52 PM
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20 min stationary bike followed by 100 push ups, 100 lateral raises, 100 frontal raises, 100 triceps extensions (50 each arm) -- weights were very low so I could perform all the reps -- 100 dips between chairs and 200 abs. I still feel yucky and I'm gonna take a day off tomorrow. |
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#354
03-07-2012, 08:03 PM
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I was supposed to rest today but hit the gym anyway AM - 3.5 miles walk PM - Short workout - Smith Machine 65x12, 70x10, 75x10 - Shoulder Press 60x12, 70x10, 80x6 - Lat pulldowns 70x12, 75x10, 80x10, 90x8 - 2 sets of 10 pull ups |
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#355
03-08-2012, 05:52 PM
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AM - 5 miles brisk walk PM Vertical chest press 65x12 75x10 85x10 95x8 Spider curls 15x12 18x10 20x10 22x8 Triceps kickbacks 18x12 20x10 22x10 24x8 1 arm rows 24x12 28x10 30x8 Stretch |
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#356
03-09-2012, 11:43 AM
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Last workout before my NY vacation! Tabata intervals - 20" of work followed by 10" of rest repeated 8 times - Pull ups - 10/10/11/11/11/11/11/11 Push ups - 22/22/22/23/24/24/24/24 Plié squats - 19/19/22/21/23/23/24/24 Abs - 25 each time Sprints on the elliptical in between sets- 2' x 8 Start 11:12:12 Finish 11:49:21 I think that I'll start lifting again EOD after my vacation -- I love the soreness after a lifting session  |
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#357
03-21-2012, 04:38 PM
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I landed in my tiny dull country earlier today. Jet lag sucks, I couldn't sleep on the plane. Back to the gym now .... 5 min treadmill Vertical chess press 75x12 85x12 95x12 Lat pulldowns 60x12 70x12 80x8 Horizontal leg press 140x12 165x12 190x12 Pull ups 3 sets of 12 200 abs |
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#358
03-22-2012, 03:57 PM
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5 min elliptical Military press 55x15 65x12 70x10 Triceps pressdowns 45x15 50x12 55x10 Spider curls 18x15 20x12 22x8 Dumbbell press 20x15 22x12 26x8 Pulley curls 20x15 28x12 30x10 Triceps extensions 22x15 26x12 31x10 Abs 175 Going back to body weight exercises tomorrow or next week ... My body aches when I lift.... and before you say something it's bad pain like tendon issues |
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#359
03-23-2012, 07:30 PM
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2.5 miles walk followed by 12 sets of 5 pull ups, 10 push ups and 15 squats. Start 16:54:58 Finish 17:05:42 Stretch |
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#360
03-26-2012, 04:25 PM
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15 min elliptical Chest/back Bench press 65x12 70x10 75x10 Vertical chest press 85x12 95x10 110x10 Pec Deck 55x12 65x10 75x10 Lat pulldowns to the front 60x12 70x10 80x10 1 arm rows 25x12 30x10 35x10 Seated rows 50x12 60x10 80x10 100 crunches I was planning on doing Tabata intervals today but I'll do them tomorrow .... |
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#361
03-27-2012, 05:17 PM
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15 min treadmill folllowed by Tabata intervals - 20 sec of work followed by 10 sec of rest repeated 8 times - of - Pull ups - 11/11/11/11/11/11/11/11 - Elevated feet push ups - 21/22/24/24/24/24/24/24 - Squats - 20/22/22/22/22/24/25/24 - Sit ups - 22/22/22/22/22/22/22/22 - Sprints of 2 min on the elliptical in between sets Start 2:59:03 Finish 3:45:17 Cool down and stretch |
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#362
03-28-2012, 02:42 PM
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5 min treadmill and 5 min elliptical Shoulders/tris Shoulder press 55x15 70x12 80x10 Triceps pressdowns 30x15 40x12 45x10 Single arm lateral raises 13x15 15x12 18x10 Triceps reverse 30x15 40x12 44x10 Barbell shrugs 65x15 75x15 85x15 Upright rows 40x15 50x12 60x10 150 abs Cool down and stretch |
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#363
03-29-2012, 01:49 PM
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10 min treadmill followed by 15 sets of - 5 pull ups - 10 push ups - 15 body weight squats Slower set 52" Fastest 50" Stretch |
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#364
03-30-2012, 02:27 PM
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5' elliptical Low pulley curls 22x50 30x20 40x15 Triceps extensions 22x20 26x15 30x15 Spider curls 12x20 13x15 15x15 Triceps pressdowns 30x30 40x20 45x20 Dumbbell wrist curls 15x30 Wrist rollers 15x30 |
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#365
04-02-2012, 05:34 PM
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20' HIIT cardio (stationary bike) Chest Pec Deck 65x15 75x12 88x10 Bench press 75x15 85x12 90x10 Vertical press 85x15 95x12 110x8 Pull Overs 26x15 31x12 35x10 I hurt my back a bit when benching ... It would help if I had a spotter sometimes. |
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#366
04-04-2012, 05:12 PM
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20' treadmill Back/bis Lat pulldowns 60x15 75x10 80x8 Seated rows 60x15 75x10 80x10 Pull ups 15, 12, 10 Spider curls 18x15 20x12 22x10 Low pulley curls 22x15 25x12 30x10 100 abs |
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#367
04-05-2012, 05:12 PM
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15' treadmill Shoulders/tris Shoulder press 60x15 70x12 75x10 Triceps kick backs 20x15 22x12 26x10 Single arm lateral raises 15x15 18x12 20x8 Triceps push downs 45x15 55x12 65x10 Reverse flyes 13x15 15x12 18x10 Triceps reverse 45x15 55x12 60x10 Dumbbell shrugs 22x15 26x12 30x14 Stretch |
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#368
04-05-2012, 05:14 PM
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Millishrugs.
__________________ Tony: Boris the Blade? As in Boris the Bullet-Dodger? Avi: Why do they call him the Bullet-Dodger? Tony: 'Cause he dodges bullets, Avi. |
| The Following User Says Thank You to VULT For This Useful Post: | ||
millenium girl (04-10-2012) | ||
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#369
04-10-2012, 02:26 PM
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15 min treadmill and 5 min elliptical Chest Pec deck 35x25 45x20 55x20 Smith Machine 55x20 65x15 70x15 Pull overs 26x25 31x20 35x15 Vertical press 55x25 65x20 75x20 Stretch I know that this workout might look a bit strange but I'm gonna do high reps with light weights for a couple of weeks and see how this goes. |
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#370
04-10-2012, 02:27 PM
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15 min treadmill and 5 min elliptical Chest Pec deck 35x25 45x20 55x20 Smith Machine 55x20 65x15 70x15 Pull overs 26x25 31x20 35x15 Vertical press 55x25 65x20 75x20 Stretch I know that this workout might look a bit strange but I'm gonna do high reps with light weights for a couple of weeks and see how this goes. |
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#371
04-11-2012, 04:13 PM
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5' elliptical Back Pull ups - 15 - 12 - 10 Lat pulldowns 65x12 70x12 75x8 Reverse lat pulldowns 65x12 70x12 75x10 Seated rows 60x15 70x12 80x8 150 abs Stretch |
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#372
04-12-2012, 04:24 PM
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15' treadmill Shoulders/tris Dumbbell press 20x15 22x12 26x10 Triceps extensions 26x15 31x12 35x10 Upright rows 44x15 55x12 65x10 Triceps pressdowns 45x15 50x12 60x10 Shrugs (using the smith machine) 75x15 85x12 100x10 Triceps kick backs 20x10 22x10 24x10 Stretch I find it really hard to do dumbbell presses without a spotter. I'm gonna go back and use the (shoulder press) machine again .... |
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#373
04-13-2012, 10:41 AM
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15' stationary bike Bis and legs Low pull curls 25x15 35x15 40x10 Spider curls 18x15 20x12 22x10 Hammer curls 20x15 22x12 26x10 Wrist curls 20x20 22x15 26x12 Horizontal leg press 165x15 170x15 190x12 Leg extensions 45x20 55x15 65x12 Calves (using the horizontal leg press) 90x25 115x25 140x20 Stretch |
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#374
04-16-2012, 04:20 PM
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15 min treadmill Chest and abs Bench press 50x20 65x15 75x10 Vertical press 77x15 88x12 99x10 Pec Deck 65x12 75x10 88x8 200 abs (crunches, oblique crunches, sit ups, leg raises) I'm gonna stick to light weights for now ... |
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#375
04-17-2012, 03:36 PM
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15 min treadmill Back Lat pulldowns to the front 70x15 80x12 90x8 100x3 (couldn't do more) Seated rows 60x15 70x12 80x5 90x5 Pull ups 15 15 15 One arm rows 26x12 31x12 35x10 Stretch |
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#376
04-18-2012, 05:17 PM
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10' stationary bike, 5' treadmill and 5' arm bicycle Shoulders Reverse pec deck 35x20 45x20 55x15 75x10 Shoulder press (machine) 55x15 70x12 80x10 85x8 Shrugs (at the decline chest press) 65x15 85x15 100x12 115x10 Single dumbbell frontal raises 18x15 20x12 22x12 26x12 200 abs Cool down 5' arm bicycle |
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#377
04-20-2012, 07:41 AM
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Warm up 10' stationary bike and 5' arm bicycle Bis and tris Dumbbell preacher curls 13x15 15x12 18x10 20x8 Cable pushdowns 35x15 45x10 55x10 65x6 Hammer dumbbell curls 15x15 18x12 20x10 22x8 Reverse cable pushdowns 45x15 55x10 65x10 70x6 Spider curls 18x12 20x10 22x8 26x6 Triceps dumbbell extensions 24x12 26x10 31x8 Wrist curls 13x15 15x12 18x10 20x8 Stretch Taking the next couple of days off ... |
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#378
04-23-2012, 02:36 PM
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15 min treadmill Chest/back (in supersets) Bench press (flat) 60x12 65x12 75x10 Lat pulldowns to the front (wide grip) 65x12 70x12 80x12 Vertical press 77x12 99x12 110x10 Reverse lat pulldowns 75x12 80x12 90x10 Pec Deck 65x12 75x10 85x10 One arm dumbbell rows 26x12 31x10 35x10 Stretch The reverse lat pulldowns kill my left elbow (I have a golfer's elbow again ....). |
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