MOTIVATION

June 18, 2009: Upper and Lower workout with 20 min of Cardio on Elliptical.

Today: Upper body workout with 20 min Cardio on Elliptical (10-15 degree incline)

Chest press on stability ball: 12 x 3 (12 lbs) - twice

Military Press: 10 x 3 (10 and 8 lbs)

Upright Row: 12 x 3 (12 lbs)

Rows: 12 x 3 (12 lbs)

Front Raises: 12 x 3 (12 lbs)

Abdominal crunch: 25 x 4

Burning some crazy calories!!

60 minutes on the Elliptical! 30 degree incline to 10 degree incline at various resistance.

Eating healthier and feeling sore. I love it!

Last night went and did Cardio for 30 min on Treadmill at high incline.

Today: Worked out legs and Cardio (Similar to 6/10/09 workout).

At-home. 

Bicep Curl: 15 x 3 (12 lbs)

Military Press: 10 x 3 (8 lbs)

Tricep Overhead Extension: 10 x 3 (12 lbs)

Dumbbell Pull-up: 10 x 3 (12 lbs)

Front Raises: 10 x 3 (8 lbs)

Side Raises: 10 x 1 (8 lbs)

Stability Ball Row: 10 x 3 (8 lbs)

Stability Ball Chest Press: 10 x 3 (10 lbs)

Stability Ball Crunch: 25 x 4

CARDIO: Elliptical (Interval) for 20 minutes.

 CARDIO: At-home on Elliptical (Interval training) 60 minutes

Weight Training: Lower Exteremity

Leg Press - 10 x 3 (90 lbs)

Calf Raises - 10 x 3 (90 lbs)

Hip Abductor - 10 x 3 (60 - 70 lbs)

Hip Adductor - 10 x 3 (90 lbs)

Repeated circuit twice.

Leg Extension - 10 x 3 (65 lbs)

Leg Curl - 10 x 3 (60 lbs)

Repeated exercises once.

At-Home Workout
Circuit One:
Walking Lunges with Curls: 12 x 2 (12 lbs)
Squat with Press: 12 x 2 (5 lbs)

Stiff-legged deadlift with row: 12 x 2 (8 lbs)

Tricep kickbacks: 12 x 2 (10 lbs)

Plank: 30 sec x 2

Circuit Two:

Bicep Curls: 12 x 3 (12 lbs)

Walking Lunges: 12 x 2 (10 lbs)

Military Press: 12 x 2 (8 lbs)

Squats: 12 x 2 (10 lbs)

Stiff-legged deadlift: 12 x 2 (8 lbs)

Dumbbell Row: 12 x 2 (8 lbs)

Tricep Kickbacks: 12 x 2 (10 lbs)

Plank: 30 sec x 2

Stability Ball Crunch: 50 x 2

CARDIO: Elliptical - Interval Training for 30 minutes.

Weight Training with Alan.

1. Dumbbell Chest Press: 10 x 3 (10 lbs); 10 x 1 (12 lbs)

2. Dumbbell Chest Fly: 10 x 3 (10 lbs)

3. Dumbbell Incline Chest Press: 10 x 3 (10 lbs)

4. Tricep Cable Pulldown: 10 x 2 (20 lbs)

5. Cable Rows: 10 x 3 (50 lbs)

6. Assisted Dip Machine: 10 x 3

7. Cable Dual Cross - Chest Press: 10 x 2 (7.5 lbs)

CARDIO: Interval training on Treadmill (30 minutes)

Worked out at home with free weights. Still struggling with the diet…I freakin love sweets!!

Walking lunges & curl: Circuit 1 - 12 x 2 (10 lbs); Circuit 2 - 12 x 1 (12 lbs), 12 x 1 (10 lbs)

Squat & Press: Circuit 1&2 - 12 x 2 (5 lbs)

Stiff-legged deadlift & Row: Circuit 1&2 - 12 x 2 (8 lbs)

Plank: Circuit 1&2 - 30 seconds x 2

Bridge: Circuit 1&2 - 12 x 2

Tricep Kickback: Circuit 1&2 - 12 x 2 (8 lbs)/each arm

Stability Ball Crunch: Circuit 1&2 - 50 x 2

Front Raises: Circuit 2 only - 10 x 3 (8 lbs)

Bicep curls: Circuit 2 only - 10 x 3 (12 lbs)

Took a break today. Emotionally and mentally stressed.

Worked out at home today with free weights.  Workout was from Oxygen magazine.

Walking Lunges with Bicep Curls: 10 lbs - 12 x 2

Squat and Press: 5 lbs - 12 x 2

Stiff-legged deadlift & Row: 8 lbs - 12 x 2

Bridge: 12 x 2

Dips/Tricep Kickback: 8 lbs- 12 x 2

Stability Ball Crunches: 50 x 2

Repeated Circuit once.

CARDIO: Elliptical - Various incline and resistance for 20 minutes.