courtneyatpurdue’s BodyBlog

25 min run outside

3 sets crunches

3 sets smith box calve raises 50lbs

3 sets cable crunches 45 lbs

3 sets seated calve press

2 sets oblique machine

3 sets calve press 180lbs

3 sets captains chair abs

treadmill-20 min interval 4.0-7.5

elliptical- 10 min

treadmill- 10 min 7.5/15incline

stretch

30 min run outside

Delts and Traps:

db overhead- 20/12, 30/11, 30/9, 30/8

db lateral- 12.5/7, 12.5/6, 10/7

db front- 10/12, 10/10, 10/10

db rear- 20/12, 25/8, 25/8

shrugs- 50/12, 60/12, 70/12, 70/10

Cardio:

Treadmill:

interval 25 min 7.2-8.0

Elliptical:

15 min- res 5, level 5

Treadmill:

20 min-

4 min 4.0

5 min 6.5-8.0

5 min incline

1 min 3.0

stretch

Treadmill:

Interval- 25 min

rest 1 min at 4.0

1, 2, then 3 min at 7.5/7.7/8.0

Elliptical- 15 min

resistance 5 level 5

stretch

PiYo class- 50 min

Chest

bb bench- 55/10, 95/3

db bench- 35/9, 30/12, 30/12

db incline- 65/9, 55/10

machine incline- 50/12, 60/12

pully flat fly- 15/8, 10/10

Cardio

treadmill-

3 min 4.0

1 min 7.5

1 min 4.0

2 min 7.5

1 min 4.0

3 min 7.5

repeat= 25 min

elliptical-

20 minutes 5-6 resistance

treadmill-

2 min 4.0

1 min 6.5

1 min 7.0

1 min 7.5

1 min 8.0

1 min 4.2

1 min 4.0

1 min 3.5/ incline 5

1 min 3.3/ incline 10

1 min 3.0/ incline 15

1 min 3.0/ incline 5

3 min 2.8

walk home in the rain

Treadmill-

1 min rest, 1 min 7.5

1 min rest, 2 min 7.5

1 min rest, 3 min 7.5

repeat for 30 min

Elliptical-

15 min forwards and backwards- resistance 5

Treadmill-

3 min 4.2

1 min 6.5

1 min 7.0

1 min 7.5

1 min 8.0

1 min 4.2

1 min 3.5, incline 10-15

1 min 2.8

Stretch

PiYo class-

50 min

cardio 1 hour + Pilates/Yoga 50 min

Bellydancing lesson only- 75 min

(on)

Sept 19/Oct 5

lbs: 152/149

shoulders: 40/40

chest: -/36.5

waist:26.4/25.7

hips: 36/35.4

butt: 40.5/39.3

midpoint left quad: 23.1/22.6

midpoint right quad: 23.1/22.8

left calf: 14.5/14.4

right calf: 14.5/14.2

left ankle: 9/8.9

right ankle: 9.1/8. 8

relaxed left bi: 11.6/11.1

relaxed right bi: 11.8/11

flex left bi: 12/11.9

flex right bi: 12/11.8

treadmill- 25 min- interval- 1 min rest with 1,2,3 min at 7.2- 2 incline

5 min AMT

5 min stairclimber

25 min elliptical

5 min bike

stretch

total: 65 min

Totals for the Day!

Calories: 1670

Fat: 47.5

Carbs: 184

Protein: 163.5

Fiber: 23.5

Sugar: 78

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9:00am-

1 rapid cuts

9:30am-

1/2c caramel delights kashi cereal

2 oz fat free milk

4 pc turkey bacon

12:30pm-

1/2 bottle turbo tea

muscle milk light bar

protein pudding

2:30pm-

1/2 bottle ripped fuel

3:30pm-

1/2 can worldwide protein drink

5:00pm-

4 oz 96/4 beef

1 fat free cheeseslice

1 whole grain bun

potato

1/2 tbsp light butter

7:15pm-

7 pc quakes

8 oz fat free milk

1 mini snickers, 1 mini milky way- 155 cal, 7 fat, 22 carbs, 2 pro, 1 fib, 19 sug

8:30pm-

myoplex bar

ostrich stick