Sunday, January 26, 2014

Weekly Workout Wrap Up!

I'm finally getting around to doing my very first one of these for 2014!  Hey, it's been a long road and I'm not off it yet, but one thing I have been is more consistent and definitely stronger.

Monday:  Back Weights!
3 sets of 10 Lat Pulldowns (cables) - 35 lbs
Supersets: 3 rounds of: Bent Over Barbell rows 3 sets of 8 - first 2 sets at 30 lbs, last at 40
                Bent over 2 dumbbell row with palms facing 3 sets of 8 - first set at 20 lbs, last 2 at 25 lbs
3 sets of 10 Lat Pulldowns (machine) - first 2 sets at 35 lbs, last set at 40
3 sets of 10 on each side of One arm dumbbell rows - first set at 12.5 lbs, last 2 at 15
3 sets of 8 back extensions (on machine) - 80lbs, 85, 85

After the weights, I rode 10.8 miles on the bike in 30 minutes.

Tuesday:  Chest and Abs!
3 sets of 8 incline dumbbell presses - 20 lbs
3 sets of 15 pushups
3 sets of 10 dumbbell flyes - 20 lbs
3 sets of 8 incline dumbbell presses - 20 lbs
Supersets: 3 rounds of:  Toe touchers - 3 sets of 20
                  Crunches - 3 sets of 20
3 sets of 10 Reverse Crunches
3 sets of 10 stability ball crunches

After this I was "supposed" to walk for 30 minutes on the treadmill, but I lifted and crunched at home because the kids were off school and our schedule was crazy thrown off.  I did walk down to the library and then over to the Children's Museum, so that had to count for my cardio.  Right?

Wednesday:  Leg Day! (I've grown to LOVE leg day!)
2 sets of 30 Leg Extensions - 15 lbs, 20 lbs
4 sets of 15 Plie Dumbbell squats - 20, 20, 25, 25
4 sets of 8 Leg Press machine - 40 lbs
3 sets of 20 Goblet squats - 25 lbs
3 sets of 10 on each side of dumbbell lunges - 20 lbs
3 sets of 15 Plie dumbbell squats - 20 lbs
3 sets of 20 dumbbell calf raises - 25, 25, 30
3 sets of 20 Calf Raise machine - 30, 30, 35

Thursday:  Arms and Abs!
3 sets of 10 barbell biceps curls - 20 lbs
Supersets:  3 rounds of:  Standing inner dumbbell biceps curl - 3 sets of 10 at 20 lbs
                           Hammer Curl - 3 sets of 10 at 15 lbs
3 sets of 10 Alternating Hammer Curls - 15 lbs
3 sets of 15 bench dips
3 sets of 10 skullcrushers 15, 10, 10
3 sets of 10 seated one dumbbell triceps press - 12.5 lbs
3 sets of 10 triceps pushdown (machine) - 50, 55, 55
3 sets of 25 Air Bikes
3 sets of 10 jack knifes
3 sets of 10 knee raises on the bars

After this I rode another 10.8 miles on the bike in 30 minutes.

Friday:  Shoulders
3 sets of 10 seated dumbbell shoulder presses - 20 lbs
Supersets:  3 rounds of:  Upright Dumbbell rows - 3 sets of 10 at 20 lbs
                         Standing Military presses - 3 sets of 10 at 16 lbs
3 sets of 10 Incline front dumbbell raises - 10 lbs (I'm so weak on these!)
3 sets of 10 seated lat raise/flyes - 16 lbs
3 sets of 10 standing side lat raises - 16, 16, 10
3 sets of 10 seated bent over rear delt raises - 16, 16, 10

I did this workout at home again due to yet another 2 hour delay, so I didn't have a treadmill for my cardio.  But it all kind of worked out because this was the day I ran over a mile at PT!  :)

Saturday:  I was "supposed" to go for a walk, but the weather changed that.  So my daughter and I got out our yoga mats and did a 20 minute Yoga video - specifically Gwen Lawrence's Fit Body Yoga Lower Body Tone.  It was great!  This was the first time I've been able to do some of those poses since the injury happened!  Yay!

Sunday:  Does walking around the Museum of Natural History count?  ;)  Not that it counteracted the calories ingested from eating a jumble cookie from Whole Foods or anything.... ahem.

 I don't know about you, but I'm kind of glad that things like this aren't just freely roaming around anymore.
 These two are obsessed with the concept of a "selfie" recently.  Don't ask... I have no clue.
Garrett loves that excavation spot.

1 comment: