Workouts for Oct 13-19

 

Workout Log for Oct 13-19

 

Monday 13th

 

Cardio Circuit

 

Stair Master 15 flights in 5 minutes

Treadmill .5 miles @ 5 in 5:29

Stair Master 15 flights in 4:11

Treadmill .5 miles @ 5 in 5:33

Helix 1 mile in 9:25

 

Strength Training

 

Triceps kick backs on ball, overhead, bent over, 3x10 w/10 lb. dumbbell

Bicep seated concentration 10 each side

Bicep forward and backward standing curls 10 each side

Kettle bell shrug 3x10 20 lb.

Lat pull-down with rope, bar, 3x10 30 lb. single arm 10 each arm 30 lb.

Stretch 15 min

 

 

Tues. 14th.

 

 

Strength Training

 

Seated leg press 3x10 170 lbs.

Cable Cross machine hamstring kick back 3x10 30 lbs.

Calf machine 2x10 30 lbs. 20 100 lbs.

Leg extension machine 3x10 50 lbs.

Hip adduction machine 3x10 75lbs

Hip abduction machine 3x10 75 lbs.

Squats w/weighted ball 3x10 20lbs.

Stretch 15 min.

 

Wed. 15th

 

Cardio

 

Treadmill 2 miles @ 5.2 in 23:17

 

Strength Training

Triceps cable machine #7 10/30lbs

Ab machine 3x10 front, both sides

Rope pull down 3x10 40 lbs.

Modular Lat pull-down 3x10 50 lbs.

 

WEIGH IN DAY!

176.1 lbs.

 

 

Thurs. 16th

 

Cardio

 

Stair Master 15 flights in 4:52

Treadmill .5 miles @ 5.5 in 5:37

Stair Master 15 flights in 3:52

Treadmill .5 miles @ 5.5 in 5:35

Stair Master 15 flights in 4:07

Treadmill .5 @ 5.5 in 5:33

 

Strength Training

 

Ab Machine front, both sides 3x10 30 lbs.

Leg press 3x10 170 lbs.

Cable Cross machine hamstring kick back 3x10 30 lbs.

 

Stretch 15 min.

 

Fri. 17th

 

Cardio

 

Helix (rolling hills) 1.89 miles in 20 min.

Precor c846i bike 2 miles in 14:37

 

Strength Training

 

Ab Machine front, both sides 3x10 40 lbs.

Cable Cross machine wood chop high to low 3x10 45 lbs.

Bicep machine # 8 2 arm curl  10 @ 35 lbs.

Bicep Machine # 8 concentrated curl 10 @ 35 lbs.

Lat Machine #4 10 @ 35 lbs.  10 @ 40 lbs. 10 @ 45 lbs.

Stretch 15 min.

 

SAT. 18th-OFF

 

Sun. 19th

 

Cardio

 

Bike 2 miles in 13:11

 

Strength Training

 

Cable Cross machine hamstring kick back 3x10 35 lbs.

Calf machine # 3 3x10 120 lbs.

Seated leg press 3x10 170 lbs.

Ab machine side bends 3x10 each side 50 lbs.

Abductor machine 3x10 75 lbs.

Adductor machine 3x10 75 lbs.

Russian side twist lunges 3x10 each side w/weighted ball 20lbs.

Side to side squats w/resistance band (med) 3x10 w/weighted ball 20 lbs.

Stretch 15 min.

 

The end of a long week!

 

I have had a few struggles with low glucose levels. Not sure if it is because In raised my workout up to a hr to hr 1/2? This week I will work really hard on learning correct fueling. It has been so hard to eat right when I get up, I'm always so nauseated in the morning, but after my episode at the gym I will make sure to fuel correctly, falling out in front of strangers is not my goal in this.

 

Goals for this coming week:

To work on food intake, I will eat every 2-3 hrs. 

Eating less processed food

Get the sleep I need to recover from the workouts

 

Have a blessed week all!

Live healthy, happy, and wise

~Shawn~