Weekly workout- Nov 3-9 2014

November 3-9 2014 workouts

Nov 3 

Nov 4th

did circuit

abduction/adduction 

chest press/row

ab crunch/back extension

chest fly/reverse fly

squat

pull down/shoulder press

hip sled

bicep curl/triceps extension

leg extension

did 2 circuits 1 min per exercise

Nov 5th

Nov 6th

Nov 7th

Nov 8th

Cable cross machine twist 4x5 40 lbs

Cable cross machine twist 1x10 30 lbs

Abs machine 3x10 60 lbs

Dead lift w/triceps row 3x10 110 lbs.

Hammer curls 3x10 each side 15 lbs.

Cybex triceps rope pull down 1x10 50 lbs., 1x10 60 lbs.

Cybex lat pull-down  1x10 60 lbs., 1x5 70 lbs.

Back extension 2x10 110 lbs.

Seated leg press 2x10 210 lbs.

Leg extension 1x10 50 lbs., 1x10 70 lbs.

Seated leg curl 3x5 70 lbs.

Hip adduction 3x10 75 lbs.

Hip abduction 3x10 70 lbs.

Torso rotation 3x10 each side 80 lbs 

Octane machine 10 min 1.88 miles

What a fun new machine we have at the gym, Do to foot fracture I have had to redo my cardio plan. So I started using a recumbent bicycle, I really hated it, so when I seen our gym had a new machine I tried it. I really enjoy the workout and finally broke a sweat. Here is a video to let you see what I have been using since I cant run yet.

Nov 9th

Belly on ball w/3 lb. barbell shoulder lateral raise 4x10

Green band P.T. workout for 20 minutes for shoulder pain I have been having

Black band alternating bicep curl 4x10

Rear Deltoid machine 4x10 50 lbs.

Fly machine  4x10 9 lbs

Lateral raise machine 4x10 12.5 lbs.

Cybex bicep/tricep 4x10 30lbs.

This week has been full of trials and heart aches. for a minute I let all other things in my life get to me. I forgot to remember the bigger picture of life instead of worrying about things out of my control. It is funny as woman we want to do all and be all for our families. It is not until you humble your self and ask for help, that you truly find in you what you knew you had all along, STRENGTH! 

So no excuses my dears, get out and be the best you!

peace*health*happiness  

~SHAWN~