Workouts for 10-27-14 to 11-2-14

Monday 10-27-14

Leg extension machine 3x10 50 lbs.
Seated leg curl machine 3x10 50 lbs.
Hip abduction machine 3x10 75 lbs.
Hip adduction machine 3x10 75 lbs.
Back extension 1x10 70 lbs. 1x10 90 lbs. 1x10 110 lbs.
Sit up w/ball 3x10
Side leg lift w/ band (heavy resistance) each side 3x10
Side shuffle w/band (heavy resistance) each side 1x10
Stretch 15 minutes

Tuesday 10-28-14

Cable cross machine twist 3x10 35 lbs.
Cybex machine Modular Lat pull-down 2x10 60 lbs.
Cybex machine rope triceps pull-down  3x10 50 lbs.
Chest press machine 3x10 30 lbs.
Bicep #8 machine concentration curl right arm 3x10 30 lbs. Left arm 3x10 15 lbs. (left shoulder still touchy)
Bicep #8 machine bicep curl right arm 3x10 30 lbs. 3x10 15 lbs.
Lateral raise machine 3x10 12.5 lbs.
On ball side Lat raise 3x10 5 lbs.
On ball  Arnold Press 3x10 5 lbs.
Stretch 15 minutes

So I was told I have fractures in my right foot when I went to Dr. Tuesday afternoon. So I have to where a boot for the next 6-8 weeks. So my workouts will be modified to be able to keep working toward my goals :)

I WILL NOT LET THIS STOP ME!!

Wednesday 10-29-14

Hamstring #2 machine left leg 3x10 10 lbs. right leg 3x10 with my boot only
Hip adduction machine 3x10 75 lbs.
Hip abduction machine 3x10 75 lbs.
Abs machine oblique each side 3x10 60 lbs.
Squats w/20 lb. weighted ball 2x10
Leg extension machine 1x10 50 lbs. 1x10 40 lbs. 1x10 35 lbs.
Torso rotation (my new fav machine at gym) machine 3x10 50 lbs.
Back extension machine 3x10 110 lbs.
Encombrant bike 30 minutes 5.68 miles
Stretch 15 minutes

WEIGH IN DAY! = 175.2 OMG I am 15 lbs. away from my 100 lb. loss :)
My goal is to hit that before Dec. 31st 2014

Thursday 10-30-14

Alternating triceps kick back 3x10 15 lb. dumbbell
Alternating hammer curl 3x10 15 lbs. dumbbell
Arnold press 3x10 5 lbs.
Alternating biceps curl 1x10 15 lbs. 1x10 10 lbs. dumbbell
Dead lift with bar 3x10 110 lbs.
Biceps curl w/bar 3x10 50 lbs.
Reverse biceps curl w/bar 3x10 50 lbs.
Cybex machine rope triceps pull-down 3x10 50 lbs.
Cybex modular Lat pull-down 3x10 50 lbs.
Lateral raise machine 3x10 12.5 lbs.
Cable cross machine twist 3x10 35 lbs.
Cable cross machine shoulder press 3x10 15 lbs.
Bicep machine #8 left arm 3x10 15 lbs. right arm 3x10 35 lbs.
Fly machine 1x10 1x5 18 lbs.
Back extension machine 3x10 110 lbs.
Torso rotation machine each side 3x10 70 lbs.
Abs crunch machine 3x10 50 lbs.
Row/rear deltoid machine 3x10 50 lbs.
Chest press 3x10 30 lbs.
Encombrant bike 30 minutes 5.60 miles
Stretch 15 minutes

Friday 10-31-14

Seated leg curl machine 4x12 30 lbs.
Leg extension machine 4x12 30 lbs.
Hip abduction machine 4x12 75 lbs.
Hip adduction machine 4x12 75 lbs.
Rotary calf machine 4x12 50 lbs. left leg only
Torso rotation machine each side 4x12 70 lbs.
Back extension machine 4x12 90 lbs.
Kettle Bell lunges pass through legs 2x10 25 lbs.
Kettle Bell dead lift 1x12 25 lbs.
Seated leg press 3x10 190 lbs.
Abs machine 1x12 30 lbs. 1x12 35 lbs. 1x12 40 lbs. 1x12 45 lbs.
Ab crunch machine #18 3x12 50 lbs.
Bridge hold 10 sec 3x10
Encombrant Bike 15:44 3 miles
Stretch 15 minutes

Saturday 11-1-14

Fly wheel 4x10 10 lbs.
Lateral raise 4x10 10 lbs.
Alternating hammer curl 4x10 15 lbs.
Bicep curl w/bar 4x10 60 lbs.
Reverse bicep curl w/bar 4x10 60 lbs.
Dead lift w/bar 4x10 110 lbs.
Triceps kick back 1x10 15 lbs. dumbbell
Cybex machine rope triceps pull-down 4x10 50 lbs.
Cybex machine modular Lat pull-down 3x5 70 lbs.
Lateral raise machine 3x10 12.5 lbs.
Row/rear deltoid machine 4x10 50 lbs.
Torso rotation machine each side 2x10 75 lbs.
Side lateral raise on ball 4x10 10 lbs. dumbbell
Stretch 15 minutes

Sunday 11-2-14
REST DAY!!!

As I reflect back on my week, I really am impressed with the strength I'm gaining adding in weights. I was able to up my weight(poundage) in a few areas and I'm feeling stronger day by day. This coming week I want to really try some new moves and machines.  Got to keep that body guessing and not complacent. Time to do some research :)

MAKE IT CRY LOUD!!!

 

peace, health, happiness

~SHAWN~