Wednesday, April 22, 2009

Workout Results 4/22-

Great day! Off to drink my Lean Body For Her protein shake with strawberries and blueberries......one of my favorites!!

Have a blessed day!

Totals for the day -
Time - 136 mins
Calories burned - 1,237
Calories consumed - 1,823

ST with cross training cardio -

Plank rows - 2 sets of 16 reps with 15lb DBs

Squats on wall with balance ball- 2 sets of 25 reps, holding 10 seconds on last rep for each set.

Bicep curls - 3 sets of 16 reps with 27.5lb DBs

Leaning standing lateral raise - 3 sets of 15 reps for each arm with one 10 lb DB.

Leaning front raise on balance ball - 3 sets of 15 reps for each arm with one 10 lb DB

Reverse flys on balance ball - 3 sets of 10 reps with 10 lb DBs

Bent over one arm reverse flys - 3 sets of 10 reps for each arm with one 15 lb DB

Bench dips - 3 sets of 10 reps

Close grip lat pulldowns - 3 sets of 12 reps at 90lbs

Wide grip lat pulldowns - 3 sets of 8 reps at 120 lbs

Slow 6x6 count BB curls - 3 sets of 8 reps with a 30 lb BB

Standing shoulder press - 3 sets -
Set 1 - 8 reps with 27.5 lb DBs
Set 2 and 3 - 12 reps with 20 lb DBs

Seated rows - 3 sets-
Set 1 - 12 reps at 120 lbs
Set 2 and 3 - 10 reps at 120 lbs

Rack pull-ups - 3 sets -
Set 1 - 4 reps
Set 2 and 3 - 3 reps

Post ST Cardio - 60 mins of cross training
10 mins of rowing
10 mins on elliptical
20 mins on treadmill
20 mins on arc trainer

Weekly workout totals - MTW
Time - 464 mins
Calories burned - 4,812

1 comment:

RunTX said...

Keep up the good work!