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Old 10-09-2011, 10:24 AM   #61
millenium girl
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5 min treadmill followed by Tabata intervals (20 sec of work followed by 10 sec of rest, repeated 8 times).

Squats (17,17,18,19,20,19,19,18)
Bike
Sit ups (23,23,25,25,24,23,24,23)
Pull ups (12,12,12,12,12,12,12,12)
Push ups (18,18,18,18,18,16,16,16)
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Old 10-10-2011, 09:27 AM   #62
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3 miles walk

followed by 20 sets of 5 pull ups, 10 push ups and 15 squats in 18 min and 55 seconds.
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Old 10-11-2011, 10:40 AM   #63
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AM: 4 miles walk

PM: 30 min HIIT cardio (10' treadmill 15% incline, 10' arm bicycle, 10' stationary bike), 100 lunges and 300 abs

Stretch
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Old 10-12-2011, 12:21 PM   #64
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Smith Machine - max in 1 min: 45 reps at 65lbs
Horizontal leg press - max in 1 min: 59 reps at 140lbs
Pull ups - max in 1 min: 32 reps (pretty weak)
Bike 3 min
Military Press - max in 1 min: 58 reps at 55 lbs
Lunges - max in 1 min: 89 reps each leg
Biceps curls - max in 1 min: 35 reps with 15 lbs dumbbells
Bike 3 min
Triceps extensions - max in 1 min: 45 reps with 30lbs
Leg extensions - max in 1 min: 73 reps at 35lbs
Leg curls - max in 1 min: 40 reps at 35lbs
Sit ups 2 minutes
Crunches 2 minutes

Stretch
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Old 10-13-2011, 11:22 AM   #65
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I did Tabata intervals again today (20 sec of work followed by 10 sec of rest repeated 8 times).

Squats (18,18,18,18,18,18,18,18)
Bike
Sit ups (22,22,24,23,24,25,26,24)
Pull ups (13,12,12,12,12,12,2,12)
Push ups (18,18,18,18,17,17,16,16)

Stretch
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Old 10-14-2011, 09:40 AM   #66
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I took it easy today
30 min HIIT cardio:

10 min treadmill
10 min elliptical
10 min arm bicycle

250 abs
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Old 10-17-2011, 01:05 PM   #67
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4 miles brisk walk

Tabata intervals (20 sec of work followed by 10 sec of rest repeated 8 times)

Squats (24,23,22,22,22,22,22,22)
Pull ups (10,10,10,10,10,10,10,10)
Sit ups (25,25,25,25,25,25,25,25)
Push ups (20,20,20,20,20,20,20,20)
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Old 10-18-2011, 01:41 PM   #68
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10 min treadmill

Shoulder press
22x15
33x12
44x12
66x10

Triceps pressdowns (V Bar)
50x15
60x15
65x10
70x10

Lateral raises (machine)
22x10
33x12
39x10
44x20

Triceps extensions (rope)
50x15
55x15
60x10
65x10

Rear delts flys (machine)
22x12
24x12
26x10
33x8

Reverse triceps
55x15
60x15
65x12
70x10

Shrugs
18x15
22x12
24x10
31x10

Dips
4 sets of 20 reps

Frontal raises
18x10
22x10
24x8
26x8
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Old 10-19-2011, 10:23 AM   #69
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10 min treadmill
followed by kind of a fight gone bad

Smith machine max reps in 1 min 53 reps - 65 lbs
Horizontal leg press max reps in 1 min 56 reps - 165 lbs
Pull ups max reps in 1 min 30
Bike 3 min
Shoulder press max reps in 1 min 50 reps - 55lbs
Lunges max reps in 1 min - 80 each leg
Biceps curls max reps in 1 min - 40 reps - 15lbs
Bike 3 min
Leg extensions max reps in 1 min - 64 reps - 44lbs
Triceps dumbbell extensions max reps in 1 min - 60 reps - 22lbs
Situps 80 reps in 1 min
Reverse crunches 44 reps in 1 min

Stretch
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Old 10-21-2011, 11:10 AM   #70
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I'm gonna take this week-end off (I work both days anyway). The knee is swollen and I can't bend it. It sucks but I hit the gym earlier to do 12 sets of 8 pull ups, 10 push ups and 10 lat pulldowns (low weight: 70lbs). The slowest set was 1'20", the fastest 1'01".

Cool down 200 abs
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Old 10-24-2011, 12:09 PM   #71
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Tabata intervals

Warm up 5 min sit bike

followed by

- Pull ups
- Bike
- Sit ups
- Push ups
- Clean & Press

Cool down 5 min bike and stretch
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Old 10-27-2011, 12:11 PM   #72
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My knee is less swollen and less sore.

Bike 3 minutes followed by Tabata intervals (20 sec of work followed by 10 sec of rest repeated eight times)

Squats (I took it easy on those, I don't want to force it on the knee): 19,19,19,19,19,20,20,20

Pull ups: 10,10,10,10,10,10,10,10

Sit ups: 20,20,20,20,20,24,24,24

Push ups: 24,24,24,22,22,22,22,20

Bike 3 min and stretch
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Old 10-27-2011, 10:02 PM   #73
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What did you do to your knee MG?
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Old 10-28-2011, 11:23 AM   #74
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Quote:
Originally Posted by Darkness View Post
What did you do to your knee MG?
I sprained my knee at work last year and since then it is very unstable. Last week I was walking and it kinda gave in ... it swelled up like a balloon. The swelling has subsided a bit but it's still stiff.

30 minutes stationary bike followed by

7 sets of

- 5 pull ups
- 10 push ups
- 15 clean & press

Slowest set was 57", fastest 54". It was very hard to complete the last set of clean & presses.

Cool down 200 abs and stretch
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Old 11-02-2011, 12:18 PM   #75
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10 min HIIT stationary bike followed by 10 sets of 5 pull ups, 10 push ups and 15 squats. I started at 15:21 and finished at 15:32.

Cool down: 150 abs and stretch for IBTS.
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