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MandalayVA

Mon, May-21-07, 20:12

Just marking my place here, will start tomorrow.

MandalayVA

Tue, May-22-07, 05:26

60 minutes on the ArcTrainer, hill interval program, mostly level 15 (don't be that impressed, the level goes to 100).

Calories burned per machine: 859

MandalayVA

Wed, May-23-07, 15:35

Planned off day.

MandalayVA

Thu, May-24-07, 05:31

60 minutes on the elliptical, interval program, various levels (1-5), 661 calories burned.

MandalayVA

Sat, May-26-07, 09:46

Too burned to go to the gym on Friday. The bod needed sleep more than exercise, it told me.

Today, 60 minutes on the elliptical, manual program, no incline, level 1. I wanted to see if I could duplicate being on the treadmill and feel the burn in my achilles like I do there. Nope, but I did go about 4.3 miles and burn 700 calories per the machine. Go me. :D

MandalayVA

Sun, May-27-07, 19:56

60 minutes on the elliptical, manual program, no incline, level 1. 4.25 miles, 680 calories burned per machine. I'm no longer sore after doing this, so it's definitely time to bump the resistance.

greenshamr

Sun, May-27-07, 20:36

Keep up the great job!

MandalayVA

Mon, May-28-07, 12:11

30 minutes on the ArcTrainer, level 10 (briefly on 15), inclines from 3-8, 477 calories burned per machine. Short workout due to various reasons posted on my journal.

MandalayVA

Mon, May-28-07, 12:12

Keep up the great job!
Thank you kindly!

MandalayVA

Tue, May-29-07, 05:22

Planned off day due to gym holiday scheduling.

MandalayVA

Sat, Jun-02-07, 12:11

60 minutes on the ArcTrainer, varied between levels 10 and 15, inclines 0 and 10, a little over three miles, 940 calories burned per machine.

Ahem ...

go me :wiggle:

MandalayVA

Mon, Jun-04-07, 10:23

45 minutes on the elliptical, no incline, levels 1-2, 3.1 miles, 477 calories burned per machine. Got to the gym late so cut back a little.

greenshamr

Mon, Jun-04-07, 23:57

45 min is cutting back? Danggggg! You rock woman!!

MandalayVA

Thu, Jun-21-07, 07:24

5 minutes warm-up on the cross trainer, level 3

All sets 15 reps

20 squats, no weight to concentrate on form
1 set pull-ups on gravitron, 10 pounds resistance
1 set leg presses, 105 pounds
1 set lat pulldowns, 25 pounds
1 set push-ups on gravitron, 10 pounds resistance
1 set chest presses, 15 pounds
1 set dead lifts, 20 pounds
1 set bicep curls, 10 pounds
1 set rotator cuff rotations, 3 pounds (always do light weights when I do this)

MandalayVA

Fri, Jun-22-07, 07:12

45 minutes on the arc trainer, alternating between 0% and 10% incline, level 15, app. 625 calories burned per machine (accidentally turned off program in the middle when I was adjusting incline because I R N MORON).

MandalayVA

Sat, Jun-23-07, 12:50

5 minutes warm-up on the cross trainer, level 3

All sets 15 reps

20 squats, no weight to concentrate on form
1 set pull-ups on gravitron, 10 pounds resistance
1 set leg presses, 105 pounds
1 set lat pulldowns, 30 pounds
1 set push-ups on gravitron, 10 pounds resistance
1 set kneeling rows, 10 pounds
1 set seated rows, 20 pounds
1 set dead lifts, 30 pounds
1 set bicep curls, 8 pounds
1 set rotator cuff rotations, 3 pounds
1 set donkey presses, 50 pounds

MandalayVA

Mon, Jun-25-07, 05:21

5 minutes warm-up on the cross trainer, level 3

All sets 15 reps

30 squats, no weight to concentrate on form
1 set pull-ups on gravitron, 10 pounds resistance
1 set leg presses, 105 pounds
1 set lat pulldowns, 25 pounds
1 set push-ups on gravitron, 10 pounds resistance
1 set seated rows, 20 pounds
1 set dead lifts, 30 pounds
1 set bench presses, 30 pounds
1 set bicep curls, 10 pounds
1 set rotator cuff rotations, 3 pounds
1 set donkey presses, 50 pounds

5 minutes on the elliptical, no resistance

galatia

Mon, Jun-25-07, 08:11

I laugh everytime I see your avatar! Very cute. :D

MandalayVA

Tue, Jun-26-07, 05:26

45 minutes on the arc trainer, alternating between 0% and 10% incline, level 15, 630 calories burned per machine.

greenshamr

Tue, Jun-26-07, 12:55

Whoa!

You are kickin' some serious butt in the gym!! Keep up the great work!

MandalayVA

Fri, Jun-29-07, 05:23

5 minutes warm-up on the cross trainer, level 3

All sets 15 reps

2 sets pull-ups on gravitron, 10 pounds resistance
2 set leg presses, 105 pounds
2 sets lat pulldowns, 25 pounds
2 sets push-ups on gravitron, 10 pounds resistance
2 sets seated rows, 20 pounds
2 sets bench presses, 30 pounds
2 sets bicep curls, 10 pounds
2 sets donkey presses, 50 pounds

MandalayVA

Mon, Jul-02-07, 05:22

MandalayVA

Tue, Jul-03-07, 06:11

30 minutes on the arc trainer, hill interval program (incline between 3 and 6%, levels 10 through 20) with 10 second sprints added (maybe 5 or 6), 440 calories burned per machine.

MandalayVA

Wed, Jul-04-07, 10:18

5 minutes warm-up on the cross trainer, level 3

All sets 15 reps

2 sets pull-ups on gravitron, 10 pounds resistance
2 set leg presses, 105 pounds
2 sets lat pulldowns, 40 pounds
2 sets push-ups on gravitron, 10 pounds resistance
2 sets seated rows, 20 pounds
2 sets tricep presses, 20 pounds
2 sets tight seated rows (hands close together), 40 pounds
2 sets donkey presses, 50 pounds
20 squats, no weight

I also did two sets of something that probably has a name but I don't know what--I attached a bar to the lower part of a pulley machine and pulled myself to a standing position, then bent 90 degrees then stood up again. 30 pounds on this and it worked my lower back and abs pretty well. I guess it's kind of a weird dead lift or something.

MandalayVA

Fri, Jul-06-07, 07:10

MandalayVA

Mon, Jul-09-07, 05:14

5 minutes warm-up on the cross trainer, level 3

All sets 10 reps

2 sets pull-ups on gravitron, 25 pounds resistance
2 set leg presses, 135 pounds
2 sets lat pulldowns, 55 pounds
2 sets shoulder pulldowns, 25 pounds
2 sets push-ups on gravitron, 25 pounds resistance
2 sets seated rows, 40 pounds
2 sets tight seated rows (hands close together), 27.5 pounds
2 sets tricep presses, 30 pounds
2 sets donkey presses, 65 pounds

MandalayVA

Tue, Jul-10-07, 05:53

45 minutes on the elliptical, interval program, resistance 2 and 8, incline levels 2 and 10, 3.3 miles, 503 calories burned per machine.

MandalayVA

Mon, Jul-16-07, 05:13

5 minutes warm-up on the cross trainer, level 3

All sets 10 reps

2 sets pull-ups on gravitron, 25 pounds resistance
2 set leg presses, 120 pounds
2 sets lat pulldowns, 55 pounds
2 sets shoulder pulldowns, 25 pounds
2 sets push-ups on gravitron, 25 pounds resistance
2 sets seated rows, 27.5 pounds
2 sets tight seated rows (hands close together), 27.5 pounds
2 sets tricep presses, 30 pounds
2 sets donkey presses, 70 pounds

MandalayVA

Wed, Jul-18-07, 08:28

5 minutes warm-up on the cross trainer, level 3

All sets 10 reps

2 sets pull-ups on gravitron, 25 pounds resistance
2 set leg presses, 150 pounds
2 sets lat pulldowns, 55 pounds
2 sets shoulder pulldowns, 20 pounds
2 sets push-ups on gravitron, 25 pounds resistance
2 sets seated rows, 20 pounds
2 sets tight seated rows (hands close together), 27.5 pounds
2 sets tricep presses, 30 pounds
2 sets donkey presses, 80 pounds

MandalayVA

Fri, Jul-20-07, 05:39

5 minutes warm-up on the cross trainer, level 3

All sets 10 reps

2 sets pull-ups on gravitron, 25 pounds resistance
2 set leg presses, 150 pounds
2 sets lat pulldowns, 70 pounds
2 sets shoulder pulldowns, 27.5 pounds
2 sets push-ups on gravitron, 25 pounds resistance
2 sets seated rows, 27.5 pounds
2 sets tight seated rows (hands close together), 55 pounds
2 sets tricep presses, 30 pounds
2 sets donkey presses, 80 pounds

Demokat

Fri, Jul-20-07, 07:16

Wow! Your workouts are impressive. Keep up the good work!

MandalayVA

Mon, Jul-23-07, 07:09

Demokat

Mon, Jul-23-07, 08:23

I couldn't leg press 150 lbs on a good day! And your upper body strength is truly impressive. WOW! :thup:

MandalayVA

Wed, Jul-25-07, 05:19

5 minutes warm-up on the cross trainer, level 3

All sets 5 reps

3 sets pull-ups on gravitron, 45 pounds resistance
3 set leg presses, 165 pounds
3 sets lat pulldowns, 85 pounds
3 sets shoulder pulldowns, 35 pounds
3 sets push-ups on gravitron, 45 pounds resistance
3 sets seated rows, 35 pounds
3 sets tight seated rows (hands close together), 70 pounds
3 sets tricep presses, 42.5 pounds
3 sets donkey presses, 100 pounds

MandalayVA

Fri, Jul-27-07, 05:56

1 mile on the cross trainer, level 1 (time: 11:39)

All sets 15 reps

3 sets pull-ups on gravitron, 10 pounds resistance
3 set leg presses, 135 pounds
3 sets lat pulldowns, 55 pounds
3 sets shoulder pulldowns, 17.5 pounds
3 sets push-ups on gravitron, 10 pounds resistance
3 sets seated rows, 17.5 pounds
3 sets tight seated rows (hands close together), 20 pounds
3 sets tricep presses, 20 pounds
3 sets donkey presses, 60 pounds

1 mile on elliptical, no incline, level 1 (time: 14:15)

MandalayVA

Mon, Jul-30-07, 07:34

5 minutes warm-up on the cross trainer, level 3

All sets 10 reps

3 sets pull-ups on gravitron, 25 pounds resistance
3 set leg presses, 150 pounds
3 sets lat pulldowns, 55 pounds
3 sets shoulder pulldowns, 20.5 pounds
3 sets push-ups on gravitron, 25 pounds resistance
3 sets seated rows, 27.5 pounds
3 sets tight seated rows (hands close together), 45 pounds
3 sets tricep presses, 30 pounds
3 sets donkey presses, 80 pounds

MandalayVA

Wed, Aug-01-07, 07:42

5 minutes warm-up on the cross trainer, level 3

All sets 5 reps

3 sets pull-ups on gravitron, 45 pounds resistance
3 set leg presses, 165 pounds
3 sets lat pulldowns, 70 pounds
3 sets shoulder pulldowns, 27.5 pounds
3 sets push-ups on gravitron, 45 pounds resistance
3 sets seated rows, 35 pounds
3 sets tight seated rows (hands close together), 70 pounds
3 sets tricep presses, 42.5 pounds
3 sets donkey presses, 100 pounds

1 mile on elliptical, no incline, level 1 (time: 14:29)

MandalayVA

Fri, Aug-03-07, 07:23

5 minutes on the cross trainer, level 3

All sets 15 reps

3 sets pull-ups on gravitron, 10 pounds resistance
3 set leg presses, 135 pounds
3 sets lat pulldowns, 40 pounds
3 sets shoulder pulldowns, 17.5 pounds
3 sets push-ups on gravitron, 10 pounds resistance
3 sets seated rows, 17.5 pounds
3 sets tight seated rows (hands close together), 20 pounds
3 sets tricep presses, 20 pounds
3 sets donkey presses, 60 pounds

MandalayVA

Mon, Aug-06-07, 06:09

5 minutes warm-up on the cross trainer, level 3

All sets 10 reps

3 sets pull-ups on gravitron, 25 pounds resistance
3 sets leg presses, 150 pounds
3 sets lat pulldowns, 55 pounds
3 sets shoulder pulldowns, 20.5 pounds
3 sets push-ups on gravitron, 25 pounds resistance
3 sets seated rows, 27.5 pounds
3 sets tight seated rows (hands close together), 45 pounds
3 sets tricep presses, 30 pounds
3 sets donkey presses, 85 pounds

MandalayVA

Wed, Aug-08-07, 07:10

5 minutes warm-up on the cross trainer, level 3

All sets 5 reps

3 sets pull-ups on gravitron, 45 pounds resistance
3 set leg presses, 180 pounds
3 sets lat pulldowns, 70 pounds
3 sets shoulder pulldowns, 27.5 pounds
3 sets push-ups on gravitron, 45 pounds resistance
3 sets seated rows, 40 pounds
3 sets tight seated rows (hands close together), 70 pounds
3 sets tricep presses, 42.5 pounds
3 sets donkey presses, 110 pounds

MandalayVA

Mon, Aug-13-07, 08:56

MandalayVA

Thu, Aug-23-07, 07:05

This is actually from yesterday, I forgot to post!

5 minutes warm-up on the cross trainer, level 3

All sets 10 reps

3 sets pull-ups on gravitron, 25 pounds resistance
3 sets leg presses, 150 pounds
3 sets lat pulldowns, 55 pounds
3 sets shoulder pulldowns, 20.5 pounds
3 sets push-ups on gravitron, 25 pounds resistance
3 sets seated rows, 27.5 pounds
3 sets tight seated rows (hands close together), 45 pounds
3 sets tricep presses, 30 pounds
3 sets donkey presses, 85 pounds

MandalayVA

Mon, Sep-24-07, 11:05

MandalayVA

Fri, Sep-28-07, 08:50

5 minutes warm-up on the cross trainer, level 5

All sets 10 reps

3 sets pull-ups on gravitron, 25 pounds resistance
3 sets leg presses, 150 pounds
3 sets lat pulldowns, 55 pounds
3 sets shoulder pulldowns, 20.5 pounds
3 sets push-ups on gravitron, 25 pounds resistance
3 sets seated rows, 27.5 pounds
3 sets tight seated rows (hands close together), 45 pounds
3 sets standing rows, 40 pounds
3 sets tricep presses, 30 pounds
3 sets donkey presses, 85 pounds

MandalayVA

Mon, Oct-01-07, 05:12

5 minutes warm-up on the cross trainer, level 3

All sets 5 reps

3 sets pull-ups on gravitron, 55 pounds resistance
3 set leg presses, 200 pounds
3 sets lat pulldowns, 70 pounds
3 sets shoulder pulldowns, 27.5 pounds
3 sets push-ups on gravitron, 55 pounds resistance
3 sets seated rows, 40 pounds
3 sets tight seated rows (hands close together), 70 pounds
3 sets tricep presses, 40 pounds
3 sets donkey presses, 110 pounds

MandalayVA

Mon, Jun-23-08, 07:30

Two miles on the elliptical, level 10 incline, level 1 resistance

MandalayVA

Tue, Jun-24-08, 09:16

5 minutes warm-up on the cross trainer, level 1

All sets 10 reps

2 sets pull-ups on gravitron, 15 pounds resistance
2 set leg presses, 135 pounds
2 sets lat pulldowns, 40 pounds
2 sets shoulder pulldowns, 12.5 pounds
2 sets push-ups on gravitron, 15 pounds resistance
2 sets seated rows, 40 pounds
2 sets tricep presses, 40 pounds
2 sets donkey presses, 50 pounds

MandalayVA

Wed, Jun-25-08, 08:36

Two miles on the elliptical, level 10 incline, level 1 resistance

MandalayVA

Thu, Jun-26-08, 14:21

5 minutes warm-up on the cross trainer, level 3

All sets 10 reps

2 sets pull-ups on gravitron, 15 pounds resistance
2 set leg presses, 135 pounds
2 sets lat pulldowns, 50 pounds
2 sets shoulder pulldowns, 20 pounds
2 sets push-ups on gravitron, 15 pounds resistance
2 sets seated rows, 40 pounds
2 sets tight seated rows, 27.5 pounds
2 sets tricep presses, 40 pounds
2 sets donkey presses, 70 pounds

MandalayVA

Fri, Jun-27-08, 07:44

3.15 miles on the elliptical, level 10 incline, level 2 resistance in 45 minutes.

MandalayVA

Sat, Jun-28-08, 09:30

5 minutes warm-up on the cross trainer, level 3

All sets 10 reps

2 sets pull-ups on gravitron, 20 pounds resistance
2 set leg presses, 135 pounds
2 sets lat pulldowns, 55 pounds
2 sets shoulder pulldowns, 20 pounds
2 sets push-ups on gravitron, 20 pounds resistance
2 sets seated rows, 45 pounds
2 sets assisted situps, 45 pounds
2 sets tricep presses, 30 pounds
2 sets donkey presses, 70 pounds

I got a couple of numbers wrong because I was copy/pasting, this is actually what I did.

MandalayVA

Mon, Jun-30-08, 05:26

10 minutes warm-up on the cross trainer, level 3

All sets 10 reps:

3 sets pull-ups on gravitron, 20 pounds resistance
3 set leg presses, 135 pounds
3 sets lat pulldowns, 55 pounds
3 sets shoulder pulldowns, 20 pounds
3 sets push-ups on gravitron, 20 pounds resistance
3 sets seated rows, 45 pounds
3 sets assisted situps, 45 pounds
3 sets tricep presses, 30 pounds
3 sets donkey presses, 70 pounds

10 minutes elliptical, level 2 resistance (roughly 1.5 miles total cardio)

MandalayVA

Tue, Jul-01-08, 09:11

60 minutes on elliptical, 4.25 miles, level 2 resistance

MandalayVA

Wed, Jul-02-08, 07:32

1 mile on the cross trainer, level 3

All sets 5 reps:

3 sets pull-ups on gravitron, 35 pounds resistance
3 set leg presses, 150 pounds
3 sets lat pulldowns, 70 pounds
3 sets shoulder pulldowns, 27.5 pounds
3 sets push-ups on gravitron, 35 pounds resistance
3 sets seated rows, 70 pounds
3 sets assisted situps, 70 pounds
3 sets tricep presses, 35 pounds
3 sets donkey presses, 85 pounds

1 mile on the elliptical, level 2 resistance

MandalayVA

Thu, Jul-03-08, 09:29

4.3 miles on the elliptical, interval program, level 2 resistance

MandalayVA

Fri, Jul-04-08, 09:20

1 mile on the cross trainer, level 3

All sets 3 reps:

3 sets pull-ups on gravitron, 45 pounds resistance
3 set leg presses, 180 pounds
3 sets lat pulldowns, 75 pounds
3 sets shoulder pulldowns, 35 pounds
3 sets push-ups on gravitron, 45 pounds resistance
3 sets seated rows, 75 pounds
3 sets assisted situps, 75 pounds
3 sets tricep presses, 40 pounds
3 sets donkey presses, 105 pounds

MandalayVA

Sat, Jul-05-08, 07:33

2 miles on the cross trainer, level 2 resistance, 21 minutes

MandalayVA

Mon, Jul-07-08, 10:48

All sets 10 reps:

3 sets pull-ups on gravitron, 15 pounds resistance
3 set leg presses, 150 pounds
3 sets lat pulldowns, 55 pounds
3 sets shoulder pulldowns, 20 pounds
3 sets push-ups on gravitron, 15 pounds resistance
3 sets seated rows, 55 pounds
3 sets assisted situps, 55 pounds
3 sets tricep presses, 30 pounds
3 sets donkey presses, 85 pounds

Twelve minutes combined on elliptical and cross trainer

MandalayVA

Tue, Jul-08-08, 09:54

2.1 miles on the elliptical, level 2 resistance, 30 minutes

MandalayVA

Wed, Jul-09-08, 09:30

5 minutes warm-up on the cross trainer, level 3

All sets 5 reps

3 sets pull-ups on gravitron, 35 pounds resistance
3 set leg presses, 165 pounds
3 sets lat pulldowns, 70 pounds
3 sets shoulder pulldowns, 27.5 pounds
3 sets push-ups on gravitron, 35 pounds resistance
3 sets seated rows, 70 pounds
3 sets assisted situps, 70 pounds
3 sets tricep presses, 40 pounds
3 sets donkey presses, 100 pounds

MandalayVA

Thu, Jul-10-08, 08:49

2.2 miles on the elliptical, level 2 resistance, 30 minutes

MandalayVA

Fri, Jul-11-08, 08:53

5 minutes on the cross trainer, level 3

All sets 3 reps:

3 sets pull-ups on gravitron, 45 pounds resistance
3 set leg presses, 180 pounds
3 sets lat pulldowns, 75 pounds
3 sets shoulder pulldowns, 35 pounds
3 sets push-ups on gravitron, 45 pounds resistance
3 sets seated rows, 85 pounds
3 sets assisted situps, 85 pounds
3 sets tricep presses, 50 pounds
3 sets donkey presses, 115 pounds

MandalayVA

Tue, Jul-15-08, 11:07

MandalayVA

Sat, Jul-19-08, 14:01

15 minutes on Arc Trainer
3.2 miles on elliptical, level 1, 40 minutes

MandalayVA

Tue, Jul-22-08, 07:52

2.1 miles on the elliptical, flat mode, level 1 resistance, 30 minutes

MandalayVA

Wed, Jul-23-08, 08:49

1 mile on the cross trainer, level 1 (10:15)

All sets 5 reps:

3 sets pull-ups on gravitron, 45 pounds resistance
3 set leg presses, 180 pounds
3 sets lat pulldowns, 70 pounds
3 sets shoulder pulldowns, 35 pounds
3 sets push-ups on gravitron, 45 pounds resistance
3 sets seated rows, 80 pounds
3 sets assisted situps, 80 pounds
3 sets tricep presses, 50 pounds
3 sets donkey presses, 115 pounds

MandalayVA

Fri, Jul-25-08, 09:00

From yesterday:

2.1 miles on the elliptical, flat grade, level 1, 30 minutes

MandalayVA

Fri, Jul-25-08, 09:01

5 minutes warm-up on the cross trainer, level 1 (.5 mile)

All sets 10 reps

3 sets pull-ups on gravitron, 35 pounds resistance
3 set leg presses, 165 pounds
3 sets lat pulldowns, 55 pounds
3 sets shoulder pulldowns, 27.5 pounds
3 sets push-ups on gravitron, 35 pounds resistance
3 sets seated rows, 70 pounds
3 sets assisted situps, 70 pounds
3 sets tricep presses, 35 pounds
3 sets donkey presses, 100 pounds

MandalayVA

Sat, Jul-26-08, 09:54

4.5 miles on the elliptical, flat grade, level 1, 60 minutes.

MandalayVA

Mon, Jul-28-08, 07:39

5 minutes warm-up on the cross trainer, level 1 (.5 mile)

All sets 10 reps

3 sets pull-ups on gravitron, 35 pounds resistance
3 set leg presses, 165 pounds
3 sets lat pulldowns, 55 pounds
3 sets push-ups on gravitron, 35 pounds resistance
3 sets seated rows, 70 pounds
3 sets assisted situps, 70 pounds
3 sets tricep presses, 35 pounds
3 sets donkey presses, 100 pounds

MandalayVA

Tue, Jul-29-08, 08:47

3.2 miles on elliptical, flat grade, level 1 resistance, 45 minutes

MandalayVA

Wed, Jul-30-08, 08:44

1 mile on the elliptical, flat plane, level one resistance (13:35)

All sets 5 reps:

3 sets pull-ups on gravitron, 45 pounds resistance
3 set leg presses, 180 pounds
3 sets lat pulldowns, 70 pounds
3 sets push-ups on gravitron, 45 pounds resistance
3 sets seated rows, 70 pounds
3 sets assisted situps, 70 pounds
3 sets tricep presses, 40 pounds
3 sets donkey presses, 120 pounds

1 mile on the elliptical, flat plane, level one resistance (13:35)

MandalayVA

Thu, Jul-31-08, 07:49

3.25 miles on elliptical, flat grade, level 1 resistance, 45 minutes

MandalayVA

Fri, Aug-01-08, 07:43

1 mile on the elliptical, flat grade, level 1 resistance (13:37)

All sets 10 reps

3 sets pull-ups on gravitron, 35 pounds resistance
3 set leg presses, 165 pounds
3 sets lat pulldowns, 55 pounds
3 sets push-ups on gravitron, 35 pounds resistance
3 sets seated rows, 55 pounds
3 sets assisted situps, 55 pounds
3 sets tricep presses, 30 pounds
3 sets donkey presses, 100 pounds

MandalayVA

Tue, Aug-05-08, 11:04

2.1 miles on the treadmill, hill program, 3 mph, 46 minutes

MandalayVA

Mon, Aug-11-08, 07:53

1 mile on the elliptical, flat grade, level 1 resistance (13:32)

All sets 10 reps

3 sets pull-ups on gravitron, 35 pounds resistance
3 set leg presses, 165 pounds
3 sets lat pulldowns, 55 pounds
3 sets push-ups on gravitron, 35 pounds resistance
3 sets seated rows, 55 pounds
3 sets assisted situps, 55 pounds
3 sets tricep presses, 35 pounds
3 sets donkey presses, 105 pounds

MandalayVA

Wed, Aug-13-08, 15:48

1 mile on the elliptical, flat plane, level one resistance (13:30)

All sets 5 reps:

3 sets pull-ups on gravitron, 45 pounds resistance
3 set leg presses, 180 pounds
3 sets lat pulldowns, 70 pounds
3 sets push-ups on gravitron, 45 pounds resistance
3 sets seated rows, 70 pounds
3 sets assisted situps, 70 pounds
3 sets tricep presses, 40 pounds
3 sets donkey presses, 120 pounds

1 mile on the bike, level 5 resistance (5 minutes or thereabouts)