December 3, 2018 Workout

Walk ladder on treadmill. 30 minutes total. Start at 3.5mph and increased by .1 mph each minute to 4.3mph then decrease by .1mph each minute. 2 times. Incline at 1.0.

Bicep curls with 20lb bar x15 x2
Front to lateral raises with 7.5lb dumbbells x10 x2
Overhead press with 20lb bar x10 x2
Back raise with 20lb bar behind head x10 x2
Free form machine: woodchoppers 13lb x10 x2
Free form machine: tricep extension 13lb x10 x2
Free form machine: dual cable cross 13lb x10 x2

November 29, 2018 Workout

Running Plan: 5 minute walk, 2 minute run x3 with 2 minute cool down

Free form machine – dual cable cross 13lbs x10 x2
Free form machine – tricep extension 13 lbs x10 x2
Free form machine – lateral pull down 10lbs x10 x2
Free form machine – wood choppers 13lbs x10 x2
20lb bar bicep curl x10 x2
20lb bar deadlift to overhead press x10 x2
5lb dumbbell lateral raises x10 x2
Push-ups (knees) x10

November 26, 2018 Workout

Well, today’s workout was c/o my husband, and it about killed me.

Walked 1.5 mi to warm-up
I found and used the free-form dual cable machine:

  • Cross-body extension 13 lbs x15 x2
  • Overhead Tricep press 13 lbs x15 x2
  • Lateral pull downs 10 lbs x15 x2
  • Chest press 13 lbs x15 x2

Knee ups on the dip machine x10 x2 (these are the devil’s creation)
Laying down side-to-sides x10 x2
Bicycle crunches x10 x2 (my abs were maxed out…..gracious these were hard)
Full sit-ups x10 x2

November 24, 2018 Workout

Running Program – Run/Walk Repeats (walk 5 min, run 1 min x3 and then cooldown)

Results: Total time 20:00, 1.43 mi, 14:00/mi avg pace

laying down side-to-side x10 x2
Laying down – leg-ups x10 x2
crunches x10 x2
Push-ups (knees) x10 x2
Overhead press with 20 lb bar x10 x2
Deadlift with 20 lb bar x10 x2
Bicep curl with 20 lb bar x10 x2
Arms: Lateral raise with 5 lb dumbbells x10 x2
Tricep dip x5 x2
Tricep extension with 5lb dumbbell x10 x2
Front raises with 5 lb dumbbells x 10 x2

November 21, 2018 workout

Test run (Walk warm-up, Run 5 minutes, cool down)
Results: total time 9:01, .56 mi, avg pace 16:00/mi

Deadlifts with 20lb bar x10 x2
Squats with 20lb bar x10 x2
Bicep curls with 20 lb bar x10 x2
Forward lunges (no weight) x10 (5/leg) x2
Crunches x10 x2
Laying down side-to-side x10 x2
Superman arms up x10 x2
Superman legs up x10 x2
Push-ups (knees) x5 x2