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

December 2, 2018 Workout

Running plan: Walk 5 minutes, run 2 minutes x3, 2 minute walking cool down.

High heel squats x10 x2
Deadlifts with 20lb bar x10 x2
Side-to-sides (laying down) x10 x2
Leg ups (laying down) with a lift at the top x10 x2
Short bridge x10 x2
Side-to-side crunch with 10lb dumbbell x10 x2
Side-to-side lunge with 10lb dumbbell x10 x2
Calf raises with 10lb dumbbells x10 x2
Leg press machine 115lb x10 x2
Calf rotary machine 104lb x10 x2
Leg extension machine 52lbs x10 x2
Leg curl machine 60lbs 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 27, 2018 Workout

Running Plan: Walk 5 minutes, Run 1 minute x3 with 2 min walk cool down.

High heel squats x10 x2
Squats with 20lb bar x5 x2
Balance: bend over with one leg straight back with 10lb dumbbell in each hand x10 x2
Free motion squat machine: Single-leg squats with 30lbs x5 x2 (each leg)
Free motion squat machine: calf raises with 30lbs x10 x2
Alternating side lunges with 7.5lb dumbbells in each hand x10 x2 (each leg)

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