Full work out after months
The last time I visited the gym and did a full workout was September 21, 2010. :S I didn't work out at all during the winter break. The Sports Center was closed for some weeks but open for some weeks, but I should have foregone the "It's cold outside, don't wanna walk outside, coooold" feeling. Like I did yesterday. :P The exercise was good for emptying my brain and just focusing on my body and my music. However, my sore throat got worse and I had a hard conversation with Matt and my mom last night. I've been recommended honey with tea. I don't use honey in my meals....
On a good point, the college/somebody oiled the leg press machine so it doesn't squeak anymore! YAY! I wasn't crazy to try the machines at the same weights I used last time, except for the ones where I can't go lower (like the shoulder and chest presses -- those are the hardest one!)
January 24, 2011, Monday
Cross Trainer
One mile - normal track field terrain on the cross trainer - 6:56
2 miles in 23:04
5 minute cool-down
Burned 136 calories
Free Weights
3x10 - Alternating Bicep Curls - 5lbs [biceps]
2x10 - Dumbbell Rows (1x10 each arm) - 5lbs [latissimus dorsi , back, deltoids]
3x10 - Dumbbell Triceps Extensions - 5lbs [triceps, deltoids]
1x10 - Shoulder Shrugs - 10 lbs [trapezius muscles, deltoids]
2x10 - Alternating Front Raise - 5lbs [deltoids]
2x10 - Calf raise -10lbs [calves]
2x10 - Alternating lunges - 10lbs [quadriceps, glutes, hamstrings]
Machines
Seated leg curls - 2x10 - 10lbs
1x10 - 15lbs [glutes, hamstrings]
Leg extension - 3x10 - 10lbs [quadriceps]
Triceps Press - 3x10 - 15lbs [triceps]
2x10 - 20lbs
Back extension - 3x10 - 10lbs [erector spinae, glutes]
Torso rotation - 6x10 (3x10 each side) - 15lbs [abdominal, obliques]
Fly - 3x10 - 20lbs [pectoralis major, anterior deltoids, triceps]
Pulldown - 3x10 - 15lbs [biceps, latissimus dorsi]
Chest press - 3x8 - 10lbs [pectoralis major, anterior deltoids, triceps]
Shoulder press - 3x8 - 10lbs [anterior deltoids, triceps]
Abdominal - 2 x10 - 10lbs [abdominal]
2x10 - 15lbs
Leg press - 3x10 - 15lbs [quadriceps]
On a good point, the college/somebody oiled the leg press machine so it doesn't squeak anymore! YAY! I wasn't crazy to try the machines at the same weights I used last time, except for the ones where I can't go lower (like the shoulder and chest presses -- those are the hardest one!)
January 24, 2011, Monday
Cross Trainer
One mile - normal track field terrain on the cross trainer - 6:56
2 miles in 23:04
5 minute cool-down
Burned 136 calories
Free Weights
3x10 - Alternating Bicep Curls - 5lbs [biceps]
2x10 - Dumbbell Rows (1x10 each arm) - 5lbs [latissimus dorsi , back, deltoids]
3x10 - Dumbbell Triceps Extensions - 5lbs [triceps, deltoids]
1x10 - Shoulder Shrugs - 10 lbs [trapezius muscles, deltoids]
2x10 - Alternating Front Raise - 5lbs [deltoids]
2x10 - Calf raise -10lbs [calves]
2x10 - Alternating lunges - 10lbs [quadriceps, glutes, hamstrings]
Machines
Seated leg curls - 2x10 - 10lbs
1x10 - 15lbs [glutes, hamstrings]
Leg extension - 3x10 - 10lbs [quadriceps]
Triceps Press - 3x10 - 15lbs [triceps]
2x10 - 20lbs
Back extension - 3x10 - 10lbs [erector spinae, glutes]
Torso rotation - 6x10 (3x10 each side) - 15lbs [abdominal, obliques]
Fly - 3x10 - 20lbs [pectoralis major, anterior deltoids, triceps]
Pulldown - 3x10 - 15lbs [biceps, latissimus dorsi]
Chest press - 3x8 - 10lbs [pectoralis major, anterior deltoids, triceps]
Shoulder press - 3x8 - 10lbs [anterior deltoids, triceps]
Abdominal - 2 x10 - 10lbs [abdominal]
2x10 - 15lbs
Leg press - 3x10 - 15lbs [quadriceps]