Cardio 100

Treadmill
Around the World Routine
Variable incline (5%-11%) steep!
3.5 mph, 30 min
602 feet climbed
Est calories burned: ~400


Manual Run-Walk
1 min walk 4 mph
1 min run 5.9 mph
no incline, 10 min
Est calories burned: many? I hope?

Doubled Up: Cardio 101

How appropriate this is Cardio 101, because I feel like I just got fucking schooled.

Treadmill
MF'ing "Mount Kilamanjaro" routine
(Aka, Killa-me-now routine)
Variable incline (4-9%), Level 14
3.5-4mph

I ran again, about 2 min and 2 min.
But at a 7% incline... which was hard.
Also I wore a poor sports bra today.

Est. calories burned: ~350
500 feet climbed
Total time: 32 minutes

6 down, 150 to go

Dumbbell bench press
4 sets, 12 reps
12.5 lbs

Row machine
4 sets, different grips, 12 reps
45-60 lbs

Lateral Dumbbell Raises
4 sets, 12 reps, 7.5

Treehuggers/Dumbbell Flys
4 sets, 12 reps
7.5 lbs (I really need someone to spot me)

Back extensions
4 sets, 10 reps

Stiff legged Deadlifts
4 sets, 15 reps
20lb bar

Sidebends
4 sets, 20 reps
20 lbs

4 Supersets:
25 Crunches
20 Single Leg Abduction/Raises
20 Single leg raises
YEAH.

Doubled Up: Cardio 102

Treadmill
Hills routine
variable incline, 3.5-3.8 mph

Running 5.5 mph for a few minutes.
And it felt so good.

Total time: 33 minutes
Est. calories burned: ~300

5 down, 151 to go

Overhead dumbbell press
3 sets, 10 reps, 10 lbs

Lat pulldown
3 sets, 12-15 reps, 60 lbs

Sidebends
4 sets, 20 reps, 20 lbs

Crunches
4 sets, 25 reps

Single Leg Raises
3 sets, 10 reps

Leg Abduction
3 sets, 25 reps
30-45-60

Leg Adduction
3 sets, 20 reps
45-60-60

Tricep Extension Machine
3 sets, 15 reps
45-60-60

Back extensions
3 sets, 10 reps

Squats
3 sets, 10 reps
hold until near fail

4 down, 152 to go

Dumbbell bench press
4 sets, 10 reps
15 lbs

Upright Dumbbell Rows
4 sets, 10 reps
10 lbs

Bicep curls
3 sets between others, various
various

One-arm Lawnmower Rows
4 sets, 12 reps
12.5 lbs

Tricep extensions
4 sets, 10 reps
12.5 lbs

Row machine
4 sets, different grips, 12 reps
45lbs

Treehuggers/Dumbbell Flys
4 sets, 12-10-10-10
7.5 lbs (watching the shoulder)

Back extensions
4 sets, 10 reps

Leg press
4 sets, 6-10-8-6 reps
45 lbs ea

Sidebends
4 sets, 15 reps
15-20-20-20 lbs

Crunches
6 sets, 12-15-25-25-25-30 reps

Leg Abduction/Raises
7 sets, 10-10-8-5-5-5-5 reps

Superset with single leg raises
5 sets, 5 reps ea. (still hurting)

I discovered the definition of fat: anything that doesn't hurt so good after you work out with me. (I haven't had a headache yet, but it's probably coming. Ergo, fathead.)

Doubled Up: Cardio 103

Last night was the Tortoise show, and I didn't get to the gym. So tonight I kicked out a 40-minute cardio session and then about an hour of lifting.

Treadmill
1 mile (~17 min)
5% incline
3.5 mph

0.75 mile (~15 min)
7% incline
3.5 mph

0.25 mile (~4 min)
3% incline
3.5 mph

0.25 mile (~4 min)
7% incline
3.5 mph
Because I'm a stubborn brat.
And I wanted that 1 mile of 7%.

No breaks, no water, no food beforehand. This was a weak performance. I was miserable when I got done. And then I went to go lift.

3 down, 153 to go

Overhead dumbbell press
4 sets, 12 reps, 7.5 (I think 7.5? I can't remember now)

Lat pulldown
4 sets, 12-12-12-7 reps, 60-60-60

Lateral Dumbbell Raises
4 sets, 12 reps, 7.5

Sidebends
4 sets, 12 reps, 15

Sort of Stiff-legged deadlifts (bad form)
3 sets, 8-10 reps, 15

Incline Situps---couldn't do it!! wtf! by body just would NOT go. So I had to stop like a dumbass and go do...
Crunches
4 sets, 25-25-15-15

Leg Abduction/Raises
2 sets, 15 rep ea.

Stretch

2 down, 154 to go

Dumbbell bench press
4 sets, 10 reps
10-10-12.5-12.5

Upright Dumbbell Rows (crazy, bad exercise)
3 sets, 10 reps
12.5

One-arm Lawnmower Rows
4 sets, 10 reps
12.5

Row machine
3 sets, 10 reps
45lbs

Treehuggers/Dumbbell Flys
(I meant Lateral Raises the other day..)
4 sets that hurt my shoulder like hell.
10-10-10-6 reps, 7.5 lbs

Squats
4 sets, 10-10-14-6
ow.

Crunches
3 sets, 10-14 reps

Planks
3, 25s holds

Superman
3, 10s hold because I suck at them right now

Leg Abduction/Raises
3 sets, 10 reps
There were guys training each other on breakdance moves in there, it was phenomenal.

And whoever sent all the hot guys to the gym tonight, on a rainy Friday night, thank you. I mean, I'm sure the view was not mutually appetizing, but for my part, I was biting holes in my tongue to keep from rolling purrs at them between reps.

Cardio 104

I say, that really sucked.

25 minutes
5% incline
3.5 mph

1 minute water break

15 minutes
2.5% incline
3.5 mph

6 minute cool down
0% incline
3mph

2.5 miles
473 feet climbed
418 calories

1 down, 155 to go

Overhead press
4 sets, 6 reps, 7.5 (I think 7.5? I can't remember now)

Lat pulldown
3 sets, 8-10 reps, 30-45-60

Tricep extensions
3 sets, 10 reps, 15

Leg press
4 sets, 8-10 reps, 90

Dumbbell Flys
4 sets, 8-10 reps, 10-7.5

Incline Situps
sit-sit-crunch-crunch 3 sets, 20-20-10
I'm going to feel that tomorrow.

Stretch

Pushups (mod.)
2 sets to max (super max...ow)

Leg Abduction/Raises
2 sets, 10 rep ea.

Sidebends
4 sets, 10 reps, 12.5-12.5-15-15