November 14, 2009

Seated Row – 3 sets of 10 at 55 pounds

Hip Abduction, Inside - 3 sets of 10 at 55 pounds

Hip Abduction, Outside - 3 sets of 10 at 70 pounds

Back Extension - 3 sets of 10 at 55 pounds

Weighted Crunches - 3 sets of 10 at 65 pounds

Arm Curl – 2 sets of 10 at 25 pounds

Triceps Extension – 3 sets of 10 at 50 pounds

Rear Delt - 2 sets of 10 at 55 pounds

Pec Fly - 2 sets of 10 at 55 pounds

Lat Pull - 2 sets of 10 at 60 pounds

Again, I was going to run again tonight, but all the treadmills were in use while I was at the gym. Sigh.

November 13, 2009

Uggh, ran out of time today.  I hate making excuses like that.  But this was just an off week, hopefully next week will be better.

November 12, 2009

Still can’t tie my shoes tight enough to run comfortably (foot is bruised and swollen).

Sit Ups – 30 untimed

November 11, 2009

I was planning on running today, but yesterday when I was working on my desk I dropped a piece on my foot – which is now very bruised.  On top of that my knee is randomly sore.  So, no exercise today.

November 10, 2009

I didn’t go to the gym, instead I spent 10 hours putting together my new desk.

November 9, 2009

Just an off day… no specific exercise.

November 8, 2009

Ice Skating – 20 minutes… Wow, over the summer I managed to block out how uncomfortable skates are at the start of the season, if it weren’t for that, I would have been fine skating the full 2 hours. Perhaps I’ll skate longer next week.

November 7, 2009

Bike – Since my knee was sore from yesterday, instead of running, I rode the bike for 20 minutes at level 5

Leg Curls – 3 sets of 12 at 55 pounds

Leg Extension – 3 sets of 10 at 45 pounds

Chest Press – 3 sets of 10 at 25 pounds

Shoulder Press – 2 sets of 7 at 30 pounds

Seated Row – 3 sets of 10 at 50 pounds

Hip Abduction, Inside – 3 sets of 10 at 55 pounds

Hip Abduction, Outside – 3 sets of 10 at 55 pounds

Leg Press – 3 sets of 10 at 30 pounds

Back Extension - 3 sets of 10 at 55 pounds

Weighted Crunches - 3 sets of 10 at 55 pounds

Arm Curl – 2 sets of 10 at 25 pounds

Triceps Extension – 4 sets of 10 at 40 pounds

Rear Delt - 2 sets of 10 at 40 pounds

Pec Fly - 2 sets of 10 at 55 pounds

Lat Pull – 1 set of 10 at 40 pounds; 1 set of 5 at 70 pounds

November 6, 2009

Run  5 minute warmup walk, then do two repetitions of the following:

• Run 90 seconds
• Walk 90 seconds
• Run 3 minutes
• Walk 3 minutes

Leg Curls - 3 sets of 12 at 55 pounds

Leg Extention – 3 sets of 10 at 45 pounds

Chest Press – 3 sets of 10 at 25 pounds

Shoulder Press – 2 sets of 7 at 30 pounds

Seated Row – 3 sets of 10 at 50 pounds

Hip Abduction, Inside - 3 sets of 10 at 55 pounds

Hip Abduction, Outside - 3 sets of 10 at 55 pounds

Leg Press – 3 sets of 10 at 30 pounds

Back Extension - 3 sets of 10 at 55 pounds

Weighted Crunches – 3 sets of 10 at 55 pounds

Arm Curl – 2 sets of 10 at 25 pounds

Triceps Extension – 4 sets of 10 at 40 pounds

Rear Delt – 2 sets of 10 at 40 pounds

Pec Fly – 2 sets of 10 at 55 pounds

Lat Pull - 1 set of 10 at 40 pounds; 1 set of 5 at 70 pounds

BOSU Ball – 3 times for 1 minute

The BOSU Ball is something I did in Physical Therapy, so I thought it would be something good to add back into my routine.  However, I definitely over did it.

November 5, 2009

Push Ups

• 16
• 20
• 14
• 14
• 20