bassgirl
Member
A few of you have asked if I could post my workout, and to be honest I could never remember my weights. Well I found some log sheets at the Y so I wrote my stuff down. You guys are great 
. * means new weight for me this week. I alternate machines, so its legs, arms, legs, arms, etc. And I did my weights before my cardio today, for the first time. I'll get to the cardio thing later in the post.
tricep press 2x10 40 lbs
back extension 2x10 *60 lbs (new this week, didnt want to wreck my back)
Ab machine 2x10 *55 lbs
Fly 2x10 *70 lbs - that was bad-a$$
Chest Press 2x10 60 lbs
Lat. Pulldown 2x10 65 lbs
Hip Adduction 2x10 *140 lbs
Hip Abduction 2x10 130 lbs
Seated Leg Press 2x10 130 lbs
10 lb dumbbell sets
seated hammer curls 2x10
lat bicep curls 1x10
field goals 2x10 (overhead lifts, low pos. is biceps parallel w. ground, forearms upright)
cardio 17 mins on treadmill 2-min intervals set between 30 min and 15 min mile settings. this sucked! The eliptical is far more efficient, and less strain on my ankles. It was barely 100 cals on the readout, I can get that in 10-12 mins on the eliptical.
There you go. Machines I didnt do are: torso rotation, lateral raise, shoulder press, calf extension, Row/rear delt, leg extension, and seated leg curl. Didnt touch any of the heavyweight machines either. Need training
. * means new weight for me this week. I alternate machines, so its legs, arms, legs, arms, etc. And I did my weights before my cardio today, for the first time. I'll get to the cardio thing later in the post.tricep press 2x10 40 lbs
back extension 2x10 *60 lbs (new this week, didnt want to wreck my back)
Ab machine 2x10 *55 lbs
Fly 2x10 *70 lbs - that was bad-a$$
Chest Press 2x10 60 lbs
Lat. Pulldown 2x10 65 lbs
Hip Adduction 2x10 *140 lbs
Hip Abduction 2x10 130 lbs
Seated Leg Press 2x10 130 lbs
10 lb dumbbell sets
seated hammer curls 2x10
lat bicep curls 1x10
field goals 2x10 (overhead lifts, low pos. is biceps parallel w. ground, forearms upright)
cardio 17 mins on treadmill 2-min intervals set between 30 min and 15 min mile settings. this sucked! The eliptical is far more efficient, and less strain on my ankles. It was barely 100 cals on the readout, I can get that in 10-12 mins on the eliptical.
There you go. Machines I didnt do are: torso rotation, lateral raise, shoulder press, calf extension, Row/rear delt, leg extension, and seated leg curl. Didnt touch any of the heavyweight machines either. Need training