Saturday, April 14, 2012
April 7 to April 13 a good week
this week was a good week walked,ran and stair master a total of 30 miles.
Wednesday 6 consecutive miles in under 1 hour.
Thursday climbed 100 floors under 13 minutes.
Average calories in cardio per day 850.
increased all weight lifting by 5 pounds.
max lift bench press 85 lb.
max leg press 170 lb.
inclined setups with 16 pounds weight 45 setups.
Tuesday, April 3, 2012
monday April 2
Stair master 20 minutes 155 floors (3.01 miles).
Max rate 130 steps/min. calories 380
Treadmill 1.5 miles 225 Calories
Dumbbell shoulder lift 10 lbs
Dumbbell 21's 22.5 lbs both hands
Dumbbell press 25 lbs both hands 3 sets 10
Core Roman Chair full elevation 5 sets of 10
Assisted pull-up Machine 3 sets of 5 counter weight 90 lb
Assisted body lift Machine 3 sets of 5 counter weight 90 lb
Free motion cable punch 60 lb 3 sets 10 each arm
Rear Deltoids Machine 90 lbs 3 sets 10
Pec Deck Fly 105 lbs 3 sets of 10
Lat Pull Down Machine 105 lbs 3 sets 10
Seated Cable Row Machine 75 lbs 3 sets 10
Max rate 130 steps/min. calories 380
Treadmill 1.5 miles 225 Calories
Dumbbell shoulder lift 10 lbs
Dumbbell 21's 22.5 lbs both hands
Dumbbell press 25 lbs both hands 3 sets 10
Core Roman Chair full elevation 5 sets of 10
Assisted pull-up Machine 3 sets of 5 counter weight 90 lb
Assisted body lift Machine 3 sets of 5 counter weight 90 lb
Free motion cable punch 60 lb 3 sets 10 each arm
Rear Deltoids Machine 90 lbs 3 sets 10
Pec Deck Fly 105 lbs 3 sets of 10
Lat Pull Down Machine 105 lbs 3 sets 10
Seated Cable Row Machine 75 lbs 3 sets 10
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