Samantha
Leg Extensions 15x20 15x20
Wide Stance Squats 8x65 8x65 8x65 8x70 8x70
Seated leg curl 8x50 8x55 8x55 8x60 8x60
Single leg squats 8x45 8x45 8x45 8x45
Barbell glute bridge 8x55 8x65 8x65 8x65 8x... read more
- Site:
- http://www.sycbs.blogspot.com
- Miles:
- 342 total / 60 in 2013
- Goal:
I want to be fit and healthy and strong. Keeping stress down and my attitude up is a big plus too.
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Samantha logged 342 miles.
Last workout 2 months ago. Help get them back on track!
Entries
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FIT
good LiveFit Week 7 Day 5: Legs 02:00
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Havent been logging my workouts the past 2 weeks, but I finally got them logged at bodybuilding.com at least. i dont write down the dates so I wont bother catching up on the past 6. I'll just ... read more
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FIT
good LiveFit Week 7 Day 4: Shoulders 01:15
arnold dumbbell press 8x15 5x20,3x15 5x20,3x15 4x20,4x15
seated bent over delt raise 8x10 8x10 8x7.5 12x7.5
standing palm-in 1-arm dumbbell press
Left and Right: 8x15
Left: 4x20,4x15 Right: 6x2... read more -
FIT
good LiveFit Week 7 Day 3: Chest/ Abs 01:00
reps x weight
barbell bench w/ medium grip 8x25
reverse triceps bench press 8x30 8x30 8x30 8x30
Superset: dumbbell flyes + dumbbell bench press 8x10x10 8x10x10 8x10x10 8x10, 6x10,4x7.5
Superse... read more
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FIT
good LiveFit Week 7 Day 2: Legs 01:30
narrow stance squats 15x45 15x45 10x65 10x65
narrow stance leg press 8x115 8x115 8x115 8x115
barbell double lunges (reps/ leg) 20x40 20x40 10x40 10x18
single leg squats 8x40 8x18 8x18 8x18
seat... read more
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walk
good Hood River heights to downtown 3 mi 00:01:00 00:20 pace
checking out a new trail that goes to downtown. it's about a 1.5 miles each way.
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followed up the workout with a wheatgrass shot (with an OJ chaser not that I needed it) and a protein shake
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FIT
good cross training program on the... 3.07 mi 00:35 11:24 pace
judging from the heart rate on the machine I went at a pretty high intensity rather the medium. steadily increasing incline every 4:20 from 10 up by 2's to the max of 20 then down to 16 before... read more
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FIT
good LiveFit Week 6 Day 4: Arms/ Abs 01:07
barbell curl 10x30 10x30 10x30
superset: 10 overhead cable curls + 10 cable curls with rope attachment 10x5x15 10x5x15 10x5x15
alternating hammer curls 10x12 10x12 10x12
dips with 45lbs assiste... read more
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walk
good walk home from the gym 1.73 mi 00:37 21:32 pace
stopped by the store to pick up a few things so between about 10lbs in two bags and heavier traffic it took a bit longer. also the weather was very overcast and starting to drizzle.
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walk
alright walk to the gym 1.76 mi 00:35 19:52 pace
forgot i put my keys in the car my husband drives to work, so i walked today. it was fairly nice temp and some blue sky.
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FIT
good LiveFit W6 D3: Legs 01:32
leg extensions- 2 w/u sets 15x15 15x15
squats- 2 w/u sets, 2 heavy sets to failure 15x35 15x35 12x55 10x55
leg press (shoulder width) 8x110 8x110 8x120 8x120 (last time i did 130lbs, but i'd... read more
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FIT
tired Trillium Lake 4.83 mi 02:30 31:03 pace
definitely did not have the energy i did last time and went much slower. also had to go slower because the ski tracks were not very groomed and it was much more difficult.
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walk
good treadmill inclines 1.75 mi 00:35 20:00 pace
did the hill program at 3.5mph. it varied between incline of 6.5 for low intensity intervals to increasing inclines up to incline 12. i went faster this time around (last time was 2.2mph). climbed ... read more
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FIT
good LiveFit W6 D2: Chest/ Abs 01:54
bench press 8x25 8x35 8x40 4x40 8x40 8x55 (negative set)
pushups 15 15 15
cable crossover 10x10 10x10 10x10
incline press 8x40 2x35 10x35 10x35 12x25
side to side pushups (on knees) 10 10 10
... read more
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FIT
good crossramp medium intensity ca... 3.22 mi 00:35 10:52 pace
i did the glute program which starts at incline 12 and graduates up to 16. i kept the resistance at least at half the incline but usually higher, so it was pretty good resistance the whole time. av... read more
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FIT
good LiveFit W6 D1: Back 01:00
wide grip pullups (weight is assisted weight) 10x40 5x45 5x40 drop set: 5x40, 5x45, 4x50, 7x55
superset: bent over barbell row, seated cable row 8x45x30 8x45x30 8x45x25
wide grip lat pulldown 10x... read more
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FIT
good some ab work
ball crunches 20 20 20
decline russian twists with 12lb medicine ball 20 20 20
hanging pikes 20 20 20
oblique abs machine (it twists side to side) 25 25 i cant remember what weight i used. probabl... read more -
FIT
good LiveFit W5 D6: Legs 01:43
I usually leave feeling like I could have gone harder... even when I feel a little like jello. Spent 30 min in the sauna afterward.
Superset 1: seated leg curl + leg extensions 10x55+30 10x60+30 ... read more
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walk
good Treadmill cardio 1.63 mi 00:45 27:36 pace
40 min plus 5 min cool down
intensity increments:
10 min @ incline 10, speed 2.5
10 min @ incline 15, speed 2.2
5 min @ incline 10, speed 2.2
10 min @ incline 15, speed 2.3
5 min @ incline 10, spe... read more
Nice workout!
3 months ago • Like