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Old 09-03-2012, 05:13 PM   #1675 (permalink)
rpmcduff
FitDay Member
 
Join Date: Feb 2010
Location: Westminster, CO
Posts: 965
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Didn't make it to the gym until this morning (Monday). Had to go this morning as the gym is only open 8-2 because of Labor Day.

Arms & Shoulders
Hammer Curls: 1/5 40# Dumbbells, 2/6 35# Dumbbells
Front Lateral Raises: 3/6 35# Dumbbells
Side Lateral Raises: 3/6 25# Dumbbells (This was the first time for these)
Seated Tricep Press: 1/5 80#, 1/6 75#, 1/7 75#
Military Press: 1/5 50#, 1/1 45#, 1/1 35# ( I think the Side Lateral Raises sapped my strength for these.)
Ab Machine: 3/20 120#
Back Extensions: 1/6 35#, 1/8 35#, 1/10 35#
Stairs: 3 quick runs up the stairs.
Elliptical: 5 min level 5, warmup before weights, 40 min level 6 HIIT after weights. (I tried to focus on the High Intensity part running 6-7 mph sprints, and not worrying about what the low was, did more mileage in the same amount of time meaning my average speed was greater also.)

Hope everyone is having a great weekend. Let us know how your races turned out.
__________________
Ron

Male, Age 53 Height 5'-11"
Start, Spring 2009....,.. 270.0 lbs
January 21, 2010. ....,...255.0 lbs (Joined Fitday)
September 10, 2010..,..223.8 lbs. (-46.2lbs)
Mini-Goal......................225 Achieved 9/21/2012
Mini-Goal......................220 Achieved 10/26/2012
Current.........................216.2 lbs. (-53.8 lbs)
Mini-Goal.......................215
Goal..............................200



My log: http://www.fitday.com/fitness/Public...Owner=rpmcduff
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