the wrap up

just wanted to post about my weight wrap up for the week. i improved slightly on a few exercises--yeah!

Workout #2 (Day Two) Exercises

Dips: 12, 10, 9
Cable Rows: 70?
Seated Dumbbell Shoulder Presses: 2x 20lbs 1x25lbs
Barbell or Dumbbell Deadlifts: 70lbs
Smith Machine Standing Calf Raises: I actually did seated calf raises since I did Smith on Monday---so, I put a 25 on there + my body weight apparently. that contraption is weird!
(Optional) Dumbbell Hammer Curls: 15lbs (oh i wish there were 18lb dumbbells there!)
(Optional) Overhead Seated Dumbbell Tricep Press: 25lbs

Hanging Leg Raises/Roman Chair (Abs): 3x 20

I also did lunges with a 25lb bar 10 on each side for 3 reps. I finished my workout by walking on the treadmill at a very steep incline for 20 minutes. I progressed up to a 10 on incline and walked at 4 miles/hr.

Workout #3 (Day Three) Exercises

Dumbbell Chest Press I did 1x20lbs and 2x25. I definitely could have done all three at 25, but discovered this too late.
Bent Over Dumbbell Rows 3x 20lbs
Upright Rows (Dumbbell or Barbell): 3x 40lb barbell
Lying Leg Press: started with 90lbs, added 10, and then 10 more
Seated Calf Press (Performed on Leg Press Machine): I did same weights as the leg press
(Optional) Reverse Bicep Curls (Palms down): 6, 7, and 8 lbs. these are still awkward
(Optional) Lying Tricep Dumbbell Extensions (”Skullcrushers”): 3x 35lbs
V-Crunches/Jack-Knife Sit Up (Abs): 3x 20lbs

I also did 3x 20 hamstring pull ups on a bench ( i don't know the real name, but they work your hamstrings and butt)

I finished by running with speed intervals on the treadmill for 20 minutes. It's so awesome how you can program the treadmill to two different speeds and do intervals! I also varied the incline. It was surprising how I didn't hate running on the treadmill today. I think it's because I haven't done it in so long and I miss running---but I'll keep that in mind as I continue to vary my cardio.

Tomorrow is cardio kickboxing! yeah! I missed last week. I hope they have new combos so that I can be a little lost tomorrow. I enjoy learning new routines. It's also supposed to be close to 50 degrees here tomorrow. Heat wave! ha. chicago sucks in the winter and I'm taking this as a sign to be outside ALL DAY! we'll see....