Workout Log

7/11/11-7/17/11

7/11- 40-minute treadmill running intervals

7/12- 1-mile run outside, upper body strength routine:

Biceps- 10lbs, 10 reps, 3 sets

Lat Pull Down- 30lbs, 12 reps, 3 sets

Ab Machine- 50 lbs, 10 reps, 4 sets

Row Pulley- 30 lbs, 10 reps, 3 sets

7/13- DAY OFF

7/14- 25-minutes running intervals treadmill, BodyPump

7/15- 50-minutes running intervals on treadmill

7/16- DAY OFF

7/17- 2.5 mile run outside

7/4/11-7/10/11

7/4- DAY OFF

7/5- 50 minutes elliptical

7/6- 3-mile run outside

7/7- BodyPump, 15 minutes elliptical

7/8- 50-minutes elliptical

7/9- 3-mile run outside

7/10- DAY OFF

6/27/11-7/3/11

6/27- 45 minutes elliptical

6/28- 10-minute run outside, 35 minute treadmill running intervals

6/29- 25 minutes elliptical, BodyPump

6/30- 45-minute spin class, ab twist machine- 12 reps, 2 sets, 70lbs.

7/1- 25 minutes elliptical, BodyPump

7/2- DAY OFF

7/3- DAY OFF

6/20/11-6/26/11

6/20- DAY OFF

6/21- DAY OFF

6/22- 25 minutes on elliptical, 20 minutes running intervals on treadmill

6/23- 20 minutes on elliptical, 50-minute Pilates class

6/24- 35 minutes on elliptical, 20 minutes on treadmill

6/25- DAY OFF

6/26- DAY OFF

6/13/11-6/19/11

6/13- DAY OFF

6/14- 3-mile run outside

6/15- 15 minutes treadmill intervals, BodyPump

6/16- 40-minutes elliptical

6/17- BodyPump, 15 minutes on treadmill

6/18- 25-mins. treadmill intervals

6/19- 3-mile run outside

6/6/11-6/12/11

6/6- 45-minutes Elliptical

6/7- DAY OFF

6/8- DAY OFF

6/9- DAY OFF

6/10- 50-minutes running intervals on treadmill

6/11- BodyPump, 20-minute run on treadmill, 10-minute uphill walking on treadmill

6/12- DAY OFF

5/30/11-6/5/11

5/30- 3-mile run outside

5/31- 2-mile run outside, 25 minutes on elliptical

6/1- BodyPump, 20 minutes on elliptical

6/2- 45-minute spin class

6/3- DAY OFF

6/4- BodyPump, 20 minutes elliptical

6/5- DAY OFF

5/23/11-5/29/11

5/23- DAY OFF

5/24- BodyPump, 45-minute spin class

5/25- 33 minutes on treadmill, running intervals

5/26- DAY OFF

5/27- BodyPump, 30 minute running intervals on treadmill

5/28- 35 minutes elliptical, 5 minutes walking uphill at 14.0 incline

5/29- DAY OFF

5/16/11-5/22/11

5/16- 20 minutes elliptical, 20 minutes running intervals on treadmill

5/17- 30 minutes treadmill intervals, 5 minutes running at 6.1, 5 minutes uphill walk at 4.1, 10.0 incline, 15 minutes elliptical

5/18- BodyPump. 15 minutes elliptical

5/19- DAY OFF

5/20- DAY OFF

5/21- 25 minutes elliptical, 10 minute run on treadmill at 6.1, 10 minutes of intervals at 3.0 incline, run 6.9, walk 4.0

5/22- DAY OFF

5/9/11-5/15/11

5/9- DAY OFF

5/10- DAY OFF

5/11- 20 minutes elliptical, 25 minutes running intervals on treadmill

5/12- 45-minute spin class

5/13- DAY OFF

5/14-  3.5 mile run outside

5/15- DAY OFF

5/2/11-5/8/11

5/2- 30 minutes elliptical, 30 minutes treadmill- run 10 mins. at 6.0, walk 2 minutes 4.0, intervals for 20 minutes, run at 6.3, walk 4.2, BodyPump

5/3- DAY OFF

5/4- Elliptical 20 minutes, Treadmill- run for 10 minutes at 6.0, walk uphill for 10 minutes 10.0, intervals for 5 minutes, 7.0 to 4.0

5/5- BodyPump, 10 minute run on Treadmill

5/6- 20 minutes Elliptical, 25 minutes Treadmill, running intervals

5/7- BodyPump

5/8- DAY OFF

4/25/11-5/1/11 (Finals Week/Moving Week)

4/25- 2.5 mile run outside

4/26- DAY OFF

4/27- BodyPump, Elliptical 20 minutes

4/28- DAY OFF

4/29- DAY OFF

4/30- MOVING DAY (definitely a workout!)

5/1- DAY OFF

4/18/11-4/24/11

4/18- 20-mins on Treadmill, intervals, 2-min at 6.3, 1 min at 7.3, 1 min. 4.0, 15-minutes Elliptical

4/19- DAY OFF

4/20- BodyPump, 27-minutes on Treadmill: Run 10 minutes at 6.0, Walk uphill 14.0 incline 5 minutes, Run 5 minutes 6.1, 1.0 incline, Walk 2 minutes 4.0, Run 5 minutes at 6.0, 1.0 incline.

4/21- 20 minutes Elliptical, 30 minutes Intervals on Treadmill- Run 10 minutes at 6.1, Walk 2 minutes at 4.0, Run 5 minutes at 6.0, walk 2 minutes at 4.0, Run 1 minute at 7.3, Repeat.

4/22- 45-minute Spin Class

4/23- BodyPump

4/24- DAY OFF

4/11/11-4/17/11

4/11- Elliptical, 20 minutes, Stair Master, 10 minutes. Strength: Biceps, 10lbs, 12 reps, 3 sets. Triceps, 15 lbs, 10 reps, 2 sets.  Front/Lateral Raises, 5 lbs, 10 reps, 3 sets. Lat Row, 10lbs, 10 reps, 1 set.

4/12- 45-minute spin class

4/13- BodyPump, 20-minutes on Elliptical

4/14- DAY OFF

4/15- 2.5 mile run outside

4/16- BodyPump

4/17- DAY OFF/ 2.5 mile walk

4/4/11-4/10/11

4/4- DAY OFF

4/5- 45-min. spin class

4/6-BodyPump, 20-minutes elliptical

4/7- DAY OFF

4/8- 45-minute spin class

4/9- DAY OFF

4/10- 2.5 mile run outside

3/28/11-4/3/11

3/28- Treadmill, 30 minutes, Intervals. Strength- Lunges/Squats, 14lbs. total, 12 reps, 3 sets

3/29- DAY OFF

3/30- Elliptical, 40 minutes

3/31- DAY OFF

4/1- Elliptical, 20 minutes Treadmill, 10 minutes running at 6.3, 1.0 incline; Strength- Abs using stability ball

4/2- BodyPump, 15 minute run on treadmill at 6.0

4/3- DAY OFF, 2.5 mile walk

3/21/11-3/27/11

3/21: Treadmill: Run 6.2 for 10 minutes, walked uphill 15.0 incline for 5 minutes, repeat

3/22: Treadmill: Walk 4.0 for 3 minutes, Run 6.3 for 10 minutes, Walk uphill 15.0 incline for 5 minutes, Run 6.3 for 5 minutes  Strength:

-Biceps, 10 lbs, 12 reps, 2 sets

-Front and Lateral alternating raises- 5 lbs, 12 reps, 2 sets

-Triceps, 10 lbs, 12 reps, 2 sets

-Sidebends- 15 lbs, 25 reps each side, 2 sets

3/23:DAY OFF

3/24: DAY OFF

3/25: DAY OFF

3/26: Treadmill, Run 6.4, 15 minutes

Strength Training:

Cable-cross- 2 elevations- 20lbs, 10 reps, 3 sets each elevation

Shoulder press- 30 lbs, 10 reps, 3 sets

Chest press, one handed- 10 lbs, 10 reps, 3 sets

Tricep overhead extension- 15 lbs, 10 reps, 3 sets

Tricep pushdown- 30 lbs, 10 reps, 3 sets

Front raises- 5lbs each, 10 reps, 3 sets

3/27- Elliptical, 35 minutes

3/14/11- 3/20/11

3/14: Treadmill:

0:00-5:00, Warm Up, 4.0

5:00-20:00, Intervals, Run 7.0, Walk 4.0, Incline 1.0

Stationary Bike:

0:00-15:00, 6.0 Resistance, 70-80 RPMs

Strength Training:

Biceps- 10lbs, 12 reps, 2 sets

Front Raises to Lateral Raises- 5 lbs, 12 reps, 2 sets

Lat Row- 35 lbs, 12 reps, 2 sets

Shoulder Press- 35 lbs, 12 reps, 2 sets

3/15- 45-minute spin class

3/16: Treadmill:

0:00-20:00- intervals, 1 minute running 7.0, 1 minute walking 4.0, 1.0 incline

Stationary Bike:

0:00-15:00- 6.0 resistance, 70-80 RPMs

Strength Training

Abs on stability ball- 25 reps, 2 sets

3/17: DAY OFF

3/18:DAY OFF

3/19: Elliptical, 45 mins.

3/2o: 2.5 mile run outside

3/7/11- 3/13/11

3/7: Treadmill:

0:00-5:00, Warm Up, 4.0

5:00-10:00, Run, 6.2

10:00-15:00, Walk Uphill, 4.5 at 15.0 incline

15:00-20:00, Run, 6.2, 1.0 incline

20:00-29:00, Intervals, Run 1 minute at 7.5, Walk 1 minute at 4.2

Strength Training:

Squats, 30 lbs, 12 reps,  2 sets

Side Bends, 15 lb, 25 reps, 2 sets

3/8- Stationary Bike- 20 mins, 5.0 resistance, 80 RPM

Treadmill- Run, 6.2, for 1 mile at 1.0 incline

Strength Training:

Abs- reverse incline crunches with 8lb medicine ball, 25 reps, 1 set

Crunches on balance ball, 25 reps, 2 sets

3/9/-  DAY OFF

3/10: Treadmill-

0:00-5:00- Warm Up, Walk 4.0

5:00-10:00- Run, 6.2, 1.0 incline

10:00-15:00- Walk Uphill, 4.2, 15.0 incline

15:00-20:00- Run, 6.2, 1.0 incline

20:00-25:00-Walk Uphill, 4.3, 15.0 incline

25:00-30:00- Run, 6.3, 1.0 incline

Strength Training:

Shoulder Press with 10lb dumbells, 12 reps, 2 sets

Shoulder Press Machine, 35lbs, 10 reps, 2 sets

Lat Row, 30 lbs, 12 reps, 2 sets

3/11: DAY OFF

3/12: Spin Class- 1 hour, 3-mile power walk

3/13: DAY OFF

2/28/11-3/6/11

2/28: Treadmill:

-0:00-5:00- Warm Up, 4.0

-5:00-10:00- Run,6.1, 1.0 Incline

-10:00-15:00- Walk Uphill, 4.5, 15.0 Incline

-15:00-20:00- Run, 6.2, 1.0 Incline

-20:00-30:00- Intervals, Sprint, 7.5, 1.0 Incline for 1 minute, then Walk, 4.1, 1.0 Incline for 1 minute

-30:00-31:00- Cool down, 3.6

Strength Training:

-Bicep Curls- 10 lbs, 12 reps, 3 sets

-Front Raises- 5 lbs, 12 reps “Super Set” into Side Raises- 5 lbs, 12 reps- 3 sets of each (Super Set means no break in between the different exercises)

-Tricep Pull-downs- 30 lbs, 12 reps, 3 sets

-Seated Leg Press- 80 lbs, 12 reps, 3 sets

-Calf Press using Seated Leg Press Machine- 80 lbs, 15 reps, 1 set

3/1: Treadmill:

0:00-1:00- Warm Up, 4.0

1:00-11:00- Run, 6.2

Stationary Bike:

0:00-20:00- 6.0 Resistance, Avg. 80 RPMs

3/2: Treadmill:

0:00-4:30- Warm Up, 4.0

4:30-15:00- Run, 6.2, 2.0 incline

15:00-20:00- Walk uphill, 4.4, 15.0 incline

20:00-30:00- Intervals- Run 7.5, 3.0 incline for 1 minute, Walk 4.1, 3.0 incline for 1 minute

Strength Training

Shoulder Press- 30lbs, 13 reps, 3 sets

Lat Row- 35 lbs, 13 reps, 3 sets

Lunges- 10lb dumbells, 10 reps, 3 sets

Crunches on stability ball- 50 reps, 1 set

3/3: 2.5 mile run outside

3/4: FitSugar Pyramid Treadmill Workout

Strength Training:

-Bicep Curls- 10lbs, 13 reps, 3 sets

-Leg Extension- 85lbs, 10 reps, 3 sets

-Tricep Pulldowns- 30lbs, 12 reps, 2 sets

-Alternating Front and Side Raises- 5lbs, 12 reps, 3 sets

-Side Bends- 15lbs, 25 reps each side, 1 set

-Crunches on Stability Ball- 50 reps, 1 set

3/5: DAY OFF

3/6: Elliptical for 50 minutes

2/21/11-2/27/11

2/21: Treadmill:

-Warm-up- 0-5:00 minutes walking at 4.0mph

-5:00-10:00- Run at 6.2, 1.0 incline

-10:00-20:00- Walk uphill at 4.3, 15.0 incline

-20:00-30:00- Intervals- 1 minute running at 7.5, 1.0 incline followed by 1 minute walking at 4.0, 1.0 incline

-30:00-31:00- Cool down, walking at 3.8, no incline

Strength Training:

-Bicep Curls, 10lbs, 12 reps, 3 sets

-Lateral Shoulder Raises, 5lbs, 12 reps, 3 sets

-Leg Extensions- 80 lbs, 10 reps, 2 sets, then 85 lbs, 10 reps, for last set

-Shoulder Press- 30 lbs, 12 reps, 3 sets

-Side Bends- 15 lbs, 25 reps, 1 set

-Crunches with Stability Ball positioned at mid-lower back: 50 reps, 1 set

2/22: 2.5 mile run outside

2/23: Treadmill:

-0-5:00- Warm up- 4.0

-5:00-8:00- Run- 6.0

-8:00-9:00- Run- 7.0

-9:00-12:00- Walk Uphill- 4.4, 15.0 incline

-12:00-20:00- Run- 6.2, 1.0 incline

Strength Training:

-Bicep Curls- 10 lbs, 13 reps, 3 sets

-Leg Extension- 85 lbs, 10 reps, 3 sets

-Shoulder Press- 35 lbs, 12 reps, 3 sets

-Lat Row- 35 lbs, 12 reps, 3 sets

-Lunges- 10 lbs, 10 reps, 3 sets

2/24: 2.5 mile run outside

2/25-2/28: DAYS OFF