Strange I forgot to post Friday I walked... saturday I took off,

SUNDAY
decided to make this slightly more interesting by putting what music I listened to. Today's selection : Skinny Puppy Mix Tape

Warm-Up
Push-Ups 50
Sit-Ups 59
Pull Ups 8.5
Squats ( squat rack in use by someone using it for BARBELL CURLS! ARGH!)
Leg Press 150Lbs 12, 210LBS 12
Lat Pull Down 110LBS 8, 100LBS 8,11
Back extensions (bodyweight) 12,14,13
stretch

My current cycle has me doing a "split" on Sundays which means I'll have another lifting session this afternoon. I'll add some Squats to that workout, but I don't have a rack so it'll have to be with a weight I can lift over my head... probably 70 or 80 pounds--- we'll see.

Walked on Gazelle 2.5 miles

Legs are still sore but it felt to good to get them all warm today. Snowed a little but not enough to keep me out of the gym.

Elliptical Trainer = 3 miles
Stationary bike = 5 miles
stretched

Legs are feeling even better. I'm glad because I'd like to work them again Tuesday. Very very cold outside but no new snow.

Elliptical = 2 miles
Exercise bike = 7 miles
stretches

Walked 3 Miles on Gazelle
stretches

---------------------------------------------------------
wonder why your trainer would want you to do both? Just for variety? Hmm.

Go Froggie! Go Froggie! YEA!!!!!

Snowed like a beast last night so it's indoor workouts today.

Walked 3.5 miles on Gazelle.
Stretches.
May do weights later as I am off work today. I know I'll be shoveling snow at least.

Warm-Up 7 minutes
Push-Ups 33
Sit-Ups 56
Pull-Ups 7.5
Bench Press (warm-up sets incline dumbbell press) 25lbs each 2 sets of 10
bench Press Work sets 125lbs 4,5
Overhead press warm-up 25lbsE 2 sets of 10
Overhead press 40lbsE 2 ; 35lbsE 8
Shrugs with Dumbbells 35lbs E 16 ; 13
Side Bends 15LbsE 20 reps each side
barbell curl 30Lbs 6,6,6,4.5,3.5,2.5
stretches

Elliptical 28 Minutes
Music : david bowie "reality"

Push-ups 42
Sit-Ups 58
Pull-Ups 8.5

Music :marilyn manson "mechanical animals"

Leg Press 170LBS 12,195LBS 10,200LBS 12,215LBS 12
Leg Curl 70LBS 8,75LBS 8,80LBS 10, 85LBS 6.5
Pull-Down 90LBS 10,100LBS 10,100LBS 8
Calf Machine 110LBS 23,17,19,24
stretch

Okay legs are starting to feel better. Am getting a slight cough though.
But no new snow so I got to the gym.

Elliptical Trainer 2 miles
stretches
Calf Rotary Machine 110lbs , 4 sets of 20
Hanging Leg Raises 2 sets of 10
Swiss Ball Crunches 3 sets of 12
Arm Extension Machine 30lbs 1 set of 10
50 lbs 1 set of 10
55 lbs 1 set of 6
50 lbs 1 set of 6
30 lbs 1 set of 6
Arm Curl Machine 30 lbs 1 set of 10
40 lbs 1 set of 10
45 lbs 1 set of 8
45 lbs 1 set of 5
30 lbs 1 set of 10
stretches

The pics all come from the movie "American Psycho". Because the name FrogAttack comes from the book of the same name. I think it's only appropriate to stay on theme.

No exercise so far today which is unusual but I'm going to try and work it in later.

Took Sunday and Monday off.

Walked 3 miles Tuesday and Wednesday.

Jumping Jacks 100

Standing calf raises w/ dumbbells (40LbsE) 4 sets of 25
Sit-ups 60
Hack Squat (100LBS) 3 sets of 10
bent-Legged deadlifts (100LBS) 3 sets of 10
hanging Leg raise 11,10
stretches

Crunches on Swiss Ball 3 sets of 20
Hanging Leg Raise 2 sets of 10
Sit-Ups 40

11.5 Miles on Stationary Bike
stretches

Walked 2.5 miles on Gazelle

Warm-up 10 minutes
Push-Ups 53
Sit-Ups 68
Pull-Ups 8.5
Incline Dumbbell Press (for warm-up sets) 25lbsE 12,12
Bench Press (for work sets) 125lbs 5,4
Overhead Press (warm-up sets) 25lbsE 10,10
Work sets 35lbsE 4,5
Shrug w Dumbbells 35lbsE 20,20
Side Bends 15lbsE 20 each side
Barbell Curl 25lbs 8,8,6,4,3,4.5
stretches

3 Miles on The Gazelle.

Music : Cardio Mix CD

No new snow so I was able to do cardio at the gym today. Yesterday I followed my first day of induction to the letter and it did not seem to affect my work-out at all. Very encouraging.

Elliptical Trainer 2 miles
stretches
pushups 37
sit-ups 40
pull-ups 6
bench press (125lbs) set of 8, set of 6, set of 5
incline dumbbell press (42lbs each) set of 6, set of 8, set of 6
dips (bodyweight) 3 sets of 8
triceps extension 3 sets of 8
stretches

Jumping Jacks 100
Sit-Ups 52
Push-Ups 50
Pull-Ups 9

Incline Dumbbell Press 25LBSe 1 set of 10
47 1/2 LBSe set of 6, set of 4
40LBSe set of 7

Dips (bodyweight) 10,8,9

Triceps Extensions 15LBSe 10,10,10 10LBSe 10

Crunches 20,22,27

Stretches

My quads were sore this morning but boy was I happy to see NO NEW SNOW, which meant I could get to the gym.

Elliptical Trainer = 2 miles
Recumbent Bike = 5 miles

stretches