I did this workout on Friday and am just now updating my blog. I have given myself a cardio schedule–still haven’t themed them, but this was the day I was scheduled to do the Stairsmaster. I wasn’t looking forward to it. That machine is a killer. So I fooled around at home for an extra 30 minutes before I finally went to the gym. I have to say, worrying about doing the stairmaster was worse than actually doing it. it wasn’t as bad as I imaged it would be, and when I was done, I was glad I did it.
Cardio Workout
30 minutes on the Stairmaster, burned 420 calories.
2nd Session of Chest Power Workout
Decline bench Push Up 3 x 12 (increased by 2 reps since 1st session)
Chest Press Machine 3 x 16 x 50lbs (I did 50lbs the 1st time I did this workout. I tried to increase the lbs to 60 but that was just too heavy.)
Sumo Squat with Dumbell 3 x 20 x 55lb (increased by 5 reps and 5lbs)
Incline Press Machine 3 x 12 x 70lbs (increased by 2 reps and 10lbs)
Dumbbell Pullover on Largest Ball 3 x 10 x 40 lbs (increased by 2 reps and 10 lbs—-I felt this one in my abs too.)
Single Leg Romain Deadlift 3 x 10 on each leg x 20 lbs (increased by 2 reps and 5 lbs)
Flat Bench Dumbbell Press 3 x 12 x 20lbs (increased reps by 2 but the weight stayed the same. 25lbs was just too heavy.)
Incline Dumbbell Fly 3 x 12 x 15lbs (increased reps by 2 but weight the same.)
Reverse Lunge 3 x 20 on each leg x 10lbs ( increased rep by 5 and added 10 lbs)
I did this workout on Friday and am just now updating my blog. I have given myself a cardio schedule–still haven’t themed them, but this was the day I was scheduled to do the Stairsmaster. I wasn’t looking forward to it. That machine is a killer. So I fooled around at home for an extra 30 minutes before I finally went to the gym. I have to say, worrying about doing the stairmaster was worse than actually doing it. it wasn’t as bad as I imaged it would be, and when I was done, I was glad I did it.
Cardio Workout
30 minutes on the Stairmaster, burned 420 calories.
2nd Session of Chest Power Workout
Decline bench Push Up 3 x 12 (increased by 2 reps since 1st session)
Chest Press Machine 3 x 16 x 50lbs (I did 50lbs the 1st time I did this workout. I tried to increase the lbs to 60 but that was just too heavy.)
Sumo Squat with Dumbell 3 x 20 x 55lb (increased by 5 reps and 5lbs)
Incline Press Machine 3 x 12 x 70lbs (increased by 2 reps and 10lbs)
Dumbbell Pullover on Largest Ball 3 x 10 x 40 lbs (increased by 2 reps and 10 lbs—-I felt this one in my abs too.)
Single Leg Romain Deadlift 3 x 10 on each leg x 20 lbs (increased by 2 reps and 5 lbs)
Flat Bench Dumbbell Press 3 x 12 x 20lbs (increased reps by 2 but the weight stayed the same. 25lbs was just too heavy.)
Incline Dumbbell Fly 3 x 12 x 15lbs (increased reps by 2 but weight the same.)
Reverse Lunge 3 x 20 on each leg x 10lbs ( increased rep by 5 and added 10 lbs)
Total calories burned 1040 in 1 hr 45 minutes.