My Completed Workouts
The actual workouts have tabs on my categories section. I list afterwards anything I did above and beyond that workout to better myself that day!
Purple is a gym day. Red is a day off. Green is a running day.
17.04.2011: Leg and shoulders workout + Treadmill for 10 minutes (1 walk and 1 run, repeat) + Adduction machine 3 sets of 20 at 90 lbs+ Abduction Machine 3 sets of 20 at 85 lbs.
18.04.2011: Back and Biceps workout + Treadmill for 10 minutes (2 walk and 2 run, repeat)+ Hip Extension 3 sets of 20 with 25 lbs+ Smith Machine squat 3 sets of 20 with 20 lbs + Stiff leg dead lift 3 sets of 20 with 2x 20 lbs + 2km of walking and jogging until failure.
19.04.2011: Chest and Tricep workout + Hip Extension 3 sets of 20 at 25 lbs + Abduction Machine 3 sets of 15 at 90 lbs + Adduction Machine 3 sets of 20 at 85 lbs + Seated Dip 3 sets of 10 at 70 lbs
20.04.2011: Leg and Shoulder workout + Treadmill for 10 minutes (2 walk and 3 run, repeat)
21.04.2011: Rest Day
22.04.2011: Back and Bicep Workout + Treadmill 10 minutes (2 walk and 3 run, repeat) +Overhead extension 3 sets of 15 at 25 lbs + Abduction Machine 3 sets of 20 at 90 lbs + Adduction Machine 3 sets of 20 at 85 lbs
23.04.2011: Chest and Tricep Workout + Treadmill 10 minutes (2 walk, 5 run, 3 walk) + Abduction machine + Adduction MAchine
24.04.2011: Leg and Shoulder Workout + Abduction Machine + Adduction Machine
25.04.2011: Back and Bicep Workout (modified to 2 sets of each for 10 reps due to time restrictions) +Treadmill ( 5 minutes running)
26.04.2011: Rest day (worked late and had evening plans)
27.04.2011: Didn’t make it to the gym
28.04.2011: Chest and Tricep Workout + Treadmill 10 minutes ( 2 walk, 5 run, 1 walk, 2 run)+ Jog 0.7km walking for part
29.04.2011: Legs and shoulders #1 + Treadmill 6 minutes (1 walk and 5 run)
30.04.2011: Didn’t Go
01.05.2011: Back and Biceps # 1 + Treadmill 10 minutes walking + Jog on the street 0.7km in 5 min and 5 sec
02.05.2011: Chest and Tricep #1 + Treadmill 20 minutes (1 walk, 4 run,1 walk,4 run, 1 walk,4 run,1 walk, 4 run)
03.05.2011: Legs and shoulders # 1 + Treadmill 20 minutes (1 walk and 4 run times 4)
04.05.2011: Back and Biceps#1
05.05.2011: This and That Workout + Treadmill 5 minutes (1 walk and 4 run) (I didn’t feel great today)
06.05.2011: This and That Workout + Treadmill 23 minutes (3 minute walk and 20 minutes running)
07.05.2011: Street Run: walk 2 run 3 for 20 minutes which worked out to be 1.89km
08.05.2011: Day off! Happy Mothers Day!!!
09.05.2011: Street Run: Couch 2 5K (1.1) 5 minute warm up, then alternate 60 seconds of jogging with 90 seconds of walking for 20 minutes, then a 5 minute cool down. Total distance was 2.5km
10.05.2011: Full Body Workout #1
11.05.2011: Street Run: Couch 2 5K (1.2) 5 minute warm up, then alternate 60 seconds of jogging with 90 seconds of walking for 20 minutes, then a 5 minute cool down. Total distance was 2.85km
12.05.2011: Full Body Workout #2
13.05.2011: Street Run: Couch 2 5K (1.3) 5 minute warm up, then alternate 60 seconds of jogging with 90 seconds of walking for 20 minutes, then a 5 minute cool down. Total distance was 3.15km
14.05.2011: Full Body Workout #3
15.05.2011: Scheduled Rest Day
16.05.2011: Full Body Workout #1
17.05.2011: Street Run: Couch 2 5K (2.1) 5 minute warm up, then alternate 90 seconds of jogging with 120 seconds of walking for 20 minutes, then a 5 minute cool down. Total distance was 3.38 km
18.05.2011: Full Body Workout #2
19.05.2011: Street Run: Couch 2 5K (2.2) 5 minute warm up, then alternate 90 seconds of jogging with 120 seconds of walking for 20 minutes, then a 5 minute cool down. Total distance was 3.70 km
20.05.2011: Day Off
21.05.2011: Street Run: Couch 2 5K (2.3) 5 minute warm up, then alternate 90 seconds of jogging with 120 seconds of walking for 20 minutes, then a 5 minute cool down. Total distance was 3.69 km
22.05.2011: Full Body #3 and treadmill
23.05.2011: Couch 2 5K (3.1) 5 minute warm up, then do this twice: jog 90 seconds then walk 90 seconds, jog 180 seconds, walk 180 seconds,then a 5 minute cool down. Total distance was 3.4km
24.05.2011: Couch 2 5K (3.2) 5 minute warm up, then do this twice: jog 90 seconds then walk 90 seconds, jog 180 seconds, walk 180 seconds,then a 5 minute cool down. Total distance was 3.33km (dont swear out load to the prompt voice cuz you look like a tool)
25.05.2011: Full Body #1
26.05.2011: Couch 2 5K (3.3) 5 minute warm up, then do this twice: jog 90 seconds then walk 90 seconds, jog 180 seconds, walk 180 seconds,then a 5 minute cool down. Total distance was (to be added) km
27.05.2011: Didn’t happen. Not riding my bike to the gym in the rain at 6am
28.05.2011: Should have been a run day but resting a bothersome kneecap (time to try a brace I think)
29.05.2011: Day off
30.05.2011: Complete Body Workout #2
31.05.2011: Couch 2 5K (3.1) REPEAT TRY 2: a 5 minute warm up, then do this twice: jog 90 seconds then walk 90 seconds, jog 180 seconds, walk 180 seconds,then a 5 minute cool down. Total distance was 3.34 km (knee brace helped)
01.06.2011: Complete Body Workout #3
02.06.2011: Couch 2 5K (3.2) REPEAT TRY 2: a 5 minute warm up, then do this twice: jog 90 seconds then walk 90 seconds, jog 180 seconds, walk 180 seconds,then a 5 minute cool down. Total distance was _____km
03.06.2011: Full Body Workout #1
04.06.2011: Couch 2 5K (3.3) REPEAT TRY 2: a 5 minute warm up, then do this twice: jog 90 seconds then walk 90 seconds, jog 180 seconds, walk 180 seconds,then a 5 minute cool down. Total distance was _____km
