I recently joined a gym, and after resting from my recent knee injury, I am (carefully) resuming daily workouts.
This "blog post" is really just a place where I can come and update/track my workouts, so that I can see progress over time. It probably won't be interesting to anyone besides myself, but I feel like tracking my workouts here will be better than just writing them in a notebook!
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Sat 12/20/14: Cardio
20 mins treadmill (walk with short jogs): 100 cals
10 mins upright bike: 50 cals
stretch and foam roller
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Sun 12/21/14: Strength
5 min elliptical warm up
[[attempted pull-assist set at 140 lbs, still could not do 1 full rep]]
Lat Pull Down: 40lbs x 3 sets x 10 reps
Bench Press w 2 Dumbells: 20 (total) x 3 x 10
One Arm Dumbell Row: each side: 10 x 1 x 10
Overhead Dumbell Press: 5 lbs (each hand, so 10 total) x 3 x 10
5 min elliptical (get HR back up)
Body Weight Squats: 1 set x 10 reps
"Good Mornings" with arms extended: 2 x 10
1 plank (30 seconds)
Ab "Bicycles" (slow) 3 sets x 10 reps (total from both sides)
Outer Leg Lifts 1 x 12 (on R, and then on L)
Inner Leg Lifts 1 x 20 (on R, and then on L)
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(REST DAY: Mon 12/22)
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Tues: 12/23/14: Easy Day
12 mins treadmill: walk/jog
60 mins Tai Chi class
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Wed: 12/24: Cardio and Lower Body
20 mins RECUMBANT bike: 115 cals, 3.75 miles, HIIT
Standing Leg Raises (R/L front/side/back) 1 x 10 x 3
Bicycle Crunches 2 x 10 total
Side Leg Lifts 1 x 20 (each side)
Legs Elevated Crunches 2 x 10
Cat and Cow
Seated Quad Isometric Front Leg Lifts 2 x 10 (ea side)
Foam Roller full body stretches
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12/25: REST DAY
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12/26: Upper Body Strength
Treadmill walk: 10 mins
Arm Ergometer: 5 mins (resistance 3)
Elevated (railing) push ups: 1 x 10
Lat Pull Downs: 3 x 40 lbs x 10
Bench Press: 3 x 20 x 10
Bent Over Chest Flys: 2 x 10 x 10
Overhead Press: 2 x 10 x 10
Bicep Curls: 3 x 20 x 10
Stretching
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12/27: 1 hr Tai Chi class :)
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Sun. 12/28: Cardio HIIT
Recumbant Bike: 25 mins, HIIT, 4.75 miles, 150 cals
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12/29: Easy Walk: 40 mins: outdoors in Port Jefferson
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12/30: 60 mins Pilates class; 15 mins elliptical (lowest setting)
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12/31: 30 mins recumbant bike (easy intervals)
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1/1/15: REST DAY
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1/2/15: 40 mins Recumbent Bike; 218 cals, 2.18 miles
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1/3/15: 15 mins Arm Ergometer (low resistance); 5 mins floor PT knee exercises