back in the saddle.

woo! got a good workout in today!

check. it. out.

20 min HIIT on elliptical:

minute 1: warm up level 1, 7 mph
minute 2: warm up level 1, 7.2 mph
minute 3: level 2 stayed between 7.0 & 7.5 mph
minute 4: level 3 stayed between 7.0 & 7.5 mph
minute 5: level 4 stayed between 7.0 & 7.5 mph
minute 6: level 5 stayed between 7.0 & 7.5 mph
minute 7: level 2 stayed between 7.0 & 7.5 mph
minute 8: level 3 stayed between 7.0 & 7.5 mph
minute 9: level 4 stayed between 7.0 & 7.5 mph
minute 10: level 5 stayed between 7.0 & 7.5 mph
minute 11: level 2 stayed between 7.0 & 7.5 mph
minute 12: level 3 stayed between 7.0 & 7.5 mph
minute 13: level 4 stayed between 7.0 & 7.5 mph
minute 14: level 5 stayed between 7.0 & 7.5 mph
minute 15: level 2 stayed between 7.0 & 7.5 mph
minute 16: level 3 stayed between 7.0 & 7.5 mph
minute 17: level 4 stayed between 7.0 & 7.5 mph
minute 18: level 5 stayed between 7.0 & 7.5 mph
minute 19: level 6 stayed between 9.0 & 10.o mph
minute 20: level 1 at 6 mph

then it was right onto lower body. i couldn’t do my usual free weight exercises because my foot did hurt pretty bad after the elliptical, so i used the machines that didn’t make me stand, i also had to skip out on calves. here is how it went…

LBWO

hamstrings

leg curl machine:

12 reps @ 40#
30 ball crunches w/ 10# plate
10 reps @ 50#
30 ball crunches w/ 10# plate
8 reps @ 60#
30 ball crunches w/ 10# plate
6 reps @ 70#
30 ball crunches w/ 10# plate
12 reps @ 50#
no rest

barbell deadlifts:

12 reps w/ 30# bar (ouch hurt my foot a bit)

quads

leg extension machine:

12 reps @ 50#
25 back extensions on stability ball w/ 10# plate
10 reps @ 60#
25 back extensions on stability ball w/ 10# plate
8 reps @ 70#
25 back extensions on stability ball w/ 10# plate
6 reps @ 80#
25 back extensions on stability ball w/ 10# plate
12 reps @ 60#
no rest

squats against stability ball against wall:

12 reps w/ 10# plate
12 second hold in squat position

abs

10 lb weighted crunch on decline bench:

2 sets of 50 alternating with oblique twists

10 lb weighted obligue twist on decline bench:

2 sets of 50 alternating with weighted crunch

stability ball crunch w/ cable weight:

2 sets of 30 alternated with side crunches

side ball crunch w/ cable weight:

2 sets of 10 alternated with ball crunch

extras

abduction machine/adductoion machine:

12 reps abduction @ 60#
12 rep adduction @ 60#
10 reps abduction @ 70#
10 rep adduction @ 70#
8 reps abduction @ 80#
8 rep adduction @ 80#
6 reps abduction @ 90#
6 rep adduction @ 90#
12 reps abduction @ 60#
12 rep adduction @ 60#
24 reps abduction @ 50#
24 rep adduction @ 50#

it felt good to work out!! i dont have the rubbery leg syndrome that i usually get after a good LBWO but i do feel good that i got the workout in and i am hoping for some DOMS tomorrow :)

well, i am doing laundry–jealous?–so i gotta go switch the load then upload the rest of today’s eats! i baked!