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Fitness Checkin

Wednesday 12/6:
  • Treadmill (15 minutes, .6 miles)
  • Seated leg curl (50#, 3 sets of 12)
  • Adductors (130#, 3 sets of 20)
  • Abductors (130#, 3 sets of 20)
  • Leg press (130#, 3 sets of 15)
  • Leg extension (55#, 3 sets of 15)
Saturday 12/9:
  • Treadmill (20 minutes, .81 miles)
  • Shoulder press (15#, 3 sets of 15)
  • Lateral raise (30#, 3 sets of 15)
  • Rear delt fly (30#, 3 sets of 15)
  • Bicep curl (20#, 3 sets of 15)
  • Tricep extension (50#, 3 sets of 15)
Monday 12/11:
  • Treadmill (15 minutes, .6 miles)
  • Incline Press (20#, 3 sets of 12)
  • Chest Press (25#, 3 sets of 15)
  • Lat Pulldown (55#, 3 sets of 15)
  • Cable Row (20#, 3 sets of 15)
  • Crunches (50#, 3 sets of 15)
  • Torso Rotation (30#, 3 sets of 15)
Tuesday: Walking 30 minutes, 1.21 miles

Wednesday 12/13:
  • Treadmill (20 minutes, .81 miles)
  • Seated leg curl (50#, 3 sets of 15)
  • Adductors (140#, 3 sets of 20)
  • Abductors (140#, 3 sets of 20)
  • Leg press (145#, 3 sets of 15)
  • Leg extension (52#, 3 sets of 15)
  • EZ box deadlift (40#, 3 sets of 12)
 
Saturday 12/16:
  • Treadmill (20 minutes, .81 miles)
  • Shoulder press (20#, 3 sets of 12)
  • Lateral raise (32.5#, 3 sets of 12)
  • Rear delt fly (35#, 3 sets of 12)
  • Bicep curl (25#, 3 sets of 12)
  • Tricep extension (52.5#, 3 sets of 12)
Monday 12/18:
  • Treadmill (25 minutes, 1.02 miles)
  • Leg extension (50#, 3 sets of 12)
  • Seated leg curl (50#, 3 sets of 15)
  • Adductors (140#, 3 sets of 20)
  • Abductors (140#, 3 sets of 20)
  • Leg press (135#, 3 sets of 15)
  • Deadlift (45#, 3 sets of 10)
Tuesday: Walking 30 minutes, 1.21 miles

Wednesday 12/20:
  • Treadmill (20 minutes, .81 miles)
  • Incline press (20#, 3 sets of 12)
  • Chest press (25#, 3 sets of 15)
  • Lat Pulldown (55#, 3 sets of 15)
  • Cable row (20#, 3 sets of 15)
  • Crunches (50#, 3 sets of 15)
  • Torso rotation (40#, 3 sets of 15)
Saturday 12/23:
  • Treadmill (20 minutes, .81 miles)
  • Shoulder press (20#, 3 sets of 12)
  • Lateral raise (35#, 3 sets of 12)
  • Rear delt fly (35#, 3 sets of 15)
  • Bicep curl (25#, 3 sets of 15)
  • Tricep extension (55#, 3 sets of 12)
12/26 through 12/29: Walking, 30 minutes

Saturday 12/30:
  • Treadmill (20 minutes, .81 miles)
  • Leg extension (50#, 3 sets of 15)
  • Seated leg curl (50#, 3 sets of 15)
  • Adductors (140#, 3 sets of 20)
  • Abductors (140#, 3 sets of 20)
  • Leg press (145#, 3 sets of 15)
  • Calf raises (50#, 3 sets of 20)
Monday 1/1:
  • Treadmill (20 minutes, .81 miles)
  • Incline press (20#, 3 sets of 12)
  • Chest press (25#, 3 sets of 15)
  • Lat Pulldown (55#, 3 sets of 15)
  • Cable row (20#, 3 sets of 15)
  • Crunches (50#, 3 sets of 12)
  • Torso rotation (40#, 3 sets of 15)
Tuesday 1/2: Walking, 30 minutes

Wednesday 1/3:
  • Treadmill (20 minutes, .81 miles)
  • Leg extension (50#, 3 sets of 15)
  • Seated leg curl (50#, 3 sets of 15)
  • Adductors (140#, 3 sets of 20)
  • Abductors (140#, 3 sets of 20)
  • Leg press (150#, 3 sets of 15)
 
Saturday 1/6:
  • Treadmill (15 minutes, .6 miles)
  • Shoulder press (20#, 3 sets of 12)
  • Lateral raise (35#, 3 sets of 12)
  • Rear delt fly (35#, 3 sets of 12)
  • Bicep curl (25#, 3 sets of 12)
  • Tricep extension (55#, 3 sets of 12)
Tuesday 1/9: Walking, 30 minutes

Wednesday 1/10:
  • Treadmill (15 minutes, .6 miles)
  • Leg extension (40#, 3 sets of 15)
  • Seated leg curl (60#, 3 sets of 15)
  • Adductors (145#, 3 sets of 20)
  • Abductors (148#, 3 sets of 20)
  • Leg press (140#, 3 sets of 15)
  • Barbell deadlift (45#, 3 sets of 10)
Saturday 1/13:
  • Treadmill (20 minutes, .81 miles)
  • Shoulder press (20#, 3 sets of 12)
  • Lateral raise (35#, 3 sets of 12)
  • Rear delt fly (35#, 3 sets of 12)
  • Bicep curl (25#, 3 sets of 12)
  • Tricep extension (55#, 3 sets of 12)
Monday 1/15:
  • Treadmill (25 minutes, 1.02 miles)
  • Incline press (20#, 3 sets of 12)
  • Chest press (25#, 3 sets of 15)
  • Lat Pulldown (55#, 3 sets of 15)
  • Cable row (20#, 3 sets of 15)
  • Crunches (50#, 3 sets of 15)
Tuesday 1/16: Walking, 30 minutes
 
Saturday 1/27:
  • Treadmill (20 minutes, .81 miles)
  • Shoulder press (20#, 3 sets of 12)
  • Lateral raise (35#, 3 sets of 12)
  • Rear delt fly (35#, 3 sets of 15)
  • Bicep curl (25#, 3 sets of 15)
  • Tricep extension (55#, 3 sets of 15)
Monday 1/29:
  • Treadmill (20 minutes, .81 miles)
  • Incline press (20#, 3 sets of 12)
  • Chest press (25#, 3 sets of 15)
  • Lat Pulldown (55#, 3 sets of 15)
  • Cable row (20#, 3 sets of 15)
  • Crunches (50#, 3 sets of 15)
Wednesday 1/31 (w/trainer):
  • Treadmill (15 minutes, .6 miles)
  • TRX marches (25 each leg)
  • TRX squats (2 sets of 25)
  • Lumbar deadlift (2 sets of 12)
  • Rear kicks (2 sets of 12)
  • Side kicks (2 sets of 15)
  • Tire lifts (8)
  • Kneeling leg lifts (3 each leg)
Thursday: 30 minute walk

Saturday 2/3:
  • Treadmill (20 minutes, .81 miles)
  • Leg extension (40#, 3 sets of 15)
  • Seated leg curl (50#, 3 sets of 15)
  • Adductors (145#, 3 sets of 20)
  • Abductors (145#, 3 sets of 20)
  • Leg press (140#, 3 sets of 15)
  • Kettleball deadlift (35#, 3 sets of 10)
 
Competed in my first Tae Kwando tournament Saturday- I placed first in my age/gender division. Of course I was the only woman my age competing but I took the medal and will treasure always. lol
 
Monday 2/5:
  • Treadmill (15 minutes, .6 miles)
  • Incline press (20#, 3 sets of 12)
  • Chest press (25#, 3 sets of 15)
  • Lat Pulldown (55#, 3 sets of 15)
  • Cable row (20#, 3 sets of 15)
  • Crunches (50#, 3 sets of 15)
Tuesday 2/6: 30 minute walk

Wednesday 2/7 (w/trainer):
  • Treadmill (15 minutes, .6 miles)
  • TRX marches (2 sets of 20 each leg)
  • TRX squats (2 sets of 25)
  • Kettlebell shoulder press (12.5#, 2 sets of 10)
  • Rear kicks (2 sets of 15)
  • Side kicks (2 sets of 15)
  • Kettlebell deadlift (35#, 2 sets of 12)
  • Crab walk with medicine ball (8#, 2 sets of 24)
  • Kettlebell row (15#, 2 sets of 12)
  • Chest press (40#, 3 sets of 10)
  • Seated row (30#, 3 sets of 12)
 
Saturday 2/10:
  • Treadmill (20 minutes, .81 miles)
  • Leg extension (40#, 3 sets of 15)
  • Seated leg curl (50#, 3 sets of 15)
  • Adductors (145#, 3 sets of 20)
  • Abductors (145#, 3 sets of 20)
  • Leg press (140#, 3 sets of 15)
  • Kettleball deadlift (30#, 3 sets of 12)
Monday 2/12:
  • Elliptical (10 minutes, .42 miles)
  • Shoulder press (15#, 3 sets of 12)
  • Lateral raise (35#, 3 sets of 15)
  • Rear delt fly (30#, 3 sets of 15)
  • Bicep curl (25#, 3 sets of 12)
  • Tricep extension (55#, 3 sets of 15)
Tuesday: 30 minute walk

Wednesday 2/14 (w/trainer):
  • 30 minute walk
  • TRX marches (2 sets of 20 each leg)
  • TRX squats (2 sets of 25)
  • Dumbbell shoulder press (7.5#, 2 sets of 12)
  • Rear kicks (2 sets of 15)
  • Side kicks (2 sets of 15)
  • Kettlebell deadlift (26#, 2 sets of 12)
  • Crab walk with medicine ball (8#, 2 sets of 24)
  • Dumbbell row (20#, 2 sets of 12)
 
Virtually ran the 8.15 mile Great Aloha Run this morning on the treadmill… woohoo! (Well, except for the treadmill part, lol.)

The actual race is tomorrow, but I’ll be traveling back to the mainland for a few days, so I changed my registration to a virtual one in order to still complete it.

Took about 10 minutes off my time from last year, so… Yay, me!
*Patting self on back*

Cheers,
-CM-
 
After a month of being sick, I finally got back to the gym!

Tuesday 3/12: 30 minute walk

Wednesday 3/13 (w/trainer):
  • Treadmill (18 minutes, .72 miles)
  • Marches (25 per leg)
  • Squats (20)
  • Side and rear kicks (15 per leg)
  • Crab walk (24)
  • Deadlift (12)
  • High Row (30#, 3 sets of 12)
  • Rear Delt Row (30#, 3 sets of 12)
  • Lat pull down (55#, 3 sets of 15)
Saturday 3/16:
  • Treadmill (20 minutes, .81 miles)
  • Leg extension (40#, 3 sets of 15)
  • Seated leg curl (50#, 3 sets of 15)
  • Adductors (145#, 3 sets of 20)
  • Abductors (145#, 3 sets of 20)
  • Leg press (140#, 3 sets of 15)
Monday 3/18:
  • Treadmill (20 minutes, .81 miles)
  • Shoulder press (20#, 3 sets of 15)
  • Lateral raise (30#, 3 sets of 12)
  • Rear delt fly (30#, 3 sets of 12)
  • Bicep curl (25#, 3 sets of 12)
  • Tricep extension (50#, 3 sets of 12)
Tuesday 3/19: 30 minute walk

Wednesday 3/20 (w/trainer):
  • Treadmill (15 minutes, .6 miles)
  • Crab walk (6#, 24 steps)
  • Sled push (2 laps)
  • KB deadlift (24#, set of 12)
  • Marches (25 each leg)
  • Squats (25)
  • Side & Rear kicks (15 each leg)
  • Lat pull down (55#, 3 sets of 12)
  • Incline press (20#, 3 sets of 12)
  • High row (30#, 3 sets of 12)
  • Flat chest press (30#, 3 sets of 12)
 
Saturday 3/23:
  • Treadmill (20 minutes, .81 miles)
  • Leg extension (40#, 3 sets of 15)
  • Seated leg curl (50#, 3 sets of 15)
  • Adductors (145#, 3 sets of 20)
  • Abductors (145#, 3 sets of 20)
  • Leg press (140#, 3 sets of 15)
Monday 3/25:
  • Treadmill (20 minutes, .81 miles)
  • Shoulder press (20#, 3 sets of 15)
  • Lateral raise (30#, 3 sets of 12)
  • Rear delt fly (30#, 3 sets of 15)
  • Bicep curl (25#, 3 sets of 12)
  • Tricep extension (40#, 3 sets of 15)
Wednesday 3/27 (w/trainer):
  • Treadmill (15 minutes, .6 miles)
  • Crab walk (6#, 24 steps)
  • KB deadlift (24#, 2 sets of 12)
  • Marches (2 sets of 25 each leg)
  • Squats (2 sets of 25, 1 w/resistance band)
  • Side & Rear kicks (2 sets of 15 each leg)
  • Incline single arm press (20#, 3 sets of 12)
  • Flat chest press (30#, 3 sets of 12)
 
March has been oddly challenging for me. I’m reduced to mostly yoga and TKD practice. I missed my Red Belt test due to my brothers illness which kind of turned out to be a relief. I will be a lot readier for the test when it does get scheduled. I’ve started re-adding calisthenics to my workouts and hope to work back up to my prior level.
 
Saturday 3/30:
  • Treadmill (20 minutes, .81 miles)
  • Leg extension (40#, 3 sets of 15)
  • Seated leg curl (50#, 3 sets of 15)
  • Adductors (145#, 3 sets of 20)
  • Abductors (145#, 3 sets of 20)
  • Leg press (140#, 3 sets of 15)
  • Glutes (30#, 1 set of 15)
Tuesday: 30 minute walk

Wednesday 4/3 (w/trainer):
  • Treadmill (18 minutes, .72 miles)
  • Crab walk (6#, 24 steps)
  • Marches (2 sets of 25 each leg)
  • Squats (2 sets of 25)
  • Side & Rear kicks (2 sets of 15 each leg)
  • Overhead press (20#, 2 sets of 12)
  • Bar Row (30#, 2 sets of 12)
Saturday 4/6:
  • Treadmill (25 minutes, 1 mile)
  • Leg extension (40#, 3 sets of 15)
  • Seated leg curl (50#, 3 sets of 15)
  • Adductors (145#, 3 sets of 20)
  • Abductors (145#, 3 sets of 20)
  • Leg press (140#, 3 sets of 15)
Monday 4/8:
  • Treadmill (20 minutes, .81 miles)
  • Shoulder press (20#, 3 sets of 15)
  • Lateral raise (30#, 3 sets of 12)
  • Rear delt fly (30#, 3 sets of 15)
  • Bicep curl (25#, 3 sets of 15)
  • Tricep extension (40#, 3 sets of 15)
Tuesday: 30 minute walk

Wednesday 4/10:
  • Treadmill (15 minutes, .6 miles)
  • Decline Press (20#, 3 sets of 12)
  • Chest Press (25#, 3 sets of 15)
  • Lat Pulldown (55#, 3 sets of 15)
  • Cable Row (25#, 3 sets of 15)
  • Crunches (50#, 3 sets of 12)
 
Saturday 4/13:
  • Treadmill (20 minutes, .81 mile)
  • Leg extension (40#, 3 sets of 12)
  • Seated leg curl (50#, 3 sets of 15)
  • Adductors (145#, 3 sets of 20)
  • Leg press (140#, 3 sets of 15)
Monday 4/15:
  • Treadmill (15 minutes, .6 miles)
  • Incline Press (20#, 3 sets of 12)
  • Chest Press (25#, 3 sets of 15)
  • Lat Pulldown (55#, 3 sets of 15)
  • Cable Row (25#, 3 sets of 15)
  • Crunches (50#, 3 sets of 15)
Tuesday 4/16: 35 minute walk

Saturday 4/20: Treadmill (30 minutes)

Monday 4/22: 35 minute walk

Wednesday 4/24:
  • Treadmill (20 minutes, .81 mile)
  • Leg extension (40#, 3 sets of 15)
  • Seated leg curl (50#, 3 sets of 15)
  • Abductors (145#, 3 sets of 20)
  • Adductors (145#, 3 sets of 20)
  • Leg press (140#, 3 sets of 15)
Thursday 4/25: 25 minute walk
 
Just ran the Ho’omau 10k… Gotta love that feeling of knocking off 12-13k steps before most people have woken up. :techman:

And I placed in The Official Almost Old F@rt Division (50-59), so that was a nice surprise!

Cheers,
-CM-
 
Monday 4/29:
  • Treadmill (15 minutes, .6 miles)
  • Incline Press (20#, 3 sets of 12)
  • Chest Press (25#, 3 sets of 15)
  • Lat Pulldown (55#, 3 sets of 15)
  • Cable Row (25#, 3 sets of 15)
  • Crunches (50#, 3 sets of 12)
Tuesday 4/30: 30 minute walk

Wednesday 5/1:
  • Treadmill (20 minutes, .81 miles)
  • Shoulder press (20#, 3 sets of 12)
  • Lateral raise (30#, 3 sets of 12)
  • Rear delt fly (30#, 3 sets of 15)
  • Bicep curl (25#, 3 sets of 15)
  • Tricep extension (40#, 3 sets of 15)
Friday 5/3 (w/new trainer):
  • Squats
  • TRX Pushups
  • TRX Rows
  • Sled push
Monday 5/6:
  • Treadmill (20 minutes, .81 mile)
  • Leg extension (40#, 3 sets of 15)
  • Seated leg curl (50#, 3 sets of 15)
  • Abductors (145#, 3 sets of 20)
  • Adductors (145#, 3 sets of 20)
  • Leg press (140#, 3 sets of 15)
 
Friday 5/10 (w/trainer):
  • High row (30#, 3 sets of 18)
  • Decline press (30#, 3 sets of 15)
  • High knees (2 sets, 30 seconds each)
  • Side kicks (2 sets, 30 seconds each)
  • Medicine ball
Saturday 5/11:
  • Treadmill (25 minutes, 1.02 mile)
  • Leg extension (40#, 3 sets of 15)
  • Seated leg curl (50#, 3 sets of 15)
  • Abductors (145#, 3 sets of 20)
  • Adductors (145#, 3 sets of 20)
  • Leg press (140#, 3 sets of 15)
 
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