Sunday, Yo.

We did not do anything on Saturday, so we figured it was a good idea to get going today. I went through the workout Leonard gave me last week. I will be doing this full body lift program twice a week (I failed to do so last week) and increasing the weights with time.

Kate

Warm Up

20 Air Squats
20 Walking Lunges
Run to Weight Room

Lifts

Some of these were done in super set format.
Dead Lifts
3 x 8 @ 115#
Leg Press
2 x 12 @ 140#
Hack Squat
2 x 8 @ 70#
RDL
3 x 12 @ 70#
Weighted Calf Raise
3 x 12 @ 60#
Push Ups
2 x 12
Dumbbell Chest Press
2 x 12 @ 22.5# ea arm
Chest Fly
2 x 12 @ 40#
Seated Cable Row
2 x 20 @ 45#
Lat Pulldown
2 x 12 @ 60#
Lateral Raise
2 x 8 @ 10#
Front Raise
2 x 8 @ 10#
Dumbbell Shoulder Press
2 x 10 @ 12.5# ea arm
2 Ct Mountain Climbers
2 x 20
Free Motion Leg Raise (Abs)
2 x 12 @ 25#
1+mi run (8 laps, 7.5 laps = 1)

Chad

Lifts

Bicep curls

3X10 @ 85#, 100#, 115#

Tricep Pull Downs

3X10 @ 80#, 90#, 100#

Hammer Curls

3X10 @ 35#

Bench Press

3X10 @ 135#, 185#, 205#, 225#

1X5 @ 245#

1X1 @ 275#

ISO Row

1X10 @35# each arm

1X10 @70# each arm

1X10 @80# each arm

Treadmill for 15 minutes

Stepper for 10 minutes

Row 1000m and at every minute get off and do 5 burpees.  25 burpees total.

Adios, amigos.