Today was my last weight workout until a week from Monday! I take 1 week off every quarter. Then I start NROLFW!

Cardio: 25 minute jog, 30 minute walk, 30 minutes recumbent bike.

Strength:
Seated leg press: 3 x 10 120 pounds
Seated leg abduction: 3 x 10 60 pounds
Seated hamstring curl: 3 x 10 35 pounds
Seated leg raise: 3 x 10 35 pounds
Dumbbell squats: 3 x 10 25 pounds
Pliets: 3 x 10 12 pounds
Trunk twists: 3 x 15
Crunches: 3 x 15
Reverse crunches: 3 x 15

Cardio: 20 minute swim (500 yards), 60 minutes on the stationary bike at 12.5 mph

Strength:
Seated leg press: 3 x 10 120 pounds
Seated calf raise: 3 x 10 120 pounds
Seated leg extension: 3 x 10 35 pounds
Seated hamstring curl: 3 x 10 35 pounds
Seated adductor: 3 x 10 50 pounds
Seated abductor: 3 x 10 65 pounds
Dumbbell squats: 3 x 10 25 pounds
Crunches: 3 x 15
Reverse crunches: 3 x 15

Cardio:
30 minute jog with intervals, 30 minutes walking on the treadmill at 3.5 mph

Strength:
Seated leg press: 3 x 10 120 pounds
Seated calf raise: 3x 10 120 pounds
Seated leg extension: 3 x 10 35 pounds
Seated hamstring curl: 3 x 10 30 pounds
Seated leg abduction: 3 x 10 65 pounds
Seated leg adduction: 3 x 10 45 pounds
Dumbbell squats: 3 x 10 25 pounds
Pliets: 3 x 10 10 pounds
Trunk twists: 3 x 15
Crunches: 3 x 15
Reverse crunches: 3 x 15

Cardio: 60 minutes on stationary bike, 25 minute treadmill walk (3.5 mph)

Strength:
Seated leg press: 3 x 10 120 pounds
Seated calf raise: 3 x 10 120 pounds
Seated leg extension: 3 x 10 35 pounds
Seated leg adduction: 3 x 10 45 pounds
Seated hamstring curl: 3 x 10 30 pounds
Dumbbell squat: 3 x 10 25 pounds
Dumbbell dead lifts: 3 x 10 25 pounds
Leg lifts: 3 x 10

Cardio: 400 yard swim (16 laps), 40 minute jog with some speed work.

Strength:
Seated leg press: 3 x 10 120 pounds
Seated calf raise: 3 x 10 120 pounds
Seated leg extension: 3 x 10 35 pounds
Seated leg abduction: 3 x 10 60 pounds
Seated leg adduction: 3 x 10 45 pounds
Seated hamstring curl: 3 x 10 30 pounds
1 legged dumbbell deadlifts: 3 x 10 20 pounds
Pliets: 3 x 10 15 pounds
Glute bridges: 3 x 15
Crunches: 3 x 15
Bicycle: 3 x 15

Cardio: 30 minutes on upright stationary bike with intervals. 30 minutes steady state on recumbent.

Strength:
Seated leg press: 3 x 10 120 pounds
Seated calf raise: 3 x 10 120 pounds
Seated adductor: 3 x 10 50 pounds
Seated abductor: 3 x 10 70 pounds
Seated leg raise: 3 x 10 35 pounds
Standing leg kickback: 3 x 10 (setting 2 on Cybex)
Barbell good mornings: 3 x 15 20 pounds
Dumbbell squats: 3 x 10 20 pounds
Stationary lunges: 3 x 10 20 pounds
Planks: 3 x 30 second holds
Crunches: 3 x 15

Today I did myself a mini triathlon!

12 laps in the pool
30 minute jog
Lower body workout
20 minutes on the bike. It was awesome!

Strength:
Seated leg press: 3 x 10 115 pounds
Seated leg extension: 3 x 10 35 pounds
Seated hamstring curl: 3 x 10 30 pounds
Seated abduction: 3 x 10 50 pounds
Seated adduction: 3 x 10 35 pounds
Dumbbell deadlift: 3 x 10 20 pounds
Stability ball dolphin: 3 x 15
Crunches: 3 x 15
Reverse Crunches: 3 x 15

Order of workout today:

Cardio: Stationary bike: 30 minutes

Strength:
Hammer curls: 3 x 15 10 pounds
Flat chest flye: 3 x 10 15 pounds
Lat pulldown: 3 x 10 50 pounds
Lat row: 3 x 10 40 pounds
Chest press: 3 x 10 40 pounds
Lateral raise: 3 x 10 30 pounds
Seated shoulder press: 3 x 10 30 pounds
Lying triceps extension: 3 x 10 10 pounds
Triceps kickback: 3 x 10 10 pounds

Cardio: Recumbent bike: 30 minutes

Cardio: 300 yard swim, 35 minute jog.

Strength:
Leg press: 3 x 10 115 pounds
Seated calf raise: 3 x 15 115 pounds
Seated abductor: 3 x 15 50 pounds
Seated adductor: 3 x 15 40 pounds
Ab crunch: 3 x 15 40 pounds
Leg extensions: 3 x 10 35 pounds
Seated hamstring curl: 3 x 10 30 pounds
Stability ball dolphin: 3 x 15

Y workout today.

Cardio: 30 minutes on the bike with intervals.

Strength:
Stationary lunges with 20# dumbbells: 3 x 10
Deadlifts with 20# dumbbells: 3 x 15
Seated abductor: 3 x 10 50 pounds
Seated adductor: 3 x 10 40 pounds
Seated leg raise: 3 x 10 40 pounds
Seated leg press: 3 x 15 115 pounds
Seated calf raise: 3 x 15 115 pounds
Stability ball dolphins: 3 x 15
Crunches: 3 x 15
Reverse crunches: 3 x 15