Without Supervision

Today, my husband and I did some strength-training on our own - WITHOUT THE TRAINER'S SUPERVISION!  We weren't really that wild and crazy.  My trainer wrote out a routine for us to follow, based on the exercises and weights we use during out sessions with him.  Then we went to the gym at a time when he was there, so we could run things by him if we needed to.  Overall, I think the workout went quite well.  I continued to push myself with my husband's encouragement.  I'll have to check our schedules for next week, but this is definitely something I'd like to do again on a regular basis.  (Don't tell my husband, but I actually enjoyed his company!)

Here's the proposed routine that I went in with:

• Wide-grip pulldown
• 3 sets x 12/10/8 (start at 90lbs)
  Machine chest press
• 3 sets x 12/10/8 (start at 90lbs and increase with each set)
• Dumbbell row
• 3 sets x 12/10/8 (start with 40lbs)
• Machine shoulder press
• 3 sets x 12/10/8 (start at around 80-90lbs)
• Leg press
• 3 sets of 15-20 reps (start with 2 plates/side, increase by a 45/side per set or, if range is getting too small, just jump 25lbs/side)
• Seated leg curl
• 3 sets of 15-20 reps, (start at 80-90lbs)
• Crunches on floor
• 3 sets of 20 reps

And here's what I actually did:

• Elliptical for 20 minutes (warm-up, waiting for husband to arrive at gym)
• Wide-grip pulldown
• 90lbs for 12
• 120lbs for 10
• 130lbs for 10
• 90lbs for 15
• Machine chest press
• 90lbs for 12
• 120lbs for 10
• 130lbs for 10
• 90lbs for 15
• Dumbbell row
• 40lbs for 15
• 50lbs for 12
• 60lbs for 10
• 30lbs for 20
• Machine shoulder press
• 90lbs for 12
• 110lbs for 12
• 120lbs for 8
• 80lbs for 10
• Leg press
• 2 plates/side for 20
• 3 plates/side for 20
• 4 plates/side for 20
• Seated leg curl
• 90lbs for 15
• 90lbs for 15
• 90lbs for 15
• Crunches on floor
• 3 sets of 20

Food Log:

• Meal 1 
• 2 egg whites with peppers, onion, and salsa 
• 40g oatmeal
• Meal 2
• BIG salad
• 2 tablespoons salad dressing
• 3oz chicken 
• Meal 3
• Apple
• Light string cheese
• 1oz almonds 
• Meal 4
• Not quite as big salad
• 2 tablespoons salad dressing
• 3oz chicken
• 40g oatmeal
• Tablespoon of peanut butter

Exercise:   See Above  :)

Today's Weigh-In:  143.1