Getting fine for the week ending 08/18/07

Sunday - Hike 1 hour

Monday - Legs Step up (bench) - 2 sets - 12 each side Side lunge - 2 sets - 12 each side Squat with dumbbell - 2 sets - 15 lbs, 15 reps Leg press with calf press (machine) - 2 sets - 100 lbs, 15 reps Sitting leg raise (machine) - 2 sets - 25 lbs, 15 reps Lying leg extension (machine) - 2 sets - 1) 12 lbs, 15 reps 2) 25 lbs, 15 reps Abductor/Adductor (machine) - 2 sets - 80 lbs, 15 reps

Tuesday - Running program - Shoulders Flye - 3 sets - 5 lbs, 20 reps Open/Close - 3 sets - 1) 5 lbs, 20 reps 2) 5 lbs, 20 reps 3) 8 lbs, 20 reps Overhead press - 3 sets - 1) 10 lbs, 20 reps 2) 10 lbs, 18 reps 3) 10 lbs, 12 reps Shrugs - 3 sets - 1) 20 lbs, 20 reps 2) 20 lbs, 20 reps 3) 25 lbs, 15 reps One arm lateral raise - 3 sets - 1) 8 lbs, 20 reps each side 2) 8 lbs, 20 reps each side 3) 8 lbs, 12 reps each side Upright rows - 3 sets - 1) 8 lbs, 20 reps 2) 10 lbs, 15 reps 3) 10 lbs, 15 reps

Wednesday - Back and Biceps Pull throughs - 3 sets - 15 lbs, 20 reps Hammer curls - 3 sets - 1) 10 lbs, 20 reps 2) 10 lbs, 15 reps 3) 10 lbs, 12 reps Supermans - 3 sets - 20 reps Concentration curls - 3 sets - 1) 10 lbs, 20 reps 2) 10 lbs, 15 reps 3) 10 lbs, 12 reps Seated row (machine) - 3 sets - 1) 25 lbs, 20 reps 2) 25 lbs, 15 reps 3) 37.5 lbs, 15 reps Sqaut using balance ball with bicep curl - 3 sets - 1) 10 lbs, 20 reps 2) 10 lbs, 15 reps 3) 10 lbs, 12 reps Pull down front (machine) - 3 sets - 1) 25 lbs, 20 reps 2) 25 lbs, 15 reps 3) 37.5 lbs, 15 reps

Thursday - Triceps and chest Pull down (machine) - 3 sets - 25 lbs, 20 reps Chest press - 3 sets - 1) 10 lbs, 20 reps 2) 10 lbs, 15 reps 3) 10 lbs, 12 reps Bench dips - 3 sets - 15 reps Pushups - 3 sets - 12 reps Lying dumbbell extensions - 3 sets - 1) 10 lbs, 20 reps 2) 10 lbs, 15 reps 3) 10 lbs, 12 reps Dumbbell kickbacks - 3 sets - 1) 10 lbs, 20 reps 2) 10 lbs, 15 reps 3) 10 lbs, 12 reps

Friday - Running program - Total ab workout - I can't freakin' wait!

Saturday - Running program