8/31/06

Cardio:
Walking, 30 min. on the treadmill at 2.5 mph (I was really tired)

Lower body (all exercises done on machines)
Leg press: 1 x 8 x 250 lbs; 2 x 15 x 150 lbs (still afraid of back injury)
Calf raise: 2 x 20 x 150 lbs; 1 x 12 x 150 lbs
Glute: 3 x 12 x 30 lbs/side
Leg curl: 1 x 15 x 30 lbs/side; 2 x 12 x 40 lbs/side
Leg extension: 1 x 5 x 50 lbs/side; 2 x 12 x 30 lbs/side

For the month of August, I exercised 11th most at my YMCA. I wanted to be at least 10th, but this is fine too.

8/30/06

Cardio:
50 min. cycle class (I burned over 1200 calories!)

Core:
40 pelvic tilts

Shoulders:
Shoulder press: 1 x 12 x 20 lbs/side; 1 x 10 x 20 lbs/side; 1 x 8 x 20 lbs/side
Front raise: 1 x 15 x 10 lbs/side; 1 x 10 x 15 lbs/side; 1 x 8 x 15 lbs/side
Lateral raise: 1 x 15 x 10 lbs/side; 1 x 12 x 15 lbs/side; 1 x 10 x 15 lbs/side
Shrugs: 3 x 15 x 60 lbs/side
Upright row: 3 x 15 x 45 lbs/side
Military press (Smith): 1 x 20 x 25 lbs

Triceps:
1 arm overhead extension: 3 x 15 x 12 lbs/side
2 arm overhead extension: 3 x 15 x 25 lbs
kickbacks: 2 x 12 x 15 lbs/side

8/29/06

Core:
1 hour Pilates class
1 hour yoga class
100 standing obliques per side, holding 25 lbs

8/28/06

Weight: 249.0, 1.8 pounds lighter than last week

Cardio:
10 min. treadmill (o.54 miles)
18 min. arctrainer, x-train aerobics program

Back:
Row (machine): 1 x 12 x 90 lbs; 1 x 12 x 100 lbs; 1 x 5 x 110 lbs
Rear delt (machine): 3 x 12 x 75 lbs
Bent-over row: 3 x 15 x 45 lbs
Lat pulldown (machine): 1 x 12 x 105 lbs; 1 x 12 x 130 lbs; 1 x 6 x 150 lbs
Back extension (machine): 1 x 20 x 90 lbs; 2 x 20 x 110 lbs (still lifting light because of back injury)

Biceps:
Arm curl (machine): 3 x 12 x 30 lbs
Dumbbell curl: 3 x 15 x 15 lbs/side
Concentration curl: 3 x 15 x 15 lbs/side
Hammer curl: 3 x 15 x 15 lbs/side
Reverse curl: 3 x 15 x 15 lbs/side

Forearms:
wrist curl: 3 x 10 x 15 lbs/side
reverse wrist curl: 3 x 10 x 15 lbs/side

8/27/06

Cardio:
Cycling 13.5 miles on the NCR trail; avg. speed 13.5, 60 minutes

8/26/06

Core:
20 pelvic tilts

Forearms:
wrist curls: 3 x 12 x 15 lbs/side
reverse wrist curls: 3 x 12 x 15 lbs/side

8/25/06

Cardio:
Swimming very slowly: 30 lengths in 31 minutes.
Walking: approximately 1 1/4 miles in 30 minutes

Chest:
Bench press (Smith): 1 x 12 x 75 lbs; 2 x 8 x 75 lbs
Flat bench fly: 1 x 15 x 12 lbs/side; 2 x 12 x 15 lbs/side
Incline fly: 1 x 15 x 12 lbs/side; 2 x 12 x 15 lbs/side
Decline chest press: 2 x 15 x 20 lbs/side; 1 x 12 x 20 lbs/side
Incline chest press (machine): 2 x 6 x 30 lbs

8/24/06

Cardio:
Swimming 50 lengths in 47 minutes

Core:
40 crunches
40 reverse crunches
20 pelvic tilts
20 inside leg lifts
20 outside leg lifts

Lower body:
Leg press (machine): 1 x 12 x 150 lbs; 2 x 20 x 90 lbs (I lifted very light because I am worried about my back injury)
Calf raise (machine): 1 x 20 x 150 lbs; 2 x 20 x 190 lbs
Leg extension (machine): 1 x 10 x 30 lbs/side; 2 x 8 x 50 lbs/side
Leg curl (machine): 3 x 12 x 40 lbs/side

Forearms:
wrist curl: 3 x 10 x 15 lbs/side
reverse wrist curl: 3 x 10 x 15 lbs/side

8/23/06

Cardio:
Swimming 50 lengths (1250 y) in 43 minutes

Core:
Side bends: 100 per side, holding 25 lbs

Shoulders:
Shoulder press: 1 x 15 x 20 lbs/side; 2 x 8 x 20 lbs/side
Upright row: 1 x 15 x 45 lbs; 2 x 12 x 45 lbs
Shrugs: 1 x 15 x 50 lbs/side; 2 x 15 x 55 lbs/side
Lateral raise: 1 x 12 x 12 lbs/side; 1 x 10 x 12 lbs/side; 1 x 8 x 12 lbs/side
Front raise: 3 x 12 x 12 lbs/side

8/22/06

Cardio: Swimming 72 lengths (1800 y) in 68 minutes

Core:
10 pelvic tilts

Triceps:
Triceps extension (machine): 3 x 12 x 40 lbs
Overarm extension: 3 x 15 x 12 lbs/side
Kickbacks: 3 x 12 x 15 lbs/side
French press: 2 x 15 x 24 lbs; 1 x 15 x 30 lbs

8/21/06

Weight: 250.8, 1.4 lbs lighter than last week

Cardio:
Swimming 54 pool lengths (1350 y) in 47 minutes

Core:
20 crunches
20 reverse crunches
20 pelvic tilts

Back:
Row (machine): 1 x 12 x 85 lbs; 1 x 10 x 90 lbs; 1 x 6 x 100 lbs
Rear delt (machine): 1 x 8 x 75 lbs; 1 x 10 x 75 lbs; 1 x 8 x 90 lbs
Lat pulldown (machine): 1 x 12 x 100 lbs; 1 x 12 x 120 lbs; 1 x 10 x 130 lbs
Back extension (machine): 1 x 12 x 30 lbs; 1 x 12 x 50 lbs; 1 x 12 x 70 lbs; 1 x 12 x 90 lbs
Bent-over row: 3 x 12 x 45 lbs

Biceps:
Barbell curl: 3 x 12 x 30 lbs
Dumbbell curl: 3 x 12 x 15 lbs/side
Concentration curl: 3 x 12 x 15 lbs/side
Hammer curls: 3 x 12 x 15 lbs/side
Reverse curls: 3 x 10 x 15 lbs/side

Lower body:
20 calf raises, feet in
20 calf raises, feet out
60 calf raises, feet straight

8/20/06

Cardio:
Walking 1 3/4 miles in 40 minutes

8/18/06

Cardio:
Swimming: 42 lengths (1050 yards) in 40 minutes

Chest:
Chest press (machine): 3 x 12 x 70 lbs
Incline chest press (machine): 1 x 4 x 40 lbs; 2 x 8 x 30 lbs
Incline fly: 3 x 12 x 10 lbs/side
Flat bench fly: 3 x 12 x 10 lbs/side
Decline chest press: 1 x 12 x 10 lbs/side; 2 x 12 x 30 lbs/side

Triceps:
Triceps pressdown: 3 x 10 x 40 lbs
French press: 3 x 12 x 25 lbs
Overarm extension: 3 x 15 x 12 lbs/side
Kickbacks: 2 x 10 x 15 lbs/side

8/17/06

Cardio:
Swimming: 50 lengths (1250 yards) in 45 minutes

Core:
60 crunches
40 pelvic tilts

Shoulders:
Shoulder press: 1 x 15 x 15 lbs/side; 1 x 10 x 20 lbs/side; 1 x 8 x 20 lbs/side
Lateral raise: 1 x 15 x 10 lbs/side; 1 x 12 x 12 lbs/side' 1 x 10 x 12 lbs/side
Front raise: 1 x 15 x 10 lbs/side; 1 x 8 x 12 lbs/side; 1 x 12 x 12 lbs/side
Upright row: 1 x 15 x 45 lbs; 1 x 12 x 55 lbs; 1 x 10 x 55 lbs
Shrugs: 1 x 15 x 40 lbs/side; 1 x 15 x 45 lbs/side; 1 x 15 x 50 lbs/side

8/16/06

Cardio:
Swimming 1250 yards (50 lengths) in 50 minutes

Core:
100 reverse crunches
60 pelvic tilts
25 full spine lateral exercises

Forearms:
wrist curls: 3 x 12 x 15 lbs/side
reverse wrist curls: 3 x 12 x 15 lbs/side

Lower body:
100 toe taps/side

8/15/06

Weight: 252.2, 0.8 lbs heavier than last week

Cardio: Swimming 900 yards (36 lengths) in 33 minutes

Core:
Standing obliques: 1 x 50 x 15 lbs/side; 1 x 50 x 25 lbs/side

Back:
Row (machine): 1 x 12 x 85 lbs; 2 x 8 x 90 lbs
Lat pulldown (machine): 1 x 12 x 90 lbs; 1 x 12 x 110 lbs; 1 x 10 x 130 lbs

Biceps:
Barbell curl: 3 x 12 x 30 lbs
Dumbbell curl: 3 x 12 x 15 lbs/side
Hammer curl: 3 x 12 x 15 lbs/side
Concentration curl: 3 x 12 x 15 lbs/side

Lower body:
Calf raises: 20, feet out; 20, feet in; 60, feet straight