7/30/06

Cardio:
Cycling at the NCR trail, about 14 miles

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

7/29/06

Core:
20 crunches
20 reverse crunches

Forearms:
wrist curls: 1 x 15 x 10 lbs/side; 2 x 20 x 10 lbs/side
reverse wrist curls: 1 x 15 x 10 lbs/side; 2 x 20 x 10 lbs/side

7/28/06

Cardio:
10 minutes of Spinervals technique video (bike trainer)
500 yards not-so-bad swimming (20 pool lengths) It took 23 minutes including a few short breaks.

Core:
20 crunches
20 reverse crunches

Triceps:
Overarm extension: 2 x 12 x 10 lbs/side; 1 x 6 x 15/side (to failure)
Kickbacks: 3 x 10 x 10 lbs/side
Overhead extension: 2 x 12 x 25 lbs; 2 x 15 x 25 lbs
Triceps pulldown (cable): 5 x 12 x 30 lbs

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

7/27/06

Cardio:
Not-so-bad swimming: 1/2 mile (36 pool lengths)

Core:
20 oblique crunches/side
20 crunches
20 reverse crunches

Chest:
Bench press (Smith machine): 1 x 15 x 45 lbs; 1 x 10 x 75 lbs; 1 x 6 x 75 lbs (to failure)
Incline chest press (machine): 3 x 12 x 30 lbs (last set to failure)

Lower body:
700 toe taps/side

7/26/06

Cardio:
Sort of okay swimming: 1/2 mile (36 pool lengths)- I alternated my made-up breaststroke with freestyle, and put my face in the water as much as I could manage. My nose was in the water almost all of the time, anyway.

Core:
100 standing obliques/side
50 full spine lateral exercises
80 crunches
80 reverse crunches
20 oblique crunches/side
20 right pelvic rotations
20 left thoracic rotations

Shoulders:
Shoulder press: 1 x 12 x 15 lbs/side; 1 x 10 x 20 lbs/side; 1 x 8 x 20 lbs/side; 1 x 7 x 20 lbs/side (to failure)
Shrugs: 1 x 20 x 35 lbs/side; 1 x 12 x 40 lbs/side; 1 x 20 x 40 lbs/side
Lat raises: 3 x 12 x 10 lbs/side
Upright rows: 1 x 10 x 45 lbs; 1 x 12 x 45 lbs; 1 x 15 x 45 lbs

Lower body:
200 toe taps/side

7/25/06

Weight: 255.4, 1 pound lighter than last week

Cardio:
Terrible swimming: 1/4 mile (18 pool lengths)
45 minutes mowing lawn

Core:
15 decline situps
20 crunches
20 reverse crunches
20 oblique crunches/side

Lower body:
Squats (Smith machine): 3 x 10 x bar only
45 degree leg press: 1 x 12 x 280 lbs; 1 x 10 x 330 lbs; 1 x 8 x 330 lbs
Leg extension (machine): 3 x 10 x 40 lbs/side
Prone leg curl (machine) 3 x 10 x 40 lbs/side
Seated calf (machine): 1 x 20 x 90 lbs; 2 x 10 x 135
45 degree calf raise (machine): 1 x 20 x 90 lbs, feet straight; 1 x 20 x 90 lbs, feet in; 1 x 20 x 90 lbs, feet out
20 lunges/side
400 toe taps/side

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

7/25/06

Cardio:
Terrible swimming, 1 mile (72 pool lengths). It took me 1 hour 5 minutes.

Core:
100 standing obliques/side
20 oblique crunches/side
40 crunches
40 reverse crunches

7/23/06:

Cardio:
Cycling: 27.2 miles at the NCR trail; 2 hours 11 min, average 12.4 mph

Forearms:
wrist curls: 3 x 10 x 10 lbs/side
reverse wrist curls: 3 x 10 x 10 lbs/side

I had planned to go 30 miles. I didn't go 30 miles because I got tired on the way there since it was uphill and I didn't know it. Now I am mad that I didn't go 30 miles, because I was really good on the way back.

7/22/06:

Cardio:
Terrible swimming: 1/2 mile

7/21/06

Cardio:
swimming badly, 500 yards. Also some time spent trying to figure out how to swim with my face in the water.

Core:
100 standing obliques/side
40 oblique crunches
100 crunches
100 reverse crunches

Back:
Row (machine): 3 x 12 x 37.5 lbs/side
Lat pulldown (machine): 3 x 12 x 35 lbs./side
Bent-over row: 3 x 10 x bar (45 lbs)

Biceps:
Arm curl (machine): 3 x 12 x 30 lbs
dumbbell curl: 3 x 12 x 10 lbs/side
concentration curls: 1 x 12 x 12.5 lbs/side; 1 x 10 x 15 lbs/side; 1 x 8 x 15 lbs/side

Triceps:
Triceps pulldown (machine): 3 x 12 x 30 lbs
overarm extension: 3 x 12 x 10 lbs/side
French press: 3 x 15 x 20 lbs
overhead extension: 3 x 10 x 25 lbs

Shoulders:
Shoulder press: 3 x 12 x 15 lbs/side (last set to failure)
Shrugs: 1 x 10 x 35 lbs/side; 1 x 15 x 25 lbs/side; 1 x 12 x 35 lbs/side
Upright row: 2 x 12 x 30 lbs; 1 x 12 x 40 lbs
Lat raises: 3 x 10 x 10 lbs/side (last set to failure)

Lower body:
20 calf raises, feet straight
20 calf raises, feet out
20 calf raises, feet in
1000 toe taps/side
45 degree calf raise: 3 x 20 x 140 lbs

7/20/06

Cardio:
750 meters terrible swimming with my face out of the water. ( I think it was 750 meters. It was 15 laps if a lap is going there and back at the YMCA pool)
15 minutes bike trainer, low gear, cadence 60-90

Core:
40 crunches
40 reverse crunches
20 oblique crunches

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

7/19/06

Cardio:
15 minutes bike trainer, low gear, cadence 60-80

Core:
20 crunches
20 reverse crunches
20 oblique crunches

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

7/18/06

Cardio:
20 min. bike trainer, slow cadence, low gear

Chest:
Dual axis chest press (machine): 1 x 15 x 50 lbs; 1 x 12 x 70 lbs; 1 x 12 x 75 lbs; 1 x 10 x 80 lbs (to failure)
Incline chest press (machine): 3 x 8 x 30 lbs
Fly (machine): 3 x 10 x 20 lbs

Forearms:
Wrist curls: 3 x 10 x 10 lbs.
Reverse wrist curls: 3 x 10 x 10 lbs

Monday, 7/17/06

Weight: 256.4 (7 a.m.) 1.6 pounds lighter than last Monday

Cardio:
10 min. arctrainer, x-train aerobics program, level 10 (0.5 miles)

Core:
5 decline situps
10 pelvic lifts, held 15 seconds each
20 heel slides/side
10 standing obliques/side, holding 25 lb. dumbbell
100 crunches
100 reverse crunches

Lower body:
Smith machine squats: 3 x 12 x bar only
45 degree leg press: 3 x 12 x 190 lbs.
Prone leg curl (machine): 3 x 12 x 30 lbs./side
Leg extension (machine): 3 x 12 x 30 lbs./side
Deadlift: 1 x 12 x bar only
45 degree calf press: 20 x 190, feet straight; 20 x 190, feet in; 20 x 190, feet out
Tibia dorsi flexion: 2 x 20 x 10 lbs; 1 x 20 x 20 lbs
Toe taps, 4 minutes/side

Exercise for 7/16/06

Cardio:
23 miles cycling at the NCR trail; 1 hour 51 minutes; avg. 12.3 mph

Lower body:
toe taps: 4 min./side
20 toe raises
20 shin exercises/side with grey TheraBand

Exercise for 7/14/06

Cardio:
30 min. arctrainer, x-train aerobics program, lev. 3 (1.55 miles)
15 min. bike trainer

Core:
100 reverse crunches
20 crunches
20 oblique crunches
5 Roman chair situps (to failure)

Chest:
Bench press (machine): 50 lbs, 15 reps; 55 lbs, 15 reps; 55 lbs, 15 reps, 70 lbs, 14 reps (to failure)

Back:
Low row: 2 sets 75 lbs, 12 reps; 1 set 75 lbs, 11 reps (to failure)
Lat pulldown: 60 lbs, 12 reps; 60 lbs, 15 reps, 70 lbs, 10 reps
Hyperextensions: 3 sets/15

Lower body:
Donkey calf raises: 90 lbs, 20 reps, 1 set feet straight, 1 set feet out, 1 set feet in

Exercise for 7/13/06

Cardio:
30 minutes bike trainer

Core:
100 crunches
100 reverse crunches
20 oblique crunches/side
30 pelvic tilts held for 10 seconds each
bicycle, 30 seconds 3 times
100 standing obliques/side, holding 15 lbs

Shoulders:
dumbbell shoulder press: 15 lbs/side, 3 sets/12
shrugs: 15 lbs/side, 3 sets/20
dumbbell upright row: 15 lbs/side, 2 sets/12, 1 set/15
lateral raises: 10 lbs/side, 3 sets/10

Forearms:
wrist curls: 10 lbs/side, 3 sets/10
reverse wrist curls: 10 lbs/side, 3 sets/10

Lower body:
200 calf raises, feet straight
20 calf raises, feet turned in
20 calf raises, feet turned out

Exercise for 7/12/06:

Abs:
100 crunches
100 reverse crunches
20 oblique crunches/side
100 standing obliques/side, holding 10 lbs
bicycle exercise, 3 30 second sets
1 situp attempted but failed. I used to be able to do those.

Upper body:
80 pelvic tilts, held 5 seconds each
one-arm triceps extension. 10 lbs- 15, 10, 15 reps
dumbbell curl. 10 lbs- 15, 12, 15 reps
wrist curls. 10 lbs- 10, 10, 10 reps
reverse wrist curls. 10 lbs- 10, 10, 10 reps

I am limiting the weight I lift for my biceps rather severely because this time around, I am trying to build triceps and biceps evenly, like I should have done before I had the baby. Same thing for my quads- I am trying to make my quads and my hamstrings even.

I still look pregnant, which is disappointing. I am also very angry that I am too fat to do a situp.

Exercise for 7/11/06

Cardio:
20 minutes arctrainer, x-train aerobics program level 2
10 min. treadmill, 2 min, at incline 4.0, (0.52 miles)
10 min. stationary bike, hill program level 1 (2.1 miles)

Lower body:
Leg extension- 4 sets of 12, 30 pounds per leg
Leg curl- 3 sets of 12, 30 pounds per leg
Deadlifts- 3 sets of 12, bar only