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

8/13/06

Cardio:
Cycling at the NCR trail, 13.5 miles, avg. 13.5 mph, 60 minutes 11 seconds

8/11/06

Cardio:
Swimming: 1250 yards (50 pool lengths) in 46 minutes

Core:
100 crunches
100 reverse crunches
60 oblique crunches/side

Chest:
Bench press (machine): 1 x 12 x 70 lbs; 1 x 16 x 70 lbs; 1 x 6 x 70 lbs
Incline chest press: (machine): 1 x 12 x 40 lbs; 1 x 13 x 40 lbs; 1 x 3 x 40 lbs

Triceps:
Triceps pushdown (cable): 3 x 10 x 35 lbs
Overarm extension: 3 x 12 x 12 lbs/side
Overhead extension: 3 x 12 x 25 lbs
Kickbacks: 3 x 10 x 12 lbs/side

8/10/06

Cardio:
swimming, 1/2 mile, in 30 minutes exactly

Shoulders:
Shrugs: 3 x 10 x 30 lbs/side
Upright rows: 3 x 10 x 45 lbs
Lateral raises: 2 x 15 x 10 lbs/side
Shoulder press: 1 x 15 x 15 lbs/side; 1 x 10 x 20 lbs/side; 1 x 8 x 20 lbs/side; 1 x 6 x 20 lbs/side
Rear delt (machine): 2 x 12 x 70 lbs; 1 x 8 x 90 lbs

8/9/06

Cardio:
Swimming 1/2 mile (36 lengths)

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

Back:
Row (machine) 1 x 10 x 80 lbs; 2 x 8 x 85 lbs
Lat pulldown (machine) 1 x 10 x 70; 1 x 10 x 80; 1 x 10 x 90; 1 x 8 x 110
Bent over row: 3 x 12 x 45

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

8/8/06

I had a lot of doctor appointments so all I did was 1000 toe taps per side in the waiting room.

8/7/06

Weight: 251.4, 2.8 lbs lighter than last week

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

Biceps:
dumbbell curl: 3 x 15 x 12 lbs/side
reverse dumbbell curl: 3 x 12 x 12 lbs/side
concentration curl: 3 x 15 x 15 lbs/side
hammer curl: 3 x 15 x 12 lbs/side

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

Lower body:
1000 toe taps/side
100 calf raises, feet straight
20 calf raises, feet in
20 calf raises, feet out
30 lunges/side

8/6/06

I had a kidney stone that took about 18 hours to pass, so I could not exercise.

8/5/06

Cardio:
1/2 hour tandem bicycle
4 hours in ocean (very vigorous exercise)

8/4/06

Cardio: 1 hour in ocean

Core:
20 crunches
20 reverse crunches
20 oblique crunches

Chest:
Bench press (weird machine at hotel): 1 x 12 x 60 lbs; 1 x 10 x 80 lbs; 1 x 10 x 90 lbs; 1 x 10 x 100 lbs

Triceps:
Overhead extension: 2 x 10 x 25 lbs; 2 x 10 x 30 lbs
Overarm extension: 3 x 10 x 12.5 lbs/side

8/3/06

Cardio:
Swimming: 38 pool lengths (950 yards)

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

Shoulders:
Upright row: 3 x 8 x 45 lbs
Shoulder press: 1 x 12 x 15 lbs/side; 1 x 10 x 20 lbs/side; 1 x 8 x 20 lbs/side
Rear delt (machine): 3 x 12 x 70 lbs
Lateral raise: 2 x 12 x 10 lbs/side; 1 x 12 x 12 lbs/side; 1 x 8 x 15 lbs/side

8/2/06

Cardio:
Swimming- 500 yards (20 pool lengths)

Core:
100 crunches
100 reverse crunches
20 oblique crunches/side
100 standing obliques/side
10 full spine lateral exercises

Back:
Bent-over row: 3 x 12 x 45 lbs
Row(machine): 2 x 10 x 80 lbs; 2 x 8 x 85 lbs
Lat pulldown(machine): 1 x 10 x 70 lbs; 1 x 10 x 80 lbs; 1 x 10 x 90 lbs; 1 x 8 x 110 lbs

Lower body:
40 calf raises, feet straight
20 calf raises, feet in
20 calf raises, feet out
100 toe taps/side

8/1/06

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

7/31/06

Weight: 254.2, 1 pound lighter than last week.

I did not exercise today. It was not my fault though- I had horrible abdominal pain, probably an ovarian cyst that burst, so I couldn't exercise.