Holy moly! I am sore for the first time since the first week I started lifting again, a little over a month ago now. I did the dead lifts as my primary exercise last night, and as Nat predicted, I sure can feel it! Even with the twice-a-day glutamine, I know I did a LBWO yesterday, BIG TIME!

Okay, here is my update:

C1W1D5/UBWO

November 15, 2002

Total Time: 49 minutes

Reps for all exercises x12x10x8x6x12 for first exercise, followed immediately by 12 reps for second exercise (unless otherwise noted).

Chest:

Dumbbell Incline: 15#/20#/25#/25#/25#
Dumbbell Flyes: 15#

Couldn't make 30# on 4th set. Will try again next time.

Shoulders:

Shoulder Presses (seated): 10#/12#/15#/20#/15#
Lateral Raises: 10#

Need to increase weights again slightly on all shoulder press reps. Lateral raises are okay for now as don't want to compromise form.

Back:

Lat Pulldowns: 60#/70#/80#/90#/80#
Dumbbell Pullovers: 15#

Somebody was on the seated row machine and had to quick come up with alt. exercise. Need to use dumbbell exercises and not machines as this seems to happen frequently. Next time will use one-arm dumbbell rows.

Triceps:

Pushdowns: 55#/65#/70#/75#/70#
Standing Dumbbell Extensions: 12#

Weight on pushdown reps is okay. Need to go back up to 15# on extensions.

Biceps:

Incline Dumbbell Curls: 10#/12#/15#/20#/15#
Hammer Curls: 12#

The bicep exercises continue to kick my butt. Hit another 10 here!

C1W1D6

November 16, 2002

Took the day off as mom and dad came into town Friday night and stayed through Sat. evening. Did cardio workout on Sunday instead.

C1W1D7 Cardio

November 17, 2002

Total Time: 41 Mins.--20 Mins. HIIT, 21 Mins. Moderate Intensity

Three miles at Town Lake. More difficult to get the intervals right without all the gizmos on the treadmill. Also, inclines don't necessarily coincide with where I want to be on the intensity scale. Do like the variety, and intervals outdoors will get easier with practice.

C1W2D8/LBWO

November 18, 2002

Total Time: 42 Minutes

Quads:

Leg Press: 180#/200#/220#/240#/220#
Leg Extension: 40#(10 reps) HIT A 10!

The extensions killed me! Hurt so good!

Hamstrings/Glutes:

Deadlifts: 12#/15#/20#/25#/20#
Dumbbell Lunges: 15#--8 reps each leg.

As Nat suggested, I could feel the hammie workout a lot more doing the deadlifts first. I couldn't control my form worth a damn on the lunges, so I gave up after 8 reps. Today I feel it big time!

Calves:

Standing Calf Raises: 70#/90#/110#/130#/110#
One-Legged Calf: 70# no goooo

Someone was on the seated calf machine, so I tried to improvise and do one-legged calf raises on the standing machine. My legs felt like jello and would not cooperate. I ended up doing 12 reps. of regular standing calf raises at 70#.

Will attempt to get the seated calf machine next time and do 150# as planned.

Abs:

Floor Crunches: 12/10/8/6/12
Decline Sit-ups: 0#/12 Reps HIT ANOTHER 10!!

Made the crunches count today. Concentrating on pressing my lower back down and holding one count at the top made a big difference. Waited 30 seconds between all but high point sets this time. Made it through 12 decline sit-ups on hole 4!

Again, another challenging LBWO. I seem to work up quite a sweat doing LB.

C1W2D9

November 19, 2002

Cardio

Total Time: 30 mins.--20 min. HIIT, 10 mins. Moderate Intensity

Treadmill

3.8
3.8
4.1
4.5
5.0
5.5
4.1
4.5
5.0
5.5
4.1
4.5
5.0
5.5
4.1
4.5
5.0
5.5
6.0
4.1

Don't think I quite hit a 10 this time as I felt like I could have gone a little longer on minute 19 if I had to. Maybe I'll up the pace next time....