Fri, Feb 04, 2005

Body Measurements

Weight-3 lbs
Waist -1.50 in
Abdomen -7.99 in
Hips -0.51 in
Thigh -2.76 in
Knee 0.51 in \
Calf 0.47 in------
Arm 0.63 in
Forearm -0.39 in /

Waist to Hip Circumference Ratio -0.02 \
Lean Body Mass (LBM) 2 lbs -----------
Fat Mass (FM) -5 lbs
Body Fat Percentage (BF) -1.79 %-----/

Monday, Feb 7, 2005

Dumbbell Curl

8 lbs ~ 15
10 lbs ~ 8

Dumbbell Wrist Curl

5 lbs ~ 15
8 lbs ~ 15

Dumbbell Reverse Wrist Curl

5 lbs ~ 15
8 lbs ~ 8

Treadmill___

5 min ~ 2.1 mph
4 - 3.4 mph ~ 30 secs; 2.2 mph ~ 1 min
3 - 3.6 mph ~ 30 secs; 2.2 mph ~ 90 secs
3 min ~ 2.1 mph
1 min ~ 1.9 mph

Total 21 mins walk time

__________________
http://dstartz.com/LC

Tuesday, Feb 8, 2005

Treadmill___

5 min ~ 2.1 mph
3.2 mph ~ 30 secs; 2.2 mph ~ 1 min
3.5 mph ~ 30 secs; 2.2 mph ~ 1 min
3.6 mph ~ 30 secs; 2.2 mph ~ 90 secs
3.4 mph ~ 30 secs; 2.2 mph ~ 90 secs
3.6 mph ~ 30 secs; 2.2 mph ~ 90 secs
3.4 mph ~ 30 secs; 2.2 mph ~ 90 secs
4 min ~ 2.2 mph

Total 20 mins walk time

__________________
http://dstartz.com/LC

Wednesday, Feb 9, 2005

Dumbbell Curl

8 lbs ~ 28
10 lbs ~ 8

Dumbbell Wrist Curl

8 lbs ~ 31
11 lbs ~ 11

Dumbbell Reverse Wrist Curl

5 lbs ~ 12
8 lbs ~ 8

Treadmill___

5 min ~ 2.1 mph
1 - 3.1 mph ~ 30 secs; 2.2 mph ~ 1 min
1 - 3.1 mph ~ 30 secs; 2.2 mph ~ 45 secs (lost track of time)
1 - 3.2 mph ~ 30 secs; 2.2 mph ~ 45 secs (lost 30 secs)
1 - 3.8 mph ~ 30 secs; 2.2 mph ~ 90 secs
1 - 3.7 mph ~ 30 secs; 2.2 mph ~ 90 secs
1 - 3.6 mph ~ 30 secs; 2.2 mph ~ 90 secs
1 - 3.4 mph ~ 30 secs; 2.2 mph ~ 90 secs
1 - 3.9 mph ~ 30 secs; 2.2 mph ~ 90 secs (Wow!!)
3 min ~ 2.1 mph
2 min ~ 1.9 mph

Total 24 mins walk time

__________________
http://dstartz.com/LC

Thursday, Feb 10, 2005

Taking the night off. Last night was extra wasting. Then I didn't get to sleep until 5 this morning.

I have also been nursing what feels like a pulled ?tendon? on the upper, inside of my R quadricep.

Think a rest night in here might be the best thing to do.

Tomorrow we'll be at Aaron's so will be doing my lifting and walking late.

__________________
http://dstartz.com/LC

Friday, Feb 11, 2005

Dumbell Curl

11 lbs ~ 3 (Oops!)
8 lbs ~ 15
9 lbs ~ 12

Dumbbell Wrist Curl

8 lbs ~ 20
11 lbs ~ 12

Dumbbell Reverse Wrist Curl

5 lbs ~ 22
8 lbs ~ 15

~ A half hour or so later ~

Alternate Dumbell Curl

11 lbs ~ 8 (alternating made all the difference!)

'Band' Pushdown

8 reps w/ band over door

Saturday, Feb 12, 2005 10:30 pm

Treadmill___

5 min ~ 2.1 mph
3.6 mph ~ 30 secs; 2.1 mph ~ 30 secs
3.4 mph ~ 30 secs; 2.1 mph ~ 45 secs
3.7 mph ~ 30 secs; 1.9 mph ~ 45 secs
3.4 mph ~ 30 secs; 2.1 mph ~ 45 secs
3.8 mph ~ 30 secs; 2.1 mph ~ 45 secs
3.9 mph ~ 30 secs; 1.9 mph ~ 30 secs
6 min ~ 2.1 mph

Total 19 mins walk time

Sunday, Feb 13, 2005

Warm up
5 minutes ~ 2.1 mph

Standing Alternate Dumbell Curl
9 lb ~ 18
10 lbs ~ 8

Concentrated Curl
9 lb ~ 8

Dumbell Wrist Curl
10 lb ~ 20
11 lbs ~ 14

Dumbell Reverse Wrist Curl
8 lb ~ 10
10 lbs ~ 3 (Cheat up on L)

'Band' Push-down
10 count

Seated Two-Arm Triceps Extension
11 lb ~ 8
12 lbs ~ 3

Lifting time 30 minutes

Cool Down
5 minutes ~ 2.1 mph

Wednesday, Feb 16, 2005

After totaling decimating my arms Sunday night, as well as fighting off lung crud, I chose to take 2 consecutive days off.

Tonight I'm back again - with a vengeance!

Standing Alternate Dumbell Curl
10 lb ~ 16
11 lbs ~ 6 (Last 1 L - cheat)

Concentrated Curl
8 lb ~ 20
9 lb ~ 6 (Last 2 L - cheat)

Dumbell Wrist Curl
11 lb ~ 20
12 lbs ~ 17

Dumbell Reverse Wrist Curl
6 lb ~ 20
8 lbs ~ 8 (Last 3 L - cheat)

'Band' Push-down
11 count

Seated Two-Arm Triceps Extension
10 lb ~ 10
11 lbs ~ 7

Lifting time 30 minutes
My forearms are wasted!

Treadmill___

5 min ~ 2.1 mph
(146) - 3.6 mph ~ 30 secs; 2.1 mph ~ 1 min
(144) - 3.6 mph ~ 30 secs; 2.1 mph ~ 1 min
(144) - 3.6 mph ~ 30 secs; 2.1 mph ~ 1 min
(178) - 3.7 mph ~ 30 secs; 1.9 mph ~ 90 secs
(???) - 3.9 mph ~ 30 secs; 1.9 mph ~ 90 secs
(153) - 3.6 mph ~ 30 secs; 1.9 mph ~ 90 secs
(147) - 3.2 mph ~ 60 secs; 1.9 mph ~ 1 min
5 min ~ 1.9 mph

Total 22.5 mins walk time

Not sure if it's from not doing any HIIT walking for several days (Sat/4) or possibly fighting off this crud, but my heart rate was higher, and for longer, than usual. My needed recovery time was longer, too.

Thursday, Feb 17, 2005

Treadmill___

5 min ~ 1.9 mph
(153) - 3.2 mph ~ 30 secs; 1.9 mph ~ 1 min
(153) - 3.4 mph ~ 30 secs; 1.9 mph ~ 1 min
(148) - 3.2 mph ~ 30 secs; 1.9 mph ~ 90 secs
(150) - 3.7 mph ~ 30 secs; 1.9 mph ~ 90 secs
(???) - 3.7 mph ~ 30 secs; 1.9 mph ~ 90 secs
(132) - 3.8 mph ~ 30 secs; 1.9 mph ~ 90 secs
(137) - 3.9 mph ~ 30 secs; 1.9 mph ~ 90 secs
(147) - 3.8 mph ~ 30 secs; 1.9 mph ~ 30 secs
5 min ~ 1.9 mph

Total 24 mins walk time

I'm wondering if I'm not suffering the effects of over training. If so, I think it's coming more from lack of sleep than anything. (I haven't been sleeping well since Sunday night. Lots of waking up to turn over. E is having the same problem.)

I wonder if it's something picked up at A's house from D and L. They'd been really sick with the lung crud/flu for a week when we went over on Sat. Both were still suffering the effects of it when we were there. A came down with it in Cam... Saturday night.

Thur, Feb 17, 2005

Body Measurements

Neck 0.28 in
Chest -1.50 in
Waist -0.51 in
Hips -0.47 in
Thigh 0.12 in
Knee -0.35 in
Calf -0.98 in
Ankle -0.24 in
Arm 0.12 in
Wrist -0.12 in

Friday, Feb 18, 2005

Treadmill___ ___6:00 pm

5 min ~ 1.9 mph
3.2 mph ~ 30 secs; 1.9 mph ~ 1 min
4.1 mph ~ 30 secs; 1.9 mph ~ 1 min
3.8 mph ~ 30 secs; 2.1 mph ~ 1 min
3.7 mph ~ 30 secs; 2.2 mph ~ 1 min
3.7 mph ~ 30 secs; 1.9 mph ~ 1 min
3.6 mph ~ 30 secs; 2.1 mph ~ 1 min
3.7 mph ~ 60 secs; 1.8 mph ~ 1 min
3.9 mph ~ 30 secs; 2.1 mph ~ 1 min
3.9 mph ~ 30 secs; 1.8 mph ~ 1 min
3.9 mph ~ 30 secs; 1.9 mph ~ 30 secs
5.5 min ~ 1.9 mph

Total 25 mins walk time

Standing Alternate Dumbell Curl ___10:50 pm
10 lb ~ 10
11 lbs ~ 5

Concentrated Curl
10 lb ~ 8
11 lb ~ 3 (Last 2 B - cheat)

Dumbell Wrist Curl
12 lb ~ 15
13 lbs ~ 10

Dumbell Reverse Wrist Curl
8 lb ~ 10
10 lbs ~ 6 (Last 2 L - cheat)

'Band' Push-down
12 count

Seated Two-Arm Triceps Extension
10 lb ~ 5
11 lbs ~ 3

Lifting time 22 minutes

Sunday, Feb 20, 2005

Warm up
5 minutes ~ 2.1 mph

Standing Alternate Dumbell Curl
10 lb ~ 30
12 lbs ~ 8

Concentrated Curl
10 lb ~ 10 (Forced last 2 R)

Dumbell Wrist Curl
12 lb ~ 20
13 lbs ~ 13

Dumbell Reverse Wrist Curl
8 lb ~ 12
10 lbs ~ 7 (Forced last 3 R)

'Band' Push-down
13 count

Seated Two-Arm Triceps Extension
10 lb ~ 9
11 lbs ~ 6

Upright Row
12 lb ~ 12
14 lbs ~ 9

Lifting time 30 minutes

Cool Down
5 minutes ~ 2.1 mph

Monday, Feb 21, 2005

Treadmill___ ___11:30 pm

5 min ~ 1.9 mph
3.4 mph ~ 30 secs; 1.9 mph ~ 1 min
3.4 mph ~ 30 secs; 1.9 mph ~ 1 min
3.7 mph ~ 30 secs; 2.1 mph ~ 1 min
4.0 mph ~ 30 secs; 2.2 mph ~ 90 sec
3.6 mph ~ 30 secs; 1.9 mph ~ 1 min
4.1 mph ~ 30 secs; 2.1 mph ~ 90 sec
3.9 mph ~ 30 secs; 2.1 mph ~ 30 sec
5 min ~ 1.9 mph

Total 25 mins walk time

Could not get my heart rate down after last 'set'. I've shorted myself by 1/2 tablet on T3 for the last 2 days. I wonder if that's a factor tonight...

Sunday, August 28, 2005

Treadmill (slow pace) 5 minutes

Weights 27 minutes

Barbell Curls

Single-leg Romanian Deadlift

Curtsy Lunge

Ballet Squat

Dumbbell Lying Triceps Extension

Barbell Upright Row

Barbell Curl

Barbell Upright Row

Dumbbell Pullovers

Barbell Stiff Leg Deadlift

Barbell Bent-over Row

Dumbbell Front Raise

Front Press

Barbell Wrist Curl

Back Press

Floor Hip Abductors

Barbell Reverse Wrist Curl

Barbell Reverse Curl

High Pulley Crunches

Leg Raises:
- pointing 45 degrees out
- pointing 45 degrees in

Crunches

Twisting Crunches

Knee Ups

Pelvic Tilts