Sun 7/30/05

AM HIIT

5' warmup level 4, 70 rpm
1' level 10, 100 rpm, HR ~160
3' level 4, 65 rpm
1' level 10, 100 rpm, HR ~166
3' level 3, 60 rpm
1' level 9, 100 rpm, HR ~168
3' level 3, 60 rpm
1' level 9, 100 rpm, HR ~168
3' level 3, 60 rpm
3' level 4, 60-70 rpm
2' level 2, 60 rpm

OMG, that was so hard. I think next time I need to do my warmup at level 5 to get my HR up a little more before the first interval. But, I am proud of myself for doing it. The last 15 seconds of each work interval was really hard to keep up the rpm's, and sometimes I was down to ~95 rpm. But still I was putting in all the effort I had. Time to shower and get something to eat.

Sun 7/31/05, Whole body workout, 60" RI
6:00-6:43pm

Seated Calf Raise
10 lb x 12
25 lb x 10
35 lb x 8

Leg Extension
60 lb x 12
70 lb x 10
75 lb x 8

Seated Leg Curl
60 lb x 12
65 lb x 10
70 lb x 8

Chest Press
50 lb x 12
55 lb x 10
60 lb x 8

Seated Row
35 lb x 12
45 lb x 10
55 lb x 8

DB Lateral Raise
5 lb x 12
8 lb x 10
10 lb x 8

Alternating DB Curls
8 lb x 12
10 lb x 10
12 lb x 8

Pushdowns
20 lb x 12
25 lb x 12
30 lb x 8

AM HIIT cardio, recumbent bike

4 intervals (+ warmup and cooldown)
1' level 9, 90-100 rpm
3' level 3, 60-70 rpm

Good Morning!

I was just popping in here to see how you have been doing- looks like your doing GREAT!!!
Man! Your working out alot! Keep it up! Your doing wonderfully!

Have a nice Monday!
Donna~*

AM HIIT cardio, recumbent bike

4 intervals (+ warmup and cooldown)
1' level 9, 90-100 rpm
3' level 3, 60-70 rpm

35 minute walk, 1.2 miles.

Mon 8/15/05, Whole body workout, 60" RI
8:35-9:19pm

Seated Calf Raise
10 lb x 12
25 lb x 10
35 lb x 9

Leg Extension
45 lb x 12
70 lb x 10
75 lb x 10

Seated Leg Curl
45 lb x 12
65 lb x 10
70 lb x 8

Chest Press
45 lb x 12
55 lb x 10
60 lb x 8

Seated Row
35 lb x 12
45 lb x 10
50 lb x 9

DB Lateral Raise
5 lb x 12
8 lb x 10
10 lb x 8

Alternating DB Curls
8 lb x 12
10 lb x 10
12 lb x 8

Pushdowns
20 lb x 12
25 lb x 10
30 lb x 8

Tue 8/16/05
AM Yoga ~20'

Sat 8/20/05
AM Yoga ~20'

Sun 8/21/05
AM Yoga ~20'
PM Cardio 30' - recumbent bike 20' (w/4 high intensity intervals of 1' at level 9) + elliptical 10' at level 1

Mon 8/29/05, 8:35 - 9:25 pm
Lifting, Whole body, 60" RI

Chest Press
45 lb x 12; 50 lb x 10; 60 lb x 10

Seated Row
35 lb x 12; 45 lb x 10; 50 lb x 10

DB Lateral Raise
5 lb x 12; 8 lb x 10; 10 lb x 10

DB Alternating Curls
8 lb x 12; 10 lb x 10; 12 lb x 8

Pushdowns
20 lb x 12; 25 lb x 10; 30 lb x 8

Leg Extension
45 lb x 12; 65 lb x 10; 75 lb x 10

Seated Leg Curl
45 lb x 12; 65 lb x 10; 70 lb x 8

DB Standing Calf Raises
24 lb x 12; 40 lb x 10; 50 lb x 8

I felt very weak, yet was able to get 10 reps on many of the lifts, at the same weight I was lifting before the break. I need to remember to do abs too.

Monday morning on empty stomach - 30' total time, steady state cardio.

Tuesday morning on empty stomach - 35' total time, steady state cardio.

Thursday 9/15/05

Recumbent bike. 38' total. 217 calories.
5' w/u level 2, 35' SS level 4&5 (5.9, 6.7 Mets), 3' c/d level 2.

Friday 9/16/05

Recumbent bike, 38' total.
5' w/u level 2, 30' level 4, 3' c/d level 2

Monday 9/19/05

Same as Friday.

Sun 9/25/05

Recumbent bike. 3' w/u level 2, ~17' level 4, 2' c/d level 2.

Tue 9/27/05

Recumbent bike. 5' w/u level 2, 30' level 4, 3' c/d level 2.

10/8/05 Cardio

5' w/u bike level 2 ~70rpm
20' bike level 4 ~75-80rpm
10' elliptical level 1 ~54rpm
3' c/d elliptical level 1 ~40rpm

Thu 10/13/05

Elliptical 20 minutes level 1
Bike 7 minutes level 4; cool down 3 minutes level 2