Moved Fridays workout to Saturday due to minor thumb surgery.

12/07/02 Workout

15 minute warm up on Eliptical trainer

Full Body Curcuit Training 3 Sets ~ 15 reps

Same resistance exercises as usualy except on different machine since I was ~ YMCA.

30 minute Cardio on Eliptical trainer 138 bpm avg heart rate


12/09/02 Workout

Full Body Curcuit Training 3 sets ~ 15 reps

Did single arm bicept curls on machine ~ 35 lbs
Did single arm Tricept extension, changed to over head style ~ 35 lbs

Everything else the same.

30 minute Cardio session ~ 135 bpm avg heart rate 2.41 miles

12/10/02 Workout

45 minute Cardio - Eliptical trainer ~ 140 bpm avg heart rate 3.19 miles. New personal best on distance!

Regards,
Lux

12/11/02 Workout

Full body Curcuit training same routine as above except:
Did one set of inclined bench press using dumb bells
Did one set of shoulder press using dumb bells
Single arm - arm curl instead of both arms
Tricept pull overs

10 minutes treadmill
20 minutes Eliptical Trainer

12/12/02 Workout

Eliptical Trainer 45 minutes 3.24 miles avg heart rate 140pbm

Regards,
Lux

12/13/02 Workout

Got in normal routine
Full Body Curcuit 3 Sets

Upped weight on shoulder press to 50 pounds.
Upped weight on calf raises to 340 pounds.

30 minute Cardio ~ 138bpm avg heart rate

12/14/02 Workout

15 minute cardio Eliptical Trainer
5 minute low intensity Treadmill
35 minute cardio Eliptical Trainer

Had to really work hard to get keep heart rate in target zone.

Regards,
Lux

12/16/02 Workout

Ok I said I wasn't going to play with weights for a while but I decided to up several exercises

3 sets full body curcuit 15 reps.

Chest Press 70 pounds 15 reps (2 and 3 set incline press)
Shoulder Press 50 pounds 15 reps (2 and 3 set dumb bells)
Seated Rows 100 pounds 15 reps
Arm Curl 40 pounds 15 reps (single arm)
Tricep Pullovers 40 pounds 15 reps (single arm)
Leg Curl 40 pounds 15 reps
Leg Extension 40 pounds 15 reps
Calf Raises 340 pounds 15 reps
Squats 160 pounds 15 reps

25 minute cardio session eliptical trainer 1.74 miles ~ 135bpm avg heart rate

Regards,
Lux

12/17/02 Workout

Cardio on Eliptical trainer 50 minutes ~ 142 bpm avg heartrate 3.63 miles. New longest during and longest distance!

12/18/02 Workout

3 sets full body curcuit 15 reps.

Chest Press 70 pounds 15 reps (1 and 2 set incline press)
Shoulder Press 50 pounds 15 reps (1 and 2 set dumb bells)
Seated Rows 100 pounds 15 reps
Arm Curl 50 pounds 15 reps (bench curl bar)
Tricep Pullovers 45 pounds 15 reps (single arm)
Leg Curl 40 pounds 15 reps
Leg Extension 40 pounds 15 reps
Calf Raises 340 pounds 15 reps
Squats 160 pounds 15 reps

25 minute cardio session eliptical trainer 1.74 miles ~ 135bpm avg heart rate

Regards,
Lux

12/19/02 Workout

50 minutes Eliptical Trainer 142 bpm avg heart rate 3.54 miles


12/20/02 Workout

Full Body Curcuit 3 sets, drop weight down and did sets faster today, due to time limits at gym

25 minutes Eliptical Training 144 bpm avg heart rate 1.74 miles

Regards,
Lux

1/7/2003 Workout

3 sets full body curcuit 15 reps.

Chest Press 80 pounds 15 reps
Shoulder Press 50 pounds 15 reps
Seated Rows 100 pounds 15 reps
Arm Curl 50 pounds 15 reps
Tricep Pullovers 50 pounds 15 reps
Leg Curl 40 pounds 15 reps
Leg Extension 40 pounds 15 reps
Calf Raises 360 pounds 15 reps
Squats 180 pounds 15 reps

15 minute Cardio Eliptical Trainer 1.03 miles.

Regards,
Lux

Ok, since I've worked with a personal trainer for the past few weeks, I have modified my resistance training routine. Currently I am doing resistance training M-W-F.

Deadlifts
1 set , 70lbs ~ 15-17 reps
2 sets, 90lbs ~ 11-15 reps

Rows
1 set, 100lbs ~ 15-17 reps
1 set, 120lbs ~ 11-15 reps
1 set, 130lbs ~ 7-11 reps

Alternate Sets between Deadlifts and Rows with rest in between

Shoulderpress
1 set, 45lbs ~ 15-17 reps
2 sets, 60 lbs ~ 11-15 reps

ChestPress
1 set, 100lbs ~ 12-15 reps
2 sets, 110lbs ~ 7-11 reps

Alternate Set between Shoulder press and ChestPress

Abs
2 sets, 100lbs ~ 15-17 reps

---------

02/20/03 Workout

10 minutes Exercise Bike Level 4 Fatburn

20 minutes Eliptical Cross Trainer 1.4 miles

3 minute rest

35 minute Eliptical Cross Trainer 3.0 miles


Regards,
Lux

Recap of 3/10-14
Monday Personal Trainer had me do a break down session on weights. Was not too bad, little sore next day.

Tuesday - decide to mix cardio session up between stationary cycle 20 minutes, eliptical 35 minutes, treadmill 25 minutes. Treadmill has Dynamic Heart rate program. Can set upper and lower heartrate limits. Treadmill will vary speed and elevation to do intervals between upper and lower heartrates. I am current setting between 116 and 135.

Wednesday - Ten min cycle warmup + Normal Superset + 30 minutes treadmill

Thursday - Same Cardio as Tuesday.

Friday - 10 min cycle warmup + Superset + 15 min Eliptical + 20 minutes Treadmill

Total dailey workout is now averaging 80-90 minutes. If this isn't helping burn calories I don't know what does?

Regards,
Lux

Recap of week ending 4/25

Did reverse pyramid sets on Monday and Wednesday

Exercise Set Reps %onerepmax lbs
Dead Lift 1 25 50 45(x 2 barbell)
2 20 55 50
3 6 90 95
4 15 65 60
5 15 60 55

Seated Row 1 25 50 80
2 17 55 90
3 6 90 150
4 12 65 120
5 15 60 110

Shoulder Press 1 23 50 30
2 20 55 35
3 6 90 80
4 13 65 50
5 15 60 40

Chess Press 1 23 50 70
2 13 55 80
3 5 90 140
4 8 65 110
5 10 60 100

Abs 2 sets 120lbs x 17 reps

Fridays Workout was slight modification
1 Set 50% 25 reps
2 Set 75% 15 reps
3 Set 65% 15-20 reps
4 Set 60% 15 reps
5 Set 55% 15 reps

Mondays total workout was about 100 minutes w/30 cardio
Tuesday 100% Cardio 90 minutes
Wednesday 120 minutes, 70 minutes resistance, 50 cardio
Thursday Cardio 35 minutes
Friday 90 minutes resistance, 15 minutes Cardio

Regards,
Lux

Workout 4/28

7 minutes Stationary Cycle warmup

53 minutes Resistance Training
Set:Rep:Weight
Deadlift
1:25:45
2:15:50
3:10:60

Row
1:25:110
2:18:120
3:9:140

Chest
1:18:100
2:15:110
3:9:130

Lat Dumbell Raises
1:20:10
2:15:15
3:10:20

Abs
1:20:120
2:20:120

20 minutes Treadmill Dynamic heart rate controll 125-146 bpm. 2 minute cooldown.

Regards,
Lux

Last week hit 5 out of 5 days. Weights M-W-F and Cardio T-Th.

Anyway did Monday workout 7 minute stationary cycle warm-up followed by about 60 minute weight workout. Been doing a three set progressive workout on Monday. 1 set 20 reps, 2nd - 12-15, 3rd 6-10.

Aternating Pairs
Deadlift - Seated Row
Chest - Shoulder
3 Set Abs x 20 reps ~ 120lbs.

Have to turn in cancellation to gym on Thursday. I am really going to miss the Free Motion equipment.

Regards,
Lux