Mon 1/12/04 upper body

chest- barbell bench press (dumbbell flyes)
12 rep, 12 lbs -5-
10 rep, 17 lbs -6-
8 rep, 22 lbs -7-
6 rep, 27 lbs -8-
12 rep, 27 lbs -9-
12 rep, 5 lbs -9-

shoulders- side raises (standing barbellpress)
12 rep, 0 lbs -5-
10 rep, 2 lbs -6-
8 rep, 3 lbs -7-
6 rep, 5 lbs -8-
10 rep, 5 lbs -9-
12 rep, 12 lbs -10-

back- one arm dumbbell rows (streches)
12 rep, 2 lbs -5-
10 rep, 3 lbs -6-
8 rep, 3 lbs -7-
6 rep, 5 lbs -8-
12 rep, 5 lbs -8-
12 rep, 0 lbs -9-

triceps- dumbbell extensions (lying dumbbell extensions)
12 rep, 3 lbs -6-
10 rep, 5 lbs -7-
8 rep, 5 lbs -7-
6 rep, 5 lbs -8-
12 rep, 5 lbs -9-
12 rep, 5 lbs -10-

biceps- incline dumbbell curls (standing barbell curls)
12 rep, 3 lbs -5-
10 rep, 3 lbs -6-
8 rep, 3 lbs -7-
6 rep, 3 lbs -8-
12 rep, 3 lbs -9-
12 rep, 12 lbs -8-

Tues 1/13/04 cardio eliptical 20 min

I had to do one leg where I planned the 9s but at the end I stayed at 10 for the whole minute today. Up till now I only made it about 30 seconds!

min-intensity-speed
1 - 5 - 1.5
2 - 5 - 2.1
3 - 6 - 2.3
4 - 7 - 2.5
5 - 9 - 2.6
6 - 8 - 3.1
7 - 6 - 2.1
8 - 7 - 2.4
9 - 9 - 2.7
10 - 8 - 2.9
11 - 6 - 2.1
12 - 7 - 2.4
13 - 9 - 2.8
14 - 8 - 3.0
15 - 6 - 2.0
16 - 7 - 2.7
17 - 8 - 2.7
18 - 9 - 2.7
19 - 10 - 3.0
20 - 4 - 1.7

.82 mile, 158 cal