strength is the product of struggle
 

I've never felt comfortable discussing my exercise antics in my forum journal- that seems to be mostly for social/moral support & recipe swapping. Still, I do exercise, and it's played some part in my weight loss & overall health. So I'm starting this gym log.

My exercise history: I've done simple Hatha yoga for flexibility since around 1980. I lifted weights regularly from 1988 to '93, but injured my back that year, and gave it up. I also used to do a bit of bicycling- we lived right on a rail-trail for 9 years- and rode two century rides. I don't ride regularly now.

Exercise since lowcarbing:

I started lowcarbing 6/24/03, when I weighed 278lb. For the first 6 or 7 months, I treadmilled it 3 times a week, and did 10 or so min of yoga, but that was all.

In March, when I got to 223 lb, I decided to try and add some weight training. I had concerns: I've had several minor back & shoulder injuries that I've managed to exacerbate in the past with weight work. I also fractured the little bone in my right arm in 1995, and when I do heavy lifting, the spot where that bone meets the elbow bothers me.

My LC program is Protein Power, and there was a link on their site to Fred Hahn's Serious Strength site, so I check that out. Slow execution- maybe I wouldn't hurt myself! Lower poundages- my right arm might behave! So I started that, twice a week, on 3/28/04. I also try to get 30 min of walking 2 or 3 times a week.

Belated entry Tues 10/28

Exercise Count Weight Rep
Pushups 10 - 8
Squat 12 - 6
Leg Lift L 10 18 3
Leg Lift R 10 18 3
Mach Leg Curl 10 40 4
Dumbl Shoulder Raise 10 20ea 3
Dumbl Overhead Press 10 20ea 3
Dumbl Back Pullups 10 45ea 3
Dumbl Bicep Curl L 10 25 3
Dumbl Bicep Curl R 10 25 3
Barbell Shrugs 5 95 6
Crunches 6 - 10
Barbell Heel Raises 10 95 6

Thursday 10/28:

Walking 30 min, outside. I guess I should figure out the distance.

Belated entry Friday 10/29

Exercise Count Weight Rep
Pushups 10 - 8
Squat 12 - 6
Leg Lift L 10 18 3
Leg Lift R 10 18 4
Mach Leg Curl 10 40 4
Dumbl Shoulder Raise 10 20ea 4
Dumbl Overhead Press 10 20ea 4
Dumbl Back Pullups 10 45ea 4
Dumbl Bicep Curl L 10 25 3
Dumbl Bicep Curl R 10 25 4
Barbell Shrugs 5 95 6
Crunches 6 - 10
Barbell Heel Raises 10 95 6

Weds 11/2:

Treadmill 20 min Hill Climbing Intervals 3.7 mph

Saturday 11/6 Cycling 45 minutes.

Weds 11/10

Exercise Count Weight Rep
Pushups 10 - 8
Squat 12 - 6
Leg Lift L 10 18 3
Leg Lift R 10 18 4
Mach Leg Curl 10 40 4
Dumbl Shoulder Raise 10 20ea 4
Dumbl Overhead Press 10 20ea 4
Dumbl Back Pullups 10 45ea 4
Dumbl Bicep Curl L 10 25 3
Dumbl Bicep Curl R 10 25 4
Barbell Shrugs 5 95 6
Crunches 6 - 10
Barbell Heel Raises 10 95 6

Sat 11/13

Walk 25 minutes

Sun 11/14

Walk 25 minutes.

Weds 11/17

Exercise Count Weight Rep
Pushups 10 - 8
Squat 12 - 6
Leg Lift L 10 18 3
Leg Lift R 10 18 4
Mach Leg Curl 10 40 4
Dumbl Shoulder Raise 10 20ea 4
Dumbl Overhead Press 10 20ea 4
Dumbl Back Pullups 10 45ea 4
Dumbl Bicep Curl L 10 25 3
Dumbl Bicep Curl R 10 25 4
Barbell Shrugs 5 95 6
Crunches 6 - 10
Barbell Heel Raises 10 95 6

Friday 11/19:

Treadmill 20 min interval program level 4. I was wupped when this was done.

Monday 11/29

Treadmill 30min incline level 2 4MPH

Crunches, bent knee, 5sec- 20
Dips 11

Tues 11/30

Walking, 1.25 miles, in the the rain (there were Xmas lights, though :)) 20min.

Weds 12/1

Exercise Count Weight Rep
Pushups 10 - 11
Squat 12 - 6
Leg Lift L 10 18 3
Leg Lift R 10 18 4
Mach Leg Curl 10 40 4
Dumbl Shoulder Raise 10 20ea 4
Dumbl Overhead Press 10 20ea 3 (sigh)
Dumbl Back Pullups 10 45ea 4
Dumbl Bicep Curl L 10 25 4
Dumbl Bicep Curl R 10 25 4
Crunches 6 - 11
Barbell Heel Raises 10 95 6

Thursday 12/2

Treadmill 30min, 4MPH, incline level 2-3, pulse was 120 at checks.

Saturday 12/4 12/2

Treadmill 30min, 4MPH, incline level 2-3, pulse was 114 at checks.

Tues 12/7

Exercise Count Weight Rep
Pushups 10 - 11
Squat 12 - 6
Leg Lift L 10 18 4
Leg Lift R 10 18 4
Mach Leg Curl 10 40 4
Dumbl Shoulder Raise 10 20ea 4
Dumbl Overhead Press 10 20ea 4
Dumbl Back Pullups 10 45ea 4
Dumbl Bicep Curl L 10 25 4
Dumbl Bicep Curl R 10 25 5
Crunches 6 - 11
One leg Heel Raises 8 - 5/ea
__________________

Thursday 12/9: Walking 25min

Monday 12/13 Treadmill 30 min incline 3 4MPH

Tues 12/14

Exercise Count Weight Rep
Pushups 10 - 10
Squat 12 - 6
Leg Lift L 10 18 4
Leg Lift R 10 18 4
Mach Leg Curl 10 40 4
Dumbl Shoulder Raise 10 20ea 4
Dumbl Overhead Press 10 20ea 4
Dumbl Back Pullups 10 45ea 5!
Dumbl Bicep Curl L 10 25 4
Dumbl Bicep Curl R 10 25 5
Crunches 6 - 11
One leg Heel Raises 8 - 5/ea
__________________

Thursday 12/16:

Hiking, 1.5 hours, moderate terrain, pace & distance unknown.

Sunday 12/19

Treadmill, 30min, 4MPH, incline 3-4

Monday 12/20:

Tues 12/14

Exercise Count Weight Rep
Pushups 5 - 12
Squat 12 - 6
Leg Lift L 10 18 4
Leg Lift R 10 18 4
Mach Leg Curl 10 40 4
Dumbl Shoulder Raise 10 20ea 3
Dumbl Overhead Press 10 20ea 3
Dumbl Back Row - none
Dumbl Bicep Curl L 10 25 4
Dumbl Bicep Curl R 10 25 5
Crunches 6 - 12
One leg Heel Raises 8 - 5/ea
__________________

Weds 12/22 30 min treadmill

Friday 12/24 30 min treadmill

Saturday 12/15 30 min treadmill

Monday 12/27 30 min treadmill 4-4.2 MPH incl 2-5

Tues 12/28:


Exercise Count Weight Rep
Pushups 5 - 10
Squat 12 - 6
Leg Lift L 10 18 4
Leg Lift R 10 18 4
Mach Leg Curl 10 40 3
Dumbl Shoulder Raise 10 15ea 4
Dumbl Overhead Press 10 15ea 4
Dumbl Back Row (flat bench) 8 45ea 5
Dumbl Bicep Curl L 10 25 4
Dumbl Bicep Curl R 10 25 5
Crunches 6 - 12
One leg Heel Raises 8 - 5/ea
__________________

12/31 Treadmill 30 min 4MPH

Sat 1/1:


Exercise Count Weight Rep
Pushups 5 - 10
Squat 12 - 6
Leg Lift L 10 18 4
Leg Lift R 10 18 4
Mach Leg Curl 10 40 3
Dumbl Shoulder Raise 10 15ea 4
Dumbl Overhead Press 10 15ea 4
Dumbl Back Row (flat bench) 8 45ea 5
Dumbl Bicep Curl L 10 25 4
Dumbl Bicep Curl R 10 25 5
Crunches 6 - 12
One leg Heel Raises 8 - 5/ea

Monday 1/3:

Treadmill 30min incl 2-5 4.2MPH