7/20/03
Leg Press
W: 130 T: 2:50 I: 7

Seated Leg Curl
W: 60 T: 2:30 I: 6

Seated Leg Extension
W: 70 T: 1:50 I: 8

Bench Press
W: 80 T: 1:53 I: 7

Seated Row (Rotary)
W: 40 T: 2:09 I: 7

Bicep Curl
W: 40 T: 1:30 I: 7

Tricep Extension
W: 90 T: 3:00 I:

Ab Crunch Machine
W: 30 T: 1:15 I: 7


7/21/03

Treadmill: 45 min total; 20 min at 95-105% of LTHR of 145 BPM.


7/23/03

Bench Press (Cybex, this time)
W: 50 T: 2:24 I: 7

Rear Delt (Rotary)
W: 45 T: 1:40 I: 7

Pec Fly (Rotary)
W: 60 T: 2:00 I: 7

Seated Row
W: 70 T: 2:15 I: 7

Core Muscles

stability ball back extension: 15 reps
cat stretch: 30 sec.
lumbar rotation stretch: 30 sec ea. side
prone iso-abs: 30 sec. x 3 sets
stability ball bridge:30 sec. x 3 sets
stability ball crunches: 10 reps
lower back/Incline reverse sit-up: 15 reps, 2 sets

7/24/03

Leg Press
W: 135 T: ? I: 7

Seated Leg Curl
W: 60 T: 1:56 I: 7

Seated Leg Extension
W: 70 T: 1:40 I: 7

Seated Calf
W:85 T: ? I: 7

Lower Back Extension
W: 90 T: ? I: 6

Core Muscles

stability ball back extension: 15 reps
cat stretch: 30 sec.
lumbar rotation stretch: 30 sec ea. side
incline reverse sit-up: 15 reps, 2 sets

7/26/03

Treadmill: 45 min total; 20 min at 95-105% of LTHR of 145 BPM.

7/27/03 (forgot my watch)

Leg Press
W: 140 T: ? I: 7

Seated Leg Curl
W: 60 T: ? I: 8

Seated Leg Extension
W: 70 T: ? I: 8

Seated Calf Raise
W: 90 T: ? I: 7

Core Muscles

stability ball back extension: 20 reps
cat stretch: 30 sec.
lumbar rotation stretch: 30 sec ea. side
prone iso-abs: 30 sec. x 3 sets
stability ball bridge: 30 sec. x 3 sets
stability ball crunches: 20 reps
lower back/Incline reverse sit-up: 15 reps, 2 sets

Bench Press
W: 85 T: ? I: 7

Seated Row
W: 70 T: 3 I: 8

Lats/Pulldown
W: 80 T: ? I: 8

Bicep Curl
W: 40 T: ? I: 7

Tricep Extension
W: 105 T: 3:00 I: 6

Pulse: down from 90 to 78-84