All weights are in pounds.

Goal: To failure in 1:20–2:20


W = Weight
T = Time
I = Intensity

6: Good form, no failure
7: Good form, failure in target time range
8: Good form, failure in target time range + 10 sec. static

7/29/03

Eliptical trainer; 35 min, 22 min at LTHR of 145

7/30/03

Lower Body

leg press — W: 145; T: 2:37; I: 7
leg curl — W: 65; T: 2:02; I: 7

Core Muscles

prone iso-abs — 30 sec.; 3 sets
stability ball back extension — 20 reps; 10 reps, 10 reps
cat stretch — 30 sec.
lumbar rotation stretch — 30 sec., ea. side

7/31/03

Upper Body

seated bench press — W: 85; T: 1:16; I: 7
Pec Fly/Rear Delt — W: 50; T: 1:23; I: 7
Pec Fly/Rear Delt — W: 60; T: 2:07; I: 8
Seated Row — W: 75; T: 2:23; I: 8
Lat Pulldown — W: 90; T: 2:20; I: 8
Bicep Curl — W: 40; T: 1:44; I: 7
Tricep Extension — W: 120; T: 3:00; I: 6

Core Muscles

stability ball crunches — 20 reps, heels together
stability ball twister* — demo
stability ball Russian Twist — demo

*65 cm. ball betw. legs (30°); twist L, feet down, until 3 in. from floor, hold for 2 sec.; return to center, hold for 2 sec.; twist R., hold for 2 sec.

8/1/03

Treadmill; 40 min, 24 min at LTHR of 145

8/2/03

I did a contact improv class today. The studio was not ventilated, and I didn't bring a water bottle -- oy! The solo exercises on the hard wood floor bruised my hips. But oh, the joy of the thing made up for it all. I feasted in the sensuousness of it all. And the new strength in my legs and back let me do support moves I never could have before. I left feeling gleeful and relaxed.

8/3/03

Lower Body

leg press — W: 150; T: 2:46; I: 7
leg curl* — W: 82.5; T: 3:04; I: 7
leg. ext.* — W: 67.5; T: 2:30; I: 8

* – different machines than previously used

Upper Body

seated bench press — W: 90; T: 1:03; I: 7
Pec Fly/Rear Delt — W: 50; T: 1:30; I; : 7
Pec Fly/Rear Delt — W: 60; T: 2:30; I: 7
Seated Row — W: 75; T: 3:00; I: 8
Lat Pulldown — W: 90; T: 2:13; I: 8
Bicep Curl — W: 40; T: 1:30; I: 7
Tricep Extension — W: 135; T: 2:54; I: 7

Core Muscles

prone iso-abs — 30 sec.; 3 sets
stability ball back extension — 20 reps; 13 reps, 10 reps
cat stretch — 30 sec.
lumbar rotation stretch — 30 sec., ea. side
stability ball crunches — 20 reps, with legs at 30° angle; 10 reps x 2, heels together

My right rotator cuff is sore, probably from favoring my weaker left arm on the Pec/Fly machine. Gotta talk to my trainer about that.