Day 53 Mar 21 2002 20 MAS on treadmill

1—3.0 mph---11—3.5
2—3.0---------12—4.2
3—3.5---------13—4.7
4—4.2---------14—5.2
5—4.7---------15—3.5
6—5.2---------16—4.2
7—3.5---------17—4.7
8—4.2---------18—5.2
9—4.7---------19—5.9
10—5.2-------20—3.0

3 min extra cooldown

4 sets of: side bends 20 ea side, 40 lbs
abs: 30 crunches
5 stomach vacuums
Day 54 Mar 22 2002 LBWO

Quads DB squats with ball
12 x 15 lb ea hand
10 x 20
8 x 25
6 x 30
12 x 25
Leg extensions 12 x 70

Hamstrings Curls
12 x 40 lbs
10 x 50
8 x 60
6 x 70
12 x 60

Calves Seated calf raise
12 x 45 lbs
10 x 70
8 x 105
6 x 130
12 x 105
Angled calf raise 12 x 35 lb ea hand

Day 55 Mar 23 2002 20 MAS on treadmill

1—3.0 mph---11—3.5
2—3.0---------12—4.2
3—3.5---------13—4.7
4—4.2---------14—5.2
5—4.7---------15—3.5
6—5.2---------16—4.2
7—3.5---------17—4.7
8—4.2---------18—5.2
9—4.7---------19—5.9
10—5.2-------20—3.0

4 sets of: side bends 20 ea side, 40 lbs
abs: 30 crunches
5 stomach vacuums

Day 57 Mar 20 2002 UBWO

Chest Incline DB press
12 x 15 lbs
10 x 20
8 x 25
5 x 30
12 x 20
DB flyes 12 x 15

Shoulders Arnold
12 x 8.8 lbs
10 x 11
8 x 15
6 x 20
12 x 15
side raise 12 x 11

Back lat pulldown
12 x 60 lbs
10 x 70
8 x 80
6 x 90
12 x 80
1 arm row 12 x 25

Triceps incline overhead
12 x 8 lbs
10 x 11
8 x 15
6 x 15
12 x 15
kickback 10 x 11

Biceps InclineDB curl
12 x 8
10 x 11
8 x 15
6 x 20
12 x 15
hammer curl 12 x 15



Day 58 Mar 26 2002 20 MAS on treadmill

1—3.0 mph---11—3.5
2—3.0---------12—4.2
3—3.5---------13—4.7
4—4.2---------14—5.2
5—4.7---------15—3.5
6—5.2---------16—4.2
7—3.5---------17—4.7
8—4.2---------18—5.2
9—4.7---------19—5.5
10—5.2-------20—3.0

4 sets of: 3 stomach vacuums &
abs: 30 crunches

This was a bad morning for IBS and the drugs didn’t kick in soon enough; had to leave the treadmill after 2 mins warmup; returned to start over, then was forced off again at end of min 13; returned to repeat that min & do last set; reduced sprint speed to 5.5 mph as a kindness to my body. Skipped the killer side bends with 40 lb weight & did more stomach vacuums instead. I began to feel better at about 10 am, yay!