Been awhile since I had internet access...so I've got a few days to catch up on reporting here. Happy to say that I didn't miss a workout, even though I was away at a conference!

UBWO 3/7/03
C1 W3 D19 - 5 min. treadmill for warm-up

CHEST:
Chest Press
-12 x 2.5 plates; 10 x 3; 8 x 3.5; 6 x 4; 12 x 3.5
Incline press machine
-12 x 2 plates

SHOULDERS:
Lateral raise machine
-12 x 25 lbs; 10 x 30; 8 x 35; 6 x 40; 12 x 35...increase by 5 lbs. next time
Shoulder press machine
-12 x 2 plates...increase by 5 lbs. next time

BACK:
Seated Row
-12 x 15 lbs; 10 x 20; 8 x 25; 6 x 30; 12 x 25...increase by 5 lbs. next time
Lat Pulldown
-12 x 50 lbs.

BICEPS:
Arm curl machine
-12 x 1.5 plates; 10 x 2; 8 x 2.5; 6 x 3; 12 x 2
Cable curl
-12 x 5 lbs...increase by 2.5 lbs. next time

TRICEPS:
Cable Extension
-12 x 10 lbs; 10 x 15; 8 x 20; 6 x 25; 12 x 20...increase by 5 lbs. next time
Tricep ext. machine
-12 x 2 plates...increase by 2.5 lbs. next time


Cardio 3/8/03
C1 W3 D20

Treadmill
-5 min low intensity warm-up: 2.6-3.2 mph, 0-4% incline
-2 min. at 3.1 mph, 5% incline
-16 min; four intervals: 3.1 mph at 6, 7, 8, 9% incline
-1 min. at 3.1 mph, 10% incline
-2 min at 3.1, 5% incline
-4 min low intensity cool-down: 3.1-2.5 mph, 4-0% incline

Wasn't able to keep it at 3.2 today...perhaps because I was using a completely different treadmill (different brand and everything). I guess the important thing is to finish, even if it is not at the level as last time. This is tough for me to accept, though...I feel like I should always be maintaining or increasing intensity, never dropping! Part of my perfectionist, all-or-nothing mentality, I guess. I know I do much better when I can let that go, at least a bit.


Free day 3/9/03
C1 W3 D21
Did 45 minutes, moderate intensity, on treadmill today. Was in the mood to move a bit, not just to sit around all day! Did about 10 min. slow warm-up, 30 min at 3.1 mph, 4% incline, then 5 min cooldown.


LBWO 3/10/03
C1 W4 D22-5 min. elliptical for warm-up

QUADRICEPS:
Leg Press
-12 x 4.5 plates; 10 x 5; 8 x 5.5; 6 x 6; 12 x 5.5
Quad extension
-12 x 3 plates...OWWW!!!

HAMSTRINGS:
Lying Leg Curl
-12 x 3 plates; 10 x 3.5; 8 x 4; 6 x 4.5; 12 x 4
Seated Leg Curl
-12 x 6 plates...increase to 7 or 8 plates next time

CALVES:
Seated calf raise
-12 x 25 lbs.; 10 x 30; 8 x 32.5; 6 x 35; 12 x 32.5...this was really causing some serious shin splints today. Perhaps I should go back to the standing calf raises for the main exercise.
Standing calf raise
-12 x 2 plates

ABS:
Ab machine (lying)
-12 x 20 lbs; 10 x 25; 8 x 30; 6 x 35; 12 x 25
Ab machine (seated)
-12 x 40 lbs.
Upright leg lifts
-12


Cardio 3/11/03
C1 W4 D23

Treadmill
-5 min 2.6-3.2 mph, 0% incline
-5 min 3.2 mph, 0-4% incline
-2 min. at 3.2 mph, 5% incline
-4 min; one intervals: 3.1 mph at 6, 7, 8, 9% incline
-12 min; three intervals: 3.0 mph at 6, 7, 8, 9% incline
-2 min. at 3.0 mph, 10% incline
-2 min at 3.0, 5% incline
-4 min low intensity cool-down: 3.0 mph, 4-0% incline
-4 min 3.0-2.5 mph, 0% incline

Once again, I wasn't able to keep it at 3.2. Ended up dropping to 3.0...all due to shin splints, leg soreness, and some minor knee pain. Aerobically I was doing fine at 3.2. I'm feeling a bit overtired, though...perhaps adding the extra moderate intensity workout on Sunday was not the best idea. However, I'm feeling good that I went to the gym and got it done, even if it wasn't the "perfect" workout!