Wednesday 5/10/06
Cardio 30 min
Knee having fits

5/11
Barbell Curls
40 X 5/5/5
Too tired.
Elliptical
Two 10 min and one 5 min intervals of cardiac arrest
25 min of warm up and cool down

5/13/06
Elliptical
45 min-
three 10 minute intervals of hard stuff
15 minutes of warming up, cooling down

5/14/06
Chest
Flat Flyes
20 X 5/5/5
Chest Press (fw)
55 X 5/*failed*
50 X 7/6
Triceps
Cable Pulldowns
50 X 8/7/7
Pullovers on Ball
35 X 8/7/7
Combo
Dips 84 X 6/6/5
Elliptical
2 min warmup
15 min hard hard hard
1 min cool down

5/15/06
Lifefitness Machine
2 min warm up
20 min as hard as I could
2 min cool down

5/16/06
Squats
115 X 10/10/9
Leg Press
*busy*
Hyper Extentions
me + 25 X 5/5 (my gosh, I'm WEAK)
Good Mornings
45 X 10/10/10

LifeFitness
2 min warm up
8 min around 160
10 min jogging, around 170-175
2 min cool down

Thursday
30 min Cardio, *weak*

Saturday
Lots of short walks

Tuesday
Leggies
(not in the order performed, but broken into muscle groups)
Good Mornings
45 X 10/10/10 (freezing cold, trying to warm up)
Hyperextentions
Me + 25lb plate X 8/8/6
Leg Press
250 X 8/8/6 (high placement/mid placement/low placement)
Walking lunges with 20lb dumbbells
2 times up the ramp (seems about 2 miles long!)
Squats
Some Moron Big Boy put the bar up on the highest notch (about 6') and no one in the weight room was tall enough to get it down. This was AFTER I had put plates on the bar at my height and walked about 10' away to get the manta ray to put on the bar and he walked over and 'stole' the rack! Now, I had done a set on another machine in the same room and know for a fact that he had not been using it!
Leg Extensions
90 X 6/6/6
Cardio
20 min The walking luges should count toward cardio, in my book! When I got on the cardio machine, my heart rate was at 150 to START!

BF% holding at 26.4%. Jayson wants me to do a high carb, high protein, low fat plan that his bodybuilding girls are on, but I don't want to. He knows that I really don't want to have anything to do with it, but that I'll think about it. Obviously, something needs to change, but that would be an absolute traumatic change for my body, I think. It would have to be changed slowly, that's for sure. Embarrassed poor Jayson half to death!

12/17
Shoulder Press
70 X 8/8/8

Arnies
25 X 4/4/5

Tri Ext (Paired with Con DB Curls)
40 X 8/8/8

Con DB Curls
27.5 X 6/6/5

Pushdowns (paired with Preacher)
32 X 6/6/6

Preacher
40 X 8, 45 X 6/5

Jogged for 10 min, warmed up 2 min, cooled down 2 min

12/18/06
Chest Press
80 X 6/6/6

Rack Pulls
90 X 6/6/6

Flat Fly
17.5 X 8/8/8
Go up next time

Pulldowns
100 X 8, 110 X 6/5
100 seems reasonably smooth and like I'm not quite working hard enough, but 110 kills me.

Pullovers
37 X 8/8/8
Still very tough for me to pull off

Weight Assisted Pull Ups
68 X 6/6/5
I'm not getting anywhere with these, even with the better breathing, I get so lightheaded, I have to stop at a low number because the room starts going black. I need something else to do.

Abs
Electric Chair Thing
10 X 15/15/15

Rotary Torso
Level 6 X 8/8/8
Mucho betta than last time

Swiss ball crunches
15/15

Cardio
Jogged 5 min
Rode bike 15 min

Do you ever do "drop-sets?" Do as many as you can with good form of the 110 weight, then immediately drop the weight to 100 and finish your set. See what you think of that.


If you are doing these for back: When you are doing these, what is your form? If you're not already....try them with your shoulders pulled back, back arched, looking forward and a little up.

Wave Loading

Beginner/low level single waves:

Size based single wave:

1 x 10 ~ 60kg
1 x 8 ~ 70kg
1 x 6 ~ 80 kg (descending)

Strength based single wave:

1 x 6 ~ 80kg
1 x 8 ~ 70kg
1 x 10 ~ 60 kg (ascending)

Did I see that right....you can do full squats with 200 lbs.? I am in awe of you my friend!!

No way I will ever be able to squat 200.....you are soooo strong!! I might do "walk-outs" with that weight....but I wouldn't even attempt to squat it. VERY impressive girl!!

I'm frustrated over not making any gains.....I maintained at best. I'm not lifting as much as I was. I think most people looking at the comparison think the green shirt is the latest picture! So....a year later, I looked better a year ago.

But thanks for caring, my friend.

Hey there! Thanks for the very encouraging words in my gym log. You are such a sweet friend, and I really appreciate you.