Been Excercising over a year.....now decided to keep it for prosperity.........

Mon 25/06/07 pm Spin class - 850kcal

Tues 26/06/07 am Swim 70x25m

Thurs 28/06/07 pm Body Combat Class - 900kcal
Body Pump Class - 680kcal

Mon 2nd July
Back on induction, 1st week, 5lb lost, ketostix neg.

no gym over weekend, rideout sat, bike racing sun.

Mon 2nd July AM

Swimming 60length (1500m)

Tuesday July 3rd

Spin Class 45min 780 kcal max hr 172, av hr 143

Run 15m 7.3 220kcal fat prog hr av 145

30mins weights , cable x pull downs 3x12 25kg
bicep curls 3x12 20kg
chest press 3x10 50kg
upright row 3x10 25kg
tricep presses cable 3x10 20kg
shoulder press 3x10 25kg
seated row 3x10 50kg

Weds 4th July


Run 45m 7.3 680kcal fat prog hr av 145

30mins weights , cable x pull downs 3x12 25kg
bicep curls 3x12 20kg
chest press 3x10 50kg
upright row 3x10 25kg
tricep presses cable 3x10 45kg
shoulder press 3x10 25kg
seated row 3x10 50kg

50 lengths (1000m) swim mod br stroke

Thurs 5th

no gym today

work night out pool/carry, had carb free yeyyyyhh

fri 6th july pm afterwork

Run treadmill 40 mins fatburn prog 7.3 680kcal
free/machine weights 40 mins

tot kcal 880

sat 7th july

none

sun 8 th july

run am from house , walk to top hill nr res run round res back home 45 mins 680kcal

pm golf 18 holes

mon 9th july

golf 18 holes.

tues 10th
run 45 mins

tues 11th July
1050kcal tot
45 min run 680kcal 7.9kmh av, 7.8km tot dist

wheights

shoulder press 30kg 3x12
bench press 50kg 3x10 (just) last set really hard
bicep curl, curl bar 20kg plates 3x10

wed 12th july

run am from house , walk to top hill nr res run round res back home 35 mins 552kcal


pm gym

body pump class 1hr 480 kcal

2 reds back/squats
red/blue biceps/chest/
red triceps

Sat 14th July

Run 3 miles 34 mins same route, but ran from top of hill , all round res to exit. walked 2 min run back from 1/2 way up hill
34 mins 552 kcal

mon 16th july
run/walk 4 miles 50 mins with julie
5 min run, 3 min walk
600kcal max hr =145

tues 17th july

30 mins treadmill

7.5kmph, 1deg incline increasing to 5 deg in last 5 mins

20 mins weights
bicep curls 20kg 3 x 10
bench press 50kg 3 x 10
lat pull down 3 x 10 50kg