OK...first gym log entry...

Yesterday 2/17/03 was official Challenge One start date -

UBWO
CHEST:
Incline Press:
-12 x 1 plate (gotta find out how much these plates actually weigh! Is it usually 10 lbs each?)
-10 x 1.5 plates
-8 x 2 plates
-6 x 2.5 plates
-12 x 1.5 plates (can't do 2 yet here)
Fly machine:
-12 x 1.5 plates...definitely got a 10 here!

SHOULDERS:
Seated Shoulder Press:
-12 x 1 plate
-10 x 1.5 plates
-8 x 2 plates
-6 x 2.5 plates
-12 x 1.5 plates (can't do 2 here yet)
Lateral Raises:
-12 x 1 plate...this one always hurts so much!

BACK:
Seated Row:
-12 x 3 plates
-10 x 3.5 plates
-8 x 4 plates
-6 x 4.5 plates
-12 x 4 plates
I'm not sure I'm doing this one quite right...I think I hurt myself some yesterday...upper back, between shoulders and down to shoulder blades, is really in pain. Not a good muscle pain, but a "something is wrong" pain.
Lat Pulldown:
-12 x 3 plates...I think this can go up a bit next time

TRICEPS:
Tricep extension machine:
-12 x 1 plate
-10 x 1.5 plates
-8 x 2 plates
-6 x 2.5 plates
-8 x 1.5 plates...Couldn't do more than 8...should I lower the weight and do 12 here, or is it better to keep building up from here?
Tricep pulley extensions:
-12 x 1 plate...Owwwwwww!

BICEPS:
Arm Curl machine:
-12 x 1 plate
-10 x 1.5 plates
-8 x 2 plates
-6 x 2.5 plates
-12 x 1.5 plates...Can't do 2 plates here yet
Pulley arm curls:
-12 x 1 plate...Definitely a 10 here!


Today 2/18/03 was Cardio:
Treadmill
-5 min. warm-up at 0-4 incline, 2.8-3.1 mph
-2 min. at 5 incline, 3.1 mph
-Intervals: 6, 7, 8, 9 incline at 3.1 mph for first two, then down to 3.0 mph for last two. 10 incline for my 10!
-6 min. cool-down at 5-0 incline, 3.0-2.5 mph


That's it! I really like this so far...I think I can stick with it.

LBWO 2/19/03

-5 min. elliptical machine for warm-up

QUADRICEPS:
Leg Press
-12 x 3.5 plates
-10 x 4
-8 x 4.5
-6 x 5
-12 x 4.5
Quad extension
-12 x 3 plates

HAMSTRINGS:
Leg Curl (prone)
-12 x 2 plates
-10 x 2.5
-8 x 3
-6 x 3.5
-12 x 3
Leg Curl (seated)
-12 x 4 plates...(Don't really like this machine - have to find a different exercise. Any suggestions?)

CALVES:
Standing calf raise
-12 x 1 plate
-10 x 1.5
-8 x 2
-6 x 2.5
-12 x 1...(Can't do a heavier weight here yet)
No second exercise...my calves are already so large...I've got very muscular legs. I know the general argument that women's bodies aren't designed to get very big, but I really don't want bigger or more defined calf muscles than I already have. Anybody have any opinions/other information about this?

ABS:
Ab machine (lying down)
-12 x 1 plate
-10 x 1 plate
-8 x 2 plates
-6 x 3 plates
-12 x 1 plate
Ab machine (seated)
-12 x 30 lbs.
My abs are soooo weak! I'm thinking of sticking with these machines for the first four weeks, then progressing to a more intensive ab workout.

Cardio 2/20/03

Really didn't want to get up this morning. I almost didn't, thinking that it wouldn't make THAT much difference if I missed one workout. However, what finally got me out of bed was the realization that I wouldn't just be skipping a 20 min workout, but also a full day of increased metabolism and energy as a result. That got me right up! I felt like I was asleep on the treadmill, even when I was working really hard. I definitely hit my 10, and felt like it was a good workout. My body woke up...but I still felt sleepy afterward!

Treadmill
-5 min low intensity warm-up: 2.6-3.1 mph, 0-4% incline
-2 min. at 3.1 mph, 5% incline
-1st two intervals: 3.1 mph at 6, 7, 8, 9% incline
-2nd two intervals: 3.0 mph at 6, 7, 8, 9% incline - plus one min at 10% incline for my ten.
-1 min at 3.0, 5% incline
-5 min low intensity cool-down: 3.0-2.5 mph, 4-0% incline

Congrats on dedicating yourself to the gym. Your diet is a major part of the battle. But a regular workout routine is just as important. Looks like you know what you're doing. Kick ass girl!

I've long said, "The hardest part about working out . . . is getting to the gym." It looks like you're already getting results with your 9 lbs shed. Wait just a couple months and you'll notice a marked improvement in how you look and feel.

Rotten - Thanks for the support!! I'm feeling very positive about this program so far.

UBWO 2/21/03
C1W1D5 - 5 min. treadmill for warm-up

CHEST:
Flye machine
-12 x 1 plate;10 x 1.5; 8 x 2; 5 x 2.5... couldn't get to 6!;
12 x 1.5...need to increase weight less between sets here
Incline press machine
-12 x 2 plates

SHOULDERS:
Lateral raise machine
-12 x 20 lbs; 10 x 22.5; 8 x 25; 8 x 27.5; 12 x 25...felt like I could do more here - increase weights by 5 next time instead of 2.5
Shoulder press machine
-12 x 2 plates

BACK:
Lat pulldown
-12 x 30 lbs; 10 x 40; 8 x 50; 6 x 60; 12 x 40...need to increase weight less between sets here
Seated Row
-12 x 20

BICEPS:
Arm curl machine
-12 x 1.5 plates; 10 x 2; 8 x 2.5; 6 x 2.75; 12 x 2
Pulley curl
-12 x 5 lbs

TRICEPS:
Pulley Extension
-12 x 5 lbs; 10 x 10; 8 x 15; 6 x 20; 12 x 15
Tricep ext. machine
-12 x 1.5 plates

Cardio 2/22/03
C1W1D6

Treadmill
-5 min warm-up 2.6-3.1 mph, 0-4% incline
-16 min: 4 intervals - 3.1 mph, 6, 7, 8, 9% incline
-2 min: High point - 3.1 mph, 10% incline
Cool-down: added some time onto cool-down, since tomorrow is free day
-4 min: 3.1 mph, 6% incline
-2 min: 3.1 mph, 5 % incline
-2 min: 3.1 mph-3.0 mph, 4% incline
-2 min: 3.0 mph, 3% incline
-2 min: 3.0 mph, 2% incline
-2 min: 3.0 mph, 1% incline
-2 min: 3.0-2.5 mph, 0% incline

Extras
-3x12x40 lbs - lower back machine
-3x12x40 lbs - side/ab machine - each side

C1W1 finished...a nearly perfect week of work-outs and eating. I'm finally on the right track! It feels wonderful.

LBWO 2/24/03
C1W2D8

-5 min. elliptical machine for warm-up

QUADRICEPS:
Leg Press
-12 x 3.5 plates; 10 x 4; 8 x 4.5; 6 x 5; 12 x 4.5...need to increase weight by 1/2 plate next time
Quad extension
-12 x 3 plates

HAMSTRINGS:
Lying Leg Curl
-12 x 2 plates; 10 x 2.5; 8 x 3; 6 x 3.5; 12 x 3
Multi-hip machine
-12 x 3 plates, each leg...didn't really focus on hamstrings - try another exercise next time

CALVES:
Standing calf raise
-12 x 1 plate; 10 x 1.5; 8 x 1.75; 6 x 2; 12 x 1
Seated calf raise
-12 x 25 lbs.

ABS:
Ab machine (lying down)
-12 x 1 plate; 10 x 1 plate; 8 x 2 plates; 6 x 2 plates; 12 x 1 plate
Ab machine (seated)
-12 x 40 lbs.
Upright leg lifts
-12 total

Cardio 2/25/03
C1W2D9

Treadmill
-5 min low intensity warm-up: 2.6-3.1 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

My legs were sore today from my LBWO yesterday...really felt my hamstrings at the 8-10% incline! I'd like to start adding an extra 30 seconds-1 minute to each interval high point.

UBWO - 2/26/03
C1W2D10- 5 min. treadmill warm-up

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

SHOULDERS:
Lateral raise machine
-12 x 20 lbs; 10 x 25; 8 x 30; 8 x 35; 12 x 30
Shoulder press machine
-12 x 2 plates

BACK:
Lat pulldown
-12 x 30 lbs; 10 x 40; 8 x 50; 6 x 60; 12 x 40
Seated Row
-12 x 20

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

TRICEPS:
Cable Extension
-12 x 5 lbs; 10 x 10; 8 x 15; 6 x 20; 12 x 15
Tricep ext. machine
-12 x 2 plates


Cardio 2/27/03
C1W2D11

Treadmill
-5 min low intensity warm-up: 2.6-3.1 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

LBWO 2/28/03
C1W2D12

-5 min. elliptical machine for warm-up

QUADRICEPS:
Leg Press
-12 x 4 plates; 10 x 4.5; 8 x 5; 6 x 5.5; 12 x 5
Quad extension
-12 x 2.5 plates

HAMSTRINGS:
Lying Leg Curl
-12 x 2 plates; 10 x 2.5; 8 x 3; 6 x 3.5; 12 x 3
Standing Leg Curl
-12 x 5 lbs., each leg

CALVES:
Standing calf raise
-12 x 1 plate; 10 x 1.25; 8 x 1.5; 6 x 1.75; 12 x 1
Seated calf raise
-12 x 25 lbs.

ABS:
Ab machine (lying down)
-12 x 1 plate; 10 x 1 plate; 8 x 2 plates; 6 x 2 plates; 12 x 1 plate
Ab machine (seated)
-12 x 40 lbs.
Upright leg lifts
-12

Cardio 3/1/03
C1W2D13

Treadmill
-5 min warm-up 2.5-3.1 mph, 0-4% incline
-16 min: 4 intervals - 3.1 mph, 6, 7, 8, 9% incline
-1 min: High point - 3.1 mph, 10% incline...could not have continued for thirty more seconds here!
-2 min: 3.1 mph, 6% incline
-2 min: 3.1 mph, 5 % incline
-2 min: 3.1 mph, 4% incline
-2 min: 3.1 mph, 3% incline
-2 min: 3.1 mph, 2% incline
-2 min: 3.1 mph, 1% incline
-5 min: 3.1 mph, 0% incline
-3 min: 3.0-2.5 mph, 0% incline

Extras
-3x12x40 lbs - lower back machine

C1W2 finished!

UBWO 3/3/03
C1 W3 D15 - 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
-11 x 2 plates...couldn't get to 12...since I increased weight on Chest Press, I was feeling exhausted by the time I started on the Incline!

SHOULDERS:
Lateral raise machine
-12 x 20 lbs; 10 x 25; 8 x 30; 6 x 35; 12 x 30
Shoulder press machine
-12 x 2 plates

BACK:
Lat pulldown
-12 x 30 lbs; 10 x 40; 8 x 50; 6 x 60; 12 x 40
Seated Row
-12 x 20...this should be increased by 5 lbs. next time

BICEPS:
Arm curl machine
-12 x 1.5 plates; 10 x 2; 8 x 2.5; 5 x 3...couldn't get to 6!; 12 x 2
Cable curl
-12 x 5 lbs

TRICEPS:
Cable Extension
-12 x 10 lbs; 10 x 15; 8 x 20; 6 x 25; 12 x 20
Tricep ext. machine
-12 x 2 plates

Felt very weak today, in general. Perhaps because I started out by increasing weights on first set of Chest Presses? Didn't eat very well yesterday, either...I'm sure that has something to do with it. Motivation to eat better in the future!

Cardio 3/4/03
C1 W3 D16

Treadmill
-5 min low intensity warm-up: 2.6-3.1 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

I think next time I'll up the mph to 3.2. Even though it doesn't seem like it would make that much difference, I have a feeling I'll be really suffering! However, I checked my pulse a few times after the high points, and though my heartrate was pretty high, I don't feel like I'm working as hard as I can aerobically. Mostly, I'm struggling with lots of soreness and muscle exhaustion in my legs at the high points, rather than feeling like I am really at a cardio high point.

LBWO 3/5/03
C1 W3 D17

-5 min. treadmill for warm-up

QUADRICEPS:
Leg Press
-12 x 4 plates; 10 x 4.5; 8 x 5; 6 x 5.5; 12 x 5...increase weight next time
Quad extension
-12 x 3 plates

HAMSTRINGS:
Lying Leg Curl
-12 x 2.5 plates; 10 x 3; 8 x 3.5; 6 x 4; 12 x 3.5...increase weight next time
Standing Leg Curl
-12 x 5 lbs., each leg

CALVES:
Seated calf raise
-12 x 25 lbs.; 10 x 30; 8 x 35; 6 x 40; 12 x 35
No second calf exercise today

ABS:
Ab machine (seated)
-12 x 30 lbs; 10 x 40 plate; 8 x 45 plates; 6 x 50 plates; 12 x 45 plate
Ab machine (lying)
-12 x 20 lbs.
Upright leg lifts
-12

Cardio 3/6/03
C1 W3 D18

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

I went up to 3.2 mph (from 3.1) today...and I really felt the difference. It's incredible that one-tenth mph increase can change so much. I really wanted to drop it back to 3.1 after the first two intervals...but didn't let myself. Just kept thinking how good I would feel if I finished it all at 3.2. And I did...good, but exhausted!