I finally got the bowflex out from behind the boxes after my move and got on it..

feels good to be moving again... so here goes

10 mins warm up on gazelle
45 mins upper body lifting, lighter weight than before to recondition before I increase...

3 sets 15 lat pull downs ~ 30 lbs
3 sets 15 seated rows ~ 30 lbs
3 sets 15 front shoulder raises ~ 20 lbs (10 per side)
3 sets incline press starting with 15 first set and decrease to fatigue ~ 20 lbs
3 sets incline fly same as above
3 sets 15 tricep extensions at 20 lbs (10 per side)
9 sets 15 incline crunches ~ 20 lbs
3 sets 15 concentration curls ~ 15 lbs
3 sets 15 standing bicep curls ~ 10 lbs per arm
3 sets lateral shoulder raises starting at 15 reps and down to fatigue
3 sets 15 tricep pull downs ~ 30 lbs
3 sets 15 lower back extensions ~ 60 lbs

upper body is always the hardest for me... particularly shoulders... tomorrow I'll do legs and really get pumping...

I'm sweaty... sitting having a water after my workout before jumping in the shower..

today's effort:

12 min gazelle warmup

4 sets 20 leg press at 160 lbs
4 sets 15 calf raises at 160 lbs (ow)
3 sets 20 leg extensions at 30 lbs
3 sets 15 leg curls at 30 lbs


weights again are a bit lighter due to inactivity the last couple months but it still feels good... upper body sore today so I know I expended some effort... we'll see what hurts tomorrow

well everything's sore... upper body still aching in spots (triceps... ow)... legs definitely sore... thank god for potassium... I can feel my calves twitch and want to go into spasm but so far I've managed to avoid that...

I know better than to lift if they're sore so I just did 30 mins on the gazelle..

the gazelle is an interesting piece of equipment... I find it's harder than a treadmill... I've never come off a treadmill with rubber legs... closest in feeling I can equate is recumbent bike...

things are getting less sore in spots so that's encouraging..

today's efforts

10 mins gazelle warmup

3 sets 15 lat pull downs at 30 lbs
3 sets 15 seated rows at 30 lbs
3 sets 12 front shoulder raises at 30 lbs
3 sets 15 concentration curls at 15 lbs
3 sets 15 wrist curls at 15 lbs/side
3 sets 15 wrist extension at 15 lbs/side
3 sets 15-12-8 incline press at 30 lbs
3 sets 15-12-8 incline fly at 30 lbs
3 sets 15 tricep extensions at 15 lbs/side
9 sets 15 incline crunches at 30 lbs
3 sets 20 lower back extensions at 60 lbs
3 sets 15 standing bicep curls at 15 lbs/side
3 sets 8 lateral shoulder raises at 15 lbs/side
3 sets 15 tricep pull downs at 30 lbs

calves and hamstrings are still pretty sore but feel better when I move... hopefully tomorrow they'll be much better..

shower time

strange day... managed to get some workout in but the phone kept ringing...

10 mins gazelle warmup

4 sets 20 leg press at 160lbs
4 sets 15 seated calf raises at 160lbs
4 sets 20 leg extensions at 30 lbs

then the phone rang and I didn't do curls on the machine so I lay on the bed and just curled my legs during the entire 15 min conversation... it takes longer but you can still feel it...

stretches lower body 5 mins

boy that glutamine is great... I took 3g before bed last night and when I woke up my legs didn't hurt... I felt confident about working them today because they didn't hurt... took another 3g after workout today... will continue to do the same from now on... thanks Nat... I never spoke to you about it but I did read the threads...

had a little more time this afternoon since I have to work tonight so I pushed a bit...


30 mins gazelle

3 sets 15 lat pull downs at 40 lbs
3 sets seated rows at 40 lbs
3 sets 6 front shoulder raises at 20lbs/side
3 sets 15 concentration curls at 20lbs/side
3 sets 15 wrist curls at 20lbs/side
3 sets 15 wrist extensions at 20 lbs/side
3 sets 15/12/10 incline press at 30 lbs
3 sets 15/15/12 incline fly at 30 lbs
3 sets 15 tricep extension at 15 lbs/side
9 sets 15 incline crunches at 30lbs
3 sets 20 lower back extension at 60 lbs
3 sets 15 standing bicep curls at 15 lbs/side
3 sets 10 lateral shoulder raises at 15lbs/side
3 sets 10 tricep pull down at 40 lbs

10 mins stretching
3g l-glutamine

here's hoping my energy stays up...

tired tired tired

worked all night and still tired and groggy, won't be doing anything today but trying to make it through another shift... hopefully back at it tomorrow

well I didn't do anything friday, wasn't really up all that long

today's totals

40 mins gazelle

4 sets 20 leg press at 160 lbs
4 sets 15 seated calf raises at 160 lbs
3 sets 20 leg extensions at 40 lbs
3 sets 15 leg curls at 40 lbs

10 mins stretching

3 g glutamine

definitely shower time

another hard workout... figure taking advantage of having the extra time is a good thing...

40 mins gazelle

3 sets 15 lat pulldowns at 40 lbs
3 sets 15 seated rows at 40 lbs
3 sets 8 front shoulder raises at 40 lbs
3 sets 15 concentration curls at 20 lbs/side
3 sets 15 wrist curls at 20 lbs/side
3 sets 15 wrist extensions at 20 lbs/side
3 sets 15-6-10 incline press at 40 lbs
3 sets 15-12-10 incline fly at 40 lbs
3 sets 15 tricep extensions at 20 lbs/side
9 sets 15 incline crunches at 40 lbs
3 sets 20 low back extensions at 60 lbs
3 sets 15 standing bicep curls at 20 lbs/side
3 sets 15 lateral shoulder raises at 10 lbs/side
3 sets 15-15-12 tricpe pulldowns at 40 lbs

3 g l-glutamine

I can really feel my shoulders... I hope they strengthen up soon

no time no time no time...

for lifting anyway...

gazelle 50 mins
stretching 5 mins

not too bad I suppose... all I could fit in and was almost late anyway...

still on the run... managed to lift today though

20 mins gazelle

4 sets 20 leg press at 160 lbs
4 sets 15 seated calf raise at 160 lbs
4 sets 20 leg extensions at 40 lbs
4 sets 15 leg curls at 40 lbs

10 mins stretching

3g glutamine

off to work now...

took a rest day today...

feel good but ready to get back at it tomorrow...

ran out of time again today so did an abbreviated effort

10 mins gazelle

usual upper body lifting but one set less on each one due to time contstraints

3g glutamine

again no time... everytime I tried to do something the phone rang...

I did however manage to do 45 mins on the gazelle

and even though I sweat like mad I didn't feel worn out when I was done...

good workout today... really sweat


45 mins gazelle

usual lower body workout full reps and sets

10 mins stretching...

3g glutamine