Started logging workouts on 03/17/03:

5:30 AM - 30 min. cardio on stationary bike.

6:00 PM - 1 Hour on TrainerDan's beginning full body workout.
Didn't work arms because they're still sore from over doing it during the last couple of weeks. Started my own routine doing cardio and working out every day, way to much to begin with. Surprised only my arms were sore. It has been two days since I stoped my original routine and my biceps and triceps are still a little cramped if I load them at all.

3/18/03

4:30 PM - 20 min. cardio on stationary bike. Heart rate running between 125 - 135. 2 mile walk immediatley after bike.

A little fatigued today. Cut my cardio to 20 min. from 30 min. Made up for the time with a 2 mile walk.

3/19/03

5:30 PM - 10 min. light work on the stationary bike.

6:00 PM - 1 hr on TrainerDan's beginning full body workout.
Felt realy good today. Started working arms again.

7:00 PM - 2 mile walk.

3/20/03

4:30 PM - 30 min. cardio workout on stationary bike. Heart rate 135 - 140.

NOTE: Started taking L-Carnitine and Acetyl-L-Carnitine supplements today, 250mg of each 30 min. before each meal and 30 - 45 min. before workout. Total 1 gram. Don't know if it's placebic or real but had loads of energy. Cardio workout went very well and I HATE CARDIO!!! BOring!!!

NOTE: Started taking L-Glutamine supplement yesterday after workout. Taking 1 gram with meal after workout. Worked out relatively heavy and no pain today. Again, I don't know if this is placebic or real but I have no sorness at all today.

3/20/03

5:30 PM - 45 min. TrainerDan's beggining workout. Doing the same workout just not resting between sets as much. Was doing 2 min rest now doing 1 min rest. No problems. I am using an old NordicTrak machine for my workouts. I believe I have adapted TrainerDans' workout to it pretty well. It uses numeric settings and as I no longer have the book to know how they convert to weight I'm not sure what weights I'm lifting yet. I don't think it really matters yet though. I just performed one session to what I could barley do for one set of 12 reps and backed down one notch from there. Next workout post will contain detail of the exact workout I'm doing on this machine. My goal right now is to finish out the month with this workout and go to the next step, whatever that may be, starting April 1st.

6:20 PM - 2-mile walk.

3/21/03

7:30 AM - 30 min. heavy cardio on stationary bike. (by the way I'm using a Key's CardionMax bike). Heart rate between 135 - 140.

8:00 AM - 3-mile walk. This is up from 2 miles last week. I'm going to try to increase this by 1 mile per week until time prohibits.

03/24/03

NOTE: Need to correct the date entry for the previous two entries. Should be 03/21/03 and 03/22/03 respectively.

6:15 - 10 min on stationary bike for warm up.

6:25 - TrainerDan's beginning workout.

7:15 - 3 mile walk.

03/26/03

6:15 - 30 min. cardion on stationary bike. Heart rate 135 - 145.

6:45 - 3 mile walk.

03/26/03 - Man, one day I'll get the date right. Previous post should have been 03/25/03

6:00 PM - 10 min. warm-up on stationary bike.

6:10 PM - 45 min. beginner workout. I modified the beginner workout this time by going to two sets of 12 for each exercise.

6:55 PM - 3 mile walk.


Like I said, here's the NordicTrack workout details. Don't know that it will mean much without the weights but just for the record. I am now doing 2 sets of 12 reps on each exercise wit 60 sec. rest periods between sets.


Exercise Setting
Military press: 5
Bench press: 6
Rowing: 5
Lat pull down: 5
Triceps pull down: 4
Curl: 3
Side crunch: 4
Crunch: 4
Leg extension: 4
Leg curl: 3
Standing calf raise: 0

03/27/03


5:30 PM - 30 min cardio on stationary bike. Heart rate 135 - 145.

6:00 PM - 3 mile walk.


Man I'm feeling great!

03/28/03


5:30 PM - 10 min. warm-up on stationary bike.

5:40 PM - 45 min. beginner workout. Still doing two sets of 12 for each exercise.

6:30 PM - 3 mile walk.

03/29/03

Transitioned to BFL style cardio workout.

7:00 AM - 20 min. BFL cardio on stationary bike. high point around intensity level 8

Didn't walk today. My ankle is hurting pretty bad from increasing the distance on my walk the last few days. It's from a 30 year old motorcycle injury. What a pain in the ~$$.

03/31/03

5:30 AM - BFL style workout on Nordicflex machine. Trying to keep intensity level down around 7 - 8 until I can talk to my cardiologist. Work out felt really good and hey, guess what, my wife decided to join me in this program. How cool is that!!!

6:00 PM - 3 mile walk.

04/01/03


5:30 AM - 20 min. BFL cardio on stationary bike. Didn't walk today, trying to let my ankle heal up a little.

04/02/03


5:15 AM - BFL lower body workout. Took 60 min. High points at intensity level 8.

Didn't walk again today because of my ankle. Feels pretty good now though so I'll start back tomorrow.