Ok, might as well go all the way here so here starts the exercise portion of the new me.

Currently goal is Cardio 3 x's per week 20 minutes each session.

Last Week:
Got in three days on Precor 544 Eliptical, someone want to donate $5000. I'd love to have one at home.

Tuesday
2 minute warm up
13 minutes Cardio ~ 130 bpm avg(heartrate)
5 minutes cool down

Thursday
2 minute warm up
14 minutes Cardio ~ 135 bpm avg
5 minute cool down

Friday
2 minute warm up
15 minutes Cardio ~ 137 bpm avg - target rate took more effort
5 minute cool down

Got in a Sunday workout on Schwin Aerodyne at home
30 minutes ~ 125 bpm avg

now on to week two
Goal: add 5 minutes to total workout time

Started Week #2

Got in Monday Workout

Precor Eliptical Trainer
2 minute warm up
18 minutes ~ 137 pbm avg.
Had to up effort again - rev/minute to 130-140 first 15 minutes
Last 3 minutes back down to 120-125 to keep heart rate
at or below 141bpm
5 minute cool down

Well as Emeril say's kicked it up a notch today.

Eliptical Trainer
Used Interval program
2 minutes warm up
23 minutes ~ 143 bpm hearthate
5 minute cool down

Max heartrate 154bpm during last interval

This was the most intense workout since start. Recovery took longer than normal but was expected due to intensity

I am considering adding resistance training to program. After reading TrainerDan's book, sounds like optimal routine is Cardio am before food, and resistance later. I have exercise bike at home, which should allow me to do am cardio. Wish I had Precor Machine at home .

Friday:

Pretty much a repeat of Wednesday Cardio

Eliptical Trainer
2 minute warm up
23 minutes ~ 145pbm heartrate avg
5 minute cooldown

Max rate 155bpm ~ 87% Max

Used ramp program, averaged about 130 rpm w/3500 revs total ~ 2.02 miles, 462 calories burned(this is off since weight only goes up to 350 pounds). Stretched afterwards, then rested in locker room before shower. After 5 minutes heart rate was still hovering around 104bpm, I suspect that it was due to ECA stack.

Monday workout - home

Schwin Aerodyne
2 minute warm up
23 minutes interval program level 3 ~ 146 bpm heartrate
5 minute cooldown

Hard to sit on rear end for entire 30 minutes, got off for 2 minutes and just worked arms, then got back on to finish.

Wednesday Workout

Eliptical CrossTrainer - Interval Program
2 minute Warmup
28 minutes ~ 148pbm avg heart rate max 154bpm
5 minute cooldown

Added another 5 minutes for fun, noticed some cramping in hamstring when doing quadracept stretch post workout over past couple Cardio sessions. Might need to add more Potasium or Magnesium supplement. Was a tough workout, had some minor stomach cramps prior to workout, but they went away.

9/10/02
Went to gym yesterday and met with Trainer. We settled on a Monday, Wednesday, Friday resistance training program. Monday will be lower body, Wednesday will be upper body, and Friday will be full body circuit training for my depletion workout. Will start training cycle this Friday, and follow on with 24 hour carb load Friday Night to Saturday night. I will go back to LC again on Sunday Morning. Plan to do Cardio workout before breakfast on Sunday to help kick system back into ketosis.

After resistance training sessions I plan to get in a 20-30 minute Cardio workout. After my system begins to adjust to this new routine in about 3 weeks, I may through in an am before breakfast Cardio session at home on one of my off days.

While at gym yesterday, I put in a 20 minute Cardio workout. Intensity was medium, did not want to over do things being first workout after this last weekends ordeal.

Eliptical Trainer 20 minutes
heart rate ~ 142 bpm avg
1.3 miles, 130 rpm

Did not feel to bad after workout.

9/12/02
Got to gym for Cardio session

Eliptical Trainer
30 minutes ~ 147 bpm heart rate avg
3850 total strides, 2 miles

Had a bit of scare after workout. Noticed some bleeding. Called Doctor and I am off Cardio until Monday when I see him. I suspect that I bounced the plastic shunt around to much during Cardio and that is what caused the bleeding.

I am still planning to do my depletion workout for CKD on Friday - Today. Then followed by 24 hour Carb Up.

Regards,
Lux

Ok switch to CKD is on here is Fridays Depletion Workout

3 Sets 12-20 Reps Curcuit Training 30 second rest between stations:

Chest Press
Shoulder Press
Seated Row
Arm Curl
Tricept Pulldown
Leg Extension
Leg Curl
Squats
Calf Raises

Got through 2 sets and was pretty wasted. Had some cramping in calf and shin after workout.

Since heart rate kept above 120 did not put in any Cardio after Curcuit, no sure I could have anyway. Will try to add third set next week. Will have better idea of weight by station to use so I can get all reps in.

Sorry a bit remiss in my Gym log.

09/16/02 Monday Workout
5 minute Treadmill warmup

Adjusted weight up from Curcuit Training Friday to bring reps down.

LowerBody Focus Routine
3 Sets, 8-12 Reps, 60-90 second rest between exercises
Weight kept constant throughout sets

Leg Extention
Leg Curl
Squat
Calf Raises
Arm Curl
Tricept Pulldown

Felt pretty good through Sets. Engery level good, even with having fought Cold during weekend. Worked rest of day, felt pretty crappy by evening. Stupid cold went into chest.

Spent Tuesday and Wednesday at home, drinking lots of water. Noticed muscle soreness on Tuesday. Just have to work through initial soreness, worse part of first few weeks.

09/19/02 Thursday
Decided to get Wednesday workout in today. Since I was feeling about 98%.

UpperBody Focus Routine
3 Sets, 8-12 Reps, 60-90 Second rest between exercises
Weight kept constant throughout sets

Chest Press
Shoulder Press
Seated Row
Lat Pulldown
Lat Raises (dumb bell)
Incline Press (dumb bell)

Adjust weights again from previous Friday to get Reps down. Of all UpperBody group Shoulder seem to need most work, they were probably 20-30 pounds under other groups. Probably could have gone to higher weight on dumb bell press, so will adjust up next week. Energy level still good. Lats are probably sorest place right now.

I going to go in this morning and do Firdays depletion workout. I probably am going to have to reduce weight on upperbody since they will not have had much time to recover. Since the idea is high reps / Curcuit Training today, I don't think this will be a bad thing. Goal is to get all 3 sets in today. Should be easier since last time had to play with weights to find balance between weight and getting reps to 15-20.

Have to get in workout today since I don't have gym access on Saturday. Also, I go into Doctor today to have plastic shunt removed at 9:30am, so I want to get workout in before that since I don't think I be able to do it afterward. Find out from Doctor today how long before I can add Cardio back into schedule.

Well that's it for now,
Lux

09/20/02
Got in Friday's workout. Did 2 and 1/3 sets of Depletion Full Body Curcuit. Ran out of time, had to leave for Doctor Appointment to remove plastic shunt from Kidney stone epidsode two weeks ago. Was a good thing I got workout in before, because after Dr. visit I was in no shape to do much of anything.

Regards,
Lux

9/27/02
Got in Monday's Resistance Training and 15 minute Cardio after. Came down with internal infection which messed up rest of week. Hope to get back on track next week.

9/30/02
Did Wednesdays Upper Body routine since I missed it last week. After weight did light 15 minute Cardio session on Eliptical Trainer. Add weights to serval exercises and saw reps on others have gone up.

10/1/02
Got in Lower Body Workout. Moved up weight on Calf and Squat sets. Moved up weight on Calfs and Squats. Did 17 minutes moderate Cardio on Eliptical Training. Having to do above 140 revs to get heart rate above 140. I hate having to put out more effort to get to the same heart rate. Oh well guess I am getting into better shape.

Hello Gym Log

Well through caution to the wind and did Monday Lower Body routine along with Cardio. Pushed up weights on a number of exercises because I was at max reps on all sets. Like to see that third set be hard to get to 12th rep.

Doctor cleared me next day back to full exercise routines. Well imagine that...

Lux