4/2/03 LBWO

Leg Press (varying foot position)
In 3/15 45#
Out 3/15 45#
Neutral 3/15 45#

Hamstring Curl 3/15 30#
Hip Adduction 3/15 55#
Hip Abduction 3/15 55#
Leg Extention 3/15 30#

Ab. Machine 3/15 65#

Stretching.

That's all folks.

Yesterday, started BFL.

Today is W1D2 UBWO. Yee haw....hey those damn weights get heavy Who knew??

Apparently my routine with weights since December has been a sissy routine. Hey, I THOUGHT I was doing great. Prolly should have BFL'd sooner OR gotten a personal trainer.

Oh thats right I didn't have a JOB, so how could I have PAID for the personal trainer. LOL.

ahem....

yoooo hooo.... looking empty in here since the 15th...

details girl... we want a report of what youve been up to....


cracking the whip!!!



j

Machine squats 15 reps/3 sets 80 lbs
Seated leg press (free weights) 8 reps/2 sets 140 lbs.
Leg extention 12 reps/2 sets 50 lbs.
Leg curls 15 reps/3 sets 40 lbs.

5 minute treadmill warmup

triceps (pully) 3 sets/15 30lbs.
Biceps (pully machine) 3 sets/15 reps 20lbs.
Rotator cuff (pully) adduction/abduction 2 sets/10 reps each 10lbs.
row 3 sets/15 45lbs.
lat pulldown 3 sets/15 70lbs.
chest press 3 sets/10 40lbs.
overhead press 2 sets/10 30lbs.

Stretching between sets and at cooldown.

good to see this space filling up. great workouts renée...

joe

Okay.

Looks like I need to post yesterday's workout and todays too

Sunday LBWO:
Leg press (free weights) 2 sets/8 reps 140 lbs.
Squats (machine) 3 sets/15 reps 80 lbs.
Leg extention 3 sets/15 reps 50 lbs.
Leg Curl 3 sets/10 reps 50 lbs.

2 mile walk afterwards.

Monday UBWO:
Bicep curls 3 sets/10 reps 25lbs
Lat pulldowns 3 sets/15 reps 70 lbs.
Tricep (pully machine) 3 sets/8 reps 40 lbs.
Chest press 3 sets/ 12 reps 40 lbs.
Overhead press 3 sets/ 12 reps 40 lbs.
row 3 sets/10 reps 50lbs.

Great to see your workouts

July 5 Cardio on empty stomach

3 miles on track, 20 minutes stair stepper, 20 mins. treadmill,
ab work

July 6 Cardio on empty stomach

3 miles on track w/poles, 10 minutes stepper, 10 minutes treadmill, stretching, ab work.

July 7 Cardio a.m. on empty stomach

3 miles on track w/poles, 15 minutes stepper, 15 minutes treadmill, stretching.

July 8 OFF

July 9 Cardio on empty stomach

3 miles track w/poles a.m., 3 miles track p.m. stair stepper 10 minutes, treadmill 10 minutes. Stretching, ab work.

July 10 Cardio on empty stomach

1.5 miles on track w/poles, 10 minutes treadmill, stretching.

July 11 Walking w/poles, 3 miles stretching.
July 12 Walking with poles 3 miles, stretching. Abreviated LBWO.
July 13 Walking w/poles 1.5 miles. Abreviated UBWO.
July 14

I know I have been sporadic making posts in here...but know that I am out DOING the exercise...and sometimes don't have time to post AND actually get to the Y. LOL.

Today's LBWO was split into two sessions early afternoon, then finished and did additional reps on some exercises at 7:30 p.m.

LBWO Weds 7/28:
Machine Squats 140lbs 4/10
Seated Leg Press 90lbs 4/5
Seated Calf Ext. 200lbs 3/15
Leg Ext. 85lbs 2/10
Leg Curl 85lbs 2/10
Lunge 22lbs 2/10
Side Lunge 22lbs 2/10
Balance disc 3/10 single leg squats

Abs:
Reverse Curl ups 3/20 w/ 8lb medicine ball
Curl ups 3/20 w/ 8lb medicine ball
Stability ball twists w/8lb medicine ball

Stretching:
Quads
Hamstring
Calf
Glutes
Lower Back
Oblique Abs

5 Minute treadmill warmup
15 minute treadmill cool down

Tuesday training 5:30 p.m. Pratt Track:

1 1/3 mile run/walk
Had some trouble with urine leakage again (possibly too much coffee)
Sunset was gorgeous and running around the track in the near dark was really beautiful.
Quite chilly and breezy. Brrr. My legs felt really, really good even hours after the run.

Wednesday training 3:30 p.m. Bright Sun and warm.

Run/walk 1 1/2 mile. Ran longer on this session than last night. Walked just long enough to get my breath back and asuage the stinging in my throat from cool air.

Lengthened my stride with the longer run. Felt quite a lot of jarring on the uneven trail terrain on this route, but legs/ankles felt strong and not wobbly. Little to no leakage.

Tuesday Training at Pratt Track. 3:00 p.m.

Ran/Walk 1 1/2 miles. Lots more running this time, even 2 little sprints to catch up with DD

It was sunny, bright and the air was cool but pleasant. Perfect for running...not so chilly that it made my throat sting.

I was timing the run/walk portions as per Couch to 5K but quickly found that they were far below my fitness level.

All those months of walking with poles really did build a good fitness base. So, my new strategy is to used percieved exertion to train to a higher level. But still keep the training withing the run/walk/no injury parameters.

And yaaay to Detrol LA. Only the tiniest of leak. No urge to pee halfway around the track (and then halfway around again) either. Hee hee.

Wednesday Pratt Track...