4/4: strength day

Squats with 30# weight 1x15, 20# 2x15 (holding db perpendicular to the floor)
Lunge squats 1x12 with foot on floor, 2x15 with foot on bench
20# Rows with elevated leg 3x15 (touching floor with db)
Arm raise with tricep extension (I think; it's where you start with the arms down in front, raise them overhead and bend them behind the neck) 10-20# 3x15

40 minutes Arc Trainer 15/25

Mood: negative
Intensity: low on cardio - I didn't put forth any effort on the arc trainer. It really was a waste of my time. Moderate on strength - I tried and wasn't able to do some of the exercises (i.e., lunge squats) and ended up hurting/over stretching my Achilles tendon on one foot.

4/5: strength day

15 minutes warm up on treadmill at 2.5mph

Seated row 3x20 ~ 60# (I think)
Ab machine 3x20 ~ 70#
Lat Pulldown 3x15 ~ 30#
Leg curl 3x15 #50#
Leg extension 3x15 ~ 60#
Back extension 3x15 ~ 90#

40 minutes treadmill, manual speed interval 2.0mph/3.3mph, switching every 5 minutes

Mood: upbeat
Intensity: max