Tue, Jun-29-04, 13:37
Butter Tastes Better
Plan: Atkins OWL / IF-23/1 /BFL
Location: SF Bay Area
Oh man I just got back from the gym and I cant walk!
I spent an hour and a half there today. I didnt have enough energy to do the elliptical after the weights. It would have been too much.
I began with 10 sets of 10 crunches
then 3 sets of 12 leg raisers with each leg
3 sets of 12 with my knee going in then up with each leg
3 sets of 12 at a back angle and up with each leg
3 sets of 12 doing circles with each leg
3 sets of 12 doing large swings back and forth with each leg
3 sets of 12 with one leg over the other like a triangle working the inner thigh with each leg
Then got on all 4s 3 sets of 12 going straight up with each leg At the end of each set I also held that leg up in the position for 30 seconds
3 sets of 12 at a 90 degree angle and up with each leg
3 sets of 12 going out to the side and up with each leg
Then I did butt exercises on my back with my knees wide apart and pulled in. Did 3 sets of 20 like that
then 3 sets of 20 just lifting up.
Did some stretches for a few minutes
Then I did 210 walking lunges holding an 8lb dumbell in each hand (across the entire length of the gym)
Then I rested for about 2 minutes because that was a lot for me and I was out of breath.
Then I was doing a steppy thing on a bench, but that was more an excuse to rest a little longer because it didnt take much energy.
Then I took a medicine ball and put it at the center of my back and leaned up against the wall and squatted all the way down and back up. Did 3 sets of 12.
Then I did some squats just holding a 24 lb bar
3 sets of 12
Then I did some more stretches and mountain climber (I think thats what its called)
Then I moved to machines
I did 3 sets of 12 on the leg sled at 80 lbs
3 sets of 12 on the hamstring machine at 80 lbs
3 sets of 12 on the leg extender at 60 lbs
2 sets of 15 on the squatting machine at 100 lbs
3 sets of 12 on the hip abductor at 90 lbs
3 sets of 12 on the hip adductor at 90 lbs
Another 10 set of 10 crunches and some more stretching at which point I said there is no way I can survive 45 minutes of cardio. I was feeling pretty nauseous at this point and just wanted to eat something.
I think I did something else too but I cant remember what.
Either way, came home, ate my chicken with some salad and feeling much better now.
Also took a 20 minute run this morning and am going to head to the pool soon to tan a bit and do laps for about an hour or so.
My legs hurt now lol
Those lunges were about the hardest thing I did I think