4/2: strength training

5 minutes warmup on treadmill

Overhead press 15x3 30#/25#
Lat pull down 20x3 35#/30#
Leg Press 20x3 170#
Chest press 15x2, 12x1 45#, 30#
Seated Row 20x3 30#
Ab crunch 15x3, 70#

30 minutes recumbent bike, level 10 interval

Mood after: neutral; mood dipped during the workout when I was physically unable to complete a set at the weight M selected.
Intensity: max

4/3 cardio day

40 minutes treadmill speed interval; 1.9/3.1-3.4 (M set it at 1.9/4.0 and I was just unable to do it. I wasn't even able to start low and work up to 4.0. Part of the difficulty I have is that it ramps up from 1.9 to 4.0 too quickly for me to get there. Plus - I struggled with 3.5 on Friday and Saturday - not able to complete the entire 30-45 minutes at the full program. WTF was M thinking that I would be able to do 4.0? I've NEVER walked that fast and it's been years since I walked even 3.5 and it took me several months of walking on the treadmill daily to get up to 3.5 in the first place.)

Mood at start: upbeat.
Mood halfway through: negative
Mood after: extremely angry, sad
Intensity: didn't seem to be a high level of intensity, although I put forth what effort I could. I didn't really break a sweat or ramp up my HR.

I'm comparing myself and my actual abilities to what other people say I am capable of doing. I come up short. That seems to be the trigger.

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

4/7: cardio day

35 minutes arc trainer level 5 25/45
35 minutes treadmill 3% 3mph

Mood: upbeat
Intensity: max

4/9: strength day

13 minutes arc trainer warm up - level 20

Wall squats, with bicep curls - 2x15, 10#
Step ups, with overhead pushes 2x10, 5#/2.5#
Ball throws, 2x15, 10#
Ball slams, 2x15, 10#
Kettle bell rows, bench parallel to floor, 2x15, 20#
Mountain climbers, bench parallel to floor, 2x15
Jumping jacks, 2x20
Low side shuffle with 1 kettle bell, 2x15, 10#

30 minutes Arc Trainer, Strength program, Level 5 (25/70), avg HR 131, 251 cal burned, .75 miles

Mood after: positive
Level of intensity: max

4/10: strength day

10 minutes warmup on Arc Trainer

Chest press 1x4 ~50#, 1.5x15 ~35#, 1x15~30#
Lat pulldown 3x15~50#
Leg Press 1x15~170#, 2x15~210#
Shoulder Press 3x12~30#
Ab machine 1x10~85#, 1x15~75, 1x20~70#

30 minutes Arc Trainer, weight loss program, 25/35

Mood: neutral; dipped during workout when M set the chest press weight at 50# and we spat about it (I've never been able to complete a single set without help at 30# so why bump the weight up by 66%????)
Intensity: max weights; moderate cardio


4/11: cardio day

30 minutes recumb bike level 10
25 minutes tread 2-2.5% ~ 3-3.3mph

Mood: mixed - nothing related to the workout
Intensity: moderate

4/12: strength day

10 minutes warm up on treadmill

Chest press
Shoulder press
Lat pulldown with v-shaped handles
Leg press - reclining
Ab machine
Leg extension
Leg curl
Seated row

30 minutes treadmill - speed intervals (M set it for 1.8/3.7 and I modified it to a max of 3.3 and some times I lowered it to 3.1 or 3.2)

Mood: positive until cardio portion - then dived. Although, I think that was due to the text that my "mom" was having a cardiac cath today instead of going home yesterday)

Intensity: max on weights, minimal on treadmill.

4/13: nothing formal day

Bowling - 2.5 games with a 10# ball

4/15: nothing formal

90 minutes walking, including a hill. Santa Monica Pier. Yes, I'm counting that as a hill.

4/16: strength day

5 minutes warm up on treadmill

Seated row 10/15/20
Shoulder press 10/12/15
Leg press 10/15/20
Chest press 10/12/15
Leg extension 10/15/20
Leg curl 10/15/20
Lat pulldown 10/12/15
weights decreasing each set

30 minute treadmill - M set it at hill interval 9%/2.5mph. I changed it to 2% and 3mph

Mood: positive until the cardio. Then I felt angry - really angry. M insisted on the hill interval and at 9% (although he said it was only 8%) - despite my foot problems. I reminded him the DOCTOR said no hills - at all. I've been including a little incline (2-3%) because that doesn't seem to bother the arch. M says "just do it until it hurts" and "a little discomfort is okay." Ummmm, no. It's not. I'd like my foot to HEAL you d/a. And walking on flat land the day before triggered pain. WhyTF would I subject my foot to an incline the very next day?????????? Effing LISTEN to me.

Intensity: max during strength; high minimum during cardio

4/17: cardio day

60 minutes recumbent bike level 10 (12.5 miles)

4/18: strength day

15 minutes warm up on treadmill ~ 2.5mph

20 step ups on higher step with bicep curls 10#
20 step ups with bicep hammers 10#
20 step ups with bicep curls 8#

15 alternating overhead presses 10# - 3 sets

20 jumping jacks - 2 sets
15 ball throws - 2 sets 10# ball

15 mountain climbers - 2 sets
15 ball slams - 2 sets 10# ball

Squats - 15x3 (2 sets with 20# weight)
Wall pushes - 15x3

10 minutes treadmill ~ 2.7mph

Mood: positive
Intensity: max during strength; light mod during shortened cardio

4/19 cardio day

45 minutes ArcTrainer Level 8, weight loss program

Mood: mild
Intensity: low moderate, broke a sweat but didn't really elevate the heartrate

4/20 strength day

10 minutes warm up on treadmill at 2.5mph

Lat pulldown 1x15~30#, 1x10~???, 1x10~????
Chest press 1x15~30#, 1x10~45#, 1x10~55# (I think)
Seated row 1x15~??, 1x10~???, 1x10~????
Shoulder press 1x15~30#, 1x10~35#, 1x10~45#
Leg Press 1x15~170#, 2x15~190# - 2d set more reclined
Leg curl 1x20~?? 1x15~more
Leg extension 1x20~?? 1x15~more
Ab machine 1x20~70#, 1x15~85#

40 minutes Arc Trainer resistance 35, Level 5 (I think)

Mood: sad; not triggered by the workout although I was tired and the workout tired me more so my defenses were down
Intensity: max

4/21 cardio day

I participated in the Make A Wish Foundation Beach Walk. It was about 2.8 miles ON the beach. I thought it was a "beach walk" because it was in the city of St. Pete BEACH. I was surprised we walked ON the beach. Which kicked the walk up a notch.

Add to that the walk from the parking lot to the starting point and back - 1.6 miles - and I walked a total of 4.4 miles today. Good job to me!

I'm skipping the gym today.