I did the 2 Mile WATP with 8 LBS Weights =30 minutes of cardio.

I did legs yesterday not sure how to feel about it. I thought I did a good workout but today I feel no sorness tightness or antything I thought surely it would take more then 1 full leg workout to get over that. Today is arms.

5 minutes on the Bike at 92 rpms
6 X 8 ~240 Lbs 45 degree leg press- I did 2 sets of just 90 for my calfs on the same machine first
2 X 8 ~ 60 4 X 8 ~ 80 Lbs leg Extensions
1 X 8 ~ 60 5 X 80 Lbs Seated Leg Curls
6 X 8 ~ 80 Lbs Lever Seated Calf Raises

Oops looks like I may have missed posting an arm routine I'll have to come back and update later.
1/11/05

4 X 8 ~ 45Lbs Cable front pull down
3 X 8 ~ 45LBS Lever Seated Row
4 X 8 ~ 35LBS Lever Chest Press
4 X 10 ~ 30Lbs Cable Pushdown
4 X 5~ 20Lbs Dumbbell Tricep Extentions
4 X 10 ~ 40 LBS Lever Shoulder Press

1/12/05

minutes on the Bike at 95 rpms
2 X 8 ~90 Lbs 45 degree leg press- Calfs
2 X 8 ~ 200 Lbs 45 degree leg press
4 X 6 ~ 240 LBS 45 degree leg press
6 X 8 ~ 80 Lbs leg Extensions
6 X 80 Lbs Seated Leg Curls
4X 8 ~ 50 Lbs Lever Seated Calf Raises
2X 8 ~ 70 Lbs Lever Seated Calf Raises

there all updated.

Ok I was still off a day yesterday and now im off again today but anyway the two workouts posted yesterday were for two days before and now this one is for yesterday. Today is legs and ill post it below after I've done it.

Yesterdays workout

Standing side lateral raises 1 X10 ~ 5lbs; 2 x 8 ~ 8 LBS
Smith Bench 1 X 15 ~ 40; 2 ~ 12 ~ 40
Dumbell Curls 3 X 10 ~ 15
Lat pull down 3 X 8 ~ 50
Lever chest press 3 X 8 ~ 40
Tricep Extensions 3 X 8 ~ 20
Cable Pushdown 3 X 8 ~ 40

Oh boy. I've been awful about updating my gym log. I have been working out though. Today was 45 minutes of cardio with 8 pound weights. Basicaly having to look up the excercises has been a deterent to me logging them here. I have spent the last two weeks getting to know some of hte excercises so now I think i want to do a more set routine for at least tree weeks. That will also help wih posting

5 minutes on the Bike at 95 rpms
2 X 8 ~90 Lbs 45 degree leg press- Calfs
2 X 8 ~ 200 Lbs 45 degree leg press
4 X 6 ~ 240 LBS 45 degree leg press
6 X 8 ~ 80 Lbs leg Extensions
6 X 80 Lbs Seated Leg Curls
4X 8 ~ 50 Lbs Lever Seated Calf Raises
2X 8 ~ 70 Lbs Lever Seated Calf Raises

It took me forever to figure out what in the heck WATP meant! Duh! I am so slow sometimes!!!!! I just had to peak around your gym log now that I have opened one and declared war on the last 39 pounds!

Standing side lateral raises 1 X20 ~ 8#s
Barbell Curls 1 X 20~ 8 #’s; 2 X 10 ~ 12 #’s; 2 X 10 ~ 15#’s
Lat pull down 1 X5~70#’s;1 x 10 ~ 60#’s; 1 X6~ 60#’s
Seated Overhead Extension 1 X 10 ~ 20; 1 x 5 ~ 25 #’s
Shoulder Press 2 X 30 #’s; 1 X 4 ~ 45 #’s
Tricep Extensions 3 X 8 ~20#’s
Kickbacks 3 X 8 ~ 8 X#’s
Cable Curls 3 X 8 ~ 40
Supported Row =1 set of 5 ~ 75 LBS; 2 sets of 5 ~ 65 LBS
Tricep Pressdown = 1X10~30 #’s; 1X7~30’s; 1X5~30’s 1X3~40’s

my workout for the day.

2 X 10~125 Lbs 45 degree leg press- Calfs
2 X 8 ~ 200 Lbs 45 degree leg press-- Calfs
4 X 6 ~ 240 LBS 45 degree leg press
1 X 10 ~ 70#'s; 1 X 10~90 #'s; 2 x6~90 #'s; 1x6~100 #'s leg Extensions
2 X10~70 #'s; 2X6~90#s Seated Leg Curls
3X10~ 70#'s Lever Seated Calf Raises

Shoulders, Biceps & Triceps

Standing Side Lateral Raises – 3 X10 ~ 8#’s
Arnies – 3 x 12 ~ 12 X’s
Seated Alternating Bicep curls – 3 x 15 ~ 15 #’s
I didn’t do the close grip pulldowns because I wasn’t sure what it was nor how to do a superset of them. I did check ExRX and I couldn’t find it.
Seated overhead Extensions – 2 x 6 ~ 20 #’s; 2 x 6 ~ 15 #’s should have done these earlier. I ran out of energy pretty quick
Cable Pushdown- 3 X10 ~ 40 #’s
Tricep Pressdowns – 3x10 ~ 40 #’s I got a little confused over this and the cable pushdown so I did both.

Today was very interesting because it was the first day since I started to go to the gym that I really didn’t “feel” like going. I told myself, “hey this is actually day 5 you really don’t have to go.” I wen’t because I told myself I would. Exercise this weekend will be next to none and I do not want to feel guilty about it.

I also made an observation about myself that I am going to have to be careful about. The workout was new so I was uncomfortable. I was more then a little tempted to not do all of the sets. This surprised me but I did make myself buckle down and complete everything with the exception of the Close grip pull downs.

Well, it’s becoming painfully obvious that I don’t exactly know my anatomy LOL. I love my leg workout but I need to find something else that will work the hamstrings. Right now it looks like I’m working my Glute’s and Calves primarily. The leg curls work the hami’s but I don’t do anything else for that area. I’m not sure if it’s enough. My gym is really small so they have limited equipment. After carrying around triple D’s for nearly 10 years I’m kind of leery of trying some of the straight legged moves with the dumbbells or barbells. Regardless, I can see some improvements in the weights from last week and I think I can see it in the definition in my legs. My legs have always been quick to respond to exercise.

4 X 6 ~ 240 #’s 45 degree leg press
3 X 8 ~ 100 #’s leg extensions
4 X 25 ~ 20 #’s single standing Calf raises (I didn’t have a block so I used a weight to step up on)
4 X 10 ~ 90 #’s Seated Calf raises (this is not a typo I really did 90 this time)
3 X 20 ~140 #’s 45 degree leg press- Calf’s
4 X 10 ~ 80 #’s Seated Leg Curls

puter problems ahve been making it hard to update but I did chest back and abs yesterday and today I did bis tris and shoulders. tomorow is quads and calves

4 X 6 ~ 240 #’s 45 degree leg press
3 X 8 ~ 80 #’s leg extensions – I dropped down to 80 because I noticed I was arching my back. I did go slowly on these though so my muscles burned.
4 X 25 ~ 20 #’s single standing Calf raises
4 X 10 ~ 90#’s Seated Calf rises
3 X 20 ~140 #’s 45 degree leg press- Calf’s
4 X 10 ~ 80 #’s Seated Leg Curls
3 X 20 ~90 #’s 45 degree leg press- Hamstrings (first time I tried this one. It was actually kind of hard. As built suggested I just positioned my feet higher then usual and I could definitely feel it).

I forgot to post yesterday. I did 45 minutes of cardio yesterday. I some how tweaked my back probably by doing to much weight on legs. I have decided to give back and chest a rest or the next six weeks and focus mainly on legs and arms. I will slowly start the ab work when I feel like my back is healthy. still gunning for that sleeveless by summer goal

No formal excercise today but I did about a three mile hike. It turned out to be a wonderful day in Portland.