8-3-04
treadmill 3 miles for 46 minutes. Mostly walked at 3.8 but jogged for several minutes and 5 to 5.5
abdominals:
ball crunch 3 sets of 12
reverse crunch on ball 3 sets of 12
bycycle 3 sets of 12
reverse crunch 3 sets of 10

legs:
squat with ball on wall 25

arms: weight machines
row machine 2 sets of 12
push down 2 sets of 12
push ups 2 sets of 12

swam 3 laps (up and back)
jacuzzi for about 5 minutes

weight 165

saw the personal trainer today

I did 3 miles on treadmill both fast walking and up to 5.6 mph on treadmill

stomach and back:
superman 1 x 4 at 10
peguin 30 reps
tiny abdominal crunch 25
vertical reverse crunch 15
bicycle 12
crunch on ball 12
incline 15

legs:
squat 15
leg machines thigh in and out 12 at 80
leg lifts: 12 at 60
leg lifts: 12 at 50

arms:
rope pull 12 reps at 40
bicept curls 12 at 8 pounds
bench bress 12 at 40

weight 165

My goals for working out:

cardio for 3 miles 6 days a week for however long that takes me.

abs: mwf
arms and legs: tue thur sat or sunday

swim once a week

jacuzzi or sauna for 5-10 minutes on tue, thur, sat or sunday

to lose 30 pounds by Christmas

yesterday at the gym:

cardio:
I did 3 miles in 39 minutes with a bottom speed of 4.0 and a top speed of 5.8

I didn't workout on any machine, do floor exercise, or lift weights as my right hip was really sore.

I swam 4 laps
Went in jacuzzi for 10 minutes

weight at gym in bathing suit:
164