3/16: strength day

Chest press 2x15
Row 2x15 + 1x20
Overhead press 2x15
Leg press 3x20 150#
Lat pull 2x20
Leg curls 2x20
Leg extensions 2x15
Ab crunches 2x15 1~65# & 1~70#
I can't keep track of the weights when M is there

25 min Arc Trainer strength program; resistence levels 35/75 (elliptical/hiker)

3/17 cardio day

30 min treadmill 5.5% at 2.5mph
30 min arc trainer 25/30

3/19 cardio day

40 minutes arc trainer - strength program; 15 sec 30, 15 sec 35, 15 sec 30, 15 sec 75, repeat. (30-35 = elliptical and 75 = hiker)

Mood after workout: Nothing special, nothing extreme, neutral, unfocused rest of day
Level of intensity of workout: mild to low moderate

3/20 strength day

Ball throws 3x15 10#
Ball slams 3x15 10#
Mountain climbers 3x20
Wall pushes 3x20
DBRows 3x20 each arm 20# (blue kettle ball)
Alternating overhead 3x20 10# each
Step ups low step holding 20# each hand 3x20
Low side shuffle 2x15
Jumping jacks 2x20
Squats wide stance 3x15

30 Arc trainer weight loss program levels 25/35

Mood after workout: sad (moderate-maximum) and angry (minimal)
Level of intensity of workout: max for resistance and mod cardio

3/21: cardio day

30 minutes treadmill, hill interval, level 6 (2 minutes rest, 2 minutes hill for the first 20 min or so then 1 min rest, 1 min hill)

20 minutes Arc trainer, level 30

Mood after workout: negative and self-critical (moderately)
Level of intensity of workout: high moderate on treadmill and high mild on arc trainer

3/22 Strength day

4 minutes warmup on treadmill

Lat pulldown 2x15 ~50# (I think this is the #)
Chest press 2x15 ~20#
Seated row 2x15 ~60# (I think this is the #)
Overhead press 2x15 ~50#
Leg Press 2x15 ~160#
Leg extension 2x20 ~???
Leg curl 2x15 ~???
Ab crunch - machine 1x15 ~65#
Ab crunch - ball 1x15

Mood after work out - mostly angry and some sad (max); mood dove really south at the ab crunches on the ball
Level of intensity of workout - max, struggled to finish the reps on the chest press, overhead press, leg extensions and leg curls

3/23 strength day

Mtn climbers 3x15
Jumping jacks 3x15
Ball throws 3x15 ~ 10#
Ball slams 3x15 ~ 10#
Ab crunches on ball 3x15
Step ups with bicep curls 3x15 ~ 10#
Step ups just holding DB 3x15 ~ 10#
Wall pushes with bosu ball 3x15
Wide squats 2x15
Wall-ball squats 2x15
DB rows 3x15 ~ 20#
Overhead press and behind neck with 10# ball 1x12

30 minutes interval on recumbent bike

Mood after workout: tears; extremely sad, angry, scared. Almost stopped and walked out during cardio. Bike kept turning off because I wasn't pedaling fast enough. Grrrrr. Want really angry. And the scared was scared of the sadness.
Level of intensity of workout: unsure. I don't think I put forth all I could. Yet I don't believe I could've done anymore. This might just be my perfectionism rearing its head.

You've got plenty of intensity, trust me. Do you think your mood afterwards might be due to conflict with M rather than the actual workout?

3/24 cardio

45 minutes treadmill - 23 at 4% and 2.5 mph and 22 minutes at 5% and 2.5 mph

Plus cool down of 5 minutes

Mood: mild
Intensity: mild, worked up a sweat but didn't burn on the workout

3/26 strength day

15 minutes warm up on treadmill, 1% at 2.5mph

Overhead alternating arm raise with blue dumbbell sitting on ball 3x15 (kinda cramp in side of arm raise)
Wall pushes 3x20 (wrists hurt during)
Step ups with big step 3x20
Ab crunches on ball 3x15 (neck hurt during)
Mountain climbers with tall step 3x15 (wrists bothered me dring)
Jumping jacks 3x20

30 minutes treadmill, hill interval 8.5% at 2.5mph (I lowered the incline to 7% after 15minutes and thn to 2mph at 5 more minutes - not that I need to explain but my right arch was hurting, I was walking on the outside of my foot, I was having to hold on to continue, and I was angry enough to nearly walk out.)

Started coughing during end of strength training - mc and jj
Wheezing after cardio, feels like I was out in smog today

Mood after workout: VERY negative, sad, angry. Seeing myself as a failure, nearly wrote the check to C.
Level of intensity: maximum

3/27 cardio day

45 minutes arc trainer- 10 minutes at level 25, 10 minutes at level 35 and 25 minutes at level 40. Plus 5 minute cool down.

Mood after workout: hyper in a good way
Intensity level: moderate, worked up a sweat, no pain, no exercise-induced asthma, could still breath during workout.

3/28 strength day

15 minute warmup treadmill 2.3mph

Chest press 2x15
Seated row 2x15
Leg press 2x20 150#
Overhead press 2x15 30#/25#
Lat pulldown 2x15
Leg extension 2x15 70#
Leg curl 2x15
An machine 2x15 70#
Back extension 2x15

25 minutes treadmill 1minute speed intervals, 1.7-3.5mph

Mood after: positive, happy, hyper
Intensity of workout: high (no attititude of failure)

In all honesty, TOM is visiting since last night in a major way and whenever he visits, I become hyper and full of energy with very few negative emotions.

3/29 surprise strength day (was supposed to ge a cardio day and M had free time and called strength day)

Treadmill warm up

One-arm overhead press with 6# ball while squatting 3x15
Wall squats holding 6# kettle bells 3x15
Chest press laying on the ball 12# kettle bells 3x15
Bent-over rows 10# kettle bells 3x20
Squats holding a 10# kettle bell at my chest 3x15

30 minutes Arc trainer weight loss program levels 15/25

Mood after workout: mild, discouraged (stronger negative emotions during workout when feet started hurting)
Intensity level: lower end of max

3/30 cardio

30 minutes treadmill sped interval 1.7/3.5 (had to bump it down to 3.1 after the first 3 intervals ad ork back up to 3.5)
20 minutes Arc Trainer level 19 (avg 95/minute)

Mood after: positive
Intensity of workout: max (I told M he could kick my butt)

3/31 cardio day

40 minutes treadmill speed interval, 1.5%, 1.7/3.5 mph (easier to maintain the speed today than yesterday, still had to lower speed to 3.1 and work back up to 3.5, this time I made it 22 minutes before lowering speed)

20 minutes Arc Trainer, level 1.9, avg 92 strides/minute

Mood after: upbeat
Intensity: lower end of max