Exercise Log Post 01 [Sticky]
I figure if I post this here, it'll be good motivation to continue. :)
FYI: A rebounder is a mini-trampoline. The Physical Therapists had some unusual names for some of the stretches with the exercise bands. "No money" is a move with your arms bent at the elbow at a 90 degree angle, palms up, parallel to the ground, with your elbows right against your side. They explained it to me that it's like someone broke showing they have no money in their hands. :)
Note: Am using a rebounder, but I'm not jumping up and down hard; just moving up and down on it. Be great to actually fully jump on the darn thing, but I'm taking it one bounce at a time.
4/21/09:
exercise bike (setting 3): 10:00 min
rebounder: 01:00 min
4/22/09:
exercise bike (setting 3): 10:00 min
rebounder: 03:00 min
4/23/09:
exercise bike (setting 3): 11:00 min
rebounder: 03:00 min
4/24/09:
exercise bike (setting 3): 12:00 min
rebounder: 03:15 min
exercise bands:
standing pull-downs: 10 reps
hip abductor: 15 reps
no money: 10 reps
shoulder pull-apart: 10 reps
4/25/09:
exercise bike (setting 3): 13:00 min
rebounder: 03:30 min
exercise bands:
hip abductor: 2x10 reps
no money: 2x10 reps
shoulder pull-apart: 2x10 reps
"punches": 2x10 reps
4/26/09:
exercise bike (setting 3): 13:00 min
rebounder: 03:30 min
exercise bands:
standing pull-downs: 2x10 reps
hip abductor: 2x10 reps
no money: 2x10 reps
shoulder pull-apart: 2x10 reps
"punches": 2x10 reps
4/27/09 update:
exercise bike (setting 3): 13:30 min
rebounder: 03:45 min
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
4/28/09 update:
exercise bike (setting 3): 15:00 min
rebounder: 04:00 min
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
4/29/09 update:
exercise bike (setting 3): 15:00 min
rebounder: 04:45 min
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
4/30/09 update:
exercise bike (setting 3): 16:00 min
rebounder: 05:00 min
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Fri 5/01/09 update:
exercise bike (setting 3): 16:00 min
rebounder: 05:00 min
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Sat 5/02/09 update:
exercise bike (setting 3): 17:00 min
rebounder: 05:00 min
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Sun 5/03/09 update:
exercise bike (setting 3): 18:00 min
rebounder: 05:00 min
heel-raises: 3x10 reps
mini-squats: 1x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Mon 5/04/09 update:
exercise bike (setting 3): 18:00 min
rebounder: 05:00 min
heel-raises: 3x10 reps
mini-squats: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Tues 5/05/09 update:
exercise bike (setting 3): 19:00 min
rebounder: 05:00 min
heel-raises: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Wed 5/06/09 update:
exercise bike (setting 3): 19:00 min
rebounder: 05:00 min
heel-raises: 3x10 reps
mini-squats: 1x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Thurs 5/07/09 update:
exercise bike (setting 3): 20:00 min
rebounder: 05:00 min
heel-raises: 3x10 reps
mini-squats: 1x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Fri 5/08/09 update:
exercise bike (setting 3): 20:00 min
rebounder: 05:00 min
heel-raises: 3x10 reps
mini-squats: 1x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Sat 5/09/09 update:
exercise bike (setting 3): 20:00 min
rebounder: 05:00 min
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Sun 5/10/09 update:
exercise bike (setting 3): 20:00 min
rebounder: 05:00 min
heel-raises: 3x10 reps
mini-squats: 1x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Mon 5/11/09 update:
exercise bike (setting 3): 20:00 min
rebounder: 05:00 min
heel-raises: 3x10 reps
mini-squats: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Tues 5/12/09 update:
exercise bike (setting 3): 20:00 min
rebounder: 05:00 min
heel-raises: 3x10 reps
mini-squats: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Wed 5/13/09 update:
exercise bike (setting 3): 20:00 min
rebounder: 05:00 min
heel-raises: 3x10 reps
mini-squats: 1x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Thurs 5/14/09 update:
exercise bike (setting 3): 21:00 min
rebounder: 05:00 min
heel-raises: 3x10 reps
mini-squats: 3x10 reps
overhead tricep pulldowns: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Fri 5/15/09 update:
exercise bike (setting 3): 21:00 min
rebounder: 05:00 min
heel-raises: 3x10 reps
mini-squats: 2x10 reps
overhead tricep pulldowns: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Sat 5/16/09 update:
exercise bike (setting 3): 21:00 min
rebounder: 05:00 min
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Sun 5/17/09 update:
exercise bike (setting 3): 21:00 min
rebounder: 05:00 min
heel-raises: 3x10 reps
mini-squats: 2x10 reps
overhead tricep pulldowns: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Mon 5/18/09 update:
exercise bike (setting 3): 21:00 min
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Tues 5/19/09 update:
exercise bike (setting 3): 21:00 min
rebounder: 05:00 min
exercise bands:
"punches": 3x10 reps
"oars": 3x10 reps
*** 5/20-5/26/09 Vacation in San Francisco visiting friends; only really got to work out on 5/25/09: exercise bike (setting 3): 15:00 min ****
Wed 5/27/09 update:
exercise bike (setting 3): 25:00 min
Thurs 5/28/09 update:
exercise bike (setting 3): 25:00 min
rebounder: 05:00 min
heel-raises: 3x10 reps
mini-squats/wall-slides: 1x10 reps
overhead tricep pulldowns: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Fri 5/29/09 update:
exercise bike (setting 3): 26:00 min
rebounder: 05:00 min
heel-raises: 3x10 reps
mini-squats/wall-slides: 1x10 reps
overhead tricep pulldowns: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Sat 5/30/09 update:
exercise bike (setting 3): 27:00 min
rebounder: 06:00 min
heel-raises: 3x10 reps
mini-squats/wall-slides: 1x10 reps
overhead tricep pulldowns: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Sun 5/31/09 update:
exercise bike (setting 3): 30:00 min
rebounder: 06:00 min
heel-raises: 3x10 reps
mini-squats/wall-slides: 1x10 reps
overhead tricep pulldowns: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Mon 6/01/09 update:
exercise bike (setting 3): 30:00 min
rebounder: 06:00 min
heel-raises: 3x10 reps
mini-squats/wall-slides: 1x10 reps
overhead tricep pulldowns: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Tues 6/02/09 update:
exercise bike (setting 3): 30:00 min
rebounder: 07:00 min
heel-raises: 3x10 reps
mini-squats/wall-slides: 2x10 reps
overhead tricep pulldowns: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Wed 6/03/09 update:
exercise bike (setting 3): 31:00 min
rebounder: 07:00 min
heel-raises: 3x10 reps
mini-squats/wall-slides: 2x10 reps
overhead tricep pulldowns: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Thurs 6/04/09 update:
exercise bike (setting 3): 31:00 min
rebounder: 07:00 min
heel-raises: 3x10 reps
mini-squats/wall-slides: 2x10 reps
overhead tricep pulldowns: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
chair yoga session 1: 1 hr
Fri 6/05/09 update:
exercise bike (setting 3): 31:00 min
gym:
arm machine: 8:00 min
leg machine-quads: 2x10 reps
leg machine-hamstring: 2x10 reps
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Sat 6/06/09 update:
exercise bike (setting 3): 32:00 min
gym:
arm machine: 10:00 min
leg machine-quads: 2x10 reps
leg machine-hamstring: 2x10 reps
chest press (vertical): 2x10 reps
seated row: 2x10 reps
pool:
walking: 5 times forward and backward laps
pull-ups (partially out of the pool): 2x10 reps
mini-squats: 3x10 reps
pull-downs: 3x10 reps
oars: 3x10 reps
windmill: 1x10 reps
mini-squats: 3x10 reps
whirlpool 10:00 min
rebounder: 07:00 min
heel-raises: 3x10 reps
overhead tricep pulldowns: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Sun 6/07/09 update:
exercise bike (setting 3): 33:00 min
gym:
arm machine: 12:00 min
leg machine-quads: 2x10 reps
leg machine-hamstring: 2x10 reps
hip abductor: 2x10 reps
hip adductor: 2x10 reps
chest press (vertical): 2x10 reps
seated row: 2x10 reps
lateral rise/deltoids: 2x10 reps
rebounder: 07:00 min
heel-raises: 3x10 reps
mini-squats/wall-slides: 2x10 reps
overhead tricep pulldowns: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Mon 6/08/09 update:
exercise bike (setting 3): 34:00 min
gym:
arm machine: 14:00 min
leg machine-quads: 2x10 reps
leg machine-hamstring: 2x10 reps
chest press (vertical): 2x10 reps
seated row: 2x10 reps
rebounder: 07:00 min
heel-raises: 3x10 reps
exercise bands:
"punches": 3x10 reps
"oars": 3x10 reps
Tues 6/09/09 update:
exercise bike (setting 3): 35:00 min
rebounder: 08:00 min
overhead tricep pulldowns: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Wed 6/10/09 update:
exercise bike (setting 4): 25:00 min *** Increased setting
rebounder: 08:00 min
heel-raises: 3x12 reps
overhead tricep pulldowns: 3x12 reps
mini-squats/wall-slides: 2x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Thurs 6/11/09 update:
exercise bike (setting 4): 28:00 min
rebounder: 09:00 min
heel-raises: 3x12 reps
overhead tricep pulldowns: 3x12 reps
mini-squats/wall-slides: 2x12 reps
gym:
arm machine: 15:00 min
leg machine-quads: 2x12 reps
leg machine-hamstring: 3x15 reps
chest press (vertical): 3x15 reps
seated row: 3x15 reps
tricep: 3x10 reps
hip abductor: 3x10 reps
hip adductor: 3x10 reps
lateral rise/deltoids: 3x10 reps
exercise bands:
standing pull-downs: 3x12 reps
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
chair yoga session 2: 1 hr
Fri 6/12/09 update:
exercise bike (setting 4): 30:00 min
rebounder: 09:00 min
heel-raises: 3x15 reps
overhead tricep pulldowns: 3x15 reps
mini-squats/wall-slides: 1x10 reps
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
"punches": 3x15 reps
"oars": 3x15 reps
Sat 6/13/09 update:
exercise bike (setting 4): 31:00 min
rebounder: 09:00 min
heel-raises: 3x15 reps
overhead tricep pulldowns: 3x15 reps
mini-squats/wall-slides: 1x10 reps
gym:
leg machine-quads: 2x12 reps
leg machine-hamstring: 3x15 reps
chest press (vertical): 3x15 reps
chest press (delt/tricep): 1x10 reps
seated row: 3x15 reps
tricep: 3x10 reps
pool:
walking: 7 times forward and backward laps
pull-ups (partially out of the pool): 2x10 reps
mini-squats: 3x10 reps
pull-downs: 3x10 reps
oars: 3x10 reps
windmill: 1x10 reps
whirlpool 7:00 min
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
"punches": 3x15 reps
"oars": 3x15 reps
Sun 6/14/09 update:
exercise bike (setting 4): 35:00 min
rebounder: 09:00 min
heel-raises: 3x15 reps
overhead tricep pulldowns: 3x15 reps
mini-squats/wall-slides: 1x10 reps
exercise bands:
hip abductor: 3x15 reps
"punches": 3x15 reps
"oars": 3x15 reps
Mon 6/15/09 update:
exercise bike (setting 5): 18:00 min *** Increased setting
rebounder: 10:00 min
overhead tricep pulldowns: 3x15 reps
mini-squats/wall-slides: 1x10 reps
gym:
arm machine: 16:00 min
leg machine-quads: 2x12 reps
leg machine-hamstring: 3x15 reps
chest press (vertical): 3x15 reps
chest press (delt/tricep): 1x10 reps
seated row: 3x15 reps
hip abductor: 3x10 reps
hip adductor: 3x10 reps
tricep: 3x10 reps
exercise bands:
"punches": 3x15 reps
"oars": 3x15 reps
Tues 6/16/09 update:
exercise bike (setting 5): 20:00 min
rebounder: 10:00 min
heel-raises: 3x15 reps
overhead tricep pulldowns: 3x15 reps
mini-squats/wall-slides: 1x10 reps
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Wed 6/17/09 update:
exercise bike (setting 5): 24:00 min
rebounder: 4:00 min
heel-raises: 3x15 reps
overhead tricep pulldowns: 3x10 reps
mini-squats/wall-slides: 1x10 reps
gym:
arm machine: 16:00 min
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Thurs 6/18/09 update:
exercise bike (setting 5): 26:00 min
rebounder: 4:00 min
heel-raises: 3x15 reps
overhead tricep pulldowns: 3x10 reps
mini-squats/wall-slides: 1x10 reps
gym:
arm machine: 16:00 min
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
chair yoga session 3: 1 hr
Fri 6/19/09 update:
exercise bike (setting 5): 30:00 min
Sat 6/20/09 update:
exercise bike (setting 5): 35:00 min
heel-raises: 3x15 reps
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Mon 6/22/09 update:
exercise bike (setting 6): 19:00 min *** Increased setting
gym:
arm machine: 12:00 min
leg machine-quads: 2x10 reps (+20 lb weight)
leg machine-hamstring: 3x10 reps (+20 lb weight)
chest press (vertical): 3x15 reps
seated row: 3x15 reps
tricep: 3x10 reps (+25 lb weight)
pool:
walking: 10 times forward and backward laps
pull-downs: 3x10 reps
oars: 3x10 reps
whirlpool 7:00 min
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Tues 6/23/09 update:
exercise bike (setting 6): 25:00 min
gym:
arm machine: 15:00 min
leg machine-quads: 2x10 reps (+20 lb weight)
leg machine-hamstring: 3x10 reps (+20 lb weight)
chest press (vertical): 3x15 reps (+20 lb weight)
chest press (delt/tricep): 1x15 reps
seated row: 3x15 reps (+25 lb weight)
tricep: 3x10 reps (+25 lb weight)
exercise bands:
"punches": 3x15 reps
"oars": 3x10 reps
Wed 6/24/09 update:
exercise bike (setting 6): 30:00 min
rebounder: 4:00 min
overhead tricep pulldowns: 3x10 reps
mini-squats/wall-slides: 1x10 reps
exercise bands:
"punches": 3x15 reps
"oars": 3x10 reps
Thurs 6/25/09 update:
chair yoga session 4: 1 hr
Fri 6/26/09 update:
exercise bike (setting 6): 32:00 min
rebounder: 4:00 min
overhead tricep pulldowns: 3x10 reps
heel-raises: 3x15 reps
mini-squats/wall-slides: 1x10 reps
gym:
arm machine: 12:00 min
leg machine-quads: 2x10 reps (+20 lb weight)
leg machine-hamstring: 3x10 reps (+25 lb weight)
chest press: 3x10 reps
shoulder press: 2x10 reps
bicep curl: 2x10 reps
lat pull down: 3x10 reps
tricep: 3x10 reps (+25 lb weight)
pool:
walking: 3 times forward and backward laps
jogging: 5 times forward and backward laps
one-leg hops: 2:00 min
pull-downs: 3x10 reps
oars: 3x10 reps
windmill: 3x10 reps
pull-ups (partially out of the pool): 1x10 reps
whirlpool 7:00 min
exercise bands:
standing pull-downs: 3x15 reps
Sat 6/27/09 update:
exercise bike (setting 6): 35:00 min
rebounder: 4:00 min
overhead tricep pulldowns: 3x10 reps
heel-raises: 3x15 reps
mini-squats/wall-slides: 1x10 reps
gym:
arm machine: 15:00 min
leg machine-quads: 3x10 reps (+25 lb weight)
leg machine-hamstring: 3x10 reps (+30 lb weight)
chest press: 3x10 reps (+20 lb weight)
shoulder press: 2x10 reps (+15 lb weight)
bicep curl: 2x10 reps (+20 lb weight)
lat pull down: 2x25 reps (+25 lb weight)
tricep: 3x10 reps (+25 lb weight)
exercise bands:
standing pull-downs: 3x15 reps
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
"punches": 3x15 reps
"oars": 3x10 reps
Sun 6/28/09 update:
exercise bike (setting 7): 19:00 min *** Increased setting
rebounder: 4:00 min
overhead tricep pulldowns: 3x10 reps
heel-raises: 3x15 reps
mini-squats/wall-slides: 1x10 reps
exercise bands:
standing pull-downs: 3x15 reps
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
"punches": 3x15 reps
"oars": 3x10 reps
Mon 6/29/09 update:
exercise bike (setting 7): 25:00 min
rebounder: 4:00 min
overhead tricep pulldowns: 3x10 reps
heel-raises: 3x15 reps
mini-squats/wall-slides: 1x10 reps
gym:
arm machine: 10:00 min
leg machine-quads: 2x10 reps (+20 lb weight)
leg machine-hamstring: 3x10 reps (+30 lb weight)
chest press: 3x10 reps (+20 lb weight)
shoulder press: 2x10 reps (+20 lb weight)
bicep curl: 2x10 reps (+15 lb weight)
lat pull down: 3x15 reps (+25 lb weight)
tricep: 3x10 reps (+25 lb weight)
pool:
walking: 5 times forward and backward laps
pull-downs: 3x10 reps
oars: 3x10 reps
windmill: 3x10 reps
whirlpool 5:00 min
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
"punches": 3x15 reps
"oars": 3x10 reps
Tues 6/30/09 update:
exercise bike (setting 7): 28:00 min
rebounder: 4:00 min
overhead tricep pulldowns: 3x10 reps
heel-raises: 3x15 reps
mini-squats/wall-slides: 1x10 reps
gym:
arm machine: 10:00 min
leg machine-quads: 2x10 reps (+20 lb weight)
leg machine-hamstring: 3x10 reps (+30 lb weight)
chest press: 3x10 reps (+20 lb weight)
shoulder press: 2x10 reps (+20 lb weight)
bicep curl: 2x10 reps (+15 lb weight)
lat pull down: 3x15 reps (+25 lb weight)
tricep: 3x10 reps (+25 lb weight)
Wed 7/01/09 update:
exercise bike (setting 7): 30:00 min
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
"punches": 3x15 reps
"oars": 3x10 reps
Thurs 7/02/09 update:
gym:
arm machine: 14:00 min
leg machine-quads: 2x10 reps (+20 lb weight)
leg machine-hamstring: 3x10 reps (+30 lb weight)
chest press: 3x10 reps (+20 lb weight)
shoulder press: 2x10 reps (+20 lb weight)
bicep curl: 2x10 reps (+15 lb weight)
lat pull down: 3x15 reps (+25 lb weight)
tricep: 3x15 reps (+25 lb weight)
exercise bands:
hip abductor: 3x10 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Fri 7/03/09 update:
exercise bike (setting 7): 30:00 min
rebounder: 5:00 min
overhead tricep pulldowns: 3x10 reps
heel-raises: 3x15 reps
mini-squats/wall-slides: 1x10 reps
gym:
arm machine: 8:00 min
leg machine-quads: 1x25 reps (+20 lb weight)
leg machine-hamstring: 3x12 reps (+30 lb weight)
chest press: 3x10 reps (+20 lb weight)
shoulder press: 2x10 reps (+15 lb weight)
bicep curl: 1x25 reps (+15 lb weight)
lat pull down: 3x15 reps (+25 lb weight)
tricep: 3x15 reps (+35 lb weight)
pool:
walking: 6 times forward and backward laps
jogging: 5:00 min
one-leg hops: 1:00 min
pull-downs: 3x10 reps
oars: 3x10 reps
windmill: 3x10 reps
pull-ups/core (partially out of the pool): 1x10 reps
pull-downs: 3x10 reps
oars: 3x10 reps
windmill: 3x10 reps
mini-squats: 3x10 reps
whirlpool 8:00 min
exercise bands:
standing pull-downs: 3x10 reps
Sat 7/04/09 update:
exercise bike (setting 7): 32:00 min
exercise bands:
hip abductor: 3x10 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Sun 7/0/09 update:
exercise bike (setting 7): 35:00 min
exercise bands:
hip abductor: 3x10 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Mon 7/06/09 update:
exercise bike (setting 8, top level): 15:00 min *** Increased setting
rebounder: 5:00 min
overhead tricep pulldowns: 3x10 reps
mini-squats/wall-slides: 1x10 reps
exercise bands:
standing pull-downs: 3x15 reps
Tues 7/7/09 update:
exercise bike (setting 8, top level): 18:00 min
rebounder: 5:00 min
overhead tricep pulldowns: 3x15 reps
mini-squats/wall-slides: 1x10 reps
exercise bands:
standing pull-downs: 3x15 reps
hip abductor: 3x10 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Wed 7/8/09 update:
exercise bike (setting 8, top level): 25:00 min
rebounder: 5:00 min
overhead tricep pulldowns: 3x15 reps
mini-squats/wall-slides: 1x10 reps
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Thur 7/9/09 update:
exercise bike (setting 8, top level): 25:00 min
gym:
lat pull down: 3x15 reps (+25 lb weight)
tricep: 3x15 reps (+35 lb weight)
pool:
walking: 6 times forward and backward laps
jogging: 5:00 min
one-leg hops: 2:00 min
pull-downs: 3x10 reps
oars: 3x10 reps
windmill: 3x10 reps
pull-ups/core (partially out of the pool): 1x10 reps
pull-downs: 3x10 reps
oars: 3x10 reps
windmill: 3x10 reps
mini-squats: 3x10 reps
whirlpool 5:00 min
Fri 7/10/09 update:
exercise bike (setting 8, top level): 25:00 min
rebounder: 5:00 min
overhead tricep pulldowns: 3x15 reps
mini-squats/wall-slides: 1x10 reps
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Sat 7/11/09 update:
exercise bike (setting 8, top level): 25:00 min
rebounder: 5:00 min
overhead tricep pulldowns: 3x15 reps
mini-squats/wall-slides: 1x10 reps
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Mon 7/13/09 update:
exercise bike (setting 8, top level): 25:00 min
rebounder: 5:00 min
overhead tricep pulldowns: 3x15 reps
mini-squats/wall-slides: 1x10 reps
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Tues 7/14/09 update:
exercise bike (setting 8, top level): 27:00 min
overhead tricep pulldowns: 3x10 reps
mini-squats/wall-slides: 1x15 reps
leg machine-quads: 1x25 reps (+20 lb weight)
leg machine-hamstring: 3x12 reps (+30 lb weight)
chest press: 3x10 reps (+20 lb weight)
shoulder press: 2x10 reps (+15 lb weight)
bicep curl: 1x25 reps (+15 lb weight)
lat pull down: 3x15 reps (+25 lb weight)
tricep: 3x15 reps (+35 lb weight)
Wed 7/15/09 update:
exercise bike (setting 8, top level): 27:00 min
leg machine-quads: 1x25 reps (+20 lb weight)
leg machine-hamstring: 3x12 reps (+30 lb weight)
chest press: 3x10 reps (+20 lb weight)
shoulder press: 2x10 reps (+15 lb weight)
bicep curl: 1x25 reps (+15 lb weight)
lat pull down: 3x15 reps (+25 lb weight)
tricep: 3x15 reps (+35 lb weight)
Thurs 7/16/09 update:
exercise bike (setting 8, top level): 26:00 min
leg machine-quads: 2x10 reps (+20 lb weight)
leg machine-hamstring: 3x12 reps (+30 lb weight)
chest press: 3x12 reps (+20 lb weight)
shoulder press: 2x10 reps (+15 lb weight)
bicep curl: 3x10 reps (+15 lb weight)
lat pull down: 3x15 reps (+40 lb weight)
tricep: 3x15 reps (+35 lb weight)
Fri 7/17/09 update:
exercise bike (setting 8, top level): 30:00 min
overhead tricep pulldowns: 3x10 reps
heel-raises: 3x15 reps
mini-squats/wall-slides: 1x10 reps
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x15 reps
Sat 7/18/09 update:
exercise bike (setting 8, top level): 26:00 min
leg machine-quads: 2x10 reps (+20 lb weight)
leg machine-hamstring: 3x12 reps (+30 lb weight)
chest press: 3x12 reps (+20 lb weight)
shoulder press: 2x10 reps (+15 lb weight)
bicep curl: 3x10 reps (+15 lb weight)
lat pull down: 3x15 reps (+40 lb weight)
tricep: 3x15 reps (+35 lb weight)
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Tues 7/21/09 update:
exercise bike (setting 8, top level): 25:00 min
arm machine: 12:00 min
leg machine-quads: 2x10 reps (+20 lb weight)
leg machine-hamstring: 3x12 reps (+30 lb weight)
chest press: 3x12 reps (+20 lb weight)
shoulder press: 2x10 reps (+15 lb weight)
bicep curl: 3x10 reps (+15 lb weight)
lat pull down: 3x15 reps (+40 lb weight)
tricep: 3x15 reps (+35 lb weight)
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x15 reps
"oars": 3x15 reps
Wed 7/22/09 update:
exercise bike (setting 8, top level): 26:00 min
arm machine: 7:00 min
leg machine-quads: 2x10 reps (+20 lb weight)
leg machine-hamstring: 3x12 reps (+30 lb weight)
chest press: 3x12 reps (+20 lb weight)
shoulder press: 2x10 reps (+15 lb weight)
bicep curl: 3x10 reps (+15 lb weight)
lat pull down: 3x15 reps (+40 lb weight)
tricep: 3x15 reps (+35 lb weight)
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Thurs 7/23/09 update:
exercise bike (setting 8, top level): 26:00 min
arm machine: 7:00 min
leg machine-quads: 2x10 reps (+20 lb weight)
leg machine-hamstring: 3x12 reps (+30 lb weight)
chest press: 3x12 reps (+20 lb weight)
shoulder press: 2x10 reps (+15 lb weight)
bicep curl: 3x10 reps (+15 lb weight)
lat pull down: 3x15 reps (+40 lb weight)
tricep: 3x15 reps (+35 lb weight)
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Sat 7/25/09 update:
exercise bike (setting 8, top level): 16:00 min
Sun 7/26/09 update:
exercise bike (setting 8, top level): 16:00 min
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Mon 7/27/09 update:
exercise bike (setting 8, top level): 30:00 min
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Tues 7/28/09 update:
exercise bike (setting 8, top level): 30:00 min
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Wed 7/29/09 update:
exercise bike (setting 8, top level): 25:00 min
arm machine: 9:00 min
tricep: 3x15 reps (+35 lb weight)
bicep curl: 3x10 reps (+15 lb weight)
lat pull down: 3x15 reps (+40 lb weight)
shoulder press: 2x10 reps (+15 lb weight)
chest press: 3x12 reps (+20 lb weight)
leg machine-hamstring: 3x12 reps (+30 lb weight)
leg machine-quads: 2x10 reps (+20 lb weight)
Thur 7/30/09 update:
exercise bike (setting 8, top level): 36:00 min
arm machine: 9:00 min
tricep: 3x15 reps (+35 lb weight)
bicep curl: 3x10 reps (+15 lb weight)
lat pull down: 3x15 reps (+40 lb weight)
shoulder press: 2x10 reps (+15 lb weight)
chest press: 3x12 reps (+20 lb weight)
leg machine-hamstring: 3x12 reps (+30 lb weight)
leg machine-quads: 2x10 reps (+20 lb weight)
Fri 7/31/09 update:
exercise bike (setting 8, top level): 36:00 min
arm machine: 9:00 min
tricep: 3x15 reps (+35 lb weight)
bicep curl: 3x10 reps (+15 lb weight)
lat pull down: 3x15 reps (+40 lb weight)
shoulder press: 2x10 reps (+15 lb weight)
chest press: 3x12 reps (+20 lb weight)
leg machine-hamstring: 3x12 reps (+30 lb weight)
leg machine-quads: 2x10 reps (+20 lb weight)
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Sun 8/2/09 update:
exercise bike (setting 8, top level): 25:00 min
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Mon 8/3/09 update:
exercise bike (setting 8, top level): 30:00 min
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Tues 8/4/09 update:
exercise bike (setting 8, top level): 25:00 min
heel-raises: 3x10 reps
mini-squats: 1x10 reps
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Wed 8/5/09 update:
heel-raises: 3x10 reps
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Thurs 8/6/09 update:
exercise bike (setting 8, top level): 25:00 min
heel-raises: 3x10 reps
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Sat 8/8/09 update:
exercise bike (setting 8, top level): 20:00 min
arm machine: 8:00 min
tricep: 3x15 reps (+35 lb weight)
bicep curl: 3x10 reps (+20 lb weight)
lat pull down: 3x15 reps (+40 lb weight)
shoulder press: 3x10 reps (+20 lb weight)
chest press: 3x12 reps (+30 lb weight)
leg machine-hamstring: 3x12 reps (+30 lb weight)
leg machine-quads: 3x12 reps (+20 lb weight)
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Mon 8/10/09 update:
arm machine: 9:00 min
tricep: 3x12 reps (+45 lb weight)
bicep curl: 3x12 reps (+20 lb weight)
lat pull down: 3x15 reps (+40 lb weight)
shoulder press: 3x12 reps (+20 lb weight)
chest press: 3x12 reps (+30 lb weight)
leg machine-hamstring: 3x12 reps (+30 lb weight)
leg machine-quads: 3x10 reps (+25 lb weight)
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Wed 8/12/09 update:
exercise bike (setting 8, top level): 20:00 min
heel-raises: 3x10 reps
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Thurs 8/13/09 update:
exercise bike (setting 8, top level): 10:00 min
heel-raises: 3x10 reps
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Fri 8/14/09 update:
arm machine: 7:00 min
tricep: 3x15 reps (+45 lb weight)
bicep curl: 3x10 reps (+20 lb weight)
lat pull down: 3x15 reps (+40 lb weight)
shoulder press: 3x10 reps (+20 lb weight)
chest press: 3x12 reps (+30 lb weight)
leg machine-hamstring: 3x12 reps (+40 lb weight)
leg machine-quads: 3x10 reps (+25 lb weight)
Mon 8/17/09 update:
exercise bike (setting 8, top level): 10:00 min
arm machine: 16:00 min
tricep: 3x15 reps (+45 lb weight)
bicep curl: 2x10 reps (+25 lb weight)
lat pull down: 2x25 reps (+40 lb weight)
shoulder press: 3x10 reps (+15 lb weight)
chest press: 3x12 reps (+30 lb weight)
leg machine-hamstring: 3x15 reps (+30 lb weight)
leg machine-quads: 3x10 reps (+30 lb weight)
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Tues 8/18/09 update:
exercise bike (setting 8, top level): 20:00 min
heel-raises: 3x15 reps
arm machine: 18:00 min
tricep: 2x25 reps (+45 lb weight)
bicep curl: 3x10 reps (+20 lb weight)
lat pull down: 2x25 reps (+40 lb weight)
shoulder press: 3x10 reps (+20 lb weight)
chest press: 3x12 reps (+30 lb weight)
leg machine-hamstring: 3x15 reps (+40 lb weight)
leg machine-quads: 3x10 reps (+25 lb weight)
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Fri 8/21/09 update:
heel-raises: 3x15 reps
arm machine: 18:00 min
tricep: 2x25 reps (+45 lb weight)
bicep curl: 3x10 reps (+25 lb weight)
lat pull down: 3x10 reps (+55 lb weight)
shoulder press: 3x10 reps (+20 lb weight)
chest press: 2x10 reps (+40 lb weight)
leg machine-hamstring: 3x15 reps (+40 lb weight)
leg machine-quads: 3x12 reps (+25 lb weight)
Sun 8/23/09 update:
exercise bike (setting 8, top level): 15:00 min
heel-raises: 3x15 reps
arm machine: 9:00 min
seated rows: 2x10 (+30 lb weight)
tricep: 2x25 reps (+45 lb weight)
bicep curl: 3x10 reps (+25 lb weight)
lat pull down: 3x10 reps (+55 lb weight)
shoulder press: 3x10 reps (+25 lb weight)
chest press: 3x10 reps (+35 lb weight)
leg machine-hamstring: 3x12 reps (+40 lb weight)
leg machine-quads: 3x12 reps (+25 lb weight)
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Mon 8/24/09 update:
heel-raises: 3x10 reps
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Tues 8/25/09 update:
exercise bike (setting 8, top level): 10:00 min
heel-raises: 3x15 reps
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Thurs 8/27/09 update:
exercise bike (setting 8, top level): 23:00 min
heel-raises: 3x15 reps
arm machine: 12:00 min
tricep: 3x15 reps (+45 lb weight)
bicep curl: 3x10 reps (+25 lb weight)
lat pull down: 3x10 reps (+55 lb weight)
shoulder press: 3x10 reps (+25 lb weight)
chest press: 3x12 reps (+30 lb weight)
leg machine-hamstring: 3x12 reps (+40 lb weight)
leg machine-quads: 3x10 reps (+25 lb weight)
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Sat 8/29/09 update:
exercise bike (setting 8, top level): 20:00 min
heel-raises: 3x15 reps
arm machine: 10:00 min
tricep: 2x25 reps (+45 lb weight)
bicep curl: 3x10 reps (+25 lb weight)
lat pull down: 3x10 reps (+55 lb weight)
shoulder press: 3x10 reps (+25 lb weight)
chest press: 3x12 reps (+30 lb weight)
leg machine-hamstring: 3x15 reps (+40 lb weight)
leg machine-quads: 3x10 reps (+25 lb weight)
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Mon 8/31/09 update:
exercise bike (setting 8, top level): 10:00 min
heel-raises: 3x15 reps
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Wed 9/2/09 update:
heel-raises: 3x15 reps
Thurs 9/3/09 update:
exercise bike (setting 8, top level): 21:00 min
heel-raises: 3x15 reps
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Sun 9/6/09 update:
heel-raises: 3x15 reps
tricep: 2x25 reps (+45 lb weight)
bicep curl: 3x10 reps (+25 lb weight)
lat pull down: 3x10 reps (+55 lb weight)
shoulder press: 3x10 reps (+20 lb weight)
chest press: 3x10 reps (+35 lb weight)
leg machine-hamstring: 3x12 reps (+40 lb weight)
leg machine-quads: 3x12 reps (+25 lb weight)
[9/9-9/12/09: Saybrook Grad school Orientation Conference; did a lot of walking each day, especially back and forth between the two hotels]
Tues 9/15/09 update:
exercise bike (setting 8, top level): 20:00 min
Wed 9/16/09 update:
exercise bike (setting 8, top level): 16:00 min
heel-raises: 3x15 reps
tricep: 2x25 reps (+45 lb weight)
bicep curl: 3x10 reps (+20 lb weight)
lat pull down: 3x10 reps (+55 lb weight)
shoulder press: 3x10 reps (+20 lb weight)
chest press: 3x12 reps (+30 lb weight)
leg machine-hamstring: 3x12 reps (+40 lb weight)
leg machine-quads: 3x12 reps (+25 lb weight)
Thurs 9/17/09 update:
exercise bike (setting 8, top level): 20:00 min
Fri 9/18/09 update:
heel-raises: 3x15 reps
Mon 9/21/09 update:
exercise bike (setting 8, top level): 20:00 min
heel-raises: 3x15 reps
arm machine: 10:00 min
tricep: 3x12 reps (+45 lb weight)
bicep curl: 3x10 reps (+20 lb weight)
lat pull down: 3x10 reps (+55 lb weight)
shoulder press: 3x10 reps (+20 lb weight)
chest press: 3x10 reps (+30 lb weight)
leg machine-hamstring: 3x12 reps (+40 lb weight)
leg machine-quads: 3x12 reps (+25 lb weight)
Fri 9/25/09 update
exercise bike (setting 8, top level): 15:00 min
Sat 9/26/09 update
exercise bike (setting 8, top level): 15:00 min
Mon 9/28/09 update
exercise bike (setting 8, top level): 17:00 min
heel-raises: 3x15 reps
Tues 9/29/09 update
exercise bike (setting 8, top level): 15:00 min
heel-raises: 3x10 reps
Wed 9/30/09 update
exercise bike (setting 8, top level): 25:00 min
heel-raises: 3x10 reps
Thurs 10/1/09 update
exercise bike (setting 8, top level): 22:00 min
heel-raises: 3x10 reps
Fri 10/2/09 update
exercise bike (setting 8, top level): 25:00 min
Mon 10/5/09 update
exercise bike (setting 8, top level): 20:00 min
heel-raises: 3x10 reps
Tues 10/6/09 update
exercise bike (setting 8, top level): 15:00 min
heel-raises: 3x10 reps
Mon 10/12/09 update
exercise bike (setting 8, top level): 20:00 min
heel-raises: 3x10 reps
Tues 10/13/09 update
exercise bike (setting 8, top level): 20:00 min
heel-raises: 3x10 reps
Thurs 10/15/09 update
exercise bike (setting 8, top level): 15:00 min
heel-raises: 3x10 reps
Sun 10/18/09 update
heel-raises: 3x10 reps
Tues 10/20/09 update
heel-raises: 3x10 reps
tricep: 3x10 reps (+45 lb weight)
bicep curl: 3x10 reps (+20 lb weight)
lat pull down: 3x10 reps (+40 lb weight)
shoulder press: 3x10 reps (+20 lb weight)
chest press: 3x10 reps (+30 lb weight)
leg machine-hamstring: 3x12 reps (+30 lb weight)
leg machine-quads: 3x12 reps (+25 lb weight)
FYI: A rebounder is a mini-trampoline. The Physical Therapists had some unusual names for some of the stretches with the exercise bands. "No money" is a move with your arms bent at the elbow at a 90 degree angle, palms up, parallel to the ground, with your elbows right against your side. They explained it to me that it's like someone broke showing they have no money in their hands. :)
Note: Am using a rebounder, but I'm not jumping up and down hard; just moving up and down on it. Be great to actually fully jump on the darn thing, but I'm taking it one bounce at a time.
4/21/09:
exercise bike (setting 3): 10:00 min
rebounder: 01:00 min
4/22/09:
exercise bike (setting 3): 10:00 min
rebounder: 03:00 min
4/23/09:
exercise bike (setting 3): 11:00 min
rebounder: 03:00 min
4/24/09:
exercise bike (setting 3): 12:00 min
rebounder: 03:15 min
exercise bands:
standing pull-downs: 10 reps
hip abductor: 15 reps
no money: 10 reps
shoulder pull-apart: 10 reps
4/25/09:
exercise bike (setting 3): 13:00 min
rebounder: 03:30 min
exercise bands:
hip abductor: 2x10 reps
no money: 2x10 reps
shoulder pull-apart: 2x10 reps
"punches": 2x10 reps
4/26/09:
exercise bike (setting 3): 13:00 min
rebounder: 03:30 min
exercise bands:
standing pull-downs: 2x10 reps
hip abductor: 2x10 reps
no money: 2x10 reps
shoulder pull-apart: 2x10 reps
"punches": 2x10 reps
4/27/09 update:
exercise bike (setting 3): 13:30 min
rebounder: 03:45 min
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
4/28/09 update:
exercise bike (setting 3): 15:00 min
rebounder: 04:00 min
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
4/29/09 update:
exercise bike (setting 3): 15:00 min
rebounder: 04:45 min
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
4/30/09 update:
exercise bike (setting 3): 16:00 min
rebounder: 05:00 min
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Fri 5/01/09 update:
exercise bike (setting 3): 16:00 min
rebounder: 05:00 min
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Sat 5/02/09 update:
exercise bike (setting 3): 17:00 min
rebounder: 05:00 min
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Sun 5/03/09 update:
exercise bike (setting 3): 18:00 min
rebounder: 05:00 min
heel-raises: 3x10 reps
mini-squats: 1x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Mon 5/04/09 update:
exercise bike (setting 3): 18:00 min
rebounder: 05:00 min
heel-raises: 3x10 reps
mini-squats: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Tues 5/05/09 update:
exercise bike (setting 3): 19:00 min
rebounder: 05:00 min
heel-raises: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Wed 5/06/09 update:
exercise bike (setting 3): 19:00 min
rebounder: 05:00 min
heel-raises: 3x10 reps
mini-squats: 1x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Thurs 5/07/09 update:
exercise bike (setting 3): 20:00 min
rebounder: 05:00 min
heel-raises: 3x10 reps
mini-squats: 1x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Fri 5/08/09 update:
exercise bike (setting 3): 20:00 min
rebounder: 05:00 min
heel-raises: 3x10 reps
mini-squats: 1x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Sat 5/09/09 update:
exercise bike (setting 3): 20:00 min
rebounder: 05:00 min
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Sun 5/10/09 update:
exercise bike (setting 3): 20:00 min
rebounder: 05:00 min
heel-raises: 3x10 reps
mini-squats: 1x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Mon 5/11/09 update:
exercise bike (setting 3): 20:00 min
rebounder: 05:00 min
heel-raises: 3x10 reps
mini-squats: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Tues 5/12/09 update:
exercise bike (setting 3): 20:00 min
rebounder: 05:00 min
heel-raises: 3x10 reps
mini-squats: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Wed 5/13/09 update:
exercise bike (setting 3): 20:00 min
rebounder: 05:00 min
heel-raises: 3x10 reps
mini-squats: 1x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Thurs 5/14/09 update:
exercise bike (setting 3): 21:00 min
rebounder: 05:00 min
heel-raises: 3x10 reps
mini-squats: 3x10 reps
overhead tricep pulldowns: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Fri 5/15/09 update:
exercise bike (setting 3): 21:00 min
rebounder: 05:00 min
heel-raises: 3x10 reps
mini-squats: 2x10 reps
overhead tricep pulldowns: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Sat 5/16/09 update:
exercise bike (setting 3): 21:00 min
rebounder: 05:00 min
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Sun 5/17/09 update:
exercise bike (setting 3): 21:00 min
rebounder: 05:00 min
heel-raises: 3x10 reps
mini-squats: 2x10 reps
overhead tricep pulldowns: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Mon 5/18/09 update:
exercise bike (setting 3): 21:00 min
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Tues 5/19/09 update:
exercise bike (setting 3): 21:00 min
rebounder: 05:00 min
exercise bands:
"punches": 3x10 reps
"oars": 3x10 reps
*** 5/20-5/26/09 Vacation in San Francisco visiting friends; only really got to work out on 5/25/09: exercise bike (setting 3): 15:00 min ****
Wed 5/27/09 update:
exercise bike (setting 3): 25:00 min
Thurs 5/28/09 update:
exercise bike (setting 3): 25:00 min
rebounder: 05:00 min
heel-raises: 3x10 reps
mini-squats/wall-slides: 1x10 reps
overhead tricep pulldowns: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Fri 5/29/09 update:
exercise bike (setting 3): 26:00 min
rebounder: 05:00 min
heel-raises: 3x10 reps
mini-squats/wall-slides: 1x10 reps
overhead tricep pulldowns: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Sat 5/30/09 update:
exercise bike (setting 3): 27:00 min
rebounder: 06:00 min
heel-raises: 3x10 reps
mini-squats/wall-slides: 1x10 reps
overhead tricep pulldowns: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Sun 5/31/09 update:
exercise bike (setting 3): 30:00 min
rebounder: 06:00 min
heel-raises: 3x10 reps
mini-squats/wall-slides: 1x10 reps
overhead tricep pulldowns: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Mon 6/01/09 update:
exercise bike (setting 3): 30:00 min
rebounder: 06:00 min
heel-raises: 3x10 reps
mini-squats/wall-slides: 1x10 reps
overhead tricep pulldowns: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Tues 6/02/09 update:
exercise bike (setting 3): 30:00 min
rebounder: 07:00 min
heel-raises: 3x10 reps
mini-squats/wall-slides: 2x10 reps
overhead tricep pulldowns: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Wed 6/03/09 update:
exercise bike (setting 3): 31:00 min
rebounder: 07:00 min
heel-raises: 3x10 reps
mini-squats/wall-slides: 2x10 reps
overhead tricep pulldowns: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Thurs 6/04/09 update:
exercise bike (setting 3): 31:00 min
rebounder: 07:00 min
heel-raises: 3x10 reps
mini-squats/wall-slides: 2x10 reps
overhead tricep pulldowns: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
chair yoga session 1: 1 hr
Fri 6/05/09 update:
exercise bike (setting 3): 31:00 min
gym:
arm machine: 8:00 min
leg machine-quads: 2x10 reps
leg machine-hamstring: 2x10 reps
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Sat 6/06/09 update:
exercise bike (setting 3): 32:00 min
gym:
arm machine: 10:00 min
leg machine-quads: 2x10 reps
leg machine-hamstring: 2x10 reps
chest press (vertical): 2x10 reps
seated row: 2x10 reps
pool:
walking: 5 times forward and backward laps
pull-ups (partially out of the pool): 2x10 reps
mini-squats: 3x10 reps
pull-downs: 3x10 reps
oars: 3x10 reps
windmill: 1x10 reps
mini-squats: 3x10 reps
whirlpool 10:00 min
rebounder: 07:00 min
heel-raises: 3x10 reps
overhead tricep pulldowns: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Sun 6/07/09 update:
exercise bike (setting 3): 33:00 min
gym:
arm machine: 12:00 min
leg machine-quads: 2x10 reps
leg machine-hamstring: 2x10 reps
hip abductor: 2x10 reps
hip adductor: 2x10 reps
chest press (vertical): 2x10 reps
seated row: 2x10 reps
lateral rise/deltoids: 2x10 reps
rebounder: 07:00 min
heel-raises: 3x10 reps
mini-squats/wall-slides: 2x10 reps
overhead tricep pulldowns: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Mon 6/08/09 update:
exercise bike (setting 3): 34:00 min
gym:
arm machine: 14:00 min
leg machine-quads: 2x10 reps
leg machine-hamstring: 2x10 reps
chest press (vertical): 2x10 reps
seated row: 2x10 reps
rebounder: 07:00 min
heel-raises: 3x10 reps
exercise bands:
"punches": 3x10 reps
"oars": 3x10 reps
Tues 6/09/09 update:
exercise bike (setting 3): 35:00 min
rebounder: 08:00 min
overhead tricep pulldowns: 3x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Wed 6/10/09 update:
exercise bike (setting 4): 25:00 min *** Increased setting
rebounder: 08:00 min
heel-raises: 3x12 reps
overhead tricep pulldowns: 3x12 reps
mini-squats/wall-slides: 2x10 reps
exercise bands:
standing pull-downs: 3x10 reps
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Thurs 6/11/09 update:
exercise bike (setting 4): 28:00 min
rebounder: 09:00 min
heel-raises: 3x12 reps
overhead tricep pulldowns: 3x12 reps
mini-squats/wall-slides: 2x12 reps
gym:
arm machine: 15:00 min
leg machine-quads: 2x12 reps
leg machine-hamstring: 3x15 reps
chest press (vertical): 3x15 reps
seated row: 3x15 reps
tricep: 3x10 reps
hip abductor: 3x10 reps
hip adductor: 3x10 reps
lateral rise/deltoids: 3x10 reps
exercise bands:
standing pull-downs: 3x12 reps
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
chair yoga session 2: 1 hr
Fri 6/12/09 update:
exercise bike (setting 4): 30:00 min
rebounder: 09:00 min
heel-raises: 3x15 reps
overhead tricep pulldowns: 3x15 reps
mini-squats/wall-slides: 1x10 reps
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
"punches": 3x15 reps
"oars": 3x15 reps
Sat 6/13/09 update:
exercise bike (setting 4): 31:00 min
rebounder: 09:00 min
heel-raises: 3x15 reps
overhead tricep pulldowns: 3x15 reps
mini-squats/wall-slides: 1x10 reps
gym:
leg machine-quads: 2x12 reps
leg machine-hamstring: 3x15 reps
chest press (vertical): 3x15 reps
chest press (delt/tricep): 1x10 reps
seated row: 3x15 reps
tricep: 3x10 reps
pool:
walking: 7 times forward and backward laps
pull-ups (partially out of the pool): 2x10 reps
mini-squats: 3x10 reps
pull-downs: 3x10 reps
oars: 3x10 reps
windmill: 1x10 reps
whirlpool 7:00 min
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
"punches": 3x15 reps
"oars": 3x15 reps
Sun 6/14/09 update:
exercise bike (setting 4): 35:00 min
rebounder: 09:00 min
heel-raises: 3x15 reps
overhead tricep pulldowns: 3x15 reps
mini-squats/wall-slides: 1x10 reps
exercise bands:
hip abductor: 3x15 reps
"punches": 3x15 reps
"oars": 3x15 reps
Mon 6/15/09 update:
exercise bike (setting 5): 18:00 min *** Increased setting
rebounder: 10:00 min
overhead tricep pulldowns: 3x15 reps
mini-squats/wall-slides: 1x10 reps
gym:
arm machine: 16:00 min
leg machine-quads: 2x12 reps
leg machine-hamstring: 3x15 reps
chest press (vertical): 3x15 reps
chest press (delt/tricep): 1x10 reps
seated row: 3x15 reps
hip abductor: 3x10 reps
hip adductor: 3x10 reps
tricep: 3x10 reps
exercise bands:
"punches": 3x15 reps
"oars": 3x15 reps
Tues 6/16/09 update:
exercise bike (setting 5): 20:00 min
rebounder: 10:00 min
heel-raises: 3x15 reps
overhead tricep pulldowns: 3x15 reps
mini-squats/wall-slides: 1x10 reps
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Wed 6/17/09 update:
exercise bike (setting 5): 24:00 min
rebounder: 4:00 min
heel-raises: 3x15 reps
overhead tricep pulldowns: 3x10 reps
mini-squats/wall-slides: 1x10 reps
gym:
arm machine: 16:00 min
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Thurs 6/18/09 update:
exercise bike (setting 5): 26:00 min
rebounder: 4:00 min
heel-raises: 3x15 reps
overhead tricep pulldowns: 3x10 reps
mini-squats/wall-slides: 1x10 reps
gym:
arm machine: 16:00 min
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
chair yoga session 3: 1 hr
Fri 6/19/09 update:
exercise bike (setting 5): 30:00 min
Sat 6/20/09 update:
exercise bike (setting 5): 35:00 min
heel-raises: 3x15 reps
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Mon 6/22/09 update:
exercise bike (setting 6): 19:00 min *** Increased setting
gym:
arm machine: 12:00 min
leg machine-quads: 2x10 reps (+20 lb weight)
leg machine-hamstring: 3x10 reps (+20 lb weight)
chest press (vertical): 3x15 reps
seated row: 3x15 reps
tricep: 3x10 reps (+25 lb weight)
pool:
walking: 10 times forward and backward laps
pull-downs: 3x10 reps
oars: 3x10 reps
whirlpool 7:00 min
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Tues 6/23/09 update:
exercise bike (setting 6): 25:00 min
gym:
arm machine: 15:00 min
leg machine-quads: 2x10 reps (+20 lb weight)
leg machine-hamstring: 3x10 reps (+20 lb weight)
chest press (vertical): 3x15 reps (+20 lb weight)
chest press (delt/tricep): 1x15 reps
seated row: 3x15 reps (+25 lb weight)
tricep: 3x10 reps (+25 lb weight)
exercise bands:
"punches": 3x15 reps
"oars": 3x10 reps
Wed 6/24/09 update:
exercise bike (setting 6): 30:00 min
rebounder: 4:00 min
overhead tricep pulldowns: 3x10 reps
mini-squats/wall-slides: 1x10 reps
exercise bands:
"punches": 3x15 reps
"oars": 3x10 reps
Thurs 6/25/09 update:
chair yoga session 4: 1 hr
Fri 6/26/09 update:
exercise bike (setting 6): 32:00 min
rebounder: 4:00 min
overhead tricep pulldowns: 3x10 reps
heel-raises: 3x15 reps
mini-squats/wall-slides: 1x10 reps
gym:
arm machine: 12:00 min
leg machine-quads: 2x10 reps (+20 lb weight)
leg machine-hamstring: 3x10 reps (+25 lb weight)
chest press: 3x10 reps
shoulder press: 2x10 reps
bicep curl: 2x10 reps
lat pull down: 3x10 reps
tricep: 3x10 reps (+25 lb weight)
pool:
walking: 3 times forward and backward laps
jogging: 5 times forward and backward laps
one-leg hops: 2:00 min
pull-downs: 3x10 reps
oars: 3x10 reps
windmill: 3x10 reps
pull-ups (partially out of the pool): 1x10 reps
whirlpool 7:00 min
exercise bands:
standing pull-downs: 3x15 reps
Sat 6/27/09 update:
exercise bike (setting 6): 35:00 min
rebounder: 4:00 min
overhead tricep pulldowns: 3x10 reps
heel-raises: 3x15 reps
mini-squats/wall-slides: 1x10 reps
gym:
arm machine: 15:00 min
leg machine-quads: 3x10 reps (+25 lb weight)
leg machine-hamstring: 3x10 reps (+30 lb weight)
chest press: 3x10 reps (+20 lb weight)
shoulder press: 2x10 reps (+15 lb weight)
bicep curl: 2x10 reps (+20 lb weight)
lat pull down: 2x25 reps (+25 lb weight)
tricep: 3x10 reps (+25 lb weight)
exercise bands:
standing pull-downs: 3x15 reps
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
"punches": 3x15 reps
"oars": 3x10 reps
Sun 6/28/09 update:
exercise bike (setting 7): 19:00 min *** Increased setting
rebounder: 4:00 min
overhead tricep pulldowns: 3x10 reps
heel-raises: 3x15 reps
mini-squats/wall-slides: 1x10 reps
exercise bands:
standing pull-downs: 3x15 reps
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
"punches": 3x15 reps
"oars": 3x10 reps
Mon 6/29/09 update:
exercise bike (setting 7): 25:00 min
rebounder: 4:00 min
overhead tricep pulldowns: 3x10 reps
heel-raises: 3x15 reps
mini-squats/wall-slides: 1x10 reps
gym:
arm machine: 10:00 min
leg machine-quads: 2x10 reps (+20 lb weight)
leg machine-hamstring: 3x10 reps (+30 lb weight)
chest press: 3x10 reps (+20 lb weight)
shoulder press: 2x10 reps (+20 lb weight)
bicep curl: 2x10 reps (+15 lb weight)
lat pull down: 3x15 reps (+25 lb weight)
tricep: 3x10 reps (+25 lb weight)
pool:
walking: 5 times forward and backward laps
pull-downs: 3x10 reps
oars: 3x10 reps
windmill: 3x10 reps
whirlpool 5:00 min
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
"punches": 3x15 reps
"oars": 3x10 reps
Tues 6/30/09 update:
exercise bike (setting 7): 28:00 min
rebounder: 4:00 min
overhead tricep pulldowns: 3x10 reps
heel-raises: 3x15 reps
mini-squats/wall-slides: 1x10 reps
gym:
arm machine: 10:00 min
leg machine-quads: 2x10 reps (+20 lb weight)
leg machine-hamstring: 3x10 reps (+30 lb weight)
chest press: 3x10 reps (+20 lb weight)
shoulder press: 2x10 reps (+20 lb weight)
bicep curl: 2x10 reps (+15 lb weight)
lat pull down: 3x15 reps (+25 lb weight)
tricep: 3x10 reps (+25 lb weight)
Wed 7/01/09 update:
exercise bike (setting 7): 30:00 min
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
"punches": 3x15 reps
"oars": 3x10 reps
Thurs 7/02/09 update:
gym:
arm machine: 14:00 min
leg machine-quads: 2x10 reps (+20 lb weight)
leg machine-hamstring: 3x10 reps (+30 lb weight)
chest press: 3x10 reps (+20 lb weight)
shoulder press: 2x10 reps (+20 lb weight)
bicep curl: 2x10 reps (+15 lb weight)
lat pull down: 3x15 reps (+25 lb weight)
tricep: 3x15 reps (+25 lb weight)
exercise bands:
hip abductor: 3x10 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Fri 7/03/09 update:
exercise bike (setting 7): 30:00 min
rebounder: 5:00 min
overhead tricep pulldowns: 3x10 reps
heel-raises: 3x15 reps
mini-squats/wall-slides: 1x10 reps
gym:
arm machine: 8:00 min
leg machine-quads: 1x25 reps (+20 lb weight)
leg machine-hamstring: 3x12 reps (+30 lb weight)
chest press: 3x10 reps (+20 lb weight)
shoulder press: 2x10 reps (+15 lb weight)
bicep curl: 1x25 reps (+15 lb weight)
lat pull down: 3x15 reps (+25 lb weight)
tricep: 3x15 reps (+35 lb weight)
pool:
walking: 6 times forward and backward laps
jogging: 5:00 min
one-leg hops: 1:00 min
pull-downs: 3x10 reps
oars: 3x10 reps
windmill: 3x10 reps
pull-ups/core (partially out of the pool): 1x10 reps
pull-downs: 3x10 reps
oars: 3x10 reps
windmill: 3x10 reps
mini-squats: 3x10 reps
whirlpool 8:00 min
exercise bands:
standing pull-downs: 3x10 reps
Sat 7/04/09 update:
exercise bike (setting 7): 32:00 min
exercise bands:
hip abductor: 3x10 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Sun 7/0/09 update:
exercise bike (setting 7): 35:00 min
exercise bands:
hip abductor: 3x10 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Mon 7/06/09 update:
exercise bike (setting 8, top level): 15:00 min *** Increased setting
rebounder: 5:00 min
overhead tricep pulldowns: 3x10 reps
mini-squats/wall-slides: 1x10 reps
exercise bands:
standing pull-downs: 3x15 reps
Tues 7/7/09 update:
exercise bike (setting 8, top level): 18:00 min
rebounder: 5:00 min
overhead tricep pulldowns: 3x15 reps
mini-squats/wall-slides: 1x10 reps
exercise bands:
standing pull-downs: 3x15 reps
hip abductor: 3x10 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Wed 7/8/09 update:
exercise bike (setting 8, top level): 25:00 min
rebounder: 5:00 min
overhead tricep pulldowns: 3x15 reps
mini-squats/wall-slides: 1x10 reps
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Thur 7/9/09 update:
exercise bike (setting 8, top level): 25:00 min
gym:
lat pull down: 3x15 reps (+25 lb weight)
tricep: 3x15 reps (+35 lb weight)
pool:
walking: 6 times forward and backward laps
jogging: 5:00 min
one-leg hops: 2:00 min
pull-downs: 3x10 reps
oars: 3x10 reps
windmill: 3x10 reps
pull-ups/core (partially out of the pool): 1x10 reps
pull-downs: 3x10 reps
oars: 3x10 reps
windmill: 3x10 reps
mini-squats: 3x10 reps
whirlpool 5:00 min
Fri 7/10/09 update:
exercise bike (setting 8, top level): 25:00 min
rebounder: 5:00 min
overhead tricep pulldowns: 3x15 reps
mini-squats/wall-slides: 1x10 reps
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Sat 7/11/09 update:
exercise bike (setting 8, top level): 25:00 min
rebounder: 5:00 min
overhead tricep pulldowns: 3x15 reps
mini-squats/wall-slides: 1x10 reps
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Mon 7/13/09 update:
exercise bike (setting 8, top level): 25:00 min
rebounder: 5:00 min
overhead tricep pulldowns: 3x15 reps
mini-squats/wall-slides: 1x10 reps
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Tues 7/14/09 update:
exercise bike (setting 8, top level): 27:00 min
overhead tricep pulldowns: 3x10 reps
mini-squats/wall-slides: 1x15 reps
leg machine-quads: 1x25 reps (+20 lb weight)
leg machine-hamstring: 3x12 reps (+30 lb weight)
chest press: 3x10 reps (+20 lb weight)
shoulder press: 2x10 reps (+15 lb weight)
bicep curl: 1x25 reps (+15 lb weight)
lat pull down: 3x15 reps (+25 lb weight)
tricep: 3x15 reps (+35 lb weight)
Wed 7/15/09 update:
exercise bike (setting 8, top level): 27:00 min
leg machine-quads: 1x25 reps (+20 lb weight)
leg machine-hamstring: 3x12 reps (+30 lb weight)
chest press: 3x10 reps (+20 lb weight)
shoulder press: 2x10 reps (+15 lb weight)
bicep curl: 1x25 reps (+15 lb weight)
lat pull down: 3x15 reps (+25 lb weight)
tricep: 3x15 reps (+35 lb weight)
Thurs 7/16/09 update:
exercise bike (setting 8, top level): 26:00 min
leg machine-quads: 2x10 reps (+20 lb weight)
leg machine-hamstring: 3x12 reps (+30 lb weight)
chest press: 3x12 reps (+20 lb weight)
shoulder press: 2x10 reps (+15 lb weight)
bicep curl: 3x10 reps (+15 lb weight)
lat pull down: 3x15 reps (+40 lb weight)
tricep: 3x15 reps (+35 lb weight)
Fri 7/17/09 update:
exercise bike (setting 8, top level): 30:00 min
overhead tricep pulldowns: 3x10 reps
heel-raises: 3x15 reps
mini-squats/wall-slides: 1x10 reps
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x15 reps
Sat 7/18/09 update:
exercise bike (setting 8, top level): 26:00 min
leg machine-quads: 2x10 reps (+20 lb weight)
leg machine-hamstring: 3x12 reps (+30 lb weight)
chest press: 3x12 reps (+20 lb weight)
shoulder press: 2x10 reps (+15 lb weight)
bicep curl: 3x10 reps (+15 lb weight)
lat pull down: 3x15 reps (+40 lb weight)
tricep: 3x15 reps (+35 lb weight)
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Tues 7/21/09 update:
exercise bike (setting 8, top level): 25:00 min
arm machine: 12:00 min
leg machine-quads: 2x10 reps (+20 lb weight)
leg machine-hamstring: 3x12 reps (+30 lb weight)
chest press: 3x12 reps (+20 lb weight)
shoulder press: 2x10 reps (+15 lb weight)
bicep curl: 3x10 reps (+15 lb weight)
lat pull down: 3x15 reps (+40 lb weight)
tricep: 3x15 reps (+35 lb weight)
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x15 reps
"oars": 3x15 reps
Wed 7/22/09 update:
exercise bike (setting 8, top level): 26:00 min
arm machine: 7:00 min
leg machine-quads: 2x10 reps (+20 lb weight)
leg machine-hamstring: 3x12 reps (+30 lb weight)
chest press: 3x12 reps (+20 lb weight)
shoulder press: 2x10 reps (+15 lb weight)
bicep curl: 3x10 reps (+15 lb weight)
lat pull down: 3x15 reps (+40 lb weight)
tricep: 3x15 reps (+35 lb weight)
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Thurs 7/23/09 update:
exercise bike (setting 8, top level): 26:00 min
arm machine: 7:00 min
leg machine-quads: 2x10 reps (+20 lb weight)
leg machine-hamstring: 3x12 reps (+30 lb weight)
chest press: 3x12 reps (+20 lb weight)
shoulder press: 2x10 reps (+15 lb weight)
bicep curl: 3x10 reps (+15 lb weight)
lat pull down: 3x15 reps (+40 lb weight)
tricep: 3x15 reps (+35 lb weight)
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Sat 7/25/09 update:
exercise bike (setting 8, top level): 16:00 min
Sun 7/26/09 update:
exercise bike (setting 8, top level): 16:00 min
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Mon 7/27/09 update:
exercise bike (setting 8, top level): 30:00 min
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Tues 7/28/09 update:
exercise bike (setting 8, top level): 30:00 min
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Wed 7/29/09 update:
exercise bike (setting 8, top level): 25:00 min
arm machine: 9:00 min
tricep: 3x15 reps (+35 lb weight)
bicep curl: 3x10 reps (+15 lb weight)
lat pull down: 3x15 reps (+40 lb weight)
shoulder press: 2x10 reps (+15 lb weight)
chest press: 3x12 reps (+20 lb weight)
leg machine-hamstring: 3x12 reps (+30 lb weight)
leg machine-quads: 2x10 reps (+20 lb weight)
Thur 7/30/09 update:
exercise bike (setting 8, top level): 36:00 min
arm machine: 9:00 min
tricep: 3x15 reps (+35 lb weight)
bicep curl: 3x10 reps (+15 lb weight)
lat pull down: 3x15 reps (+40 lb weight)
shoulder press: 2x10 reps (+15 lb weight)
chest press: 3x12 reps (+20 lb weight)
leg machine-hamstring: 3x12 reps (+30 lb weight)
leg machine-quads: 2x10 reps (+20 lb weight)
Fri 7/31/09 update:
exercise bike (setting 8, top level): 36:00 min
arm machine: 9:00 min
tricep: 3x15 reps (+35 lb weight)
bicep curl: 3x10 reps (+15 lb weight)
lat pull down: 3x15 reps (+40 lb weight)
shoulder press: 2x10 reps (+15 lb weight)
chest press: 3x12 reps (+20 lb weight)
leg machine-hamstring: 3x12 reps (+30 lb weight)
leg machine-quads: 2x10 reps (+20 lb weight)
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Sun 8/2/09 update:
exercise bike (setting 8, top level): 25:00 min
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Mon 8/3/09 update:
exercise bike (setting 8, top level): 30:00 min
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Tues 8/4/09 update:
exercise bike (setting 8, top level): 25:00 min
heel-raises: 3x10 reps
mini-squats: 1x10 reps
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Wed 8/5/09 update:
heel-raises: 3x10 reps
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
"punches": 3x10 reps
"oars": 3x10 reps
Thurs 8/6/09 update:
exercise bike (setting 8, top level): 25:00 min
heel-raises: 3x10 reps
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Sat 8/8/09 update:
exercise bike (setting 8, top level): 20:00 min
arm machine: 8:00 min
tricep: 3x15 reps (+35 lb weight)
bicep curl: 3x10 reps (+20 lb weight)
lat pull down: 3x15 reps (+40 lb weight)
shoulder press: 3x10 reps (+20 lb weight)
chest press: 3x12 reps (+30 lb weight)
leg machine-hamstring: 3x12 reps (+30 lb weight)
leg machine-quads: 3x12 reps (+20 lb weight)
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Mon 8/10/09 update:
arm machine: 9:00 min
tricep: 3x12 reps (+45 lb weight)
bicep curl: 3x12 reps (+20 lb weight)
lat pull down: 3x15 reps (+40 lb weight)
shoulder press: 3x12 reps (+20 lb weight)
chest press: 3x12 reps (+30 lb weight)
leg machine-hamstring: 3x12 reps (+30 lb weight)
leg machine-quads: 3x10 reps (+25 lb weight)
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Wed 8/12/09 update:
exercise bike (setting 8, top level): 20:00 min
heel-raises: 3x10 reps
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Thurs 8/13/09 update:
exercise bike (setting 8, top level): 10:00 min
heel-raises: 3x10 reps
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Fri 8/14/09 update:
arm machine: 7:00 min
tricep: 3x15 reps (+45 lb weight)
bicep curl: 3x10 reps (+20 lb weight)
lat pull down: 3x15 reps (+40 lb weight)
shoulder press: 3x10 reps (+20 lb weight)
chest press: 3x12 reps (+30 lb weight)
leg machine-hamstring: 3x12 reps (+40 lb weight)
leg machine-quads: 3x10 reps (+25 lb weight)
Mon 8/17/09 update:
exercise bike (setting 8, top level): 10:00 min
arm machine: 16:00 min
tricep: 3x15 reps (+45 lb weight)
bicep curl: 2x10 reps (+25 lb weight)
lat pull down: 2x25 reps (+40 lb weight)
shoulder press: 3x10 reps (+15 lb weight)
chest press: 3x12 reps (+30 lb weight)
leg machine-hamstring: 3x15 reps (+30 lb weight)
leg machine-quads: 3x10 reps (+30 lb weight)
exercise bands:
hip abductor: 3x10 reps
no money: 3x10 reps
shoulder pull-apart: 3x10 reps
Tues 8/18/09 update:
exercise bike (setting 8, top level): 20:00 min
heel-raises: 3x15 reps
arm machine: 18:00 min
tricep: 2x25 reps (+45 lb weight)
bicep curl: 3x10 reps (+20 lb weight)
lat pull down: 2x25 reps (+40 lb weight)
shoulder press: 3x10 reps (+20 lb weight)
chest press: 3x12 reps (+30 lb weight)
leg machine-hamstring: 3x15 reps (+40 lb weight)
leg machine-quads: 3x10 reps (+25 lb weight)
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Fri 8/21/09 update:
heel-raises: 3x15 reps
arm machine: 18:00 min
tricep: 2x25 reps (+45 lb weight)
bicep curl: 3x10 reps (+25 lb weight)
lat pull down: 3x10 reps (+55 lb weight)
shoulder press: 3x10 reps (+20 lb weight)
chest press: 2x10 reps (+40 lb weight)
leg machine-hamstring: 3x15 reps (+40 lb weight)
leg machine-quads: 3x12 reps (+25 lb weight)
Sun 8/23/09 update:
exercise bike (setting 8, top level): 15:00 min
heel-raises: 3x15 reps
arm machine: 9:00 min
seated rows: 2x10 (+30 lb weight)
tricep: 2x25 reps (+45 lb weight)
bicep curl: 3x10 reps (+25 lb weight)
lat pull down: 3x10 reps (+55 lb weight)
shoulder press: 3x10 reps (+25 lb weight)
chest press: 3x10 reps (+35 lb weight)
leg machine-hamstring: 3x12 reps (+40 lb weight)
leg machine-quads: 3x12 reps (+25 lb weight)
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Mon 8/24/09 update:
heel-raises: 3x10 reps
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Tues 8/25/09 update:
exercise bike (setting 8, top level): 10:00 min
heel-raises: 3x15 reps
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Thurs 8/27/09 update:
exercise bike (setting 8, top level): 23:00 min
heel-raises: 3x15 reps
arm machine: 12:00 min
tricep: 3x15 reps (+45 lb weight)
bicep curl: 3x10 reps (+25 lb weight)
lat pull down: 3x10 reps (+55 lb weight)
shoulder press: 3x10 reps (+25 lb weight)
chest press: 3x12 reps (+30 lb weight)
leg machine-hamstring: 3x12 reps (+40 lb weight)
leg machine-quads: 3x10 reps (+25 lb weight)
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Sat 8/29/09 update:
exercise bike (setting 8, top level): 20:00 min
heel-raises: 3x15 reps
arm machine: 10:00 min
tricep: 2x25 reps (+45 lb weight)
bicep curl: 3x10 reps (+25 lb weight)
lat pull down: 3x10 reps (+55 lb weight)
shoulder press: 3x10 reps (+25 lb weight)
chest press: 3x12 reps (+30 lb weight)
leg machine-hamstring: 3x15 reps (+40 lb weight)
leg machine-quads: 3x10 reps (+25 lb weight)
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Mon 8/31/09 update:
exercise bike (setting 8, top level): 10:00 min
heel-raises: 3x15 reps
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Wed 9/2/09 update:
heel-raises: 3x15 reps
Thurs 9/3/09 update:
exercise bike (setting 8, top level): 21:00 min
heel-raises: 3x15 reps
exercise bands:
hip abductor: 3x15 reps
no money: 3x15 reps
shoulder pull-apart: 3x15 reps
Sun 9/6/09 update:
heel-raises: 3x15 reps
tricep: 2x25 reps (+45 lb weight)
bicep curl: 3x10 reps (+25 lb weight)
lat pull down: 3x10 reps (+55 lb weight)
shoulder press: 3x10 reps (+20 lb weight)
chest press: 3x10 reps (+35 lb weight)
leg machine-hamstring: 3x12 reps (+40 lb weight)
leg machine-quads: 3x12 reps (+25 lb weight)
[9/9-9/12/09: Saybrook Grad school Orientation Conference; did a lot of walking each day, especially back and forth between the two hotels]
Tues 9/15/09 update:
exercise bike (setting 8, top level): 20:00 min
Wed 9/16/09 update:
exercise bike (setting 8, top level): 16:00 min
heel-raises: 3x15 reps
tricep: 2x25 reps (+45 lb weight)
bicep curl: 3x10 reps (+20 lb weight)
lat pull down: 3x10 reps (+55 lb weight)
shoulder press: 3x10 reps (+20 lb weight)
chest press: 3x12 reps (+30 lb weight)
leg machine-hamstring: 3x12 reps (+40 lb weight)
leg machine-quads: 3x12 reps (+25 lb weight)
Thurs 9/17/09 update:
exercise bike (setting 8, top level): 20:00 min
Fri 9/18/09 update:
heel-raises: 3x15 reps
Mon 9/21/09 update:
exercise bike (setting 8, top level): 20:00 min
heel-raises: 3x15 reps
arm machine: 10:00 min
tricep: 3x12 reps (+45 lb weight)
bicep curl: 3x10 reps (+20 lb weight)
lat pull down: 3x10 reps (+55 lb weight)
shoulder press: 3x10 reps (+20 lb weight)
chest press: 3x10 reps (+30 lb weight)
leg machine-hamstring: 3x12 reps (+40 lb weight)
leg machine-quads: 3x12 reps (+25 lb weight)
Fri 9/25/09 update
exercise bike (setting 8, top level): 15:00 min
Sat 9/26/09 update
exercise bike (setting 8, top level): 15:00 min
Mon 9/28/09 update
exercise bike (setting 8, top level): 17:00 min
heel-raises: 3x15 reps
Tues 9/29/09 update
exercise bike (setting 8, top level): 15:00 min
heel-raises: 3x10 reps
Wed 9/30/09 update
exercise bike (setting 8, top level): 25:00 min
heel-raises: 3x10 reps
Thurs 10/1/09 update
exercise bike (setting 8, top level): 22:00 min
heel-raises: 3x10 reps
Fri 10/2/09 update
exercise bike (setting 8, top level): 25:00 min
Mon 10/5/09 update
exercise bike (setting 8, top level): 20:00 min
heel-raises: 3x10 reps
Tues 10/6/09 update
exercise bike (setting 8, top level): 15:00 min
heel-raises: 3x10 reps
Mon 10/12/09 update
exercise bike (setting 8, top level): 20:00 min
heel-raises: 3x10 reps
Tues 10/13/09 update
exercise bike (setting 8, top level): 20:00 min
heel-raises: 3x10 reps
Thurs 10/15/09 update
exercise bike (setting 8, top level): 15:00 min
heel-raises: 3x10 reps
Sun 10/18/09 update
heel-raises: 3x10 reps
Tues 10/20/09 update
heel-raises: 3x10 reps
tricep: 3x10 reps (+45 lb weight)
bicep curl: 3x10 reps (+20 lb weight)
lat pull down: 3x10 reps (+40 lb weight)
shoulder press: 3x10 reps (+20 lb weight)
chest press: 3x10 reps (+30 lb weight)
leg machine-hamstring: 3x12 reps (+30 lb weight)
leg machine-quads: 3x12 reps (+25 lb weight)