12/18/08
Incline Pull Machine: 10x70, 10x90, 6x110
DB Reverse Incline Flyes: 10x10, 6x15, 6x17.5
Lower Back Machine: 10x80, 10x100, 10x110
Bicep Curl Machine: 10x25, 8x35, 6x45
DB Bicep Curl: 10x10, 10x12.5, 4x17.5

I realized today that the DB Flyes are actually shoulder exercises so I plan to replace those with DB incline rows or BB rows next time. Maybe both! I'm really in search of something effective for my back. Still working on this workout plan.

lucky_d

Today I did one more interval, did them ALL at 9.5 (up from 9), and still did the 10 at the end. I lowered the walking speed to 3 after reading that the recovery period really needs to be light enough to let you get your heart rate down before the next sprint.

3 min jogging @4.5
1 min running @6
1 min running @7.5
1 min walking @3.5
.5 min sprint @9.5
1.5 min walk @3
.5 min sprint @9.5
1.5 min walk @3
.5 min sprint @9.5
1.5 min walk @3
.5 min sprint @9.5
1.5 min walk @3
.5 min sprint @9.5
...

lucky_d

12/16/08
Chest Press Machine: 10x50, 10x65, 10x70
DB Bench Press: 10x15, 7x20, 4x22.5
DB Flyes: 12x10, 8x15, 4x17.5
DB Tricep Extension: 12x17.5, 8x25, 6x30
DB Lateral Raise: 10x7.5, 8x10, 5x12.5

12/9/08
Chest Press Machine: 10x50, 8x65, 6x70
DB Incline Flyes: 10x7.5, 10x10, 8x15
DB Tricep Extension: 10x15, 8x20, 8x25
DB Lateral Raise: 10x5, 10x7.5, 8x10

lucky_d

Did same HIIT as last time but increased the amount of time on the sprints by 5 seconds to allow for the speed of the treadmill to actually reach sprinting speed.

3 min jogging @4.5
1 min running @6
1 min running @7.5
1 min walking @ 4
.5 min sprint @9
1.5 min walk @4
.5 min sprint @9
1.5 min walk @4
.5 min sprint @9.5
1.5 min walk @4
.5 min sprint @9.5
1.5 min walk@4
.5 min sprint @10
3 min walk @3 (cooldown)

"donkey kicks" x 20 each leg
push ups x 10
...

lucky_d

12/14/08
Squat machine: 10x90, 10x120, 10x160
DB walking lunges: 10x20, 10x30, 7x50
BB deadlifts: 10x40, 10x60, 10x70
Leg press machine: 10x75, 10x90, 10x110
Standing calf: 10x50, 10x80, 8x100
Hip Abductor: 10x60, 10x80, 10x90
Hip Adductor: 10x60, 10x80, 10x90

12/7/08
Squat machine: 10x80, 10x100, 8x140
DB walking lunges: 10x20, 10x30, 6x50
BB deadlifts: 10x40, 10x60, 8x70
Leg press machine: 10x70, 8x90, 4x110
Standing calf: 10x50, 10x70, 10x90
Hip Abductor: 10x50, 10x70, 7x90
Hip Adductor:...

lucky_d