Workout 01/03/2012 through 01//2012

01/03/2012 (Anderson)

Crosstrainer:  time:  22 mins, distance: 1.73 miles , steps: 2783 , calories: 339.9

Treadmill:  time:  11 mins, distance 0.60 mikes, calories: 125.8

Lateral Pull-Down (free weights):  5 reps of 12 at 60 lbs

Strive Leg Extension:  5 reps of 12 at 65 lbs

Strive Leg Curl:  5 reps of 12 at 70 lbs

Strive Back Extension:  5 reps of 12 at 180lbs

Strive Pec/Rear Fly/Delt:  5 reps of 12 at 70 lbs

Chest Press/lift (free weights) where I bend at a 45 degree angle arms extended and lift weight to my chest:  3 reps of 12 with 30 lb weight (barbell)

Assisted Push-ups with bar at 3rd peg (I can’t do push ups from the floor, so I do assisted push ups from an elevated bar, on the 3rd peg the bar is approximately 2.5 feet from floor)

12/30/2011 (Forest)

Crosstrainer:  time:  22 mins, distance: 1.68 miles , steps: 2699 , calories: 325.0

Treadmill:  time:  11 mins, distance ????, calories: 107.5

Lateral Pull-Down (free weights):  5 reps of 12 at 60 lbs

Tricep Pull-Down (free weights):  5 reps of 12 at 50 lbs

Strive Angled Calf:  5 reps of 12 at 160 lbs

Squats with 10 lb weight, 5 reps of 12

Bicep curl with 10 lb weight, 5 reps of 12

Tricep curl with 10 lb weight, 5 reps of 12

Lateral arm lifts 5 reps (3 each, beginning lift from front, then side, then back) with 5 lb weight in each hand

Assisted Push-ups with bar at 3rd peg (I can’t do push ups from the floor, so I do assisted push ups from an elevated bar, on the 3rd peg the bar is approximately 2.5 feet from floor)

3 reps of 12

12/31/2011 (Forest)

Crosstrainer:  time:  22 mins, distance: 1.66 miles , steps: 2668 , calories: 319.0

Treadmill:  time:  11 mins, distance ????, calories: 107.5

Lateral Pull-Down (free weights):  5 reps of 12 at 60 lbs

Strive Bicep Curl:  5 reps of 12 at 40 lbs

Strive Chest Press:  5 reps of 12 at 70 lbs

Strive Leg Extension:  5 reps of 12 at 65 lbs

Strive Leg Press:  5 reps of 12 at 145 lbs

Crunches:  5 reps of 12

Planks:  3 reps for 40 seconds each

Ball lift with green ball between ankles:  3 reps for 30 seconds each

01/01/2012

Took today off

01/02/2012 (Forest)

Crosstrainer:  time:  22 mins, distance: 1.67 miles , steps: 2598 , calories: 321.7

Treadmill:  time:  11 mins, distance ????, calories: 117.7

Strive Rotary Torso:  5 reps of 12 at 40 lbs right

5 reps of 12 at 40 lbs left

Strive Leg Extension:  5 reps of 12 at 65 lbs

Strive Leg Press:  5 reps of 12 at 145 lbs

Strive Angled Calf:  5 reps of 12 at 160 lbs

Strive Inner/Outer Thigh:  10 reps of 12 at 100 lbs (5 inner and 5 outer)

Lateral Pull-Down (free weights):  5 reps of 12 at 60 lbs

Tricep Pull-Down (free weights):  5 reps of 12 at 50 lbs

Lateral Shoulder Press (free weights):  3 reps of 12 at 10 lbs

Lunges with 8 lb weight in each hand, 2 reps of 5

Reverse Lunges with 8 lb weight in each hand, 2 reps of 5

Squats with 10 lb weight, 2 reps of 12, no more balance problems with this one

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Week #15 Results (GAIN)

Height: 5’3″

268.2 lb

0.6 lbs gain

47.5 BMI

TOTAL LOST:  30.0 lbs

I find this unacceptable, even if I understand that fluctuations in weight are all part of being human, this also indicates to me that my caloric input for this week was greater than my output, and I can absolutely believe that.