my workout logs

september 2003

i've finally been able to break free of logs and journals (a major milestone in my workout routines). i still workout 4-6 times a week with a variety of activities. right now, a typical week consists of:

day 1:

• legs (1 hour)
• cardio kickboxing (90mins to two hours)

day 2:

• cardio bag attack (1 hour)
• cardio kickboxing (40 mins)

day 3:

• chest workout (machines/free weight combos)
• kickboxing technique and drills (pad work, partner work, shadow boxing, drills, 1 hour)

day 4:

• abs (45 mins)
• stretch

day 5:

• arm blast (1 hour, free weights and machines, including about 100 pull/chin ups)
• stretch

day 6:

• cardio kickboxing (90 mins)
• instructor training (40 mins)

day 7:

• off or easy swim to stretch, or stretch on exercise ball (abs, 100 push ups)

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september 2001

9.1 usual saturday off.

9.2 went to check out campbell pool to see if it was open, but it wasn't. so, sunday afternoon, in campbell:

goal: cardio only 90 mins

• 20 mins free standing runner
• 10 minute row
• 10 minute stairstepper
• 20 minute bike
• 30 minute descending run (15mins 4.3/15, 5 mins 3.5/10, 10 mins 3.0/1.0)

9.3 aftenoon, campbell, legs.

• 10 mins stairmaster warmup
• legs, 1 hour
• 20 mins freestanding run/cooldown
• 30 mins cardio, 60 mins weights.

9.4 afternoon, santa clara, abs

• 50 min ab work, machines (setups, semi-vertical crunches, trunk rotation, etc.)
• 60 mins intermediate step
• 15 mins ab work on floor, stretch, cooldown

9.5 afternoon, santa clara, shoulders and back

• 10 mins cross-trainer warmup
• 60 mins weights (shoulder press, pull downs, etc.)
• 20 mins freestanding runner

9.6 5000 yard swim at work:

• 1000 warmup
• 15x100 free kick with bladed fin
• 6x250 free (3 with pulls)
• 500 fly kick
• 500 real easy warmdown

9.7 freeweights!

• 10 mins stairstepper warmup
• 5x (25x20x15 lb ladders...12 reps each weight up and down)
• 5x 35 lb lateral cable pull downs
• 5x35 lb overhead cable arm curls
• 2x(3x(10x55) ) barbell wrists-to-chin pullups
• 2x(3x(10x60) ) barbell arm curls
• 3x(15x50lb) butterfly press
• 5x(15x40 lb) arm curldowns
• 20 mins easy freestanding runner

9.8 off

week starting 9.9

9.9 sunday: morning swim in campbell!

• 1000 warmup
• 10x50 freestyle kick with fins on the :50
• 10x50 fly-up/free-down swims with fins on the 1 minute
• 10x50 freestyle kick with fins on the :50
• 10x50 fly-up/free-down swims with fins on the 1 minute
• 4x250 free swims with 15 second rests between them, slow/med/fast pace
• 4x250 free pull with weighted mits with 15 second rests between them, fast/med/med pace
• 300 fly kick easy for stretch
• 200 super easy free warm down

9.10 monday

• Legs (1 hour)
• advanced step (1 hour 15 mins)

*note to self: don't kill yourself on legs and do step afterwards ;)

9.11. tuesday

• abs (1 hour)
• intermediate step...tough class to get through today, but it took my mind off my troubles for an hour.

9.12 wednesday

• body sculpting (1 hour) good stretching
• 30 mins cardio, not step :) maybe body sculpting class

9.13 thursday. swim at work:

• 1000 free warmup
• 15x100 freestyle kicks
• 6x250 weighted freestyle pulls
• 500 fly kick
• 500 warmdown
  (5000 yards0

9.14 friday

off.

9.15 saturday

off.

week starting 9.16

9.16 sunday

forgot my goggles, so i didn't swim, but i went to campbell in the afternoon and did freeweights for 60 mins and cardio for 60.

9.17 monday

back and shoulders (1 hour)

advanced step (1 hour)

9.18 tuesday

abs (1 hour)

intermediate step (1 hour)

9.19 wednesday

body sculpting (1 hour)

legs (1 hour)

9.20 thursday

5100 yard swim at work:

• 1000 warmup
• 15x100 free kicks
• 3x250 free swims
• 4x250 weighted pulls
• 500 fly kick
• 400 warmdown

9.21 friday

misc. freeweights, nice and easy.

October 2001

Had a great month of great muscle and cardio gains! started taken isopure which seems to help a lot.

November 2001

Had the stomach flu the week of thanksgiving, but starting back up monday, november 26th!

Jan/Feb 2002

Yes i'm still working out, though i've added several new sets and combos to my daily routines. i'll update this Real Soon Now.

march 2000

3.24 sunday

swim 5500 yards

• 1000 warmup
• 10x50 kick intervals :50 (w/fins)
• 10x50 swim fly up/free down swim 1:00 w/fins
• 15x100 free 1:50
• 500 fly kick
• 4x250 free w/weights
• 500 warm down