My daily workout
Began on 1/26/03
Houston Wellness Center
#1 - Stretches
#2 - The "NU-Step"
(Click pic to see demo)
Began with:
3 sets of 3min at level 4
2/14/03
Interval training:
5 min level 5,  2 min level 7, repeat 5 times for total of 30 min.
3/22/03
Increased to 40 minutes, level 6, then 7 for 2 minutes
4/8/03
Increased to Level 7... 5 min. @ 130 revs, then 2 min. @ 150+ revs., 30 min total.
4/11/03
Increased to level 7 for 5 mins., level 8 for 2 mins.
4/18/03
Dropped Nu-Step... was at level 8, and 9 for 2 minutes, and wasn't getting tired.
#3 - Lifecycle -
Started 4/1/03 with 1 minute level 2
4/7/03
Level 2, 5 mins.
4/11/03
Level 2, 7 mins.
4/18/03
NEW program - 10 mins, Bar-Up routine, 10 more min., 2 circuits of weights, 5 more mins. Level 2
4/21/03
Up to (2) 15 minute rides.
4/24/03
Up to one 30 minute ride!
9/5/03
30 minute Interval, Level 2, then 4
#4 - Bar Up routine
4/18/03
20 "Bar-up" squats
20 reps Tricepextensions
20 bicep curls
repeat tricep
repeat bicep curls
20 "Bar-up" squats
No resting during this.
4/28/03
Increased to 25 Bar-ups
6/01/03
Quit this due to knee probs
#5 - Dumbells -
Side/front lift
started 2 sets 3lb 10 reps
2/14/03
2 sets, 5lbs., 20  reps
3/22/03
Doubled all sets, with a 30 second rest between.
Now I do 15 reps, 5 lbs, rest 30 seconds, 15 more, then repeat after NU-Step is done.
4/18/03 - Dropped
Bicep curls
Started 2 sets 5lbs 10 reps
2/14/03
2 sets 15lbs, 20 reps
02/26/03
Up to 20 lbs, down to 15 reps
3/22/03
15 lbs, 20 reps, rest 30 sec., 20 more, then repeat after Nu-Step
4/18/03
15 lbs, part of Bar-up routine.
4/22/03
Up to 20 pounds
6/1/03
Switched to Bicep machine
Tricep extensions
started -  none
2/14/03
2 sets, 8 lbs 15 reps
3/22/03
Same as bi-cep... doubled everything
4/18/03
Part of Bar-up routine
4/21/03
Up to 10 lbs, 15-20 reps
6/1/03
Switched to Bicep machine
#6 - Machines
4/18/03 - New Routine
All machines are now done in a circuit, and the curcuit is repeated without a rest.
Leg Press Machine
Started 3/3/03
2 sets 20 reps 190 lbs.
3/17/03 - up to 210lbs.
3/22/03
Cancelled due to knee problems
4/18/03
20 reps 190 lbs
5/08/03
Dropped
Lower Back Crunch
Started 4/28/03
60 lbs, 15 reps
5/08/03
Dropped
Abdominal Crunch
Started 4/28/03
40 lbs, 15 reps
5/08/03
Dropped
Abdominal Twist
Started 4/28/03
37 lbs, 15 reps each side
5/08/03
Dropped
Chest (Press) Machine
Started 3/8/03
2 double sets (different hand positions) of 20 reps (40 total per set) at 60 lbs.
3/17/03 - up to 70lbs
3/22/03 - up to 80 lbs
4/18/03 - 90 lbs.
4/21/03 - Up to 100 lbs
Pec Fly
4/18/03
20 reps, 35 lbs.
4/21/03
Up to 45 lbs
5/1/03
Up to 2 sets, 50 lbs
Rear Deltoid
4/18/03
20 reps, 40 lbs
5/1/03
Up to 2 sets, 45 lbs
Lat Pulldown
4/18/03
20 reps, 70 lbs, 1st set front, 2nd rear of neck
5/1/03
Up to 80 lbs
Lateral Raise (shoulder)
4/18/03
20 reps, 15 lbs
5/1/03
Up to 2 sets, 15 lbs
Shoulder Press
4/18/03
20 reps, 30 lbs
4/21/03
Up to 40 lbs
5/1/03
Up to 2 sets, 40 lbs
"Bar-Up" squats
Started 2 sets 10 reps
2/14/03
4 sets 20 reps
03/03/03
Dropped down to 3 sets due to added leg press.
3/22/03
Back up to 4 sets of 20
4/11/03
Up to 4 sets of 30 ea.
4/18/03
New routine -
2 sets of 20 as part of "Bar-up" routine
4/25/03
Up to 25 reps
6/1/03
Dropped
8/15/03
Added 15 minutes on Treadmill
8/15/03
Added Abs and Flexibility Class