Day 13 - 9/22/07

Got back on track today!

Lunch - 11:00 am
Ham sandwich on wheat bread
Banana
Quaker Choc. Chip granola bar

20 oz. Mtn. Dew

Dinner - 6:00 pm
Skinless chicken breast
Baked rousset potato
Applesauce

Total water - over 180 oz.

Exercise:

I had to make up for Wednesday, so I did my second group of circuit exercises. I did three sets of each with 30 seconds between sets. I don;t know if it was because I was finding the upper weight limits for these exercises, or because of the shorter rest time, but I was EXHAUSTED at the end! I also hit the Stairmaster for 20 minutes before doing resistance training, and that was tiring as well.

Stairmaster Levels 1-7 - 20 minutes

Incline Press: 40 lbs., 15 reps - 45 lbs., 15 reps - 50 lbs., 15 reps
Ball Crunch: 8 lbs., 15 reps (3)
Smith Squat: 70 lbs., 15 reps - 75 lbs., 15 reps - 80 lbs., 15 reps
Asst. Pull-up: 155 lbs., 15 reps - 140 lbs., 12 reps - 140 lbs., 12 reps
Rev. Incline DB Flyes: 15 lbs., 15 reps - 20 lbs., 15 reps - 20 lbs., 13 reps
BB Seated Calf Raises: 60 lbs., 15 reps - 70 lbs., 15 reps - 90 lbs., 15 reps
Wide grip BB Curl: 50 lbs., 15 reps - 60 lbs., 12 reps - 60 lbs., 13 reps
Overhead BB Ext.: 40 lbs., 15 reps - 50 lbs., 12 reps - 50 lbs., 13 reps
DB Side Bends: 30 lbs., 15 reps - 40 lbs., 12 reps - 40 lbs., 12 reps