Workouts
September 2004 Workouts	October 2004 Workouts	November 2004 Workouts
December 2004 Workouts

August 2004 Workouts

Now that the sun is going down sooner, and it is harder to get home from work and finish dinner in time to fit in an evening bike ride, I have been turning once again to the YMCA for workouts. Also, the weather lately has been unseasonably cold. I have found that I prefer higher temperatures for bike workouts.

I worked out at the YMCA all last Fall, Winter, and part of Spring to keep in shape, and build strength and endurance. I also began weight-lifting. This year, I am not going to do as much lower body weight work. Upon advice from my doctor regarding my knees, I am going to focus on lower body weight work which strengthens the muscles which support the knees.

Week 1 - August 9th - 15th

Tuesday, August 10 - YMCA

Leg Extension: 3 x 10 - 50/60/65

Leg Curl: 3 x 10 - 60/80/90

Stair machine: 30 min, 282 cal (5/3, 10/4, 10/5, 2/6, 3/5)

Stationary bike : 15 min, 215 cal

Total: 45 min, 497 cal

Wednesday, August 11 - YMCA

Stair machine: 35 minutes, 312 calories (10/3, 10/4, 10/5, 5/4)

Saturday, August 14th

Biking - Saturday, August 14

Sunday, August 15 - YMCA

Leg Extension: 10 x 3, 60/ 70/90 (mistake! meant to do 80)

Leg Curl: 10 x 3, 60/80/100

Stairs: 30 min, 310 cal, (5/3, 5/4, 5/6, 5/7, 5/8, 5/7)

Week 2 -- 16th through 22nd

Monday, August 16th

Biking - Monday, August 16 - 19.73 miles

Note: Was watching a lot of Olympics, so not much exercise

Sunday, August 22nd

Biking - Bicycling in the Pennsylvania Alps

Week 3 -- 23rd through 29th

Wednesday, August 25th - YMCA

Leg Extension: 3 x 10 - 50/60/70

Leg Curl: 3 x 10 - 60/80/90

Stairs: 30 min, 312 cal

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Thursday, August 26th - YMCA

I was pretty tired tonight - sleepy, and worn out from last night's workout; it was also really hot in the gym.

Leg Extension: 3 x 10 - 55/60/65

Leg Curl: 3 x 10 - 65/75/85

Stairs: 30 min, 263 calories

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Saturday, August 28th - YMCA

Leg Extension: 3 x 10 - 55/60/65

Leg Curl: 3 x 10 - 65/75/85

Stairs: 30 min, 301 cal

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Sunday, August 29th - YMCA

Stairs: 30 min, 293 cal

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Week 4 -- Aug 30th through Sept. 5th

Tuesday, August 31st - YMCA

Leg Extension: 3 x 10 - 55/65/70

Leg Curl: 3 x 10 - 65/75/85

Stairs: 30 min, 293 cal

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Workouts
September 2004 Workouts	October 2004 Workouts	November 2004 Workouts
December 2004 Workouts