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I've been working at the VA Hospital for 3 weeks now. Two weeks ago, another student and I decided to take full advantage of the gym there. We started off slow. I was walking about 3-4 mph with an incline of 1-2%, doing no more than 20 sit ups TOTAL, doing bicep curls with only 5lbs, and no other strength training at first. But we are both seeing and feeling positive changes in our bodies. I'll be keeping track of my routine here.
I stopped eating after 7pm (I have done this before), but if I'm extremely hungry at night I'll eat something light & healthy: a tuna sandwich (tuna on whole wheat bread and mustard, PB&J on whole wheat, etc.). I'm updating my recipe page. I've also joined the The 50 Million Pound Challenge, although for me it is not about a certain weight. It is about feeling good! Don't forget to stretch, warm up & cool down

Click here to see my food diary

Date (length)
Cardio
Strength
Abs
06/15/07 (1 hr)
2 mi, 3-5 mph, incline 0-3.5% (35 min)
Triceps 2 reps of 10 with 8lb weights backwards, 1 rep of 10 with 15lbs overhead; Quads 60lbs on machine 2 reps of 10; Bench press 2 reps of 10 with total of 30lbs on bar; 10 Chest presses with 15lbs per hand; Lats (on machine) 1 rep of 10 with 40lbs
Abs: 3 reps of 10 full situps, 1 rep of crunches (lower abs), 2 reps of obliques on each side
06/16/07 (late night, 30 min)
Rest Day
Biceps 2 reps of 10 with 8lbs
4 reps of 10 full situps, 2 reps of 10 obliques on each side
06/17/07 (early AM, 45 min)
2 mi trail with steep hills, mixed sprints, jogging, and walking (38 mins); 3 smaller downhills + 1 LARGE uphill to the park. Level ground at the park, 1 large downhill + 3 smaller uphills back to my place. (attempted to sprint 100yds downhill on my way to level ground and my left knee gave out for a little while)
Lats 1 rep of 20 with 8lbs, Delts 1 rep of 5 butterflies (hoping to build up to 4 reps of 5)
2 reps of 10 full situps

If your goal is to build muscles, then use heavier weights for strength training and do more reps (e.g. 8 reps of 5-10). If your goal is to stay toned & burn fat, use lighter weights and increase the number of exercises in each rep (e.g. 4 reps of 10-15).


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