10/20/09
Warm Up
Tempo
120 +120+120+120
240 +240+240+240
240 +240+240+240
Cool down/ stretch
10/21/09
In Monterey, CA on the Pacific Ocean for a work conference for 2 days and ran EZ and walked for 50 minutes to check out the area.
10/22/09
Walked for 20 minutes
10/23/09
Weights
Squats
6 X 205lbs
6 X225lbs
5 X 255lbs
1 X 275lbs
6 X 225lbs
4 sets of Leg Curls
Bench Press
Warm up to 185 lbs
8 X 225lbs
8 X 225lbs
7 X 225lbs
6 X 225lbs
Superset of DB Bent over rows/ DB Lying Pull overs
Rows
8 X 35lbs
6 X 45lbs
6 X50lbs
6 X60lbs
Pull Overs
8 X 35lbs
8 X 40lbs
6 X 45lbs
6 X45lbs
3 sets of hanging leg raises (10 reps)
3 sets of Cable Machine wood chops R and L sides
10/24/09
Ran for 22 minutes EZ then walk for 10 and ran for 18 minutes EZ
1 Hour Qigong class