Most recent workout day
Incline Flys 15x30, 12x40, 12x40
Decline Bench Press 12x45, 12x65
Shoulder Press 12x30, 12x40, 10x50
Upright Row 15x40, 12x50
Bent over lateral raise 12x10
Shrugs 80x20, 80x15, 80x15
Kickbacks 15x15, 15x20
Triceps Rope Pushdown 15x40, 12x50
Oblique Crunches 40, 40
Cable Crunches 20x40, 15x50
eliptical xtrainer 25 min, L11, 3.6km, 440cal (Knees feel good)
stretches calves, quads, hips, spine, abs, shoulders, Shoulder and knees feels good
Finished with a 15 minute sauna and feeling pretty good

Tuesday, Sept 30th 2008
Treadmill 3.20 miles, 528kcal, 51m36s 3.7mph ave, 0.6 incline ave, 16:12min/mile, 133bpm, 109ft vertical

Lifting
Bench Press 45x15, 135x15, 225x8, 315x8
Life Fitness Military 100x15, 140x12

cooked up 10 pounds of chicken yesterday and boiled two dozen eggs - still need to get the sandwiches and salads made.
devoured both veggie trays in a matter of days and picked up some cucumbers, radishes, celery and carrots to refill my trays :)

I have set my workout plans & goals for October in motion this morning & did 25 min. on my treadmill @ 10% incline w/ speed 3.0 & followed with my totalgym (all exercises @ 2 sets w/ 12 reps.)Incline Bicep Curl,Reverse Grip Seated Bicep Curls,Parallel Grip Lat Pull-Down,Prone Reverse Fly,Hip Adduction & Leg Thrust---Meal#1 rice cake w/ natural PB&J-(cal. 250)--Meal#2 Whole Grain Pancakes w/protein powder, I can't believe spray butter & SF syrup-(cal.250)--Meal#3 brown rice W/onion,garlic,chicken & peas-(cal.320)& 3 lg. decaf coffee-(cal.180)=1000 CALORIES so far, will finish this later.----Back again, Meal#4 Broiled Flounder w/lemon,salad w/ 1&1/2 TBS.

Wednesday, Oct 1, 2008 Training

Treadmill 3.18 miles, 625kcal, 55m48s, 3.4mph ave, 4.4 incline ave, 17:38 min/mile, 128hr, 738ft vertical

Note: Pikes Peak Ascent 7,815 ft
At 6,000' the pressure is 620 mm Hg (18% less than at sea level)
At 14,115' the pressure is 430 mm Hg (43% less than at sea level)

I was a little slower today then yesterday but burned over 100 more calories due to the vertical increase from 109 feet yesterday to 738 feet today. My goal was to scale a height equivalent to the Arch in St. Louis which, I believ