I am sooo glad to be taking care of my health now. I almost scared this cold off already.(naturally) U see, longevity runs in my family. My grammie will be 107 next month!!! I took a break from all exercises for Sat. & Sun.. This week I stayed the same weight, but that's okay. I didn't meet my goal of -1 1/4 lbs.,but I didn't gain. Will start right back with my cardio & totalgym tomorrow morning. Meal#1 1/2c FF vanilla Dannon light& fit yogurt w/1TB. wheatgerm,1/4c All Bran, 1/4c. Kashi Go Lean Crunch & 1/2 banana (I forgot to put 1/2 scoop of protein powder in, so thats only 11 grams. Is that enough on a High Carb.

I started my Week 7 workouts a day early to fit in better with the holiday Monday and my week's schedule.
I had a long tiring shift today with loads of stair climbing so I reduced the intensity of my cardio to save my knees. I was surprised to see Super Sets on my workout sheet. That was a first for me. This session was heavy on the shoulders. My left shoulder was really tight and needed a lot of stretching through out the session. It happens to be the one I was rehabbing when I decided I needed to get back into shape and joined GHF. I took it easy with lighter weights and focused on the technique and slower movements. It worked. There was an abs super set also. This was the longest workout to date, so we'll see how I do in the morning.

Sunday, October 12, 2008

Treadmill 4.13 miles 62 min, 617 kcal
5k split 45:20
1 hr split 4.03 miles

Lifting
Incline DB Press 70x15, 90x15, 100x10
DB Flys 55x12, 70x12
Side Laterals 45x12, 40x10, 45x12
DB Shrugs 85x15, 85x15
1 arm triceps pressdowns 60x12, 80x10
1 arm DB triceps extensions 35x12, 40x10
Raised Leg Crunches BWx20, BWx20, BWx20

Note: Pikes Peak Ascent 7,815 ft
@ 6.5 hours, Vertical Ascent is 1,202 ft per hour on average
At 6,000' Pressure is 620 mm Hg (18% less than at sea level)
At 14,115' Pressure is 430 mm Hg (43% less than at sea level)