Strength

Abdominals - 3 sets; 15 reps
Biceps - 4 sets; 10 reps

MS Walk

Cardio

Walk - 1 hr 15 minutes

Carido

Walk - 13 minutes (3.7mph @ lvl 7)
Run - 8 minutes (5.4mph @ lvl 3)

Strength

Abdominals - 4 sets; 15 reps

Cardio

Walk - 20 minutes (leisure walk outside)
Walk - 20 minutes (treadmill; 3.7mph; lvl 7)
Bike - 20 minutes

Strength

Abdominals - 4 sets; 15 reps

Nutrition

Breakfast - 1/2 slice brown toast w/ strawberry jam & 1/2 carrot muffin
Morning Snack - banana; slice of apple coffeecake; 3 cups coffee
Lunch - Fried Chicken - 3 drumsticks, 1 wing; potato & macaroni salad
Snack - asian rice cracker; wine tasting; piece of chocolate
Supper - Mandarin Chicken Salad (wendy's)

Cardio

Walk - 25 minutes
Run - 20 minutes

Strength

Abdominals - 4 sets; 15 reps

Nutrition

Breakfast - Shiloutte Cherry Yogurt Cup; 2 cups watermelon; mug of coffee
Lunch - Roast Beef Sandwich on Flax with lettuce, tomatoes, cukes, sprouts
Supper - Chipolte Chicken & Bacon Salad (boston pizza), and 1 slice garlic toast

Cardio

Run - 15 minutes (5.4mph)
Walk - 5 minutes (3.9mph)

Cardio

Walk - 45 minutes (brisk walk along Dawson Creek, BC)

Strength

Abdominals - 4 sets; 15 reps

Nutrition

Breakfast - glass of milk; cinnamon buns; coffee; tea
Lunch - Broccoli/Cheddar Chowder - Chili's
Supper - Domino's Pizza - Special Veggie (4 slices); 500ml Chocolate Milk

Knee Still Hurting

Cardio

Run - 9 minutes (5.4 mph)
Walk - 11 minutes (4.1 mph)

Cardio

Run - 18 minutes (5.5 mph)
Walk - 2 minutes (3.9 mph)
Bike - 20 minutes (7.5 mph @ lvl 3)

Strength

Abdominal Curl - 3 sets; 12 reps (40lbs)
Seated Dip - 3 sets, 12 reps (50lbs)
Bicep Curl - 3 sets; 10 reps (30lbs)
Lat Pulldown - 3 sets; 12 reps (70lbs)

Nutrition

HR Conference @ Riverside Country Club
Bun; Veggies & Dip; Carrots; Broccoli/Cauliflower Au Gratin; Oven Roasted Potatoes; Pork Loin (1 slice); Roast Beef (1 slice); 2 cups decaf coffee; slice of carrot cake

Damn Knee

So far I have not reached my weekly goal of trying to do a 20 minute run 3x a week. Mostly due to my crappy knee, which I have decided is not mending itself, and I need someone professional to take a look at it.

I am still going to keep it as my April Goal, however it may be difficult. I probably should set another one to work on.

Cardio

Run - 7 minutes (5.5mph)
Walk - 13 minutes (3.9 mph @ lvl 7)


Strength

Abdominal Curl - 3 sets; 12 reps (40 lbs)


Nutrition

Breakfast - one shiloutte raspberry yogurt cup; strawberries; pinapple; mug of coffee
Morning Snack - Banana Muffin; mug of coffee
Lunch - Clubhouse on brown; bowl of tomato orzo soup; puff wheat square
Supper - Salad with green onions, tomatoes, cukes, light sundried tomato and oregano; 3 pieces havarti cheese; 5 multigrain rice crisps

Today's Tip

Add 5 minutes to your regular workout each week for a month, and you will burn more calories easily.

weigh day

Well today is the dreaded weigh day. I was a little worried, as I haven't been eating all the great over the last couple of weeks - especially when I was in Calgary. However I have been keeping up with my exercises as best I can.

However, becoming sick this week didn't really help on the exercise front. That has been lacking. As well, my knee has been really acting up, not sure what is wrong with it.

Due to my sickness this week I haven't been eating a whole hell of a lot, so that probably would account for my weight lose.

Lbs Lost

3

Hoorrah! Keep up the good work!

Still Sick

I am still sick, however I did attempt some type of activity. I went for a leisurely walk around campus with John tonight.

Cardio

Walk - 1 hour

Yucky...getting sick, I think.

Well, so much for my planned day at the gym. Looks as though I am getting a sore throat, and who knows what that will turn into.

I did manage to fit in some exercise.

Cardio

Run - 13 minutes (5.4mph)
Walk - 7 minutes (3.9mph @ lvl 7)

Strength

Abdominal Curl - 3 sets; 12 reps (40 lbs)
Back Extension - 3 sets; 12 reps (70 lbs)
Inner Thigh - 3 sets; 12 reps (110 lbs)
Outer Thigh- 3 sets; 12 reps (120 lbs)

Cardio

Treadmill Walk - 20 minutes (3.8 mph @ lvl 7)
Bike - 20 minutes (7.5 mph)

Strength

Abdominal Curl - 3 sets; 12 reps (40 lbs)
Seated Dip - 3 sets; 12 reps (50 lbs)
Bicep Curl - 3 sets; 10 reps (30 lbs)
Tricep Extension - 3 sets; 12 reps (25 lbs)
Lat Pulldown - 3 sets; 12 reps (70 lbs)

Tired and Hurting

Didn't quite make my 20 minute run today, which I had planned on. Due mostly to my hurt knee, and some tiredness (stupid City of Heroes).

Today marks the first week of April where I hope to accomplish 3 - 20 minute runs. My knee does seem to feel a little better after running and walking on it. I guess we will see if it improves later on this week.

Cardio

Run - 12.5 minutes (5.5mph)
Walk - 7.5 minutes (3.9mph)

Strength

Abdominal Curl - 3 sets; 12 reps (40lbs)


Snacks
Popcorn & Rootbeer