Workout Log

Even though I am on vacation this week, I still went to the MBNA Fitness Center to work out.

1. 5 minute warm-up on the Schwinn Airdyne
2. 12 repetitions at 65 pounds on the Nautilus Nitro Compound Row
3. 12 repetitions at 50 pounds on the Nautilus Nitro Overhead Press
4. 12 repetitions at 65 pounds on the Nautilus Nitro Lateral Raise
5. 12 repetitions at 110 pounds on the Nautilus Nitro Lower Back
6. 10 repetitions at 80 pounds on the Nautilus Nitro Abdominal
7. 12 repetitions at 50 pounds on the Nautilus Nitro Biceps Curl
8. 8 repetitions at 20 pounds on the Nautilus Nitro Triceps Extension
9. 12 repetitions at 4 on the Hoist Prone Leg Curl
10. 10 repetitions at 95 pounds on the Nautilus Nitro Leg Extension
11. 12 repetitions at 200 pounds on the Nautilus Nitro Leg Press
12. 4 repetitions at 80 pounds on the Nautilus Nitro Super Pullover
13. 10 repetitions at 120 pounds on the Nautilus Combo Lat Pulldown
14. 6 repetitions at 65 pounds on the Nautilus Nitro Vertical Chest
15. 5 repetitions at 50 pounds on the Nautilus Nitro Incline Press
16. 10 repetitions at 80 pounds on the Nautilus Nitro Seated Dip
17. 6 repetitions at 110 pounds on the Nautilus Nitro Adductor
18. 12 repetitions at 144 pounds on the Nautilus Nitro Abductor
19. 9 repetitions at 95 pounds on the Nautilus Nitro Pec Fly
20. 10 repetitions at 100 pounds on the Nautilus Nitro Rotary Torso
21. 12 repetitions at 140 on the Hoist Standing Calf
22. 5 minute cool-down on the Schwinn Airdyne

The standard disclaimer applies. Any set of twelve repetitions is really an indication that the weight was too light. Likewise, any set that is less then eight is an indication that I really need to work on this exercise because my lowball first guess was still too high. I would like to find the weight for each exercise where I can just manage eight repetitions and then work at that weight until I can get back to twelve. Stay at twelve for a few times — maybe three — and then increase the weight again.