Workout Log

I went to the MBNA Fitness Center to work out again today. I normally go on Mondays, but yesterday was Memorial Day and the fitness center was closed.

1. 5 minute warm-up on the treadmill at 3.5 mph
2. 12 repetitions at 95 pounds on the Nautilus Nitro Compound Row
3. 8 repetitions at 65 pounds on the Nautilus Nitro Overhead Press
4. 9 repetitions at 75 pounds on the Nautilus Nitro Lateral Raise
5. 12¹ repetitions at 125 pounds on the Nautilus Nitro Lower Back
6. 12¹ repetitions at 80 pounds on the Nautilus Nitro Abdominal
7. 10 repetitions at 55 pounds on the Nautilus Nitro Biceps Curl
8. 12¹ repetitions at 45 pounds on the Nautilus Nitro Triceps Extension
9. 8 repetitions at 5 on the Hoist Prone Leg Curl
10. 12¹ repetitions at 95 pounds on the Nautilus Nitro Leg Extension
11. 10 repetitions at 240 pounds on the Nautilus Nitro Leg Press
12. 12¹ repetitions at 80 pounds on the Nautilus Nitro Super Pullover
13. 12¹ repetitions at 120 pounds on the Nautilus Combo Lat Pulldown
14. 6 repetitions at 80 pounds on the Nautilus Nitro Vertical Chest
15. 8 repetitions at 65 pounds on the Nautilus Nitro Incline Press
16. 12¹ repetitions at 80 pounds on the Nautilus Nitro Seated Dip
17. 12¹ repetitions at 95 pounds on the Nautilus Nitro Adductor
18. 12 repetitions at 155 pounds on the Nautilus Nitro Abductor
19. 11 repetitions at 95 pounds on the Nautilus Nitro Pec Fly
20. 12¹ repetitions at 100 pounds on the Nautilus Nitro Rotary Torso
21. 12² repetitions at 160 on the Hoist Standing Calf
22. 5 minute cool-down on the treadmill at 3.5 mph.

Standard Disclaimer: Any set of twelve repetitions is an indication that the weight could be too light. Likewise, any set that is less then eight is an indication that the weight is too high. Work out at the weight where you can just manage eight repetitions and then work at that weight until you can get back to twelve. Stay at twelve for a three times — as indicated by the superscript — and then increase the weight by 5 pounds.