| 12/31/2010 |
|
|
|
|
| Resistance Exercise / Wt |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
| |
reps |
reps |
reps |
reps |
| Flat bench d-bell press/20lb |
10 |
10 |
10 |
10 |
| |
|
|
|
|
| Low-incline d-bell press/15lb |
7 |
5 |
7 |
5 |
|
|
|
|
|
| Wide grip(WG)pulldown/90lb |
10 |
10 |
10 |
6 |
|
|
|
|
|
| Close grip(CG) cable row/75lb |
6 |
6 |
5 |
5 |
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
| 12/31/2010 |
|
|
|
|
| Aerobic Training |
|
|
|
|
|
Speed |
Time |
|
Ending heart rate |
| Treadmill (Work Phase) |
4.4 mph |
5 minutes |
|
160 bpm |
| |
|
|
|
|
| Treadmill (Recovery Phase) |
2.2 mph |
5 minutes |
|
138 bpm |
| |
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
| 1/7/2011 |
|
|
|
|
| Resistance Exercise / Wt |
Set 1
reps
|
Set 2
reps
|
Set 3
reps
|
Set 4
reps
|
| Flat bench press (bar)/135lb |
6 |
6 |
5 |
exhausted |
|
|
|
|
|
| WG pulldown/90lb |
10 |
10 |
10 |
10 |
| |
|
|
|
|
| CG row/90lb |
10 |
10 |
exhausted |
|
| |
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
| 1/7/2011 |
|
|
|
|
| Aerobic Training |
|
|
|
|
| |
Speed |
Time |
|
Ending heart rate |
| Treadmill (Work Phase) |
4.4 mph |
6 minutes |
|
158 bpm |
| |
|
|
|
|
| Treadmill (Recovery Phase) |
2.2 mph |
5 minutes |
|
126 bpm |
