Week 4

Nov 25- Nov 30th

Sunday: I decided that I'll make it a rest day since my body is aching. Mostly it's my legs. Considering I haven't had a rest day ,I figure today would be a perfect day to take advantage of resting, relaxing and stretching. My body is feeling stronger and I'm enjoying myself working out. I'm looking forward to tomorrow. I did consumed 68 oz of water.

Monday: I did the Airfield this A.M. I had every intention to try and run the whole thing or at least run as farther than what I did last time. But wouldn't you know it, I roll my left foot. I wasn't the only one a solider was running and notice he did the same thing. I wonder if that part of the ground isn't level. I still ran as far as I could but had to start walking. I eventually start back running didn't feel any pain. Since I wasn't able to go to the gym this a.m. after my run due to a dental appointment. I went to the gym this afternoon.

My work consists of the following......
4 set of 25 Hip Abduction @ 65 lbs working the inner thigh
4 set of 12 Hip Adduction@ 65 lbs working the outer thigh
4 sets of 12 Leg press @160 lbs working the quadriceps,hamstrings/glute muscle
4 sets of 12 Leg extension @65 lbs working the quadriceps
4 sets of 12 Prong leg curls @35 lbs working the hamstring
4 sets of 12 squats @ 100lbs weights on the squat machine
30 minute on the dread mill to see how my foot reacts to running on it.
Consumed 68 oz of water.

Tuesday: Today was Arm workout. But My body was sooo craving running. I think that's a great thing. However I had to channel that energy somewhere else. Didn't go to the gym but did all my exercise at home...
Using the 15 pound dumbbells I did 3 set of 12 reps of the following:
Triceps Kickback
standing kickback
chair dips( working the triceps) didn't use dumbbell
seated curls(working the biceps)
over head extension (working the triceps)
Hammer curls (working the biceps)side lateral raise
3 sets of 12 push up
Consumed 34 oz of water

Wednesday: Today I decided to run 2 miles around the neighborhood this a.m.. I had no problem getting up. I set my alarm for 4:45 a.m. and left at 5:05a.m. I think I like running on the airfield better. Overall it was a productive morning.
No water consumed.

Thursday: I didn't get up this morning to go exercise. I had the energy but didn't feel like getting out of bed. So I opt to go to the gym this evening. Since I didn't do any leg workout yesterday, I decided to incorporate my leg workout along with my Arm workout. My work out routine at the gym consist of........................................
Legs
4 set of 25 Hip Abduction @ 65 lbs working the inner thigh
4 set of 12 Hip Adduction@ 65 lbs working the outer thigh
4 sets of 12 Leg press @160 lbs working the quadriceps,hamstrings/glute muscle
4 sets of 12 Leg extension @65 lbs working the quadriceps
4 sets of 12 Prong leg curls @35 lbs working the hamstring
2 sets of 12 lunges with the 15 lbs dumbbell

Arms
using the 20 pound weight with the machine I did the following....
3 sets of 12 overhead press} this also work the chest area/shoulder
3 sets of12 incline press}this also work the chest area/shoulder
Using the 15 pound dumbbells @ home, I did 3 set of 12 reps of the following:
Triceps Kickback
standing kickback
chair dips( working the triceps) didn't use dumbbell
seated curls(working the biceps)
over head extension (working the triceps)
Hammer curls (working the biceps)
side lateral raise
4 sets of 5 push up I can do 12 but I have to stop it's not a continue pattern. So I decided to go back to the drawing board. I figure I can do 5 with out stopping and will increase it up by one each weeks. I want my form to be correct also.

Abs
Did I say this is the most hate exercise for me. Since this is my biggest problem on my body. I figure I need to work on it regardless right?
3 sets of 25 sit ups
34sets of20 flutter kicks
4 sets of 20 bicycle
Consumed 34 oz of water

Hey Lamonica! Glad to see you stop by. Drinking 68 oz of water really wasn't too bad. I don't have that many bathroom breaks, especially since I drink 34 oz in the A.M. / 34 oz in the P.M. Eventually your body get use to it.