The Workout Part 2

5 minute warm up

Phase 1
Focus on legs
   DB squats 1 x 15 (12.5 lbs)
   Machine leg curls 1 x 12 (40 lbs)
   Machine leg extension 1 x 12 (50 lbs)
   Leg Press 1 x 15 (50 lbs)
   Treadmill - jog three minutes & build the intensity gradually.  Not to a sprint level but so that it is somewhat challenging.

Phase 2
Focus on the shoulders
   Seated Machine Press 1 x 12 (20 lbs)
   Standing DB Lateral Raises 1 x 12 (7.5 lbs)
   DB Shrugs 1 x 12 (12.5 lbs)
   Stepper - 3 minutes (build intensity so that the last minute is challenging).

Phase 3
Focus on triceps
   Lying DB triceps extensions 1 x 12 (12.5 lbs)
   Triceps Pushdown Cable 1 x 10 (30 lbs)
   Seated Bench Dips 1 x 12 (30 lbs)
   Elliptical - 3 minutes (high intensity, but you should not be gasping for air).

Phase 4
Focus on abs
   Fit Ball Crunch 1 x 15
   Double crunch 1 x15
   Bent knee leg lift 1 x15
   Stationary Bike - 3 minutes (high intensity) followed by 5 minute cool down at low intensity.  Stretch for five minutes.

Today I warmed up on the treadmill for 25 minutes before I went into my workout.  My legs and abs were a little sore for yesterday but no so sore that I couldn't move.  I notice now that my arms and shoulders are also a little sore but it's also not bad.

I had a scrambled egg w/fat free cheddar cheese for breakfast but I noticed that I still felt a little nauseous by the end of my workout.  I tried not to gulp down water during my cool down, like I did yesterday but it didn't really help my stomach, either way.  I extended my cool down to 15 minutes.

I'm going to alternate between yesterday's workout and this one for the next month, gradually increasing my warm up & cool down times to 1/2 hour and increasing my weights and reps.  I may also try to extend the cardio intervals up to 5 minutes, instead of 3.  I probably won't blog about my workout everyday and only post about it when I increase weights, times, etc.