19 January 2004:

  • Biked 10.8 miles in 30 minutes (hill workout on stationary bike).

     Weight Used Sets/Reps
Leg Press 90 4/25
Standing bent-arm, lat pull down 40 4/25
Push Ups (Pectoralis, Triceps)   10-6-4-4
Seated Row 40 4/25
Knee Extension 30 4/25
Abs (crunches, obliques, leg lifts)    
Sets = 3 -5 ; Reps = 20 -30     

Notes: I should not have pushed myself through this workout.  The previous day I had felt soreness in my knee and it seemed like my runner's knee flaring up...it was and this just did it worse.  I'm going to cut the hill wrokouts...its seems that my knees are not happy with them.  My elbows still have a little pain when I lift...I best consult a doc about it.