Weight Training

Today I began a weight training program. Warm up was walking the dog for ten minutes.

Goal: three times a week; increase sets and reps and muscle groups.

Dumbells 6.6 pounds each - leg wrap 2 pounds each
Begin: 141/84 p 68, Mid: 145/82 p 76; Post: 111/72 p 80

One set of each

bicep curls sitting: 30 reps L and R
bicep curls standing: 10 reps L and R
lateral arm raises: 10 reps L and R
Side arm raises: 10 reps L and R
Shrugs: 10 reps
Side Rows: 10 reps
Upright Rows: 10 reps
Heel raises: 10 reps
Leg curls: 10 reps
Leg Extensions: 10 reps L and R
Tricep extension: 10 reps
Lateral side bends: 10 reps L and R

Barbell total 20 pounds, ten pounds on each end.
mid: 169/91 pulse 77; 30 minutes post: 139/88 pulse 70

One Set Each

Clean and press: 10 reps
Squat: 10 reps
military press: 6 reps
Press behind neck: 6 reps
wrist curl: 3 reps
Reverse grip wrist: 3 reps

Hand grip 10 reps R and L
Balancing: 5 for 20 seconds each

Final blood pressure readings: 150/90 p 69 - thirty minutes later 135/85 p 74

Walked around the neighborhood to add aerobic exercise. Pedameter 8000 steps or
4 miles. I added a small number of run/walks, but not many because my main goals for today was to begin the weight training and get some aerobic exercise. My pulse rate measurments were from 96 beats per minute to 114 beats per minute.

Resources:
"Walking and Running the Complete Guide"; Time Life Books
"Weight Training for beginners"; Bill Reynolds with Lou Ferrigno
"Fitness"; David K. Miller; T. Earl Allen