tue	thu	sat	tue	thu	sat	tue	thu	sat
			11/13	11/15	11/17	11/19	11/21	11/23	11/27	11/29	12/1
	Stairs	minutes	20	20	20	25	25	25	25	25	25
					130				@70
		level	10	10	12	12	12	12	13	13	13
	Back	lat pulls (in)	7	8	9	9			9	9		Trotter pulldown	in
		seated row (in)	70	80	80	80			90	90		Icarian vert row	in
	Arms	bicip curl (up)	3	3	4	4			4	4		Trotter arm curl	up
		tricep curl	80	80	80	90			90	90		Icarian
	Chest	chest press	6	6	7	7			7	7		Trotter incline press
		chest fly	80	80	80	80			80	80		Icarian pec fly
	Legs	leg extensions	90	90	100	100			100	100		Flex Fit
		leg curls	60	65	65	65			80	80		Nautilus
		inner thighs	80	85	85	90			90	90		Nautilus
		outer thighs	95	105	110	120			110	110		Nautilus
	3b	sit/stand squats
	3c	wall sits
		shoulder press	no									Nautilus overhead press	back compression?
	Shoulders	lat raises	90	100	100	100			100	100		Nautilus (9)
	Abs	bridge	3x12						3	3
	2a	reverse crunch
		Roman chair	3x12	3x12	3x12	3x12			no	3x12
	Stretching		30s, twice			30s, twice			30s, twice
		Lats							y	y
		Ham strings							y	y
		trunk rotate							y	y
		chest							y	y