Muffles' workouts

[muffles]

My work out plan.

30 mins cardio , 5-7 x week. Either exercycle , walking or swimming.
weights 3x week
pilates 3x week

Today
30 mins exercycle

[muffles]

30 mins cycle, did 1 min intervals of high intensity after the first tem minutes. Went up to level 3 on the hard bits.
weights
2 sets, 20 reps
chest press
chest flys
shoulder press
back fly
biceps curl
triceps kickback
squats
deadlifts
walking lunges

Everything is feeling slightly sore.

[muffles]

30 minutes cycling, intervals again

[muffles]

30 mins cycling , interval training.

weights
5kg weights ,2sets of ten (or to exhaustion...)
chest press
chest flys
shoulder press
back fly
biceps curl
triceps kickback
squats
deadlifts
walking lunges
ballet plie
crunches
side crunches

everything is feeling it. THe 5kg weights are my dhs, I think I'll keep on using them as much as possible. I need bigger muscles to burn off the fat! I found I could only get to 7 for the shoulder presses and not at all for the triceps curl...ouch!

C's first workout

[muffles]

30 mins cycling

[muffles]

30 mins cycling , interval training.

weights
5kg weights ,2sets of ten (or to exhaustion...)
chest press
chest flys
shoulder press
back fly
biceps curl
triceps kickback
2x20
squats
deadlifts
walking lunges
ballet plie
crunches
side crunches

C worked out too.

[muffles]

30 mins dance factory

theigh exercises

stretches

[muffles]

eights
5kg weights ,2sets of ten (or to exhaustion...)
chest press
chest flys
shoulder press
back fly
biceps curl
triceps kickback
2 sets of 20
squats
deadlifts
walking lunges
ballet plie
crunches
side crunches
ball grab

For some reason, it really hurt today. I could barely complete 7 shoulder presses, my chest presses were burning and frankly I was grunting so loud I thought I'd scare the children.
It was a good workout but I spent a good 30 minutes talking myself into it first. Glad I finally listened to myself!

[muffles]

20 mins dance factory...really dripping sweat! I di 5 songs in low for a warm up, then did endurance 5 songs in normal. Might do 2o mins hiit on the bike later.

Did 10 mins HIIT....omg! I hadn't been doing it properly before, then I read a post about how too...I ended up doing 1 min recovery, then 3o seconds of all out sprints. I couldn't manage more than 30 seconds at full out sprinting.

[muffles]

5kg weights ,2sets of ten (or to exhaustion...)
chest press
chest flys
shoulder press - yay, I finally manages 10 reps!
back fly
biceps curl
triceps kickback
2 sets of 20
squats
deadlifts
walking lunges
ballet plie
crunches
side crunches
ball grab
thiegh exercises

Felt strong today and managed to increase a ouple of reps, for shoulder and back.

[lisaz8605]

Is the ball grab the one I suggested? If you like that I have another one for you (that I'm still learning)...:D

[muffles]

friday...20 mins cardio.
sat usual weights.
sunday break
today 30 mins intense cycling.

[bsheets]

Great work Muffles!!

e

[fedup2here]

Thanks for stopping by my journal. I haven't even pretended to add in exercise yet...so you are way ahead of me.

[muffles]

2x20 chest press
chest fly
shoulder press
back fly
one armed row
bicep curl
triceps press

30 mins exercycle

stretches

My arms are very sore. Nearly couldn't complete the shoulder press and triceps sets.

[muffles]

MY TOOTHPASTE:
3 TBLS BAKING SODA
1 TBLS SEA SALT
2 TBLS XYLITOL (can prevent or even heal dental caries)
3 TBLS VEGETABLE GLYCERIN
30 DROPS ALCOHOL-FREE MINT EXTRACT
(Keep in wide-mouth jar. Must stir occasionally, as the salt settles to the bottom.)

FOR STERILYZING MOUTH, FEEDING & HEALING TEETH & GUMS, & FOR WHITE TEETH: MAKE FOLLOWING SOLUTION, AND SWISH & HOLD MOUTHFUL FOR A FULL MINUTE AFTER FLOSSING & BRUSHING:
2 OZ (1/4 C) 35% FOOD GRADE HYDROGEN PEROXIDE
22 OZ DISTILLED WATER

I completely healed my toothache. The tooth healed and tightened, my teeth are whiter, and I feel like my mouth, teeth, and gums are healthier overall.

Just wanted to share ...
from Jenb's journal. Must try this recipe!

[dane]

Hey Muffles!

Looking thru your gym log. So you have access to machines and free weights? Or just machines, and then the 5 and 7# DB's? Just wondering what you have to play with--you can create a good routine with either or a mix. I would urge you to reduce the amount of exercises you do to just a select few, and decrease reps a bit. When you use weights that are too light for you, you have to do lots of reps to feel anything, and unfortunately this will not accomplish much other than wear you out, ;)

I have a good article that has a beginner's program--it's a good one to start with and stick to for 6 to 8 weeks, sorta breaks you in, so to speak. You can sub out some of the exercises for machine if you want; depends on what you're comfortable with. If you have Q's about it, or anything, feel free to holler. HTH!
http://builtblog.wikidbody.com/2007/08/03/basic-whole-body-workout/

[muffles]

squats
deadlifts
walking lunges
guad extensions
donkey lift
butt blaster
abductors
adductors

stretches

[muffles]

60 minutes aquajogging and swimming breast stroke

[muffles]

fridays was at the gym. Did intervals, treadmill, leg press, elliptical, back pull , rower, quads exercise, treadmill, chest press, elliptical, leg extensions, treadmill, buceps, treadmill cooldown and stretches. Working on the Body for life protocol of increasing weight and decreasing reps. Felt good !

[muffles]

7 mins treadmill, leg press, elliptical, chest pull, rower, quads etc, finished with 7 mins treadmill. Felt strong, so I bumped up my weights again.

[muffles]

session with trainer, really knackered after. She targeted quads, chest and barms again, plus abs on the ball. Ouch!

[muffles]

Tried a step class today . I enjoyed it ...but after a while my knees were hurting. I did low impact through out, but I think all the fast squats were no good for my knees. I did sweat though , so effective cardio. I'll see how my knees go, maybe just march instead of following the squat routines.
I did 25 mins treadmill after too, plus stretches.

[muffles]

7 mis treadmill warm up. 6.4 speed, 15 incline.
leg press, up to 270 lbs. did 12, 10, 8, 4 reps.
quad extension
leg curl
chest press,
bicep curls,
something I can't name, works arms and chest, flying movement
skull crushers

stretches.