Linda’s exercise progress

[adnil53]

I started riding a bike a few days ago...but that is just a little to much for me right now. I'm going to be walking on a daily basis, starting tonight. I will walk 3 miles.

[mmoranmic]

Hi Linda,
Good for you! Walking does wonders! I know that I always feel better after I've walked the dog or gone on a hike. Wow, amazing progress on your weight loss too! Take care, Maureen

[adnil53]

I did my walking...geez took me about an hour and a half...I'm very tired, but I don't think I'm as tired as I was after the bike ride.

[adnil53]

My walking went GREAT this morning...3 miles & no chest pain. Only 1 hour and 10 minutes instead of 1 hour and 30 minutes. Maybe tomorrow will be I hour...:lol: I felt energized. I was tired when I got to work, but it was a pleasant tiredness. Not drained and sick feeling!! It was really great! I will be glad when I can start the Bottoms Up program again...I'm looking forward to it.

Thank you Maureen for the kind words and encouragement!

[l_knierim]

I wish I walked 3 miles. I guess I could Iam just to lazy too. Maybe the car thing ended up being a good thing for now anyway. At least you are getting in some kind of workout. And cardio is a great place to start.
Well back to work. Love ya Lynn

[adnil53]

My walk went well…1 hour and 5 minutes! Felt good, a bit more tired when I got done, than I was yesterday. I didn’t sleep well. I broke a sweat today even though it was cool outside. Overcast no sun. I think it is suppose to rain today.

I was concentrating on standing straight while I walked. I pretend there is a string attached to each ear and I am dangling from them…you’d be amazed…it makes my head go up, my shoulders back & my tummy flatter…it really works and for me it tucks my butt slightly as well. But I have to keep reminding myself to do it. It hasn’t became a habit yet…but it will. I’m afraid of being this stooped little [fat]old lady…lol. That is partly why I want to do this walking and weight training…

It would be so cool to have a wash board belly…very feminine, but some what muscular. I want to look like I could do it myself, but feminine enough to be asked if I wanted help…make any sense? I don’t like how most models look…to skinny and not enough muscle tone…

[adnil53]

This is the plan... I’ll just quote it.
“Breaking in if you have never worked with weights, are not in aerobic shape, and are very week.
The first two weeks, you will do the exercise movements without weights, but you will perform them in the same manner as the full, regular workout.”

THE LOWER BODY WORKOUT
Thigh-hip/buttock interserts [each paired number is an interset]

Thighs
1. Plie squat
2. Bugs bunny lunge
3. Sissy squat
4. Leg extension
5. Hack squat
6. Leg curl
7. Lying inner-thigh scissor

Hips/Buttocks
1. Standing back leg extension
2. Standing butt squeeze
3. Straight-leg kick-up
4. Vertical scissor
5. Feather kick-up
6. Prone butt lift
7. Lying butt lift

MIDDLE BODY WORKOUT
Lower body and upper abdominal intersets

Lower Abdominals
1. Knee-in
2. Bent-knee leg raise
Upper Abdominals
1. crunch
2. Bent-knee sit-up
Side Abdominals
1.Oblique crunch
3.reverse crunch

UPPER BODY WORKOUT
Chest-shoulder intersets

Chest
1. Flat dumbell press
2. Incline dumbell flye
3. Cross-bench pullover
4. Incline dumbell press
5. Flat dumbell flye
Shoulders
1. Seated side lateral
2. Seated alternate dumbell press
3. Standing alternate front lateral raise
4. Seated bent lateral
5. Pee-Wee laterale

Aerobics
1. Walking

Week 1 and 2: Do set one-no weights. Do not break up the intersets. Take full advantage of fifteen-second rest between intersets.

BOTTOMS UP!--THE REGULAR PLAN [with 2 extra aerobics]

Sunday: Lower-Middle-Aerobics
Monday: Upper-Aerobics
Tuesday: Lower-Middle-Aerobics
Wednesday: Aerobics
Thursday: Upper-Middle
Friday:Lower-Middle
Saturday: Aerobics

In review:
Lower body: three times per week
Middle body: four times a week
Upper body: two times per week
Aerobics: five times per week

So there it is.

I want to start this next week, I'm hoping...

[judy130]

Great going, Linda. I just couldn't get on with the Joyce Vedral book though I know a lot of people did well with it.

You were asking about Body for Life: I started BFL because it seemed just right for me - weight training and cardio on alternate days with one free day. There's lots of motivation and ways to get motivated in the book. It is a 12-week challenge to yourself and you set your own pace according to how fit you are.

I downloaded the chart that tells you what to do on each day and tick off days on it - it helps keep track of your progress. Most of the exercises are similar to those in Bottoms Up.

My 15 year old daughter keeps pestering me to go on walks with her so I will also try walking, but don't know whether I could do 3 miles at a stretch!

Great to read your log - good luck. I have the same problem with posture - slumping right now LOL

Judy

[adnil53]

Judy...you know you just have to do what feels right to you...and you are, so go for it and keep up the good work...

Lynn, walking would be very good for you...I can imagine with your schedule it would be hard to get much of ANYthing else done...but you are doing really great...keep it up...MOM

I'm not walking this morning...it poured down rain all night...so I slept in some this morning and my Mother's giving me a ride...don't care to walk in the rain...but weather permitting, I'll be back at it tomorrow...besides...I'm REALLY sore and kinda stiff this morning...nothing a good walk wouldn't cure...lol

[adnil53]

It is still raining!!! :( :thdown: I like the rain, we needed it...but I don't ...:lol: I wish I had a treadmill... Oh well... soon I'll be walking again, rain around here doesn't normally last to long and we are coming up on the dry season before long...

[adnil53]

Well I guess those are my two no aerobics days...hopefully tomorrow will be dry. I won't be walking untill tomorrow night though. Funny I talked to my daughter who lives 3 miles away...it was pouring at my house and dry at hers...lol

[adnil53]

:cool: Beautiful sunny day today!... But no walk... :( I am swamped working these days... I'm going to use an aerobics tape called...The N.A.C. system. It looks like I would be able to do it. I'm going to start that Friday... I want to see if I can get one of Joyce Vedral's tapes. I think it would be much easier to follow with a tape. I may walk tomorrow, if the weather holds and I don't have to work. I'll be working in the yard, that would give me some exercise. raking leaves...yes leaves...the wind has blown them off...tons of them, well not like Fall, but enough.

[adnil53]

:) Well, I cleaned the yard and yes it was exercise! Didn't feel it much anyplace but my tummy and arms :cool: but that is good. I have to work tomorrow, so it looks like I will be walking in the morning....

[adnil53]

:) Yes I walked again today...same 3 miles! It was sunny, but cool. It felt good, but I felt like I had lost some of what I had gained. I much rather do this on a regular basis. I had thought about walking home, but it was just to darn HOT and the HEAT IS JUST STARTING! Tomorrow is another walk day. So this is good. I didn't start The NAC system, like I thought I would. I think the walking is good enough for now. Maybe when I get some more weight off I'll be able to do the weight training. I do want to get the Joyce Vedral tapes instead of trying to use the book. :wave:

[adnil53]

:D I think I did...but forgot to click "Submit Reply"... now you know I really am middle aged...:lol: Any way... no I didn't walk yesterday, just didn't feel up to it. I did today though. I was sooo tired about half way there, then someone stopped me for directions and when I started again... I felt really energized... really surprised me. I do enjoy the walking. The only thing I don't like about it is how long it takes! I think I may get a new bike in a few weeks and then I plan on riding again. I would like that just as much and probably more. I could do that even in the heat, because it doesn't take soooo long...lol

I may walk home tonight, just depends on how hot it is. I don't enjoy it at all when it is hot, and it is not a good idea anyway.

[adnil53]

I would of posted yesterday, but I didn't have access to a computer long enough :(
I didn't walk yesterday. I had to work and couldn't. Today it rained... But I will be walking in the morning if it doesn't rain. It is suppose to be real warm [hot] tomorrow, I think. So we will see...

[adnil53]

Well, I didn't walk yesterday and today was my day off, so didn't walk today either... but will be back to walking Saturday :)

[adnil53]

It is Saturday and YES I did walk. Another 3 miles down... hummm and how many to go? A life time of them!!! lol

[adnil53]

I found Joyce Vedrals web site... man that women is 59 years old... NO WAY! YES WAY! she is, amazing... I couldn't beleive it... so I went back over the site to make sure and yes... that is her age...

http://www.joycevedral.com/

[adnil53]

Didn't walk this morning... threat of rain. Then the sun came out but it was to late to walk, tomorrow it is then...

[adnil53]

I ended up walking today anyway. 5 miles!!! First 2 miles this morning and then the 3 miles home this evening. Boy am I tired. Good thing it wasn't all at one time... lol

[adnil53]

:) Well I walked again this morning. Another 3 miles down! But I am very VERY sore so I'm not walking tomorrow... unless I change my mind :D

[adnil53]

Didn't walk the last couple of days... but am going to in the morning, my day off... ya right! Gotta work... lol

[adnil53]

:) I walked again this morning... Had to leave at 5 am... it was just getting light out. It was COLD this morning, was that way ALL day, well most of the day. Had a cool [cold] wind. It was nice till later it turned pretty cold... I don't know for sure when I have to be at work tomorrow, so don't know if I'll be walking or not...

[adnil53]

Nope, I didn't walk today... and it will depend on the weather if I walk tomorrow...

[adnil53]

:) Well, I've been gone for awhile, but I'm back and will start walking again tomorrow :D

[adnil53]

:) I ordered the Joyce Vedral's "Weight Training Made Easier" tapes today. So as soon as they arrive I will be starting my new exercise routine... :D

[adnil53]

:) I am back to my walking. I walked yesterday the 3 miles. It took me 1 hour and 20 minutes... NO chest pain at all... just felt tight. I really thought that it would hurt, because I haven't walked for awhile. So that is good... still waiting for my tapes... I am really excited about working out... looking forward to it. :wave:

[adnil53]

:D Checked my mail and there they were... my workout tapes!... So tomorrow I will check them out and do Day one... Hoping for the best... :wave:

[adnil53]

Ok, day one exercise down. I liked it because it was slow paced, so I could follow along. I did not pyramid and I waited more than 15 min. between superset, because the tape is for the maximum program and I am doing the beginners, and I had to fast forward it to the next exercise. I used 1 pound weights. This was day 1 for upper body, abs, hips and butt. I will do the second set [intermediate] of the pyramid starting next week, then the following week I will do the third set [advanced]. I will slowly increase my weight each week also. At least I think this is how it will go... :lol: I sure felt awkward, and was glad no one was around… I don’t think I could do this in a gym, not yet anyway.

I walked my 3 miles today as well... :wave:

[adnil53]

:) Day two done... I should of bought the beginners 101 tape, but I didn't know about it at the time. This one is ok, but I will need to get the book also, so I can read what the exercises are called and stuff like that. And also to have it when I can't use a VCR. I want to get it on DVD, then I could use it in my room, instead of doing it in the living room :D

I am really enjoying the workouts. I am tired and a little sore [I'm a real light weight] but I know as time goes on I will get stronger and more comfortable with the routine. Next week I will be adding the second exercise to the supersets, and a 3 pound weight. I did get me two 2 pound dumbbells. That is what is recommended to start. So that is what I used today. Also I ate before I did my workout... didn't set to well on my tummy, so tomorrow I am going to do it on a empty stomach.

I didn't walk today because my feet are sore from the barefoot walk yesterday and my legs were [are!] sore from the two days I walked AND I did the lower body workout today... :wave:

[adnil53]

:) Another day done! I am loving this w/o. I think I feel every muscle in my body except maybe my ankles... :lol: I'm not real sore, enough though! I can feel my muscles even when I am just sitting, this feels good! I know that of course means they are being worked. This w/o is slow, but steady. I w/o for almost a straight 30 minutes, so when I stop, I am tired and sweating. I want to continue to take this slow and build up more, before I add more weight and reps. I am going to try and copy down the exercises I do, she says them each time we start a new one... but as I've said before, my memory is about two seconds long, most of the time... lol.

[judy130]

Hi Linda

Glad to see you are doing so well. Joyce Vedral does look fantastic and her plan is easy to follow. Good luck with it. I tried using the book while doing it but couldn't get on with that. A tape sounds a better idea but they don't sell them for outside USA. You are doing great with the walking too, and I like reading about your progress. :thup:

I hate walking in the rain, don't mind too much if it is warm, but don't like the cold (which is 80% of the time!!)

Judy

[adnil53]

Thank you so very much! It is nice knowing someone cares enough to keep track of me!!! As far as the tapes goes, YES, it is so much better than just the books! It says on Joyce's site that they send over sea's... I ordered mine from her site, but I am in the US...

The walking I really enjoy as long as I wear the right shoes :lol: I haven't figured out all this and how I am going to work every thing in. I have decided to take Tuesday and Thursday off of w/o, but the walking will probably have to continue 5 days a week, mostly because I don't have a car! I think I would rather do the walking on Tues. & Thurs., but I gotta do what I gotta do...

Cold 80% of the time? WOW!!! You might enjoy this 100+ weather... :lol:

Thank you again judy… :wave:

[adnil53]

nothing like making a mistake... :lol: I did not pyramid and I waited more than 15 min. between superset, because the tape is for the maximum program and I am doing the beginners, and I had to fast forward it to the next exercise. It was suppose to read SECONDS, not MINUTES!!! I would be w/o all day if that was the case... LOL

[adnil53]

Doing great! The one thing I have found is some of the exercises, I just can’t do or rather can’t do right! Like for instance, there is this one, a type of crunch, you lay on the floor knees raised… then you raise your butt [knee’s] and chest up toward each other… I can lift my butt or my chest, but for the life of me I can’t raise them together!… :lol: I know one day I will get down on that floor and WHOA, I will be doing it and doing it right! That will make this all worth it! Knowing that is what keeps me going! I feel real motivated at the moment and I hope I keep the motivation. I have a history of starting things and then not finishing it. So I am hoping to break that cycle, here and now!

[judy130]

Hiya

I know what you mean about the crunches - I'm hopeless at doing them. You may try doing the shoulders up crunches a few times, then the knees to chest ones a few times keeping your back flat. Eventually you will be able to do both things together......

Good luck. I'll be following your progress and hope the motivation lasts a long time. They say that exercise is addictive and I think I am just starting this addiction (while giving up others like coffee and sugar)
:D

Judy

[Meadow]

Crunches and pushups.... YUCK! :p No can do. Instead of pushups from the floor, I do a variation called door pushups. They work great....watch for the hand prints though. LOL!

Hey.... do you think that if we continue to work out that one day we may be able to do the following..........

[adnil53]

Great picture Meadow!
No w/o today :D

[adnil53]

I didn’t use the tapes today, instead I used Joyce’s Bottom up! program, because I didn’t have access to a VCR, but no harm done! Weight training made easier is very much like the Bottoms up! program, as a matter of fact, it replaced the bottoms up! program. Seemed not as long though. she did say she had added more to the new one, and I know I didn’t do all the same exercise as I have been. I don’t seems as tired either... Tomorrow is another day off... :( but that is ok... I will have a bunch in a row starting Friday :).

Thanks for stopping by Judy... :wave:

[l_knierim]

I can not have my mom out doing me,LOL :D . You are doing great, and yes better than me at the momment. But maybe you starting to Wo will be good for me, I can not let me MOM become a HOTTIE before I do,,LOL ;) K I will have to start to WO again on Thurs to catch up.Well here is to a little compentition. You will do and are doing great. Love ya Lynn :thup: :wave: :cool: :D :) ;) :p :daze: :spin: :roll:

[adnil53]

:cool: Way COOL Lynn!!! But you know... you have youth going for you... remember that and take advantage of it!!! ;) Thank you soooo very much! The encouagement is fantastic... I have to keep this up, now for me, Cher and YOU!! :cool: We will do this, we will!! Gee Lynn, that was just so very sweet ...
:rheart: :bhug: :rose:

[adnil53]

No w/o today, second day off for the week BUT tomnorrow I get to add set two to each exercise using 3 pound weights for the second set along with the 2 pounds I use with the first set... Now, I know that will make me tired and SORE!!! :lol:

Joyce uses what she calls a modified pyramid system. You work up to the peak of the pyramid and stop there, in other words, you add weights to each set and simultaneously reduce the repetitions for each set until you reach the peak of the pryamid, but you do not descend the pyramid. Here is an example of the modified pryamid:

Set 1: twelve repetitions, 2 pounds
Set 2: ten repititions, 3 pounds
Set 3: eight repetitions, 5 pounds

I will be starting the second set. I do 15 repetitions for each exercise when I do not use weights for that exercise. So tomorrow I will be doing two sets of those exercises at 15 repetitions each set. That one is going to be REAL hard for some of my body parts... Beleive me!

[judy130]

Hi Linda

Well done. Don't the weeks go by quickly!! Before we know it, our photos will be that of the lady in Meadow's picture - that was a good one LOL

Here's to week 2.....

Judy :thup:

[adnil53]

Ok, am I tired now!!!! And my abs.... WhoooWeee! But now that they are done, I just feel tired. My legs feel kinda like they are floating or something, not attached to me... teehee. They have been worked! Used The Bottoms Up! program once more, because I still don't have access to a VCR, but tomorrow it will be back to the tapes! And I THOUGHT I had to have the tapes to make this work... was I wrong. I just needed to get it going and the tapes helped me do that! I just feel so good! I did the first set with 2 pound weights and the second with 3 pound weights

YES, time does fly Judy! :wave:

[Meadow]

Hey, Good going Linda!! Question.... what is bottoms up???

[adnil53]

Bottoms UP! Is a weight training program by Joyce Vedral. I don't think it is in publication anymore. Her program "Weight Training made easier" replaced the Bottoms Up! program. They are basically the same with just a few changes in the new program. I know you can get used copies of it though. Mine was new... so I may be wrong about them not being published anymore. :wave:

[adnil53]

I said a few posts back that I felt everything but maybe my ankles... well even my ankles are sore... ooowwww... I am sore EVERYWHERE!!! The most sorest spots are the inside of my knees... seems a strange place to be sore at :lol:

[adnil53]

:) Got a late start this morning, but got it done! Still SORE, but I know that will get better. These second set of exercises make me work harder for sure! I'm not having trouble staying motivated at the moment. I am looking forward to next week and doing the 3rd set... :D

[adnil53]

Oh, My am I SORE!

[Meadow]

Lark hands Linda some heavenly scented massage oil. Now find that DH of yours and....well you know what to do. :D ;) ;)

[adnil53]

HE'S NOT AROUND :( :tears: He is still in Alaska working, but on a brighter note... won't he be suprised when he does get home!!! :D

[adnil53]

I walked 2 1/2 miles tonight... with the 10 pounds of dumbell's in my backpack! I don't think I am ready for that!!! Little to much to soon type stuff!

[adnil53]

Day 10... 4 more days to make 2 weeks! I'm just so happy! Still sore, but did them... I think it might be getting better! And just about the time, I have it whipped, I will be starting the 3rd exercise in each set...

[adnil53]

I've decided to take Mondays and Thursdays off instead of Tuesdays and Thursdays. That way I work my lower and upper before I get another day off. Maybe I am slipping, but I just don't FEEL like doing them today.

[adnil53]

I've decided to take Monday's and Thursdays off instead of Tuesdays and Thursdays. That way I work my lower and upper before I get another day off. Maybe I am slipping, but I just don't FEEL like doing them today.

[adnil53]

it posted twice... and it says I'm not allowed to delete it... oh, well, get to read it twice I guess... LOL

[adnil53]

Day 12 done! I will be doing my w/o now in the evening. I am finding it a lot more convenient. I'm also finding the exercises are getting eaiser to do. I am looking forward to next week. The advanced sets... 3 sets of each exercise! And adding the 5 pound weights! I'm sure I will go back to being very sore for a few days!

[adnil53]

I walked my three miles this morning and made it in 1 hour and 5 minutes!!! It usually takes me 1 hour and 20 minutes. Today I was running late and knew I had to push it. I also bought me some walking shoes and I think that helped. I didn't have any chest pains either. Usually when I push it I do, so I take it easy... wonder if it is the Low carb or the exercises that is helping... or maybe both.

[adnil53]

This is what it will look like for the next couple of weeks or so... that part I am not sure about. I know I start my 3rd set Friday.

Lower body: three times per week
Middle body: five times per week
Upper body: two times per week
Aerobics: 6 days a week

Now the Aerobics are planned for 6 days a week, but in reality, it will probably be less, depending on the weather and other factors, but this is my plan. The w.o's I shouldn't have any problem following through with. I plan on working my middle 6 days a week starting in the next few weeks too. So we will just have to see.

I probably won't get to post my w/o today, but I will post it in the morning and I WILL do it tonight!

*update* I changed the amount of Aerobics to 6 days a week instead of 7. :)

[adnil53]

Gee, when I made up my schedule I didn’t realize I had put two lower body w/o’s two days running. SOOO I had to change it… now I have it right, there is a day between the lower body w/o’s. In doing this, I had to change the days I took off of the w/o. This isn’t the way I wanted it, but really it doesn’t matter. Also, thinking about it, I decided I should take off at least one day a week for the Aerobics. So on Wednesday I do no w/o or Aerobics. I will take Saturday and Wednesday off of my w/o. Aerobics for me, for now, is walking. So now that that is all cleared up… LOL

[adnil53]

Ok, I did them, I’m done, I’m tired… good night! :D

[adnil53]

Day 14 done! I went back over my log, because it does not FEEL like it has been 14 days! But it must be! Tomorrow I start my 3rd week! I can't hardly beleive it!!! I am doing this, really doing this! I AM proud of myself, I am!!!

The exercises are getting easier, but starting tomorrow, they will be hard again, and I am kinda glad, I have made it to the advanced level! WOW!!! Who would of though? I know also, if it wasn't for this forum, I still would be in the wishing stage, because I think I would of given out a couple of days ago... but here I am still trudging along!

[adnil53]

Quote from Joyce Vedral After 3 weeks of working out, even at fifty or more pounds overweight, you will begin to see some definition in your upper back and shoulder area, but it will be slight because fat obscures this area when you are extremely overweight. You may also be able to see a slight curve in biceps muscle, and it will feel harder. Well it has been 2 weeks, and I know I can feel the muscles, in my biceps and I couldn't before. Also I can feel the muscles under that fat when I am exercising and that also I could not do before! Some of the exercises she says she like to hold her hand or fingers on the muscle that is being exercised so she can feel it being flexed.

I have taken a "before" [Aug 1st, 02] picture of myself and posted it in my journal and will post another one at 6 weeks into the w/o program, that will be in 4 more weeks, then one at 3 months, 6 months and then one at goal, in about a year....

[judy130]

That's terrific, Linda. Isn't it exciting when you first feel or see the muscle and can't stop looking at it and flexing it!!

Keep going, you are doing so well. :thup:

Judy

[adnil53]

Thanks Judy!! It is really COOL!!!

Tonight is going to be a bit harder, not only because I start the 3rd set, but because tonight I will have my 3 year old little granddaughter climbing all over me, while I try to w/o... maybe she will go to sleep early enough for me to w/o after she is asleep, but knowing Randee, she probably won't! Randee is my 2nd daughter's 3 year old little girl. Cute kid, but a night owl!

[adnil53]

Well I got most of them done. Didn’t do the middle body. It was late and I was tired. Some I did all three sets and some I didn’t. But I am not worried about it. Tomorrow is Saturday and my day off of w/o... Sunday I should have no problem with doing them... all of them... LOL

[adnil53]

Yup, today is my day off from w/o... Tomorrow I hope to have a much better workout day! On fridays, I will have to do my w/o in the morning, because watching the munchkin is going to be a standard friday thing.

[adnil53]

Done! Did them all! And in good form! Yaaaa! Feels good too! For the upper body I am now doing 3 sets for each twinset: chest and shoulders, biceps and triceps, and back and calf's. That means I do a total of 30 reps for each exercise! And there are a total of 18 exercises! And of course I pyramid them, 2 pounds, 3 pounds and 5 pounds for each twinset. That will be upped to 3, 5 and 8 very soon.

And for the lower and middle abdominals, I now do 3 sets of 15 reps each, alternating between each twinset for a total of 45 reps for each of 5 exercises! WOW no wonder I can see and feel the difference! That will be upped to 20 reps each soon.

I walked my three miles today and it took me just 1 hour... maybe I can get it to 55 minutes tomorrow!

P.S. The smoke is not normally very bad in the early mornings... so I feel it is safe to walk then.

[adnil53]

Not DONE!!! :( I got home from work really late, I'm tired and all I really want to do is go to bed... SOOOOOOOOO I am going to do my Lower in the morning and my Upper tomorrow night... that should work. If not, well I will always think it should have :D The next day is Wendsday and is my day off w/o... so I won't have to work the same body parts two days in a row.

Oh, ya... didn't walk today either!

[adnil53]

Ok, did my Lower body this morning, but.... My Mother insisted that I go with her somewhere AND she was in a hurry! So I only did one set of each exercise. This makes TWO lower body workouts in a row that I have not done proper! :( This is why I chose to do my workouts at night. Usually there is no demand on my time then! Tonight will be my upper and middle...

[adnil53]

O.K. DONE!!!!!!!!!!! Now it is time for bed, now that I am very, very pleasantly fatigued! Boy these are just getting more intense, but then it has only been a couple of days at the higher level of sets... Now to just get that lower body in gear! the rate I am going on those I will have to hold all of it at this level untill my bottom catches up!

[adnil53]

I think I maybe have my days mixed up! But I will figure it out! It says this is the 20th day... But I don't think so. I walked my 3 miles today... it took me 1 hour and 3 minutes.

[adnil53]

:mad: No w/o!!!!!!! Seems things are starting to get in the way!!! I’m really not surprised, but I must bite this in the bud, BEFORE I get out of control again! I will just have to get aggressive! That is all!!!!!!!!!!!!! GRRRRRRRRRRRR

[adnil53]

I did them, but only two sets of each exercise. :( I think I will be here for awhile, but that is ok too... it will give my muscles a chance to build up before I proceed further

[adnil53]

I've decided, sense I missed yesterdays Upper body workout, that I will do it tomorrow even though tomorrow was suppose to be my day off of w/o. The next day is Lower body, so no harm done and I still get all my w/o's in for the week.

[l_knierim]

I was looking to see how you where doing and I see that you have not posted in 4 days. :q: I hope you are still doing your WO :thup: you can not quit now you have come so far. Well I hope to hear from you soon. Love ya Lynn :wave:

[adnil53]

It has been 3 days... last one was the 9th and today is the 12th. I will be posting tonight. So that will only make 2 days! But anyways... I haven't w/out sense the 9th, but will tonight. I haven't felt very well, but am feeling better... thanks for stopping by and giving me the encouragement! I needed it!

[adnil53]

Ok, I did them! All three sets of Upper and Middle. I am getting stronger. I can actually do that crunch now, the one that is called Knee-Raised Crunch. I can't lift my bottom up very far at all, but it does come up some now! I am going to raise my weights some to. That 2 pounder just doesn't cut it! I am going to do 3, 5 and 8. The middle w/o I am going to leave at 15 reps each for a total of 45. I am not ready to increase them yet. I can barely get the last rep done! So that needs to wait.

P.S. Here I have been in week 4 for 3 days and I was still thinking it was week 3! Where does time go? Now that makes me feel better... almost to start week 5! WOW!!!!!!!!!

[adnil53]

For my lower body workout I do seven twin-sets of exercises for the thigh and hips/buttocks. I do one set of each exercise and then do the next set of the same twin-set, 3 times with a 15 SECOND rest between each twin-set.. That is 14 exercises.
1. Plié squat (pyramid 3,5 & 8 lbs at 12, 10 & 8 reps )
Standing back leg extension (15 reps 3 times )
2. Bugs bunny lunge (pyramid 3,5 & 8 lbs at 12, 10 & 8 reps )HARD
Standing but squeeze (15 reps 3 times )
3. Sissy squat (pyramid 3,5 & 8 lbs at 12, 10 & 8 reps )HARD
Straight-leg kick-up (15 reps 3 times )
4. Leg extension (pyramid 3,5 & 8 lbs at 12, 10 & 8 reps ) HARD
Vertical scissor (15 reps 3 times )HARD
5. Hack squat (pyramid 3,5 & 8 lbs at 12, 10 & 8 reps )
Feather kick-up (15 reps 3 times )
6. Leg curl (15 reps 3 times )
Prone butt lift (15 reps 3 times ) Hard to do properly
7. Lying inner-thigh scissor (15 reps 3 times )
Lying but lift (15 reps 3 times )

Now, I am off to DO these exercises, along with the middle body...while my mommy watches TV in her room and lets me have the living room to myself!

[adnil53]

DONE!!!!! Except, I did not do my middle... I am just to wiped! I feel like Jell-o! I don't think I will be doing my middle when I do my lower. My lower takes everything out of me!

[adnil53]

Haven't been able to get on lately... the board just was loading toooooooooo slow and sometimes wouldn't load at all... but no matter, it is working fine now. Wednesday was my day off of w/o and yesterday [thursday] I didn't do my w/o... but today is my lower again... I will do them, but I have to say, I do not enjoy doing my lower at all! They are HARD!!!!!!! But that just means they need more work than my top, at least that is how I think.

[adnil53]

I found a window this morning to do my w/o in, and so took advantage of it! I worked out on an empty stomach and that felt so much better than after I have eaten. I did have a cup of coffee before w/o though. (3/4 regular and 1/4 decaff!) I did 2 sets of each twinset instead of 3. I think I need to give myself a little more time before I advance any further than that. I also did my middle body workout because I missed it yesterday and I felt strong enough to do them. I only did 2 sets of each of those twinsets as well. Tomorrow is back to Upper body and Middle. I have not walked for awhile, but my w/o is aerobic, so that is my aerobic exercise also. Today starts the aerobic Challenge , I beleive.

[Marlaine]

Hi there Linda.....

Just peeking in to see what you are doing for your fitness routines. I'm a little confused though. Are you giving each muscle group at least 48 hours between workouts to recover? This is the time frame that is most often recommended to achieve optimum results, and working them more often can put you in danger of over training.

I've been doing lunges too, but I'm not familiar with your "Bugs Bunny" version. Can you tell me about it?

Good to have you participating in the Fitness Challenge!

Marlaine

[adnil53]

Marlaine… Yes, I am giving my body parts 48 hours of rest. This is how Joyce explains it… The split routine is the working of a given number of body parts on workout day one, and a given number of workouts on workout day two, and so on. A routine can be split into two or three workout days. Bottoms Up! Follows the two-day split. The purpose of the split routine is to allow the exercised muscle the required forty-eight hours rest before it is challenged again. The community of athletic experts generally agrees that most muscles need forty-eight hours to recuperate from a workout. If not allowed this amount of rest time, a muscle may become exhausted from over training, and development may be hindered or reversed. ( Abdominal muscles are an exception to this rule.)
The split routine allows you to workout every other day if you choose because you never exercise the same body parts on two consecutive days. The routine I follow is one she has in her book.

The Buggs Bunny Lunge
STANCE:
Stand with feet a natural with apart. Keep your back straight. Hold a dumbbell in each hand, palms facing your body, and arms straight down at your sides. Look at a point directly in front of you.
MOVEMENT:
Keeping your left foot in place, and with the toes of your right leg pointed out as far as possible, lunge forward with your right leg about two and a half feet. You will be bending your right knee as you lunge. Flex your left leg and feel the stretch in your lunging leg. Return to start position and repeat the movement until you have competed your set. Repeat set for other leg. Without resting, proceed to the other exercise in this twin-set, the Standing Butt Squeeze.
ALERT:
Keep the toes of your lunging leg pointed out will at first seem a awkward proposition… It is worth the effort because this exercise tightens the inner thigh and places pretty lines of definition in that area.

I have to admit though it is hard to do right at first and I am still working on it! I am looking forward to the challenge.

[Marlaine]

Originally posted by adnil53
I have to admit though it is hard to do right at first and I am still working on it!

Yup.....takes time to master form on all of the exercise, but the sense of satisfaction, not to mention the physical effects, make it well worth it!

BB lunge sounds interesting and I may eventually try it, but for now, I think I'll stick with the plain ole lunges which I have finally mastered!

Thanks for the explanation.

Marlaine

[adnil53]

Upper and Middle Body DONE! It is amazing how much easier these exercises are getting! I have cut all of them down to just two sets of each twin set. Pyramid with a 3 and 5 pound dumbbells. I think I may try to increase those again at the end of the first six weeks, unless of course, I feel strong enough to up them sooner. It was a good w/o. Funny how after a few minutes all the aches and pains go away! I also found that if I miss a workout... I pay for it so bad! My body aches all over! But if I just keep at them, that pain you get the next 12 to 48 hours, doesn’t seem as bad. And beleive me, by the time I should be doing them again... well I know it is time... I am soooooooo sore!

I thought I had posted the Middle body w/o, but looking back, well I just couldn’t find it. Each of these are done (for now) in sets of two at 15 reps each.
LOWER ABS
Knee-In Crunch
Bent-Knee Leg Raise
UPPER ABS
Crunch
knee-Raised Crunch
SIDE ABS (Obliques)
Oblique Crunch

I enjoy the Upper and Middle Body tremendously, but those Lower Body are killers!

[adnil53]

OOPS! I got to talking to my daughter in Ohio and time just got away from me... got offline, so I could do my w/o and it was already almost 9 pm [I have to get up at 5:30am]... so I didn't do my workout! :( [excuses, excuses!] But :D I WILL do them in the morning... and the Upper tomorrow night...

*OOPS!* Scratch that! I did them anyway! I'm getting a ride in the morning... :D

[adnil53]

I posted this in the aerobics Challenge, but decided to post it here as well...
I definitely show some definition in the upper back and shoulder area! My shoulder bones used to stick out, even though my arms are heavy with fat... now my shoulder bones are covered with a nice layer of muscle, my left being smaller and weaker doesn’t show as much change, but it still is there. My back feels much tighter and less flabby soft. I can definitely SEE and feel a curve of muscle when I make a muscle in my biceps and my triceps are developing muscle, but it is not really noticeable, except that it feels less flabby. My breasts seem to be lifted slightly higher and seem more round then flat and I can see some muscle in the upper chest area as well. My stomach is tighter and doesn’t protrude as much as it did, even though I have not lost any inches there. I feel, but can’t see much improvement in my thighs and butt... but they do FEEL much tighter as does my triceps! I see and feel muscle in my calfs as well.

[adnil53]

Another w/o done! Woooh, now I am tired once again! I did two sets of each twin set for the upper and middle body...BUT I was real tempted to do another set for the middle body! Now that is progress in my book. I will probably be upping those to 3 sets of each twin set very soon :D I LIKE the abs routine a lot! and it feels so good to feel the progress I am making. 4 weeks ago I could barely do a crunch! I know I am not perfect at them yet, but I am very much improved! Good workout!

[Meadow]

Wow Linda!!!

Just look at the progress you have made!! You should feel wonderful about yourself right now.

I will be seeing my oncologist this month and I'm going to ask if it's safe for me to do things like crunches and such. I would sure like to develop some tummy muscle. I have concerns about herniating something as there just isn't the support there that most people have. I hope to get the go ahead. :)

Bike riding is good cardio, but it doesn't build the muscle or tone the body in the same way as weights or resistance training.

You are an inspiration girl!

Hugs, Lark

[adnil53]

Thanks Lark! (Meadow) It feels good! I have a goal and I plan to reach it! I will to. Haven't done my w/o today yet, but have been steady doing them... I am most defiantly getting stronger. I now have a bench so my upper body w/o should be even more productive.

P.S. Tomorrow starts the begining of week 6 :D I have been thinking too... I have no goal to end this w/o routine. My goal is to get to my ideal weight (what ever that may be!) And get in the best shape I can get in and stay that way. I hope it happens at the end of the first year... but if not, well I just plan to keep going!

[adnil53]

Ok todays w/o done. I didn't have time to do all of the sets, so I did one each... just zipped through them quickly [for me anyhow!] It took me twenty minutes to do Lower and Middle... tired and sweaty now... I do think that was cardio!

[Meadow]

You zipped through them??? How long does your w/o normally take?? Wow, I would never be able to find private time to workout for that lenght. LOL!

[adnil53]

My w/o usually takes about 45 minutes when I do all 3 sets of each twinset. The better I get at them, the faster they will go. :D I can tell you it is a challenge to find the time! Normally I do them either early mornings OR late at night! I would like to do them only in the mornings... hummmm, maybe I will work on that. My stomach is empty then and I like them better on an empty stomach! And I read they "work" better or you get more from them if they are done on a empty tummy. I really believe if a person really wants to do this, they will MAKE the time, even if they have to get up early to do so! But then to, a person would have to be committed! It has taken a long time for me to "find" the commitment to do this! But I do have a goal I want to reach and for me it makes it worth it. Some days, I just do not want to w/o out and sometimes I don't, BUT I remind myself, if I don't do them... well I will not succeed! It takes work as everything in life seems to. I am working at getting back up to all three sets and I will be doing that soon. I want to get my muscles back and I want to grow old with a toned body and mind! I want... I want... Yes and I am going to have it too! Because I have decided that this is not just going to fall in my lap, I am the only one that can do this for me. Kinda like my WOE, no one can do that for me either. I am the only one that puts food in my mouth... only me. [more ways than one... lol]

My Grandmother is 94 years old and it has only been the last couple of years or so that she has really started slowing down. Can you imagine what would of happened if she had of known what we know now? I think she could of lasted into the 100's before she had to "give" up! The quality of her life now, I believe would be better now. I might add she smoked untill about 10 years ago! I want to live to a ripe old age and keep my faculties about me as well!

Gee, I was just going to tell how long I worked out... Oh well, I guess I wanted to "talk” and tell what I was feeling... teehee!

Hope you don't mind my jabbering Meadow! Thanks for stopping by and the encouragement! Because when you do, it really does encourage me to keep on, keeping on! :wave:

P.S. My legs are SORE!!!!!!!

[adnil53]

I’m still at it… Saturday was my day off of w/o and yesterday I did all 3 sets of each exercise. Used 5 pound weights for each set. Most of the exercises, the last one was to or almost failure. Didn’t stop for a 15sec rest, just kept at them… took me 50 minutes with about 10 minutes of stretching before the w/o started. I still have not got back into walking :( But hope to get that going again soon.

With having a bench now, I believe my Upper body w/o should be more productive than ever... I am just using the 5 pound weights, right now, but am going to up that to eight pounds soon for the last rep in each exercise. My middle body... I am just doing so good on! I am still amazed at how far I have come!

Tonight I will be doing my Lower and middle body... I will try to get in all 3 sets of each exercises for my lower and continue with all 3 sets of my middle... I am determined! :D

[Meadow]

Linda you are inspiring!!! I admire your commitment. I know that is what it takes to succeed. I guess I'm not at that point yet with the exercise. I think it's partially due to the fact that the exercise seems to agravate my arthritis which affects my muscles and tendons as well as the joints. Last month I was commited to bike riding, and then was forced to stop for a spell because of health. That really puts a damper in the commitment. I find it hard to get all reved up about something and then have to stop and then have to start over. Now I'm NOT making excuses. Just explaining the obsticals (sp). I WILL get back in the grove....I will! (I'm convincing myself. lol)

In the meantime... I'll keep looking to this journal for inspiration.

:wave:

[adnil53]

Meadow… I can imagine if I had those problems, I too would have a very hard time doing this and being as committed as I am… Have you looked at cher’s journal? You may get some inspiration from her. I do… She has fibromyalgia, which you may already know, is a extremely painful disease. Her even trying is inspiring to me. But she has a goal and is working toward it the best she can. And you know, that is all we can do. I don’t know much about arthritis. But I hope, if you want, you will be able to join us in the goal of getting our body’s in shape, and in turn maybe improving our health. My health problems are not as many as some, but they are there none the less. I want them gone as much as possible, and I believe by strengthen our bodies we help get rid of some of those problems. Mine for instance is chest pain. When I first started doing exercises… it made me puke… now I seldom have problems with it at all. But it is not gone, I am hoping it will be gone after awhile…

Now I am off to get me a mid-morning snack... I am hungry! :D

[adnil53]

Monday, August 26th... day 38
I worked my lower body and middle. I must confess... I HATE WORKING MY LOWER BODY!!!!!!!!!!!!!!!! I think because I find them very hard to do. But I did them, only one set each and I only did one set each of my middle as well. For one thing last night the smoke from the fires were bad and I felt like I couldn’t breath. I will be glad when these fires are put out... total summer of smoke... YUCK! Air quality is NOT quality! Strange because Oregon prides itself on good quality air... but this cannot be helped. It has evolved into emergency status I think. No evacuation yet... but it is really bad!

[Natrushka]

Hi Linda :) this post should answer your question about gaining weight earlier on when you start a lifting program. Since you're in week 6 it makes sense that what you're seeing is muscle :thup: - 6 weeks is typically how long it takes for muscle growth.

http://forum.lowcarber.org/showthread.php?s=&threadid=47287

HTH
Nat

[adnil53]

Thanks Nat... That was a big help!

Tuesday, August 27th... Day 39
Worked my upper and middle... but somehow here, I have got my routine mixed up... I was suppose to be doing my lower... but I did that yesterday! Way it goes, I guess! I will just get back on track Sunday!

Wednesday, August 28th... Day 40
No w/o today my day off of working out :)

[adnil53]

Thursday, August 29th
Lower and middle body again... Well I still didn’t manage any more than one set of each exercise! I am steading working on that one, I guess I am just stuck here for a bit… My middle I only did two sets and my abs were screaming… yup now I know what that means!
Friday, August 30th
End of first six weeks!!!!!!!!!!!!!!! Joyce Vedral says, if you are 50 or more pounds overweight: In six weeks definition will continue in your shoulders and upper back. Your biceps muscle will begin to appear, and they will feel a lot firmer to the touch. You will be able to make a muscle, and people will begin to be impressed. Your body may begin to feel slightly harder to the touch, depending upon how overweight you are. Your triceps will begin to show some change as the fat diminishes and muscle begins to form. Your stomach and buttocks will begin to go down in size, and your thighs will begin to feel firmer.

Is that the way it is?... Well, for the most part, yes!... My shoulders and back continue to get stronger, but still not real noticeable. It feels firmer on my upper back and there is not as much fat... Now that I have a bench, I believe I will make better progress. I am sure in the next six 6 weeks there will be a big change. My breast are continuing to improve as well, at least I think so! I can definitely make a muscle and it can be seen as well now. When I showed my daughter she felt it and her eyes got big and she said WOW [ya got to remember, I did say she was my daughter... teehee] My legs are much firmer, but I haven’t worked them as hard as I should. But my middle body still feels soft and flabby! It is not a firm fat anymore! But that is good... means there is less fat and my skin just hasn’t caught up yet... :lol: Around my ribs and under my breasts... there is less fat there. I can feel my ribs! My triceps are getting smaller and firmer, there is still a tons of fat on them, they don’t giggle as much, but still giggle though. My posture has improved a lot. My tummy is flatter and even though my waist hasn’t went down much, there is not as much fat on my lower belly. My external obliques are getting stronger because my waist is starting to show, not much, but it is there. Now my butt... well, not sure I want to talk about that, teehee, but... don’t know... I thought I say a change, but... not sure! My Mother seems to think it is improving... Will be able to see more progress in the next six weeks, I‘m sure. I guess I should try to really work harder on that part if I want a nice sexy behind! Is that possible at my age???? :D I am determined to show a very real difference in my lower body this coming next six weeks! That is my new mini-goal!

I weighed in this morning... and I am 209. Now I know that is muscle gain and not fat! About 3 weeks into the program I weighed in at 215... so I know I am losing. Besides the pant'o'meter tells it better than the scales! These next six weeks I know will show a tremendous change. Just something I know will happen! I will be posting my 6 week pictures in the next couple of days... then you will see what I am talking about! I think there is a positive change! Maybe not a LOT but noticeable.

[Meadow]

Wow Linda!! Just look how fantastic you are doing!!! I'm really impressed. I can't wait to see your new pics.

My triceps are getting smaller and firmer, there is still a tons of fat on them, they don’t giggle as much, but still giggle though.

And just WHAT are your triceps giggling about???? ROFLOL!! I know that was a typo...and you meant Jiggle so please don't take offense... I just thought it was so cute I had to tease you about it. LOL!! I sometimes think my body "giggles" at me too. :D

:wave:

[adnil53]

OMGosh Meadow... they must be "giggling" about me! How funny and I didn't even catch it! :lol:

[adnil53]

I posted them in my journal. Not a lot of change, but some! the newer pictures are closer to the camera and so I think that is what makes me look bigger.

I did my Upper and middle body workout. I did all three sets, except for my middle, I only did two. I swear they are getting harder! My muscles are soooooo sore, I thought they would be better by now. Maybe I am working them harder. I know it doesn't take me as long to get through the w/o even when I get all the sets in. I seldom take the 15 second rest, just keep going.

[l_knierim]

MOM,
You are doing so good, keep it up and you will be where you want to be in no time.(well a year or so is no time in the geting shape time frame, LOL)I love you, Lynn

[adnil53]

A year is no time, in a lifetime [or rather the REST of my life and yours anyway!] of getting and staying in shape. I am looking forward to it! You are doing wonderful as well. I am very pleased you are doing this. I am proud of you girl! :bhug:

I am working on a new routine. It will have cardio in it. I will be doing Circuit training along with weights. I guess I have been doing that anyway, but didn't know to call it that. I am new at this after all! teehee. This one will be for 8 weeks, starting Monday. I will post it when I get it all worked out. It will start off kinda easy and get harder. The cardio is the one that is really going to get me! But then I need it! So we will see.

[adnil53]

Ok, this the the schedule for this week. It changes every week... adding some exercies and taking some away... this will be hard for me to keep up with... but I am determind! Next week I will post the w/o schedule for that week.

SCHEDULE FOR WEEK 1
Start September 2nd 2002 ends 8 weeks on October 28th 2002

Monday
Long steady walk, aim for 20 minutes plus, followed by stretches
Tuesday
Upper Body Workout. Concentrate on good technique.
Press Up Box -10 reps
Bicep Curls - 2 x 12 reps, 5 lbs dumbbells, 15 sec rest
Triceps Dips - 2 x 8 to12 reps, 15 sec rest
Bench Press - 2 x 10 reps, 5 lbs dumbbells, 15 sec rest
Shoulder Press 2 x 10 reps, 5 lbs, dumbbells, with 15 sec rest
Reverse Flys - 2 x 10 reps, 5 lbs dumbbells, 15 sec rest
Triceps Kickback - 2 x 10 reps, 5 lbs dumbbells, 15 sec rest
Chest Flys - 2 x 12 reps, 5 lbs dumbbells
Wednesday
Short fast walk or light jog (no more than 15 minutes)
Lower and Abdominal workout.
Wall Squat for 30 to 45 sec
Lunges 12 to 15 reps each leg
Adductors 12 to 15 reps each leg slowly
Hamstring Curls 12 to 15 reps each leg slowly
Hip Extensor 10 reps each leg
Abductor 12 to 15 reps each leg slowly
Step-Ups 30 to 45 sec up and down step
Standing Squat 12 to 15 squats slowly
Hands to knees 10 reps, 15 sec rest
Hip Roll 10 reps, 15 sec rest
Lying Side Bends 10 reps, 15 sec rest
Hands Through Knees 10 reps, 15 sec rest
Crunch [Normal Sit-Up] 10 reps, 15 sec rest
Ball Twist 10 reps, 15 sec rest
Bridging 10 reps
Thursday
Rest day, do some stretches.
Friday
Circuit, first 4 exercises each section. Remember to record time and number of reps for each exercise.
LOWER
Lunges 10 to 15 each leg
Adductors 12 to 15 each leg
Squat + Abductor 8 each side
Hip Extensor 12 to 15 each leg
MIDDLE
Hands to knees 10 to 15 reps
Knees to chest 10 to 12 reps
Hip Roll 10 turns each side
Knee To Side Oblique 10 to 12 each side
UPPER
Press-Ups 10 to 12
Triceps Dips 10 to 15 reps. Use a Chair - followed by
Skipping or light running on spot. Aim for 1 to 2 minutes
Shoulder Press 10 to 12 reps, 5 lbs dumbbells,
Pecs Deck 10 to 12 reps, 5 lbs dumbbells, - followed by
Steps Ups, using the stairs or step box. Step up and down 1 minute
Saturday
Bike or other aerobic exercise, 20 minutes plus in morning.
Sunday
3 mile walk, take water with me.

Haven't done my 20 minute walk yet today but I will... :D

[l_knierim]

mom, it looks like alot but it is for the whole week, so it should be okay. Make sure to let us know how it goes. well till later, love ya Lynn

[Meadow]

Gosh Linda, I'm tired just reading your exercise plan for the week. Is it nap time yet? :D

[adnil53]

Thanks again Meadow, but it really isn't as much as it looks... :rolleyes:

I had everything all typed out and hit the wrong button and it was all gone... :mad: so I will have to update at another time... but I am still at it! :D

[adnil53]

Here is a link to the w/o routine I am using right now... I will be switching back to Joyce Vedral's when I finish this one.
http://www.netfit.co.uk/eight-weeklatenight.html

MONDAY
Took Mothers dog for a twenty minute walk, wore the dog out anyway... teehee :D
I also did abs routine - 10 reps each
TUESDAY
Upper Body Workout
Press-Up box -10 reps [didn’t find these difficult or maybe I was doing them wrong, will increase reps and recheck how they are done]
Biceps Curls - 5 lb dumbbells, 2 x 12 reps - 15 sec rest
Triceps Dips - 2 x 8 reps, 15 sec rest [was hard to finish the 8 reps each time]
Bench Press - 5 lbs dumbbells, 2 x 10 reps, 15 sec rest
Shoulder Press 2 x 10 reps, 5 lb dumbbells, 15 sec rest
Reverse Flys - 2 x 10 reps, 5 lb dumbbells, 15 sec rest [these were different and hard]
Triceps Kickback - 2 x 10 reps, 5 lb dumbbells, 15 sec rest
Chest Flys - 2 x 12 reps, 5 lb dumbbell
Again abs routine, 10 reps each
WEDNESDAY
Jog... jogged for a few seconds, walk for a few seconds... took me a whole 10 minutes. [Made my chest hurt, and felt like I was going to puck, but I WILL work up to longer jogging! When I first started walking it did the same thing and now it is not bad, so there is hope. I am determined to work through this... and really hope some day the chest pain will be GONE!]
Lower and Abs workout
Wall Squat for 30 sec [was HARD to not just keep sliding down the wall and getting back up, well couldn‘t do it right... but practice makes perfect... or so it has been said :) Or is it progress not perfection? Teehee]
Lunges 15 reps each leg [these I found easy compared to the bunny lunges I was doing!]
Adductors 15 reps each leg slowly
Hamstring 15 reps each leg slowly [will have to recheck to see if I am doing these right]
Hip Extensor 10 reps each leg [will have to recheck to see if I am doing these right]
Abductor 15 reps each leg slowly
Step-Ups 30 sec up and down step
Standing Squat 15 squats slowly
Hands to knees 15 reps
Hip Roll 15 reps
Lying Side Bends 15 reps
Hands Through Knees 15 reps
Crunch 15 reps
Ball Twist 15 reps
Bridging 15 reps
THURSDAY
Rest day, but did stretches holding each one for a count of 30...
Deltoid
Adductor
Calf
Chest Pectoral
Gluts Buttocks
Hip Flexor
Lower Back
Side Oblique
Quade Muscle

[adnil53]

Friday…
Circuit:
LOWER
Lunges 10 reps each leg
Adductors 15 each leg
Squat + Abductor 8 each side [this was differant!]
Hip Extensor 15 each leg
MIDDLE
Hands to knees 10 reps
Knees to chest 10 reps
Hip Roll 10 reps each side
Knee to side Oblique 12 reps
UPPER
Press Ups 12 reps
Triceps Dips 10 reps
Skipped for 1 minute
Shoulder Press 12, 5 lb dumbbells
Pecs Deck 12 reps, 5 lb dumbbells
Step Ups 1 minute

[adnil53]

Today I will do a 20 minute steady paced walk...

[adnil53]

Did not do my walking. My Grandma passed away last night... We all will miss her...

[adnil53]

Well, I haven't been posting and haven't been doing my w/o! Shame on me! I have restarted and I’ve switched back to Joyce’s, I just didn’t feel like I got a good enough w/o with the other one. And I need a consistent routine, not switching around. I know that switching is good, but what I mean is, that I need to work out every week the same days. I could change the w/o, but I need to do it the same number of days… ok, now that I have made that clear as mud… I probably won't be on much for awhile... my DH is suppose to be home today or tomorrow! Don't think I will have time for a bit... :D

[adnil53]

I am still working out, but it has not been real consistant. With my DH home, seems my time is no longer mine! But no bother, I will adjust once more to this married life! I really am glad he is home!

I got a new bike and so I will be riding 6 miles a day, 5 days a week, back and forth to work... really, I am looking forward to it. The smoke here isn't so bad lately and it has cooled off somewhat... So here I go!!!!

[adnil53]

Yup, but I am here and going strong... well, I hope to go strong, Teehee. I quit doing my workouts for a bit, but am back and SORE!!! Can't blame no one but myself... Well, I could, but what good would it do?... Naw, it is just me... I'm working on it. Becides if I want to get my DH to join in, then he has to see it is worthwhile, right?... till next time... :wave:

[adnil53]

Starting yesterday I am doing my next 6 weeks of weight training using Joyce Vedral's Bottoms Up! Program. (if in these next 6 weeks I get her book "Weight Training made easier" I will switch to that workout) I work my Upper body and legs every other day (3 days a week) and my Middle body 5 days and I ride my bike 6 miles 5 days... that is the plan! I will make it through another 6 weeks, I will! For Upper body I am doing 2 sets of each of the twin sets 5 pound dumbbells then the second set is 8 pound dumbbells... next week I will be doing 5, 8 and 10's!!! I have come so far! When I first started this I could barely do these exercises with no weights! I started with 1 pounders, then went to 2 pounds, then to 3 pounds, 5 pounds, 8 pounds... now WOW I'm fixing to go to 10 POUNDS!!!!! Even though, I took almost a month off, (3 weeks or less) I still can do more than I could 2 1/2 months ago!

[adnil53]

Well… this sure hasn’t been going like I thought it would… this 6 weeks are shot! But I am going to keep working on it… My exercising is sporadic at best… but I am going to keep on keeping on, just hard sometimes is all… I am still riding my bike, but even that is not as much as it was... I am moving again and so it will be to far to ride it to work... I will just have to figure some other motivating factor to keep me at it.

[adnil53]

Well now... I think I have it... not sure about it all yet, but I am doing a form of CKD, maybe TKD? I am figuring it all out and when I have my routine in order I will post how I plan on doing this. I think this may just work. I could not understand why the workouts were getting harder at the same reps and weights, now maybe I understand! Working out don't work very well on low carb, I guess. The muscles need glycogen. So we will see.

[adnil53]

Well I have been sick for the last 2 weeks, I was as weak as a kitten! Because it has been so long sense I w/o [lots more than 2 weeks!] I am back to almost square one. I am starting tonight, my w/o once more. I will do one set of each exercise group and work up from there. I don't think it will take long to get it back.

[Natrushka]

Actually, Linda, 2 weeks off won't make that much of a difference in strength. At 3 weeks you start to notice a change at the neural level but it takes a little longer to actually lose strength gains. You may be weaker because you're not 100% yet, so do take it easy.

Nat

[adnil53]

Well, day one w/o DONE!!! I did 1 set of each exercise twin with 5 pound dumbbells... I did my upper body, abs, hips and butt. My arms were sore, but I did them. I think I will do this for one week with the one set, then next week I hope I will be up to doing 2 sets with 5 & 8 lbs weights then the third week I hope to be back up to 3 sets with 5, 8 & 10 pound weights... I feel motivated again... this feels familiar... nice! :D

[l_knierim]

Good job. I will start my back up here soon too. I think tonight will be a good night to do so. Well got to get back to work, lunch is over. Love ya Lynn

[adnil53]

Well 3 days have pasted sense my last w/o! shame on me! I could of worked out Friday but got cought up doing something on this ol' computer and then was to tired to do them! OK NOW... I WILL HAVE TO BE MORE MOTIVATED THAN THAT! Or I won't get anywere! I won't be able to do a w/o untill next Monday! :( Then I am going to MAKE the time to do them... I have to get back in gear! I will, YES I will... As it stands right now I will be doing them 4 days a week... Mon-Thur.

[l_knierim]

I know you will get it all togther again. Well till later.Love ya Lynn

[adnil53]

Maybe THIS time it will post! Grrrrrrr

I did my w/o last night, almost forgot to! I started with Upper and middle again, because it had been a week. Tomorrow I will do Lower and middle. I will I will I WILL!!!! Teehee

I did two sets of each twinset with 5 and 8 pound dumbbells. On most I could barely finish. I will get this back, I WILL!!!

Lynn thank you for the encouragement... you are such a sweet daughter :) You too will do this, you will!!!

[adnil53]

Done! Two sets of each twin-set. 5 & 8 pound dumbbells... my arms are really sore! I ate some smarties (blended in water) about an hour and a half before my w/o. Had planned to do them within an hour, but it didn't turn out that way. I don't really know if it helped or not.

[adnil53]

Third day down!!! Yes, I think I am back on track, but still not up to all three sets yet, but I think by next week, I will be ready to try! But if not, then the week after for sure!

I ate a simple carb with my evening meal in hopes it will help my w/o's. About an hour and a half before my w/o. I still have a lot to learn, but I am working on it.

[adnil53]

Yesterday's workout

Wk 2- Day1 Upper, Abs, Hips & Butt
I didn't get to do my 4th day last week, but hope to get in all 4 this week! I am back up to all three sets at 5, 8, and 10 pounds... soooo cool!

[adnil53]

I did Denise Austin's Pilates w/o tonight. I am going to continue to use it for my core strengething exercises on day two and four and use Joyce Vedral's for Upper, abs, hips and butt on days one and three. I'd guess I will be sore tomorrow!

[adnil53]

Another w/o done! Don't think I will be able to get one in tomorrow :(

[adnil53]

DOMS!!!!

[adnil53]

I drank this a ½ hour before I did my w/o

Drink made with
· 1 serving Soy Protein Isolate [carbs 0, protein 24, fat 1 g]
· 2 tsp Glutamine Plus
· 16 oz Gatorade Ice (clear)... 28 carbs, about 2/3 sucrose-glucose & 1/3 fructose and 5 smarties blended together.
Total 53 carbs, 24 protein and 1 fat
I don't know if the protein and carbs helped or not... my workout didn't go as planned... one of the children were sick and I kept getting interrupted, but I got them done none the less... Hopefully I will get all four w/o's in this week...

Weights... still 5's, 8's and 10's... hoping to up those next week to... 8's, 8's, and 10's...

[adnil53]

Same carb/protein drink...
Total 53 carbs, 24 protein and 1 fat

I really feel them in my abs... when I am done they feel invigerated... or used but not sore? Aw... but tomorrow... :D As I sit here typing I can still feel it in my abs, my whole mid-section... I like how it feels... Cool.

[adnil53]

I did my refeed again...
I whimped out on some of the exercises tonight... I couldn't finish some of them... my arms are soooo sore! Don't know why it was that way tonight... maybe I just didn't get enough nutrients today. Tomorrow I hope it is better…

[adnil53]

L-Glutamine to the rescue and am feeling MUCH better, still sore, but not as much....

[adnil53]

Did it! Got all four w/o in this week! I didn't do a refeed tonight, but I did take a serving of Glutamine Plus in water just before my w/o... It was a good w/o.

[adnil53]

This was yesterdays w/o... forgot to post... lol

I did ok, but whimped out on the last couple... I don't know, my muscles are sore... I am sore all over, but I think there is something going around, we are getting sick and it seems to make our bodys ache... so we will just see how it goes... I may take it easy and use lower weights this week...

[adnil53]

Isn't gonna happen tonight... I am tired and sore... will be back to doing them tomorrow though... no excusess!!!

[adnil53]

I did ok, for the most part... I used 8's, 8's and 10's. Went to failure on the last set using 10's. I feel very tired and shaky... but got them done! Ran out of glutamine :(... will just have to suffer till friday...

[adnil53]

I did my Joyce Vedrel tapes for my lower body today instead of Pilates… was different for sure… my abs were talking LOUDLY to me… LOL I couldn’t do all of the exercises, not all three sets anyways, but I will be working on them for a bit before I switch back to doing Pilates…

I got my w/o in this morning instead of doing it tonight, but… I did do it on an empty stomach… made me sick. I felt like I was surely going to lose it my stomach contents, which of course were nothing but stomach acid, water and a cup of decaf coffee! I got heartburn bad also… I rested for a bit and then ate some lunch and felt immediately better… Next time I will do a carb-up with protein before I attempt to do them in the morning. I hope I can do them in the morning more often, maybe my sleep patterns will improve.

[adnil53]

I decided to check to see how I am progressing with my upper body w/o’s. I don’t remember ever being able to do push-ups in my life, so I thought maybe that would be a good gauge…

I couldn’t really do them, BUT I could partly do them… But then I am moving 220 pounds too... I could go down and up a few inches, I am going to try Monday morning after I have had my 3 days off and feel rested… I am anticipating being able to do them much better than I could today. I will have to check and see just what muscle groups you use when you do push-ups… the straight leg kind, ya know, on your toes with legs & back straight…

Found them: The push up works the pectoralis major (chest muscle), shoulder muscle (specifically the anterior deltoid), and the back of the arms (triceps) :)

[adnil53]

I did my BF% measurements...

August 19th I was...
Body fat % 47.3127
Pounds body fat: 100.776
Lean body weight: 112.223
Ideal weight with 20% body fat: 134.66

Don't know my measurements for Aug... didn't write them down :(

Today December 13th...
BF% 46.14
Pounds BF 100.58
Lean Body Weight 117.41
Weight at 20% BF: 140.82

Weight 218
Neck 14 in
Waist 40.5 in
Hips 43.5 in

Too cool, huh? :D

[blossom]

Just dropping by to say Hi

Your doing much better than I am in the exercise department. I am too lazy.. but you knew that huh? :D I finally did mine tonight though.

Where do you go to find all those numbers you've got posted?

Blossom

[adnil53]

Below my puppy... :D

P.S. Glad you stopped by... :)

[adnil53]

I checked my push-ups tonight instead of tomorrow and I could go 1/2 way down & up... Didn't do more than two... I guess I shoulda seen how many I could do, maybe next time. I could go all the way down actually but couldn't come back up if I did. I am going to keep checking this every week... maybe I will incorporate them into my w/o program... don't know for sure...

*oops* I was thinking this was Sunday... oh well next week I will do this on Sunday or Monday... LOL

[adnil53]

I have been having problems with my w/o's again! Seems about ever 6 weeks I loss it. I am sore, very and it is getting worse instead of better. So I started this eating schedule today. I am in hopes of getting my calories 10 x my BW and my protein at least 1 x my LBW...

8 am - Soy Protein Isolate powder, Glutamine, fat burner
9 am – Workout
10:30 am - CRM: Omelet with Glutamine
1:30 pm - RM: 5oz chicken breast or other protein, ½ cup of brown rice, butter, ½ cup veggie, small salad & salad dressing, fat burner
4:30 pm - CRM: Protein snack
7:30 pm - CRM: 6oz of tuna, mayo, 1 cup of vegetables & butter
10:30 pm - Soy Protein Isolate powder and Glutamine

Hope this helps... If it doesn't improve this week, I am going to take a week off from training... then come back and see if it helped.

I am still supersetting twinsets, but right now I am just doing 12 reps with 8's, 10-8's and 8-8's... quit the 10's for now...

[adnil53]

Exercise done, late with an audience, but done none the less! I didn't do all of the leg and butt exercises, but oh well... I did at least one set of each... Tomorrow will go better, I am sure.

[adnil53]

I tried something this morning... I was reading in M&F how protein and sucrose (carbs) ups hGH and it said one of the tried and true (partly, not perfect) supplements was plain ol' protein and sugar (carbs)... suppose to use 0.1 protein to 0.2 sugar (carbs) per pound of body weight. This I think goes along with the leptin idea... So I did this just before my workout... about a half hour. Now did it help my w/o? Maybe, I am not sure... yesterday I had a very hard time doing my w/o, today it went pretty good, but still not up to par... I am going to wait an hour tomorrow before I start my w/o, it may work better...

I finished most of my supersets, but using just 8 pound dumbbells, I still couldn’t finish it all…so, tomorrow I am going back down to 5’s, 8’s & 8’s and see if it helps, maybe I just tried to progress to fast and need to slow down and regroup here…

[adnil53]

I am not doing a w/o this morning, just don't feel up to it. Everyone is getting sick again around here... I'm not exactly sick, but I've got a cough and am tired, so today I am just going to take it easy...

I’ve gotten a new Denise Austin tape… Get Fit Fast, it targets the abs mostly, it is a 10-15 minute program that I plan to use for stretching before I do my regular w/o… I’ve also decided to go back down in weight to 5’s,5’s & 8’s for my supersets… I’m not sure were this weakness is coming from, but I have to keep trying… I’ll work my way back up after I feel better… My right elbow & my left knee is hurting a little as well... I will be fine, but think I need to take it easy for now...

[adnil53]

Got my w/o done... did very well this morning, very pleased with myself :) I did the 10-minute Denise Austin’s ‘Get Fit Fast’ and my regular Joyce Vedral’s ‘Weight Training Made Easier’ I didn’t do all the lunges like normal, my chest started hurting, so I slowed down some…a lot of air going in them lungs! Took me a total of about 60 minutes, give or take a few… I also did an abs w/o last night – 40 reverse crunches and 40 regular crunches… my abs are sore this morning! I also found that if I exhale hard on the flex I get better tension on my abs… I have a hard time feeling the flex on my lower abs, but I found when I did that, I could really feel them! I will be glad when I can raise my weights back up… but that will come soon, I am sure!

I finely wrote down the names of the exercises I do…

Dumbbell to shoulder squat - 12 reps 5 lbs- 10 reps 5 lbs- 8 reps 8 lbs
Upright Row - 12 reps 5 lbs- 10 reps 5 lbs- 8 reps 8 lbs

Lying inner thigh lift - 12 reps 5 lbs- 10 reps 5 lbs- 8 reps 8 lbs
One arm dumbbell row - 12 reps 5 lbs- 10 reps 5 lbs- 8 reps 8 lbs

Leg curl - 12 reps 5 lbs- 10 reps 5 lbs- 8 reps 8 lbs
Leaning Lateral pull - 12 reps 5 lbs- 10 reps 5 lbs- 8 reps 8 lbs

Lunge (standard) - 6 reps 5 lbs- 6 reps 5 lbs- 4 reps 8 lbs
Seated back lateral - 12 reps 5 lbs- 10 reps 5 lbs- 8 reps 8 lbs

Laying inner thigh frog extension – 15 reps x 3
Hack squat - 12 reps 5 lbs- 10 reps 5 lbs- 8 reps 8 lbs

Standing inner thigh squat - 12 reps 5 lbs- 10 reps 5 lbs- 8 reps 8 lbs
Straddle squat - 12 reps 5 lbs- 10 reps 5 lbs- 8 reps 8 lbs

Giant set for the calves - 12 reps 5 lbs- 10 reps 5 lbs- 8 reps 8 lbs

Bent knee sole lift – 15 x 3
Saddlebag squeeze - 15 x 3

Knee raise crunch - 15 x 3
One-legged prone butt lift - 15 x 3

Clamshell crunch - 15 x 3
Lower butt side-kick - 15 x 3

Knee raise oblique crunch - 15 x 3
Toe reach crunch - 15 x 3

Elbow to knee oblique crunch - 15 x 3
Partial leg raise - 15 x 3

[adnil53]

And now it is the 4th and I haven't resumed my w/o's... but that will change here shortly. I was having (still am) muscle soreness that doesn't appear to me exercise related I am wondering what is up with that. It is mostly my left side. I will be going to a chiropractor very soon. Maybe then I can do better at this...

I am also working at increasing my carbs to a moderate amount, instead of very LC, upping my protein, lowing my fat, & keeping my calories around 1,600 to 1,800 in hopes to have more energy to do what I need to do to reach my goal(s). I don't think the 2000+ calories would be appropriate for my height and build and excess fat. I got this idea from M&F Hers and am going to give it a try because nothing else has seemed to help… if I don’t gain fat, it cannot hurt to try…

[adnil53]

I have upped my carbs and my muscle soreness has much diminished, so tomorrow I start back at my w/o's... I am going to do some kind of cardio tomorrow as well. I am not sure at the moment what that will be... but I will know by tomorrow... LOL. I don't believe this fat is going away without the aerobics...

[adnil53]

I haven't restarted yet and I am seriously thinking of doing BFL... really! I want to get a weight set first, but until then I will use my dumbbells... gotts to figure this all out... So many are getting good results with that and the BodyRX... it just seems the next step. I really like JV's w/o's, but I am going to soon try the BFL and see what happens... I am going to order the book soon as well...

[judy130]

Hi Linda

You are doing so well. Yes, I too think BFL is great for starting with, as it is very motivating. BRX is also good though it starts off with high carbs and fibre. I am sure you will like these books.

With BFL, you are exercising six days a week on set days so it is easier to stick with it. On BRX you need to exercise on any four days of the week so you tend to skip more days than you should!

Good luck. I'm trying to get back on track and it is so difficult to get started properly again. I'm determined to do it this year, though.

Judy

[adnil53]

I haven't started BFL yet... there are a couple of things I have to come to a better understanding about, but I know I will start very soon. It always goes like this... I think, think some more and then finally take the bull by the horns and just do it... I have to know in my mind I am ready to stick to it... then I can start without the feeling I'm not going to be able to keep up with it. I want to do this to the end and I will once I get started. He talks about The High-Point Technique. I know it will be easier to do than to read about... lol I am also working on a food plan. Not sure what I want to do or even what I SHOULD do in that respect. But I will let ya'all know very shortly! Bye now.

[adnil53]

Well, I still haven't started back working out... I've read both Body For Life and I have read BodyRX and think I am going to go with BodyRX... I hope to start that no later than next week. I will do it with 'The Zone' not with his diet program of course!

[l_knierim]

As you know I have started my cycle one again today and I love the way I feel after I work out. But I will warn you will have DOMS, aned Doms and More DOMS. Love ya lynn

[adnil53]

I've again decided to wait on the weght training. :( But I am going to use a stationary bike untill I get under the 200 mark, then I feel I will be ready to start the weight training again.

[adnil53]

I started Using a stationary bike this morning after breakfast, but on fitday it is hard to get it right. I went 2.58 miles and burned 130.5 calories in 10.16 minutes. My front thighs burned when I got through! They don't now though. I ate a half hour before (just as 'The Zone' says to do) and drank a cup of soymilk when I got done with the bike. I will up the time and intensity as I go along... then it will be time for me to start the weight training again... looking forward to doing either BRX or BFL. I am still undecided on which one I am going to do, I think they both have good points and really are quit simular except for the cardio... I will probably do my own version of the two of them.

[l_knierim]

That is great that you took the first step toward exersice again.You will notice a diffrence in how you feel in no time at all. I know I love working out now. Even on days when I really just do not want to get my butt in gear a do it. Iam so glade I did about 5 mins into it.It is funny I was going to wait a day between my day 1 and day 2 but I feel like working out, So I think I will tonight after the kids are in bed. I can not wait. Well need to get homework done. Talk to ya soon, Lynn

[adnil53]

Well, I did another 20 minutes this evening. That makes a total of 30 minutes today. This time I went 20 minutes, 5.12 miles and burned 258.30 calories. I will do them every other day. I used BFL’s interval aerobics. ‘20Minute Aerobics Solution’ I couldn’t get up to a 10 because the bike won’t tighten for that high of resistance. But it was still a good w/o. I will be doing just the 20 minutes from now on… I thought I could go faster at the higher tension to get that ‘10’. Worth a try.

[adnil53]

That is great that you took the first step toward exersice again.You will notice a diffrence in how you feel in no time at all. Thanks Lynn... I really enjoy doing 'something' again! I'm looking forward to the weight training again very soon!

[adnil53]

Well I said I wasn’t going to do them everyday but I couldn’t resist! Teehee. Any way I messed with the tension and it does get tight enough! I did it the same as yesterday with higher tension, going from light to tight and back again in one minute increments… man does my front and inner thighs BURN!!! I could only do 15minutes this time though… :) I went 15 minutes, 2.91 miles and burned 151.13 calories…

[l_knierim]

That is great 2days in a row.Love ya Lynn

[adnil53]

I didn't do my bike today... had a busy day and was really tired so decided to do it tomorrow.

[adnil53]

Another morning of cardio... 15.33 minutes, 3.88 miles & 195.9 calories burned... can't seem to get it up to those 20 minutes again, I am sure it is because I upped the tension. I will get it up there as I become more conditioned.

[adnil53]

Well, I was going to do my exercise bike this morning, but had company. I had my food all set to go and everything, I had eaten ¾ of my morning meal and had left the last ¼ for after I exercised... so I am going to try to get it in this afternoon or tonight.

[adnil53]

Ok, I did 10.22 minutes, 2.69 miles and burned 135.8 calories... My front thighs and inner thighs burn! but my time is going DOWN... I did 7 of those minutes with the interval and the rest at about 5 (starting level 5, seemed much harder after I got warmed up! Then it was more like 7!)

[adnil53]

I did 13.04 minutes, 3.28 miles and 165.20 calories. I just did it straight, no intervals... I am going to have to work up to those 20 minutes... I, as usual, am getting weaker instead of stronger it seems... but I will keep trudging on, BRX will be good for me! I think keeping the motivation and pushing myself is a big issue with me. I lose the desire to do both as soon as it gets a little tough! Reading BFL has helped a little and I plan to implement some of his ideas into my plan as I go along, even though I am going to do it basically like BRX.

[adnil53]

Didn't do my bike yesterday. Today I went 2.85 miles. burned 143.7 calories in 10 minutes... 10 minutes will be my max for awhile, but some I figure is better than none!

[adnil53]

After reading my daughter Lynn's gym log (l_knierim) and now reading about Mischa and her new gym she is getting has made me REALLY want to start the weights again! LOL, so what I have decided to do is go back to JV’s for now until I get my free weight set I want… Then I will start doing Body RX… Haven’t decided on the JV start date, but it will be soon…

[adnil53]

10 minutes, 2.96 miles and 149.3 calories... Getting better... :D

[l_knierim]

Are you still riding the bike? I have not seen you post in about a week, so thought I would check.. hope to see you posting again soon. Love ya Lynn

[adnil53]

I haven't for a few days... thanks for checking up on me... I'd get it together... someday! Look at you! You are doing fabulous!

Oh my gosh... I just realized it has been 6 days! Where does time go?

[adnil53]

Thank you for reminding me Lynn...

Today 15 minutes, 4.24 miles & 213.6 calories burned :D

[adnil53]

Stationary Bike... 15 minutes, 4.66 miles, 234.4 calories burned AND very sore thighs... I'm not gonna try the knees out technique yet... but will :D

[adnil53]

Tomorrow... :D

[adnil53]

Bike... 10.24 minutes, 141.16 calories & 2.81 miles :D

[adnil53]

My w/o schedule for ‘Let’s get fit together’ Challenge.

Fat Wars, 1st 9 weeks…

Week1
Monday Thru Friday
Warm-Up- 5 minutes of slow walking
Aerobic exercise: Take a 1 hour walk every day this week.
Abdominal crunches: 3 sets on a stability ball following each walk. Start with 5 reps. (will have to do them without the ball for a couple weeks :()
Cool down: Stretch for about 10 minutes. (Denise Austin’s Get Fit Fast Level 1, 10 min.)
Week 2
Monday, Wednesday, and Friday
Warm-up: 10 minutes of walking or riding stationary bike.
Resistance training:
Dumbbell Squats 1 set 20 reps
Reverse (Step Back) Lungeb1 set 20 reps
Dumbbell Bench Press 1 set 20 reps
Dumbbell Rows 1 set 20 reps
Dumbbell Side Laterals 1 set 20 reps
Dumbbell Curls 1 set 20 reps
Dumbbell Triceps Extension 1 set 20 reps
Standing Calf Raises 1 set 20 reps
Aerobic exercise: Walk for 30 minutes at target heart rate. Warm up and cool down at a slower pace.
Abdominal crunches: 3 sets following each walk. Do 10 reps in each set.
Cool down: 10 minutes stretching (Denise again)

Tuesday and Thursday
Warm-up: 5 minutes of slow walking.
Aerobic exercise: 30 to 60 minutes of walking.
Abdominal crunches: 3 sets following each walk, 10 reps each
Cool down: Again Denise

I’ll post the rest of the w/o’s soon, but for now I am off to bed… Good night! :bhug:

[adnil53]

Walked for 5 minutes rather slow, then for 1 hour at a faster pace, tried very hard to keep my posture good and swung my arms.

Did regular crunches, 3 sets of 5 reps, 15 seconds between sets.

Denise Austin’s ‘Get Fit Fast’, level 1, 10 minutes

Now off for some lunch!

[adnil53]

Weeks 3 and 4
I will be staying with the same weight in my resistance-training program. Since my muscles will be fatiguing on each consecutive sets, I shouldn’t be surprised if I have trouble doing the 20 reps on the second set. Do as many as I can, trying my best to get 20. Wait one minute between sets.
Monday, Wednesday, and Friday
Warm-up: 10 minutes stationary bike to increase blood flow
Resistance training:
Dumbbell squats 2 sets, 20 reps
Dumbbell Stiff-Reverse Lunge 2 sets, 20 reps
Dumbbell Bench-press 2 sets, 20 reps
Dumbbell Rows 2 sets, 20 reps
Dumbbell Side Laterals 2 sets, 20 reps
Dumbbell Curls 2 sets, 20 reps
Dumbbell Tricep Extension 2 sets, 20 reps
Standing calf Raises 2 sets, 20 reps
Aerobic exercise: Walk 30 minutes at my target heart rate. Warm up and cool down at a slower pace.
Abdominal crunches: 3 sets crunches following each walk. 15 reps each set.
Cool down: Denise Austin’s ‘Get Fit Fast’ level 1, 10 minutes
Tuesday and Thursday
Warm-up: 5 minutes of slow walking
Aerobic exercise: 30 to 60 minute of walking
Abdominal crunches: 3 sets of crunches following each walk. Do 15 reps each set.
Cool down: Denise Austin’s ‘Get Fit Fast’ level 1, 10 minutes
Week 5
The number of sets per resistance training exercise will increase from 2 to 3. The number of reps in each set will change from 20 to 15. Monday and Friday w/o’s will be at full force, but on Wednesday ease up on my training intensity (i.e. use lighter weight), moving thru each exercise with as little rest as possible (one minute at the most). One each day, stay with the same weight for all 3 sets. Since my muscles will be fatiguing on each consecutive set, I shouldn’t be surprised if I have trouble doing the 15 reps on the second and third set. I should do as many as I can.
Monday, Wednesday, and Friday
Warm-up: 10 minutes stationary bike to increase blood flow
Resistance training:
Dumbbell squats 3 sets, 15 reps
Dumbbell Stiff-Legged dead Lifts 3 sets, 15 reps
Dumbbell Bench-press 3 sets, 15 reps
Dumbbell Rows 3 sets, 15 reps
Dumbbell Side Laterals 3 sets, 15 reps
Dumbbell Curls 3 sets, 15 reps
Dumbbell Tricep 3 sets, 15 reps
Standing calf Raises 3 sets, 15 reps
Aerobic exercise: Walk 30 minutes at my target heart rate. Warm up and cool down at a slower pace.
Abdominal crunches: 3 sets crunches following each walk. 20 reps each set.
Cool down: Denise Austin’s ‘Get Fit Fast’ level 1, 10 minutes
Tuesday and Thursday
Warm-up: 5 minutes of slow walking
Aerobic exercise: 30 to 60 minute of walking
Abdominal crunches: 3 sets of crunches following each walk. Do 20 reps each set.
Cool down: Denise Austin’s ‘Get Fit Fast’ level 1, 10 minutes
Weeks 6 to 9
Now my metabolism has been jump-started and my body has adapted to weight training, my w/o format will change to the split routine. Instead of repeating the same training sessions to work all muscle groups, I will now use two different training sessions to target two different sets of muscle groups. This split routine will allow some muscles to gain extra rest while others are being trained. During these weeks, I will train with weights on Monday and Tuesday and again on Thursday and Friday. I will now perform two exercises for each muscle group instead of one. I will add a barbell exercise into this part of my transformation routine. There are three sets in the first exercise for each muscle group, followed by two sets for the second exercise (the isolation exercise), for a total of five sets per body part. The reps per exercise will be 10 to 12. This will allow for heavier weights than previously used for increased muscle strength, size, and function.
Follow this routine for the remainder of the 9 weeks.
Monday and Friday
Warm-up: 10 minutes stationary bike to increase blood flow
Resistance training:
Dumbbell squats 3 sets, 15 reps
Barbell Squats 3 sets, 10 to 12 reps
Seated leg extensions 3 sets, 10 to 12 reps
Stiff Legged Dead Lift 3 sets, 10 to 12 reps
Lying Leg Curls 2 sets, 10 to 12 reps
Side laterals 3 sets, 10 to 12 reps
Calf raises 3 sets, 10 to 12 reps
Aerobic exercise: Walk 20 minutes at my target heart rate. Warm up and cool down at a slower pace.
Abdominal crunches: 3 sets crunches following each walk. 25 reps each set.
Cool down: Denise Austin’s ‘Get Fit Fast’ level 1, 10 minutes
Tuesday and Thursday
Warm-up: 10 minutes stationary bike to increase blood flow
Resistance training:
Bench-Press 3 sets, 10 to 12 reps
Incline Press 3 sets, 10 to 12 reps
Bent-Over Rows 3 sets, 10 to 12 reps
Seated cable Rows 2 sets, 10 to 12 reps
Standing Barbell Curls 3 sets, 10 to 12 reps
Barbell tricep Extension 3 sets, 10 to 12 reps
Aerobic exercise: Walk 20 minutes at my target heart rate. Warm up and cool down at a slower pace.
Abdominal crunches: 3 sets crunches following each walk. 25 reps each set.
Cool down: Denise Austin’s ‘Get Fit Fast’ level 1, 10 minutes
Wednesday
Warm-up: 5 minutes of slow walking
Aerobic exercise: 30 to 60 minute of walking
Abdominal crunches: 3 sets of crunches following each walk. Do 25 reps each set.
Cool down: Denise Austin’s ‘Get Fit Fast’ level 1, 10 minutes

Will post the rest of this when I get closer to goal… Just before the 9 weeks are up…

[adnil53]

Another day done! I used the stationery bike instead of walking… it is raining nicely outside, not that I would of melted ;)… Anyways…
Stationery bike: 9.49 miles, 477 calories, about 20 mph, 30 minutes.
Standard Crunches: 3 sets of 5, resting 15 seconds between sets.
Denise Austin: 10 minutes about.

I think I liked the bike better… I loosened it up so it was not much more strenuous than walking, but still I worked harder… broke a sweat. :D But plan on getting a treadmill hopefully in a few weeks... I need both the bike and the tread mill...

Denise was easier this time, but then yesterday was the first day and it just didn’t go well, today was much better… My Abs are SORE!!! LOL Between the regular crunches and Denise...

[adnil53]

Stationery bike: About 30 minutes, not sure about the rest because I pushed the counter whatzamagig… so I can only guess.
Standard Crunches: 3 sets of 5, resting 15 seconds between sets.
Denise Austin: 10 minutes about.

Nasty day today, exercise getting easier… tummy still a little sore, but more just… ‘I can feel it’. Next week will be harder on the bike as well as all the rest.

[mischa]

Linda wow super workout :) :hyper:

[adnil53]

Thanks Mischa, it will get better with time...

[l_knierim]

Your work out is looking so good. Keep it up. love ya Lynn

[adnil53]

Stationery bike: 10.26 miles, 516 calories, about 20 mph (sometime slower some faster), 30 minutes.
Standard Crunches: 3 sets of 5, resting 15 seconds between sets.
Denise Austin: 10 minutes about.

Getting easier... I am looking forward to next week... I'll up the tension on the bike & I'll be using weights between the bike warm-up & doing the bike at target heart rate. Should really make a harder w/o.

Thanks Mischa & Lynn... I am very excited about this!

*Update* 5:00pm... 5.19 minutes on the bike, 2.35 miles at spurts at 40mph (I think that is debatable) 118 calories... great way to blow off steam!

[adnil53]

Forgot yesterday I felt very tired and lethargic, but today I feel energized :D Nice!

W/O same as yesterday. But must be increasing my speed on the bike.
Stationery bike: 11.79 miles, 592 calories, about 20 mph (didn't check), 30.43 minutes.
Standard Crunches: 3 sets of 5, resting 15 seconds between sets.
Denise Austin: 10 minutes about.

[adnil53]

Got up at 5 am :D (did, really!) Ate ½ my Breakfast, waited an ½ hour about…
Warm-up: Stationary bike, 10 minutes, 2.65 miles, 133.60 calories
Resistance training: Waited about 1 minute between exercises.
Dumbbell Squats 1 set 20 reps, 10 pounds each
Reverse (Step Back) Lunge 1 set 20 reps, no weights
Dumbbell Bench Press 1 set 20 reps, 10 pounds each
Dumbbell Rows 1 set 20 reps, 10 pounds each
Dumbbell Side Laterals 1 set 20 reps, 5 pounds each
Dumbbell Curls 1 set 20 reps, 10 pounds each
Dumbbell Triceps Extension 1 set 20 reps, one 10 pound dumbbell
Standing Calf Raises 1 set 20 reps, no weights
Aerobic exercise: Rode Stationary bike for 20 minutes. Warmed up and cooled down for 5 minutes each at 16-19 mph, fairly fast pace for 10 minutes at 26-30 mph. 373.5