Betty's Bowflex Journal

[Betty2003]

Day 1 of return to exercise. I workout at home, first thing in the morning. My workouts are somtimes cut short because my son wakes up early.

Standing Single Arm Bicep CurlL 15 lb, 15 reps, 3 sets
Seated Overhead Tricep Extension 30 lb, 12 reps, 3 sets (v. hard)
Incline Bench Press 30 lb, 15 reps, 3 sets

Elliptical Machine: 10 minutes, Level 4 resistance, 4 Back + 6 Forward

Measurements

Bra Line: 32.5
Waist: 31.5
Hips: 36
R THigh 23
L Thigh 23

[Betty2003]

Worked on Shoulders Today...if anyone actually reads this, forgive my ignorance of correct names for some of the exercises...

Seated Fly 10 lb, 10 reps, 3 sets
Shoulder Press 30 lb, 10 reps, 3 sets
Upright Row 30 lb, 10 reps, 3 sets
Inner Rotator Cuff 10 lb, 10 reps, 1 set (each arm)
Outer Rotator Cuff 10 lb, 10 reps, 1 set (each arm)
Seated Pull Back 20 lb, 10 reps, 1 set
Seated Arm Extension 20 lb, 10 reps, 1 set
Lying Am Extension 20 lb, 10 reps, 1 set

Workout done midafternoon with no cardio. Skipped am workout due to being in ER with son last night (slept in)

[Betty2003]

Skipped am workout. Son is still sick...just an excuse, I know.

Pilates Legs and Abs, approximately 20 minutes

[Betty2003]

Worked out 2 hours after breakfast; short work-out because son woke up.

Worked on back today:

Seated Row 40 lb 15 Rep 3 sets
Upper backbend 40 lb 15 Rep 3 sets
Reverse Curl 40 lb 15 Rep 3 sets
Side Bends (L & R) 5 lb 15 Rep 3 sets

[Betty2003]

Full work day today, so didn't work out in the morning. Did 20-25 minutes of Pilates when I got home, but DS decided not to nap, so I didn't finish the tape.

[Betty2003]

Haven't been feeling well, so haven't been exercising. Got back at it today--but only 20 mintues because my son woke up early.

Lateral Pull Downs, Wide Overhand Grip 50 #, 12 Reps, 3 Sets
Lateral Pull Downs, Narrow Underhand Grip 50#, 12 reps, 3 sets

Cardio: Elliptical Machine, 10 minutes, Level 4

[Betty2003]

Leg workout:

Sitting Hamstring 40#, 10reps, 3 sets
Leg Press 100#, 10 reps, 3 sets
Inner Thigh 5#, 10 reps, 3 sets each leg
Squats plus side leg left 10 reps each side 1 set

Cardio: Elliptical Machine 15 minutes; Level 4

[Betty2003]

Standing Bicep Curl, single arm 15#, 15 rep, 3 sets
Tricep Extension, single arm 10#, 15 rep, 3 sets
Incline Chest Press 20#, 15 rep, 3 sets
Incline Tricep Extension 20#, 15 rep, 3 sets
Incline Chest Fly 20#, 15 rep, 3 sets

It never fails...my son will sleep until 8 if I don't work out, but was up by 7:15 this morning! Not that I need the cardio...lots of running around getting the house ready to sell, and painted the bathroom plus the stairs to the basement...tomorrow I'll be sore.