Lisa wants a nice body

[lkonzelman]

Figured if I have a gym log I will be more prone to sticking to my plan here.

I'm usually much better when I know you guys are watching me.... ;)

This was day 5 of my new weekday regime.

First thing on an empty stomach (6am weekdays) I do 20 minutes on my Nordic Track elliptical skiier.

I understand others may go faster but this is a push for me.

First through 3rd minute ranging in the 3.3 mph range
Minute 4 - up to 3.8 mph
Minute 5 - up to 4.2 mph
Minute 6 - up to 4.5 mph
Minute 7 - up to 5.2 mph
Minute 8-13 settling in the 3.5 range
Minute 14 - up to 4 mph
Minute 15 - up to 4.5 mph
Minute 16 - up to 5 mph
Minute 17 - up to 5.3 mph
Minute 18-20 settling in the 3.7 range

Great sweat and I believe a workable plan for my life at this point.

Weekends walk doggies first thing in the morning. About a mile but slow to walk two dogs (well my dogs) but must pull and train them constantly so a little active at least.... :)

[lkonzelman]

FYI - walked the doggies although I don't think that counts.

But I wanted to mention regarding the skiier that I keep the tension pretty high.

Today my measurements in inches:

Waist: 34 1/4
Hips: 40 1/4
Bust: 42
Thighs: 23 1/2
Arms: 12

[diget77]

Hi there... :wave:
Clicked on your log on accident, but glad I did. Walking the dogs does count. I walk my kids in a stroller. Walking is walking even if it is slow, you are not just sitting...you are moving and using energy!

Hey, we have a similar mini goal...I want to fit into my old 8's by Valentine's Day. I just wanted to say "Keep Up the Good Work!" Set your own pace. I have a friend on here that goes to the gym every day and works to the bone...I on the other hand will Try to get in some crunches. I don't sweat it if I don't because I atleast now that I have made a big eating change and that that is a huge accomplishment in it's self (since I was a serious carb cruncher)... Hope to hear more from you soon.

Dani

[lkonzelman]

Walked the doggies on Sunday morning.

Worked out this morning... :D same interval 20 minutes on the skier on an empty stomach. Had a keto shake though about 20 minutes later.

FYI- started taking my fiber pills at night to try to get a better body/ weighing time down. I'm back down to 161 (at least on Sunday) but jeez.... I know I should be down but this is all the workout, bathroom scheduling.

I'm sure it will all work itself out soon.

[diget77]

Sounds like your doing great! I don't know if I could stay on any equipment for 20 min or more...I am not that diciplined...can't even seem to keep up the crunches on a reg. basis.

Keep up the good work :clap:

[lkonzelman]

Wow it is so cool to have encouragement in my gym log! Super Thank you!

[diget77]

It is great to have support and encouragment. I have this gal who is stationed in Japan and we have been "helping eachother" along each step of the way. It makes it a lot easier when you have someone going through the same things with you and someone who can give you the words of encouragement needed. Thanks so much for your words...I really do enjoy reading what others have to say about my life and theirs.

Oh, catspaw and I are going to post before and after photos on Valentine's Day...are you game. We know we won't be to our goal weight, but thought it would be a great mini goal and sort of mile marker. If not no prob...just thought I would invite you and leave it up to you.

Even if not at our ideal weight, we all have made great progress thus far and are still headed down the right path :D

[lkonzelman]

That is cool with me although I can't find any of my 260lb photos since I moved (not that many were allowed to remain either - so i'm hopeful they turn up).

I will post the before LC and up to date though.

[diget77]

Sounds great. I don't have many pics either because I didn't like to have them taken, although I have found a few....I think I will have fun taking new pics of the now...

Talk to ya soon,
Dani

[lkonzelman]

Well you better Dani because you are even smaller then my dream weight. So you better be happy girl!! :D

[lkonzelman]

Last night 35 crunches thinking of Dani :D .

This was a crazy morning and only got to do 17 minutes *but did both rotations of increasing speed before I got off. Good sweat but I do want to do my minumums whenever I can.

[diget77]

Height matters though. I am only 5'1 with very big hips. My sister who is 5'3 at 130-135 is in a size 4-5 don't ask me how....I at 127 am still only in a size 9-10 and can get the 8 on snuggly.
It works so bad for me that I looked really heavy. at 162 I was almost in a 16...my 14s were snug.


I'll tell you, you should be very happy yourself to have the extra inches....they do make a big difference. So just remember I may be smaller in weight, but we are pretty close to the same size hehehehe

Now I need to do my crunches...I can't let someone do them thinking of me and me just slacking off.. :)

[digwig]

Hey Lisa, my small child is demanding a popsicle, but I just wanted to give you a :thup: in your gym log!

I can't wait to see those before and after shots!

Dig

[lkonzelman]

Wow the impressive and hard working Dig comes to visit my gym log.... :blush:

Today was really REALLY hard.

Hard waking up.
Hard working out.
I did my regular 20 minutes but the second interval I couldn't seem to keep standard timing. Like I increased from 3.7mph to 4.2 but then I couldn't get it higher the next few minutes. Just chugged and chugged as hard as I could but remained only slightly higher for those three minutes.

Anyway clothes feel good today and I know i'm doing ok but.... hard work.

Yeah me!!

[lkonzelman]

Morning workout - 18 minutes today.

DH got back from walking doggies and was lurking in the dark watching me. Freaked me out and I lost my tempo.

Went through the whole interval thing though so good workout!

[lkonzelman]

Not much to report.

[diget77]

hey don't worry about only doing 18 minutes...heck 15 minutes is great! Any type and amount of exercise is good for you, atleast you are doing it! Keep up the good work!!!

[lkonzelman]

Diget .... Thanks so much for your support!!

This is week three of adding workouts. Still no weightloss but I must measure again soon. I feel like i'm losing inches. I'm no longer wearing my bigger pants. I'm very comfortable in the smaller ones (actually depending on cuts ranging from small 12 - 8's).

Did my standard 20 minutes but began at a harder speed. Workout this morning good - I felt strong.

[diget77]

I really enjoy helping people along. I feel that you guys are helping me and I should return the favor. It feels really good when you have someone to lean on and someone to help push you up the hill and someone to enjoy going down with. I honestly think that no one person can accomplish something as big as continued weight loss and maintaining it by themselves....every one needs some support somewhere :wave:

[lkonzelman]

Didn't feel like the skier this morning.

50 crunches
20 squats

Then in reps of 12-8-6

Dumb bell curls
Dumb bell kick back
Tricep press
And 3 other arm that I can't remember names for...

[diget77]

Thanks so much lisa. I will try and get some more water in. I'm not much for drinking plain water any more, but will try. I can pick up some flavored water which I know doesn't have any sodium, or carbs, or cals.

I do have to remember that it is only water gain

Thanks so much for your support. I really don't know what I would do without this support forum and all you guys who have helped me through this WOL. :wave:

[lkonzelman]

So sorry but from everything I have read... only water is water.

And you are doing fine - this is a choice. I know this has a lot of sodium but I want it and I may not lose a lb for another day.

It is ok... WOL.

[lkonzelman]

FYI - did a 20 minute skier workout yesterday morning.

[lkonzelman]

Did 20 minutes on Saturday the 8th.

[lkonzelman]

This was me at a size 20 or 22????

[lkonzelman]

I was wearing a size 18 here..

[lkonzelman]

Here was last month...

[TriciaW]

Wow you look different! Your face is so thin----what a wonderful reminder of how far you have come :D :D :D :D

[Yaseruzo~!]

Just looked at your pictures. Wow what a difference! You look wonderful, and you look like a completely different person now. You're a great inspiration!

[kimberlina]

lisa,
awesome job! just wondered.....have you been with the same "guy" through thick and thin?

keep up the great work!

[Daethian]

Wow! I can't even believe that its the same person in those pictures!

What a change! You should be so proud of yourself! :D

[catspaw]

Wow, what a difference! You should be very proud of what you've accomplished. It certainly gives me hope that I can accomplish the piddly amount I'm working toward.

Congratulations!

[diget77]

I'm sorry I just now got a chance to look at your pictures. That is wonderful, inspurational, and amazing. I can't wait to post mine. I have to figure out how to do it. I think I only have 1 were I am not preg...but you can totally see that I was heavy beside the point. Keep up the GREAT work!!!!

Gosh, what a difference! GOOD FOR YOU!!!

Oh, incase you don't catch it on my sight.... I am a grandmother (so to speak)! My dog (Snoopy) just had here puppies...actually she is still in the process. I thought I would stay up and cheer her on. So far, 1 boy and 1 girl. Well, it's late, and I should check on her again...just wanted to see how you were doing and let you know that I think your before and after photos are GREAT!!!!!

Dani

[lkonzelman]

Thanks buddys for the great compliments.. :blush: There are pictures that show me a little heavier but I can't find them now. If I ever do....

Kimberlina... No was in a horrible relationship when I got to my heaviest and spent 10 years in either self abusive or fly by night relationships or completely and utterly alone.

Dani If you need help just ask and i'll see if I can help you. Or you can email to me and I can change their size to post. lkonzelman~hotmail.com

[lkonzelman]

Worked out this morning!

Did my 20 minute interval training but when I increased my pace I also added weight to the skier. Good workout!

[diget77]

Posted my before photos...will post my after in a day or 2...

[lkonzelman]

Well did my 20 minutes this morning (WW great inspiration since DH kept me up until 2 last night and wanted to sleep in but knew I was accountable - this site helps me so).

Did my first 10 minutes as usual kept increasing speed and tension through the 4th, 5th, 6th and 7th minutes then instead of the same 4 minutes in the second 10 minutes - today I did hard push for every other minute.

Good strong workout!

And if anyone is reading this... Dani is very pretty!

[lkonzelman]

About 20-25 minutes of shoveling 20+ inches of snow. Got good and sweaty.

Thought there would be more but have great neighbors that helped....

[lkonzelman]

Went out last night after the plows buried our driveways again. Me and all the neighbors dug out 7 driveways for about an hour.

Good sweat!

[lkonzelman]

Just worked out - 20 minutes skier - each 3 minutes cranked up the strength.

Good sweat!

[lkonzelman]

25 bicycle crunches
25 tight ab-leg lifts
25 basic situps
15 side-bridges on each side
25 squats
25 lunges (switching legs)
only could do 15 girl push ups (that is very hard for me)
15 standing side leg lifts on each side
10 back extensions - 5 second counts

[zandria72]

Looks pretty good! I don't like lunges much (bad knees)...be very careful with the lunges and squats that you keep good form. That site you mentioned in your journal has good instructions.

Another thing you might do, since you have the 10 pound weights, is tricep extensions with each arm. If your triceps are weak, that will contribute to the trouble with the push-ups. And every woman wants buff triceps!! :D I prefer to do the tricep extension/press over dips. Dips can be really hard on the elbows. You also don't have anything for your upper back (lats/traps). That's going to be harder to do at home, of course.

[lkonzelman]

Thanks Suzanne so much for your interest. I am excited again!!

Woke up and did 20 minutes on the elliptical skiier at a strong tension on an empty stomach. Good sweat!

[lkonzelman]

Body fat calculator that looks more accurate... here (http://www.roobyroo.com/wwgroup/bodyfat.html)

Still good loss and happy today.

[lkonzelman]

Starting 4lb dumbells

2 sets of 12 arnold press
2 sets of 12 front raises
2 sets of reverse overhead dumbells
2 sets of dumbell curls
2 sets of dumbell shoulder press
2 sets of rear raises

My thoughts are every other day of weight resisance and aerobics. I think that I will do this grouping every other weight day and ab stuff on the opposite days. My legs are worked during the aerobic piece of this puzzle.

Just as a start.

[lkonzelman]

20 minutes on the skiier - graduating speed and strength on specific minutes.

Sweating now! Yes!!

[mischa]

wohoo for this week it will be the boring same..bike ET and for next week I better learn those muscle words...lol. front curl..standing this...rowing back thingie that :daze:

Time for dinner..thanks for visiting my gym log..I feel like I am really into this now...I have a gym log..never had me that :lol:

Mischa

[lkonzelman]

Ouch I am out of shape-

1 set of 12 in circuit without a break
lying leg raises
reverse crunch
vertical lying leg thrusts
ab crunches
1/4 ab crunches
bicycle exercise
butterfly crunch

one minute rest

1 set of 12 in circuit without a break
lying leg raises
reverse crunch
vertical lying leg thursts
ab crunches
1/4 ab crunches
butterfly crunch

3 sets of 12 in circuit with one minute break between
dumbbell bench press
dumbbell flys
concentration dumbbell curl

2 sets of 12 sissy squats with one minute break

[zandria72]

Sounds painful. ;)

There are a couple I'm not sure about...the lying leg raises and the vertical lying leg thrusts. Are these both ab exercises??

[lkonzelman]

Yes and yes. I will post links tomorrow if you like.

[zandria72]

Okay, cool. You know, a lot of exercises that involve leg raising (or lowering) work your hip flexors more than your abs. You really have to focus on your abs. Most people don't have weak hip flexors, especially if they sit in a chair all day. ;)

[Natrushka]

With most ab exercises the hip flexors come into play and you do end up 'cheating' - best way to avoid this is to flex your butt tight during the movement - it takes the hip flexors out of the equation.

If you'd like some great ab flattening and 'thinning' exercises give these a try: The Mathews Method (http://ourworld.compuserve.com/homepages/meriam/) Meg posted this link a while back - they are wonderful. The Flying X will leave you wincing every time you sit down ;)

Nat

[zandria72]

Looks like a great link. Lots of wicked exercises on there. *grin* I wonder how many I could actually do...

[lkonzelman]

Thanks muchly Nat! I wasn't happy with yesterday but everyone has to start somewhere.

I will keep tweeking groupings until it feels right (and burns)!

Just did my 20 minutes on the skiier.

4th, 5th, 6th, and 7th minute getting faster then 16th, 17th and 18th.

Thanks for keeping an eye on me Suzanne.

For me accountability with others really helps keep me on the straight and narrow.

[lkonzelman]

2 Sets of 12 with 30-60 rests unless noted

Front Raises
Lateral Raises
Arnold Press (love these)
Shoulder Press
Upright Row
Rear Raises
Bent-over Row
one arm bent over row
alternating bent over row
alternating sholder press
rotation press
curl and press (only one set - didn't feel like I was doing it right)
alternating biceps curl
cross upper cut (liked these)

[zandria72]

I predict soreness. *grin*

[lkonzelman]

Not that sore - a little tight. I think I should be pushing harder so i'm upping the weights next time.

[mischa]

Hi Lisa

this looks similar to what I am doing with 10 to 30 lbs weights. On the leg stuff I can only handle 10 pounds...so with the chest exercise but shoulders and arms I can manage 30 lbs. Are you going to a gym or doing this at home?

I can not wait until tomorrow...just to find out if I do things right or not. It feels good to me and I love it..can not wait until today to get at it again:)

[lkonzelman]

At home with 4 lb dumbbells only (sounds so measly when you are doing 10-30).

Oh damnit i'm upping my weights!

[mischa]

Lisa but you doing free weights
thats a whole different thing I was told. I am on this machine. When I did free weights :lol: if I may call this this...I had 2 pound weights and just did arm workouts and believe me..I got a bit of a muscle when I flex my arm;) and I found 2 pounds free weights a good work out. On this home gym you pull and do and it feels easier then free weights

[Natrushka]

Lisa, Misha's right - tension weights and free weights are NOT the same thing. I know a really buff little woman who uses tension weights and can press 80 lbs that way - she cannot handle two 20 lb dumb bells though. It's a different type of lifting.

Never push youself to compete with someone else - you'll only hurt yourself in the end. The beauty of being "new" is that you'll make some impressive gains right away - just let it happen!

N

[lkonzelman]

But But But.... LOL

Ok, the voice of reason has spoken (which now has the face of a buffalo not the pretty blonde anymore) and once more made sense to me so I will continue to work to my own personal best....

[lkonzelman]

Well yesterday got away from me with time and today almost did too but DH went to bed and I got some free time.

Started the ab stuff Nat showed me. Now - let me say I think I did them ok but practice will make me stronger and more fluid so I think these will work very well for me.

It is interesting if anyone is reading it is almost like doing yoga poses. Something calming and strong at the same time. I think I will really look forward to excelling on these.

The link again (http://ourworld.compuserve.com/homepages/meriam/)

the scarlett o'hara - 5 reps
the spastic butterfly - 3 reps
the basement crunch - 3 reps each side
the superman sling - 6 reps
the dead bug - 5 reps each side (really started enjoying the movements on this one)
the open book - 5 reps (shakey by this point)
the parallel point - 1 rep each side (very shakey so not keeping form after the 15th second)

[lkonzelman]

FYI - Saturday and Sunday walked the dog's = about 1 mile/20 minutes.

Yesterday - chased my 1 year old nephew up and down the stairs and all over my house for 3 hours. LOL my legs are actually sore. I'm counting it!

XOXO

[diget77]

Chasing kids around is really a work out LOL!!!! In fact with my second pregnancy, I only gained like 5 pounds because my oldest had learned to walk and was sooo curious.

Count away....I dont anymore, just because it has become routine and my body is now used to it.

Keep up the goos work!

Dani

[lkonzelman]

Thanks Dani...

Ok tonight finally got chest and shoulders down.

3 sets 15-12-10 - 5lb dumbbells

front raises (each arm)
lateral raises
arnold press
shoulder press
upright row
rear raises
bent over row (each arm)
single arm tricep extentions (each arm)
seated rear lateral raises
shrug

Plan is now alternating workouts:
shoulder/chest - aerobic - abs/squats - shoulder/chest - etc...

[diget77]

I meant to say good work (of course)

[mischa]

Lisa, your workout looks great:) :hyper:

I just changed my goal weight to reflext a 20 % BF goal, I calculated this out from the Protein Power book formula:) If I don't like what I see then I can always change it back. Almost feels like I had a little whoosh:)

[lkonzelman]

Ended up doing ab work tonight.

Matthews Ab Exercises -

Scarlett O'Hara 5X
Spastic Butterfly 2X to fatigue
Basement Crunch 4X each side
Dead Bug 5X each side
Piston 5X each side
Open Book 6X
Parallel Point 2X each side
Frog 2X for 30 seconds

[RGale]

Good for you for getting motivated on such a lousy day!!

--Ruth

PS: per your question in my journal, I LOVE my workouts . . . except for the ball squats. Those are still miserable. We'll see how they go tomorrow. :daze:

[lkonzelman]

Thanks Ruth...

Tonight chest and shoulders -

3 sets 15-12-10 - 5lb dumbbells

front raises (each arm)
lateral raises
arnold press
shoulder press
upright row
rear raises
bent over row (each arm)
single arm tricep extentions (each arm)
sissy squats
seated rear lateral raises
shrug

[l_knierim]

I was just wandering what you think of the Matthews method so far. I know you just started, but still wanted your input on it. I left a question about it for Nat, but she is living her other life,LOL. So I will just have to wait till she has time to answer. So I rememberd reading your gym log and that you where doing them now. SO a lgiht bulb went offf and said hey ask Lisa her opinion on them. So here I am.

I also wanted to comment you are doing great. Keep it up.

Thanks for the help, Lynn

[lkonzelman]

Thanks for your interest Lynn.

I really like them. I feel tighter and after only one week I can tense those muscles and flex. I have been flexing them all day at work. It feels awesome since my abs are my worst area. By the last one I am shaking when I hold so I know I have much further to go but I like that.

If you can master it all first try - it's not hard enough.... In fact the smooth movements and concentration remind me of yoga. It feels very fluid when moving...

Are you doing them too??? Do you like them???

[l_knierim]

They look hard.LOL :eek: I have never done Yoga or Pilates, but am very intrested in the pilates(Sp). So when I saw the link I thought I will give it a try. Are you doing them everyday or how many days a week? I think I may try evryother day for me. Iam doing BRX but I do not feel like the crunches are doing me any good. I know that I have not developed the concentration to feel my abs working, thought the MM might help with that aswell. WEll off to do some more browsing. Talk to ya later,and thank you for the reply. Lynn

[lkonzelman]

Kind of working out what feels right. At this point it is every other day now. But I think its just kind of what I am craving to do right now because it is all so new. Weights one day - abs the other...

Both are hard for me but i'm very motivated now.

And about yoga - I tried it before and didn't like it ... I wasn't able to relax enough but this I like.

Let me know what you think...

[lkonzelman]

Matthews Ab Exercises -

Scarlett O'Hara 5X
Spastic Butterfly 2X to fatigue
Basement Crunch 4X each side
Superman Sling 6X (like this one)
Dead Bug 5X each side (love this one)
Piston 5X each side
Open Book 6X
Parallel Point 2X each side
Oblique Squeeze 6X each side
Frog 2X for 30 seconds 3X

[mischa]

Lisa good schtuff. I want to print out those Ab works one of these days and try them. My abs could use some attention as well:)

[lkonzelman]

3 sets 15-12-10 - 5lb dumbbells

front raises (each arm)
lateral raises
arnold press
shoulder press
upright row
rear raises
bent over row (each arm)
single arm tricep extentions (each arm)
seated rear lateral raises
shrug
sissy squats

[lkonzelman]

3 sets 15-12-10 (unless noted) and geez I was sweating and tearing up.

front raises (each arm)
lateral raises
arnold press
shoulder press
upright row
rear raises
bent over row (each arm)
single arm tricep extentions (each arm) only 15 and 12
seated rear lateral raises only 15
shrug only 15

[lkonzelman]

25 minute - brisk approx 2 mile walk at lunch today.

[lkonzelman]

3 sets 15-12-10 - 8lb weights

front raises (each arm)
lateral raises
arnold press
shoulder press
upright row
rear raises
bent over row (each arm)
single arm tricep extentions (each arm) -- only 15 and 12
seated rear lateral raises -- only 15 and 10
shrug
sissy squats

[icedancer]

Hey Lisa,

Stumbled upon your exercise journal and must say way to go! :hyper: you are doing so good! I can almost hear those abs firming up from here!!!

:p

You know, it's always good to mix it up, the more you change up the better the results!

later,

[lkonzelman]

Men in the gym log!!! :blush: Hurray! Thanks Carl - trying to get this body firm for the last size down!

[lkonzelman]

One mile on the elliptical skiier -13 minutes (had to get off-- insane doggies stuck in the house because of the rain started licking me and fighting with each other).

Will try to do abs later.

[lkonzelman]

Hurray down 1.75 inches since February 22nd!

Today: 20 minute walk w/ doggies this morning and about a half hour of yard cleanup work. Did sweat although not a great workout.

But my goal is to sweat everyday so doing ok.

[icedancer]

I mean sweetie... lol That is a great goal, I'm so glad I work in an environment, where if I run for 30 mins at lunch, and I do get sweaty, I don't really have to worry about a shower, I just "air dry" ..... did you know if you walk outside in -50 deg windchill in a tee shirt that's sweaty and your hair is soaked with sweat that by the time you walk to the other door (about 30 feet) that your shirt will freeze and so will your hair....?? If I scrub my head with my hands it looks like dandruff coming off my head, but as soon as you're inside it just melts, hee hee, sweat ice crystals....

You must think me weird... :daze:

later,

[lkonzelman]

3 sets 15-12-10 - 8lb weights

front raises (each arm)
lateral raises
arnold press
shoulder press
upright row
rear raises
bent over row (each arm)
single arm tricep extentions (each arm)
seated rear lateral raises
shrug
sissy squats

[lkonzelman]

Matthews Ab Exercises -

Scarlett O'Hara 5X
Spastic Butterfly 2X to fatigue
Basement Crunch 4X each side
Superman Sling 6X (like this one)
Dead Bug 5X each side (love this one)
Piston 8X each side
Open Book 5X
Parallel Point 2X each side
Oblique Squeeze 6X each side
Frog 3X for 30 seconds 3X

[lkonzelman]

New weight workout - OUCH! Started w/ 8lb weights. Maybe not my smartest move... I guess I will see tomorrow or the next day.

Sets of 15-12 only couldn't do another set of 10 yet

dumbbell bench press
dumbell fly
dumbell kickback -each arm
arnold press
dumbbell one armed tricep extenion -each arm
dumbbell concentration curl -each arm
dumbell lying row
switched off set of: dumbell external rotation then set of dumbbell internal rotation - each arm (external hurt really bad and did only 7 each set)
dumbbell side bend (felt good - did full 15-12-10)
dumbbell single reverse calf raise -each leg

[lkonzelman]

Very tight today! Guess my new workout is doing ok!

[Skamito]

Hey.. you liking your Matthews ab exercises? I looked them up and looks like Pilates. We do a lot of those exercises in class. They do feel much better than crunches! :)

[lkonzelman]

I really love them Angela. I really feel them now (at first not as much since I didn't have much control of my abs)!

Matthews Ab Exercises -

Scarlett O'Hara 5X
Spastic Butterfly 2X to fatigue
Basement Crunch 5X each side
Superman Sling 6X (like this one)
Dead Bug 6X each side (love this one)
Piston 8X each side
Open Book 4X
Parallel Point 2X each side
Oblique Squeeze 6X each side
Frog 3X for 30 seconds 3X

[lkonzelman]

This is my before photo for this upcoming challenge....we will see if I look different on June 30th.

.... be kind all that look.

[RGale]

You look great, Lisa, and I'm sure you'll look even better by June 30. I'll be watching this challenge with interest.

--Ruth

[2berners]

Damn, woman! You are really going to town on this working out! Reading your log inspires me to crank my workouts up a notch. This forum is such a great way to stay focused and challenged on anything we do to get in shape and melt the butter, isn't it? And, as you say, knowing that others will be checking out your progress keeps you honest and is such a motivator. Have to take Pilgrim to his obedience class now, but when I get back I'm for sure checking out the Matthews Method site. My personal goal is to feel comfortable in a bathing suit (for the first time in fifteen years) this summer - of course, in the beautiful PNW you can count on bathing suit weather showing up in late July, so I've got some time!

Shannon

[lkonzelman]

Thanks much Ruth.

Glad to inspire Shannon ... i'm telling you now that I have to post my picture again in June I am definetely inspired further to show everyone how you can change your body.

I really enjoy the ab stuff. I hear it is very much like pilates.

Hope I look better in June. :D

[Kaillean]

Lisa, you look great! I love your swim suit. Keep your fingers crossed that I might look half as good this summer.

Kudos to you on your new workout routine. I'd love to hear more about your exercises. I understand what some of them are, but not all. I've got 5 lb weights here at home. I'd planned to go to the community centre here to do weights, but I'd really prefer to do them at home, if possible. Can you share your equipment list and how you're doing your routine?? Any help mucho appreciated.

I think I may have broken 200 today, but just barely. I'm not celebrating until I'm under for a couple of days. I think 200 is a set point for me and I'm hoping some exercise might shake it up!

You're definitely going to see a big change by June. Your muscle definition is already there - so toning up is going to have huge benefits. You'll need to start scoping out a sexy size 8 sundress or something.

I read your journal entry about shoe-shopping. It struck a chord. I'm so used to shopping in the fat section (and being grateful to find ANYTHING that fits and isn't a huge floral print) that I too think I've lost any fashion sense I might have once had. I can't wait to uncover it again and be able to wear some fun clothes instead of black, baggy clothes that "hide" my weight (Yeah, right!).

Ciao for now!

Kaillean. :)

[lkonzelman]

Hi and thanks SO MUCH for your compliment and visiting.

If you want PM me and I will send you my exercises w/ pictures of how to.

XOXO

[lkonzelman]

8lb weights - sets of 15 and 12 (unless otherwise noted)

dumbbell bench press
dumbbell fly
dumbbell kickback (each arm)
arnold press
dumbbell concentration curl (each arm)
dumbbell lying row - set of 15-12-12
alternating
dumbbell external rotation - two sets of 7 (ouch)
dumbbell internal rotation - two sets of 10
dumbbell step up - high step onto a chest
dumbbell side bend (still aches from last time - good stretch)
dumbbell single reverse calf raise (each leg)

[Auntie J]

WOW :exclm: I bet it feels great to dare wear a swimsuit ! I wish I could get into the heavy duty exercise regime, too many physical limitations tho. Keep up the good work, you are a great inspiration! Marla :wave:

[diget77]

Hey just thought I would check in on you. You are doing so great!!!! I couldn't get your picture to show up...I am extremely curiose since we haven't seen a pic of you since Val day. I only wish I had you motivation to exercise so much.

Dani

[lkonzelman]

Just post your bathing suit pic on the internet and you will want to change yourself big time! LOL... I do appreciate your kind words sincerely though... Auntie J

Dani... good to see you again... haven't checked in with you in a while.

This morning:
walked doggies - 20 minutes interupted walking but pulling two dogs that saw squirrels then ab work:

Matthews Ab Exercises -

Scarlett O'Hara 5X
Spastic Butterfly 2X to fatigue
Basement Crunch 5X each side
Superman Sling 6X (like this one)
Dead Bug 6X each side (love this one)
Piston 6X each side
Open Book 4X
Parallel Point 2X each side
Oblique Squeeze 6X each side

now the day is mine... HOORAY!
Frog 3X for 30 seconds 3X

[diget77]

Hey lisa...I am so interested in seeing this swim suit photo everyone is talking about. I can't get it to come up. could you email it too me. Gosh, I don't know if I could be sooo brave.

diget77~ail.com

Dani

[lkonzelman]

8lb dumbbells -
Finally sets of 15 - 12 -10 (unless otherwise noted)

dumbbell bench press
dumbbell fly
dumbbell kickback (each arm)
arnold press
dumbbell concentration curl (each arm)
dumbbell lying row set of 15-12-10
alternating with 5lb dumbbells
dumbbell external rotation - 15-12-7
dumbbell internal rotation - 15-12-7
back to 8lb weights
dumbbell step up - high step onto a chest 15-12-10
dumbbell side bend (still aches from last time - good stretch)

[lkonzelman]

OK.... here it is. The latest and greatest workout routine for myself during this challenge.

The issue was not enough time to recover between workouts and too many muscle groups at once.

So I have broken what I think will be an ok routine into 3 alternating days. Starting with sets of 15-12-10 to start at 8lbs and seeing what tweeking is needed. I'm so scared of the LBWO - I hate those....

DAY 1 - dumbbell external rotation -- dumbbell internal rotation -- dumbbell step up -- dumbbell side bend -- dumbbell single reverse calf raise -- dumbbell straight back straight-leg deadlift --dumbbell straight leg deadlift -- dumbbell squat

DAY 2 - dumbbell bench press -- dumbbell fly -- dumbbell kickback -- arnold press -- dumbbell concentration curl -- dumbbell lying row -- dumbbell lying lateral raise -- dumbbell pullover

DAY 3 - Matthews Method Ab work

FYI - if anyone wants a copy of the instructions just PM me to email them OR go to google.com and search the names of the exercises I just posted to see the animated how to's.

[lkonzelman]

Matthews Ab Exercises -

Scarlett O'Hara 5X
Spastic Butterfly 2X to fatigue
Basement Crunch 5X each side
Superman Sling 6X (like this one)
Dead Bug to fatigue each side (love this one)
Piston 6X each side
Open Book 4X
Parallel Point 2X each side
Oblique Squeeze 6X each side
Frog 3X for 30 seconds

[Elihnig]

Just checking Lisa, but the instructions on the page say to do 3 of the exercises a day and do different ones 6 days a week.

I think I'll just do mine on my lower body workout days...


Beth

[lkonzelman]

Gotcha Beth... I'm doing 3 day alternates LB, UB, ABS

TODAY OUCH!

All 8lb dumbbells

dumbbell external rotation 10-8-6 (each arm) to failure
dumbell internal rotation 15-12-12 (each arm) to failure
dumbell step up 15-12-10 up to a chest (difficult)
dumbbell side bend 15-12-10
dumbbell single reverse calf raise (alternating legs) 10-8-6 to failure
dumbbell straight-back straight leg deadlift 15-12-10
dumbbell straight leg deadlift 10-8-10
dumbbell squat 10-8-6

[Demi]

Looking good :thup:

Have pinched the link to the Abs exercise site, and may add those to my daily plan as well :D

WOW to those pics - what a difference - you must be so proud at how far you've come :yay:

[lkonzelman]

Thanks Demi very much! Hope you like the workout.

Tonight:

8lb dumbbell bench press 15-12-10
dumbbell fly 15-12-12
dumbbell kickback (alt arms) 10-8-6
arnold press 15-12-12
dumbbell concentration curl 15-12-10
dumbbell lying row 15-12-10
dumbbell pullover 15-12-10
dumbbell lateral raise (alt arms) 8-6

Legs and thighs really ache. Stairs are rough today. :p

[lkonzelman]

Ab Day
Matthews Ab Exercises -

Scarlett O'Hara 5X
Spastic Butterfly 2X to fatigue
Basement Crunch 5X each side
Superman Sling 6X (like this one)
Dead Bug to fatigue each side (love this one)
Piston 6X each side
Open Book 4X
Parallel Point 2X each side
Oblique Squeeze 6X each side
Frog 3X for 30 seconds

[lkonzelman]

15 minute dog walk

All 8lb dumbbells

dumbbell external rotation 10-8-6 (each arm) to failure
dumbell internal rotation 15-12-12 (each arm) to failure
dumbell step up 15-12-10 up to a chest (difficult)
dumbbell side bend 15-12-10
dumbbell single reverse calf raise (alternating legs) 10-8-6
dumbbell straight-back straight leg deadlift 15-12-10
dumbbell straight leg deadlift 10-8-10
dumbbell squat 10-8-6

[lkonzelman]

Tonight:

8lb dumbbell bench press 15-12-12-12
dumbbell fly 15-12-12
dumbbell kickback (alt arms) 10-8-6
arnold press 15-12-12
dumbbell concentration curl 15-12-10
dumbbell lying row 15-12-12
16lb dumbbell pullover 15-12-10
dumbbell lateral raise (alt arms) 8-8-6

[l_knierim]

You are doing such a great job. I lurk in here everyday just to see how you are doing. Oh yeah iam likeing the MM abs, still only up to about 4 a day though, well 3X week starting this week. Well keep up the great work. Lynn

[lkonzelman]

Thanks Lynn... so cool someone knows i'm actually working out. XOXO

Today Ab Day
Matthews Ab Exercises -

Scarlett O'Hara 6X
Spastic Butterfly 2X to fatigue
Basement Crunch 5X each side
Superman Sling 6X (like this one)
Dead Bug 6 X each side
Piston 6X each side
Open Book 4X
Parallel Point 2X each side
Oblique Squeeze 6X each side
Frog 3X for 30 seconds

[lkonzelman]

dumbbell external rotation 10-8-6 (each arm) to failure
dumbell internal rotation 15-12-12 (each arm) to failure
dumbell step up 15-12-10 up to a chest (difficult)
dumbbell side bend 15-12-10
dumbbell single reverse calf raise (alternating legs) 10-8-6
dumbbell straight-back straight leg deadlift 10

Then interupted so I had to stop.

Good night.

[l_knierim]

Looking good. Your work out looks great. Keep it up. Oh yeah do you feel the ab work while your doing it? I do not. I do not know if that means Iam doing them wrong or what. I will keep trying to get them right. Talk to ya soon, lynn

[lkonzelman]

Actually I do feel it from the spastic butterfly on... maybe because it is relatively new to me??? I do plan to alternate my ab stuff every 4 weeks too.

8lb dumbbell bench press 15-12-12-12
dumbbell fly 15-12-12
dumbbell kickback (alt arms) 10-8-6
arnold press 15-12-12
dumbbell concentration curl 15-12-10
dumbbell lying row 15-12-12
16lb dumbbell pullover 15-12-10
dumbbell lateral raise (alt arms) 10-8-6

[DDMariana]

Ahhh....lurking...lurking...

Lisa, how are you so discliplined?? What do you take for energy??

Your gym log is rockin! Good for you... :wave:

[lkonzelman]

Velcome to my gym log Donna.... thanks for visiting.

Yesterday was a monster workout....

Helped my friend move from PA to CT and moved over 50lb boxes up and down steps for over 6 hours and then drove 3 1/2 hours to where they moved to and helped unload same boxes up and down steps for 2 1/2 hours then drove home this time was only 3 hours.

Hard LONG day and body feels punished. Taking nonexercise day today.

I'm counting this!

[wwdimmitt]

LOL

Now that is a real world workout, Lisa!

Good for you. That is the kind of activity that really burns the fat, and keeps the metabolism stoked for a long period of time.

What I should be doing more of myself!

Keep on, keepn' on! :wave:

[lkonzelman]

Thanks WW. Although that was Sunday already and this week has been hard to fit time in to workout. I know I know excuses excuses... Two holidays, two families, and cooking for two nights and now tonight a visit w/ friend who is in town for the holiday. Plan to be back on track with workouts again real soon. Holding my own and plan to measure this weekend.

[lkonzelman]

I thought even though it is cold, windy and ugly here, what could I do at lunch since i'm going out tonight with a friend.

So I just did a 20 minute brisk walk around the cubicle maze that I work in. Did my floor and the building attached across a walk bridge (so no one would stop me).

I'm so glad I have an option of something to do now to at least have something going most everyday. :D

[DDMariana]

HEY>>> where am I?? :D

Lisa, with all the stuff you have to do this week, that IS a workout! Just the pace alone with cardio some fat off me!!

Have a good one,

:wave:

[lkonzelman]

Finally back in action! UBWO and I feel strong! Felt each muscle I worked and did to failure.

8lb dumbbell bench press 15-12-12
dumbbell fly 15-12-10
dumbbell kickback (alt arms) 10-10-8
arnold press 15-12-10
dumbbell concentration curl 15-12-12
dumbbell pullover 15-12-10
dumbbell lateral raise (alt arms) 8-6

[lkonzelman]

All 8lb dumbbells

dumbbell external rotation 10-8-6 (each arm) to failure
dumbell internal rotation 15-12-12 (each arm) to failure
dumbell step up 40X on step
dumbbell side bend 15-12-10
dumbbell single reverse calf raise (alternating legs) 10-8-6 to failure
dumbbell straight-back straight leg deadlift 15-12-10
dumbbell straight leg deadlift 10-8-8
dumbbell squat 10-8-6

[lkonzelman]

8lb dumbbell bench press 15-12-12
dumbbell fly 15-12-12
dumbbell kickback (alt arms) 10-10-8
arnold press 15-12-10
dumbbell concentration curl 15-12-12
dumbbell pullover 13lbs 15-12-10
dumbbell lying lateral raise (alt arms) 8-6

[lkonzelman]

New LBWO! OUCH!!! I know this one will hurt tomorrow. Today hurts!

Dumbell Lunges
8lb X 12 (alt legs)
X 12
X 12
X 6

Butt Blaster
4 sets of 12

Chair squat
3 sets of 12

Floor Hyperextention
4 x 10 second hold

Ham raises
2 sets of 12 (each leg)

Bent leg outer thigh lift
1lb ankle weights - 2 sets of 12 (each leg)

Forward kicks
1lb ankle weight - 1 set of 12 (each leg)

[lkonzelman]

NEW UBWO.

8lb dumbells
4 sets of 10 lateral dumbbell raises
4 sets of 12 one arm dumbbell row (alt arms)
4 sets of 10 overhead press
3 sets of 10 seated tricep extension (13 lbs)
3 sets of 12 dumbbell shrug
3 sets of 10 wrist curl
Abs too -
5 scarlett ohara
2 spastic butterfly - to exhaustion
4 basement crunchs
6 superman sling
14 dead bug
2 open book
2 parallel point (alt legs)
6 oblique squeeze (atl sides)
2 frog

Think I may do 2 out of every 3 nights of this for this month with every 3rd day rest.

[l_knierim]

Lisa your new work out is looking great. I had forgot about the butt blaster thing. I may have to give it a whirl. talk soon, Lynn

[lkonzelman]

Thanks Lynn i'm still achy when I walk down steps! Tonight LB again so I should be feeling more normal later.

[lkonzelman]

Dumbell Lunges
8lb X 12 (alt legs)
X 12
X 12
X 8
X 4

Butt Blaster
4 sets of 12

Chair squat
3 sets of 12

Floor Hyperextention
2 x 30 second hold

Ham raises
3 sets of 12 (each leg)

Bent leg outer thigh lift
4 sets of 12 (each leg)

Still achy from last time but know this is going to really change my thighs!!

[l_knierim]

Your LBWO looks great. I love to work my LB, even though I have not seen any changes any where for a long time. I know this is do to the fact that Iam not concentent(sp) I will get back at it full speed head on Mon. Well off to bake a chicken for lunch/dinner. Talk soon, Lynn

[lkonzelman]

Lynn I am working hard... hope this helps. XOXO


8lb dumbells
4 sets of 12 lateral dumbbell raises
4 sets of 12 one arm dumbbell row (alt arms)
4 sets of 12 overhead press
1X10 3X8 seated tricep extension (13 lbs)
4 sets of 12 dumbbell shrug
3 sets of 12 wrist curl
Abs too -
5 scarlett ohara
2 spastic butterfly - to exhaustion
4 basement crunches
5 superman sling
12 dead bug
2 open book
2 parallel point (alt legs)
6 oblique squeeze (atl sides)
2 frog

[lkonzelman]

Yesterday: Dumbell Lunges
8lb X 12 (alt legs)
X 12
X 14
X 10
X 10

Butt Blaster
4 sets of 12

Chair squat
4 sets of 12

Floor Hyperextention
4 x 15 second hold

Ham raises
4 sets of 12 (each leg)

Bent leg outer thigh lift
4 sets of 12 (each leg)

[the_foth]

g' morning...i just found your workout log...way to go! looks like youre getting ripped and pumped up! youve got energy i can't even imagine!

congrats!

:)


foth

[lkonzelman]

Thanks Foth --- love vistors seeing how hard I am trying to work!!!

UBWO
8lb dumbells
4 sets of 12 lateral dumbbell raises
4 sets of 12 one arm dumbbell row (13lbs and did alt arms)
4 sets of 12 overhead press
1X12 2X14 seated tricep extension (13 lbs)
3 sets of 12 wrist curl

Matthews Method Abs as written too -

5 scarlett ohara
2 spastic butterfly - to exhaustion
8 basement crunches
5 superman sling
20 dead bug
1 open book
2 parallel point (alt legs)
6 oblique squeeze (atl sides)
2 frog

[lkonzelman]

Yesterday: Dumbell Lunges
8lb (alt legs)
X 14
X 16
X 16
X 14

Butt Blaster
4 sets of 12

Chair squat
4 sets of 12

Floor Hyperextention
4 x 15 second hold

Ham raises
4 sets of 12 (each leg)

Bent leg outer thigh lift
4 sets of 12 (each leg)

[lkonzelman]

UBWO
8lb dumbells
4 sets of 12 lateral dumbbell raises
4 sets of 12 one arm dumbbell row (13lbs and did alt arms)
4 sets of 12 overhead press
4 sets of 12 shrug

Matthews Method Abs as written too -

5 scarlett ohara
2 spastic butterfly - to exhaustion
8 basement crunches
5 superman sling
20 dead bug
2 open book
2 parallel point (alt legs)
6 oblique squeeze (atl sides)
2 frog

[lkonzelman]

UBWO
8lb dumbells
4 sets of 12 dumbbell lateral raises
4 sets of 12 overhead press
4 sets of 12 one arm dumbbell row (13lbs and did alt arms)
4 sets of 12 overhead press
1X12 3X10 seated tricep extension (13 lbs)
2 sets of 20 shrug
3 sets of 12 wrist curl

[lkonzelman]

Have been taking 20 minute walks w/ my dog every morning and Wednesday did a 30 minute up and down hill walk w/ dog and DH. Man is he out of shape. Want to do it more often but it has been very cold, rainy and ugly here. Awful spring so far. :(

Tonight did hard UBWO - 40minutes

1X15 4X12 dumbbell lateral raises -8lbs
5X15 one arm dumbbell row -11lbs and each arm alternately)
1X12 4X10 overhead press -8lbs
1X10 4X8 seated tricep extension -13 lbs
2X20 1X12 sets of 20 shrugs -13lbs
1X12 wrist curl -8lbs

[lkonzelman]

I just did 2+ miles around outside in 30 minutes. Finally a pretty day so I did aerobic wo today instead of weights.

[lkonzelman]

Walked a mile yesterday - walking the doggy.

Today:

8 minutes walking in place w/ 5 lb dumbbells
25 push ups (girl but hard for me)
110 assorted stomach crunches

[lkonzelman]

20 minute dog walks all weekend.

Friday - UBWO -

1X15 4X12 dumbbell lateral raises -8lbs
5X15 one arm dumbbell row -13lbs and each arm alternately)
1X12 4X10 overhead press -8lbs
1X10 4X8 seated tricep extension -13 lbs
2X20 1X12 sets of 20 shrugs -13lbs

[lkonzelman]

20-30 minute dog walks twice a day on the weekends and today one walk.

Did new UBWO w/ 8lb dumbbells

5 X 12 of front raises

5 X 12 arnold press

5 X 12 upright row

5 X 10 bench press

5 X 8 french press

[lkonzelman]

35 bench supported crunches

30 bicycles crunches

30 butterfly crunches

30 (15 - each leg) cross knee curl ups

[lkonzelman]

30 minute walks with the dog each weekend day.

Fitness assesment at the gym:
Today did 12 minutes upping to the proper heart rate and highest tension I could handle.
Did 30 situps in one minute.
Did only 7 pushups - apparently wasn't doing them right or the bike knocked me through a loop.

Then after dinner walked the dog again. Nice out so she gets two.

Will start doing workouts at lunchtime now that I have the gym.
Taking DH to a doc appt tomorrow so unsure if I can fit in a workout tomorrow but plan to add back cardio and weight resisitance. Will try for this month 2-3 days of cardio and 2 days of weight machines and see how things go.

[lkonzelman]

Tuesday did 1 1/2 mile walk w/ doggy. Good sweat.

Today first real gym workout.

Did 30 minutes on the eliptical skiier and kept in my heart rate. Burned 357 calories it said. Great machine.

June's plan is 3 days a week aerobic and 2 days weights and rower.

This should alter my measurements for the challenge finale.

[lkonzelman]

FYI- two journals are too hard to keep so I have been posting my workouts in my regular journal.

[mslizzie]

I'm sweating reading your log!

[ALEKA]

Hi Lisa--TGIF--Hope you have a great weekend sugar--

Big Hugs--me