Nanci's gym log
 

I bought a Cross Bow gym for my husbands birthday on June 13th, 2003. I started using it 3 times a week at first. I would follow the exercise plan that came with it for women. For the last 2 weeks, I have been using it every day. I think it is time that I keep a gym log now that it looks like I can do it. I can do this every day. I feel so much better and am already seeing improvement in my body.

today my workout:

5 minutes aerobic rowing w/ 80# weights
bent over row 2 set of 12 reps- 30 lbs
lower back extension, 2 set of 12 reps- 120#
shoulder extension- 2 set of 15 reps- 40#
upright row with bar- 2 set of 12 reps- 30#
squat- 2 set of 12 reps-50#
oblique crunch-3 set of 20 reps - 50#
leg extension- 2 set of 12 reps- 80#

This takes me about 30 minutes to do. I am also swimming everyday. I tread water for 20 minutes. I wish I had started this earlier. It makes me feel good.

Anyone that reads this and has any advice for me, please lay it on me.

Nanci

Onward
 

7/12/03

EXERCISES ON MY CROSSBOW THING

Aerobic Rowing- 80#- 5 minutes
bent over row- 40#- 2 sets of 12 reps
Seated one arm row-40#- 2 sets of 12 reps
Standing Bicep curl-40#- 2 sets of 12 reps
Standing reverse curl-40#- 2 sets of 12 reps
Lateral Raise- 20#- 2 sets of 12 reps
Shoulder Press-30#- 2 sets of 12 reps
Incline Press-30#- 2 sets of 12 reps
Chest fly- 40#- 2 sets of 12 reps
Lying Tricep pushdown-40#- 2 sets of 12 reps
French Press- 20#- 2 sets of 12 reps
Abdonminal Twist-40#- 2 sets of 12 reps

Later that afternoon, I treaded water for 20 minutes. I was actually in the pool for one and a half hours.

wednesday 7/16/03
 

I missed doing the crossbow on Sunday, Monday and Tuesday....shame on me. I did think about it every day, tho. On those days, I swam for 20 minutes of treading water and then just played for an hour with my 4 year old. Then on Wednesday, 7/16/03, I got back in gear and did my crossbow.

Aerobic rowing- 80# for 5 min
Seated row-40#- 2 sets of 12 reps
Lat Pulldown-40#- 2 sets of 12 reps
Leg Adduction-40#- 2 sets of 12 reps
Leg Abduction-40#- 2 sets of 12 reps
Upright row with Bar-40#- 2 sets of 12 reps
Leg Press-200#- 2 sets of 12 reps
Standing Calf raise-200#- 3 sets of 20 reps
Seated Abdominal Crunch-40#- 3 sets of 15 reps

Swimming-20 minutes of treading water.

Thursday, 7/17/03
 

Aerobic rowing-5 min with 80#
Chest Press-40#- 2 sets of 12 reps
chest fly-40#- 2 sets of 12 reps
Tricep pushdown w/bar-40#- 2 sets of 12 reps
Tricep kickback-40#- 2 sets of 12 reps
Standing Biceps curl-40#- 2 sets of 12 reps
Concentration curl-40#- 2 sets of 12 reps
Standing shoulder raise-10#- 2 sets of 12 reps
Lateral Raise-10#- 2 sets of 12 reps
Abdominal Crunch-40#- 3 sets of 15 reps

swimming- tread water for 15 minutes.

Friday, 7/18/2003
 

Aerobic rowing- 5 minutes with 80#
bent over row-40#- 2 sets of 12 reps
Lower back extension-200#- 2 sets of 15 reps
Standing biceps curl-40#- 2 sets of 12 reps
Standing Reverse curl-40#- 2 sets of 12 reps
Lateral Raise-10#- 2 sets of 12 reps
Shoulder press-20#- 2 sets of 12 reps
Incline press-40#- 2 sets of 12 reps
Chest fly-40#- 2 sets of 12 reps
Lying triceps pushdown-40#- 2 sets of 12 reps
Hip extension-40#- 2 sets of 12 reps
Abdominal crunch-40#- 3sets of 15 reps

I did an extra 2 sets of 15 reps of sit ups today. My 4 year old wandered the house last night and her punishment is no swimming today, so I dont know if I will be getting in the pool today. I will if she visits her grandma.

I am going to resurect this old gym log cause I am back on track as of yesterday with my walking. Last night walked for 10 minutes at 3mph 0 incline and this morning walked for 20 minutes at 3mph 0 incline. It felt really good to be doing something good for my heart.