Galatia's work-outs
 

Treadmill- 30 mins. 3.6 *plates are of undetermined weight
Back: wide-grip pulldowns 6 plates 3 sets for all, varing reps.
straight-arm pushdowns 20 lbs
close-grip pulldowns 5 plates
low-pulley rows 20 lbs
This is week 2 of working out, so I'm still just easing myself into it. I will make the work-outs harder as I begin to enjoy it more. I'm already getting to where I look forward to it.

147lbs. 4-08-04

Treadmill 30 mins.
Worked chest: Pec-dec 2 plates
Dumbbell presses 25 lb dumbbells
Pullovers 20 lb. dumbbell
And some stomach vacuumes. I plan to start push-ups and crunches today.

147.5.....Grrrrr....TOM next week, hopefully it'll come back down after that.
30 mins. treadmill 3.6

Shoulders: dumbbell overhead presses 10 lbs. (3 sets all exercises)
front raises 10 lbs.
side raises 10 lbs.
bent-over flyes 6 lbs.

biceps: hammer curls 10-15 lbs.
alternating db curls 10-15 lbs.

triceps: cable pushdowns 20 lbs.
kick-backs 6 lbs.

lots of crunches and vacuumes

148.5 TOM came today.

31 mins. treadmill 3.6-3.8 Using an old aerobics tape...."new attitiude..." :)

Worked legs:
lunges with (I'm embarrassed to say) 10 lb. db. 2 sets of 10 on step-up box
squats (ditto on the weights) same sets and reps.
hyperextensions

worked abs. crunches and vacs. using ab thingy

148 4-14-04

Treadmill 31 mins. 3.6

worked back:
straight arm push downs ? lbs 3 x 10
wide grip pull downs ? lbs. 3 x 10
close grip pull downs 40 lbs. 3 x 10
one arm rows 20-25 lbs. 3 x 8-10

Planning to do some Callanetics

146.5....that's better. 4-15-04

Treadmill 31 mins. 3.6

Worked chest:
incline bench presses 20-25 lbs. 3x 10
incline bench flyes 15 lbs. 3 x 10
cross bench pullovers 25 3 x 10

abs: a whole bunch of crunches and vacs.

4-19-04 3 month anniversary of low carbing! 148.5 (missed goal of 145)

Treadmill 30 mins. 3.6

Legs: squats w/ 45 lb bar 3 x 20
hyperextensions 3 x 20
lunges 3 x 20

abs: bicycles, vacuumes
push ups-- 5 military style :o

4-20-04 148.5

Treadmill 3.7 30 mins.

worked back:
wide grip pull downs
one-arm rows
close grip pull downs
bent over flyes

abs

4-21-04 149

Walked outside with the dogs.
Worked Chest and abs

dumbbell presses
pec dec
pullovers

Can't figure why the weight keeps going up and up....as do the inches? :(

4-22-04 149

Walked outside
worked biceps and abs

alternating dumbbell curls
standing barbell curls
hammer curls

4-26-04 147.5

Treadmill 3.6-4.0 legs and abs
Worked legs:
squats
sissy squats
hyperextensions
good mornings

4-27-04 148

Treadmill 30 mins.
worked back and abs

wide grip pulldowns
bent over rows
close grip pulldowns

4-28-04 149
Treadmill 28 mins. (Mom came for a visit before I was done)
Chest and Abs
dumbbell presses
dumbbell flyes
pullovers

4-29-04 148.5

My own aerobics exercise 30 mins.
Weights....arms and abs

alt. db curls
bar curls
pushdowns
dips

Well look whose back, and up to 151.5!! New Plan....concentration on lifting.

Back: wide grip pull downs
bent over rows
cable rows
one arm rows

Biceps: standing db curls
curlbar curls
plate resistance curls