Ok, I made it!

10 minutes on Stationary bike for warm up
20 minutes Denise Austin's Pilates Mat workout
30 minutes Stationary bike for fat burning 8.43 miles, 423.60 calories burned.

I won't be doing any tomorrow, but will be Monday...

WOW! Look how long it has been sense I have been here! Sense I am going to host the NEXT LGFT Challenge... thought maybe I should come in here and clean out the cobwebs and get things in order and ready for this new challenge...

First off I am going to go back to using Joyce Vedral's w/o's I know them and I have the weights for them... I am going to modify them with Fat Wars... that is do 5 or 10 minute on the stationary bike, my JV w/o, 10 minutes stretching with Denise Austin and then 30 minutes on the bike once again... 5 days a week...

Ok, that is the plan... simple & uncomplicated... now to figure the time to do it and enlist the support of my daughter... Blossom

Ok, tomorrow morning… 5:30 sharp will be my first w/o… I wanted to get a start on the NLGFT challenge… I think I am ready for this… Here we go!!!!

wohoooo 5:30....that is determination Lady

Thanks for the visit to my gym log. I will get the pictures and such on the 14th. Maybe I will lose an inch/pound by then

Have fun in the morning and let us know how it was

hugs Mischa

Mischa... there is no way I would get up that early to exercise... EXCEPT, I am afraid it really would be the only time I could do it with piece and quite!

So how did today go? I love my early morning work outs, to bad I have to get out of bed to do them,ROFLMAO.

I drink 1/2 cup coffee when I first get up and drink the other half while Iam doing my work out. Then I eat as soon as Iam done with my work out. SO far I have been good with working out on only coffee in my tummy.

Well talk soon and love ya,LYnn

I did it!... Got up at 5:40. I drank 5.4 oz (2/3 cup) Pep-Up this morning before w/o.

Warm up: 10 minutes stationery bike at 15 to 20 mph
Weight training: Joyce Vedral, 3-pound weight, one set of each superset
Aerobic exercise: 5 minute warm up at 14 to 18 mph, 15 minutes at 20 to 28 mph, cool down at 14 to 18 mph... Total 30 minutes
Stretching: None

I didn’t do Denise Austin this morning… the one I have targets the abs and I already did abs in Joyce’s w/o, soooo… I will wait before I get into doing those. I don’t know how I am going to do my stretching. I think I will find a simple 10-minute routine that doesn’t target anything, just simple stretching. Also I looked back in my log to get the exercises I do for Joyce vedral, but all I found was the LBWO, so I will listen to the tape and get the UBWO posted. I’ll post then together in one post so I have a reference that I don’t have to search for.

Now I am off to eat my breakfast…

wohoooo Linda...you must feel so good now Wow looks like a great workout.

Mischa

5.4 oz fortified milk ...

Warm up: 10 minutes stationery bike at 15 mph
Weight training: Joyce Vedral
Dumbbell to shoulder squat - 12 reps 3 lbs
Upright Row - 12 reps 3 lbs
Lying inner thigh lift - 12 reps 3 lbs
One arm dumbbell row - 12 reps 3 lbs
Leg curl - 12 reps 3 lbs
Leaning Lateral pull - 12 reps 3 lbs
Lunge (reverse) - 12 reps 0 lbs- (not Vedrals)
Seated back lateral - 12 reps 5 lbs
Laying inner thigh frog extension – 15 reps x 1
Hack squat - 12 reps 3 lbs-
Standing inner thigh squat - 12 reps 3 lbs
Straddle squat - 12 reps 3 lbs
Giant set for the calves - 12 reps 3 lbs
Aerobic exercise: 5 minute warm up at 14 to 15 mph, didn't get to finish (normally would have done 20 minutes at 25-28 mph, then 5 minutes cool down at 15 mph for a total of 30 minutes)
Stretching: None

I started my w/o to late! I had planned on leaving out the abs exercises in Joyce's and do Denise Austin’s 10 minute w/o, but my Mother showed up as I was starting my aerobic exercise, so only did the first 5 minute warm up... then the kids were up and the day is shot for exercising! But tis ok... Monday I will make my butt get out of bed a 5 am! Upper body Monday...

Here’s my w/o routine all in one spot so it is not hard to find I'll be getting to my UBWO in just a few minutes

UBWO
5.4 oz fortified milk ...
Warm up: 10 minutes stationery bike at about 15 mph
Weight training: Joyce Vedral’s “Weight Training Made Easier”
Stretching back and spine x 2
Side bend x 2
Torso twist x 2
Biceps/triceps x 2
Runner’s stretch x 2
-------------------
Lat press:
Overhead press:

Cross bench pullover:
Cross face triceps extension:

Incline press:
Kick back:

Incline fly:
One hand overhead extension:

Side lateral:
Alternate curl for the biceps:

Front lateral raise:
Simultaneous curl:

Seated alternate shoulder press:
Seated concentration curl:

Seated face/back overhead press:
Palms up wrist curl:
Aerobic exercise: Stationery bike 5 minute warm up at about 15 mph, 20 minutes at 25-28 mph (will increase mph & tension as time goes on), 5 minutes cool down at 15 mph - total 30 minutes
Stretching: Denise Austin’s ‘Get Fit Fast’ 10 minute abs w/o (lots of stretching!)

Breakfast (or other meal) right after w/o.

LBWO
5.4 oz fortified milk ...
Warm up: 10 minutes stationery bike at 15 mph
Weight training: Joyce Vedral’s “Weight Training Made Easier”
Stretching back and spine x 2
Side bend x 2
Torso twist x 2
Runner’s stretch x 2
-------------------
Dumbbell to shoulder squat:
Upright Row:

Lying inner thigh lift:
One arm dumbbell row:

Leg curl:
Leaning Lateral pull:

Lunge (reverse, not Vedral’s):
Seated back lateral:

Laying inner thigh frog extension:
Hack squat:

Standing inner thigh squat:
Straddle squat:

Giant set for the calves:
Aerobic exercise: Stationery bike 5 minute warm up at about 15 mph, 20 minutes at 25-28 mph (will increase mph & tension as time goes on), 5 minutes cool down at 15 mph - total 30 minutes
Stretching: Denise Austin’s ‘Get Fit Fast’ 10 minute abs w/o (lots of stretching!)

Breakfast (or other meal) right after w/o.

I superset two (twin) exercises then take a 15 second rest... I am starting with one set with 3 pound dumbbells, will increase sets to x 3 and will go as high as 20 pound dumbbells over time...

DONE!!!! I'll make sure I do them in the morning, it was way to hot! And the kids wouldn't let me be!

5.4 oz fortified milk ...
Warm up: 10 minutes stationery bike at about 15 mph
Weight training: Joyce Vedral’s “Weight Training Made Easier”
Stretching back and spine x 2
Side bend x 2
Torso twist x 2
Biceps/triceps x 2
Runner’s stretch x 2
-------------------
Lat press: x 1, 3 lb db
Overhead press: x 1, 3 lb db

Cross bench pullover: x 1, 3 lb db
Cross face triceps extension: x 1, 3 lb db

Incline press: x 1, 3 lb db
Kick back: x 1, 3 lb db

Incline fly: x 1, 3 lb db
One hand overhead extension: x 1, 3 lb db

Side lateral: x 1, 3 lb db
Alternate curl for the biceps: x 1, 3 lb db

Front lateral raise: x 1, 3 lb db
Simultaneous curl: x 1, 3 lb db

Seated alternate shoulder press: x 1, 3 lb db
Seated concentration curl: x 1, 3 lb db

Seated face/back overhead press: x 1, 3 lb db
Palms up wrist curl: x 1, 3 lb db
Aerobic exercise: Stationery bike 5 minute warm up at about 15 mph, 20 minutes at 27-32 mph, 5 minutes cool down at about 15 mph - total 30 minutes
Stretching: Denise Austin’s ‘Get Fit Fast’ 10 minute abs w/o

Dinner...

5.4 oz fortified milk ...
Warm up: 10 minutes stationery bike at 15 mph
Weight training: Joyce Vedral’s “Weight Training Made Easier”
Stretching back and spine x 2
Side bend x 2
Torso twist x 2
Runner’s stretch x 2
-------------------
Dumbbell to shoulder squat: 12 reps x1, 3 lb db
Upright Row: 12 reps x1, 3 lb db

Lying inner thigh lift: 12 reps x1, 3 lb db
One arm dumbbell row: 12 reps x1, 3 lb db

Leg curl: 12 reps x1, 3 lb db
Leaning Lateral pull: 12 reps x1, 3 lb db

Lunge (reverse, not Vedral’s): 12 reps each side, no weights
Seated back lateral: 12 reps x1, 3 lb db

Laying inner thigh frog extension: 12 reps x1, no weights
Hack squat: 12 reps x1, 3 lb db

Standing inner thigh squat: 12 reps x1, 3 lb db
Straddle squat: 12 reps x1, 3 lb db

Giant set for the calves: 12 reps x 1, 3 ld db
Aerobic exercise: Stationery bike 5 minute warm up at about 15 mph, 20 minutes about 20 mph, 5 minutes cool down at 15 mph - total 30 minutes
Stretching: Denise Austin’s ‘Get Fit Fast’ 10 minute abs w/o

Breakfast...

2 hard boiled eggs w/ salt and pepper...

Warm up: 10 minutes stationery bike at about 15 mph
Weight training: Joyce Vedral’s “Weight Training Made Easier”
Stretching back and spine x 2
Side bend x 2
Torso twist x 2
Biceps/triceps x 2
Runner’s stretch x 2
-------------------
Lat press: x1, 3 lb db
Overhead press: x1, 3 lb db

Cross bench pullover: x1, 3 lb db
Cross face triceps extension: x1, 3 lb db

Incline press: x1, 3 lb db
Kick back: x1, 3 lb db

Incline fly: x1, 3 lb db
One hand overhead extension: x1, 3 lb db

Side lateral: x1, 3 lb db
Alternate curl for the biceps: x1, 3 lb db

Front lateral raise: x1, 3 lb db
Simultaneous curl: x1, 3 lb db

Seated alternate shoulder press: x1, 3 lb db
Seated concentration curl: x1, 3 lb db

Seated face (?) overhead: x1, 3 lb db
Palms up wrist curl: x1, 3 lb db
Aerobic exercise: Stationery bike 5 minute warm up at about 15 mph, 10 minutes at 25-28 mph, no cool down - total 15 minutes
Stretching: none

I didn't get to finish my w/o... too many distractions... I though I would get to sleep until 6 am.. NO... oh well, life goes on!

1 hard boiled egg ...

Warm up: 10 minutes stationery bike at about 15 mph
Weight training: Joyce Vedral’s “Weight Training Made Easier”
Stretching back and spine x 2
Side bend x 2
Torso twist x 2
Runner’s stretch x 2
-------------------
Dumbbell to shoulder squat: 12 reps x1, 3 lb db
Upright Row: 12 reps x1, 3 lb db

Lying inner thigh lift: 12 reps x1, 3 lb db
One arm dumbbell row: 12 reps x1, 3 lb db

Leg curl: 12 reps x1, 3 lb db
Leaning Lateral pull: 12 reps x1, 3 lb db

Lunge (reverse, not Vedral’s): 12 reps each side, no weights
Seated back lateral: 12 reps x1, 3 lb db

Laying inner thigh frog extension: 12 reps x1, no weights
Hack squat: 12 reps x1, 3 lb db

Standing inner thigh squat: 12 reps x1, 3 lb db
Straddle squat: 12 reps x1, 3 lb db

Giant set for the calves: 12 reps x 1, 3 ld db
Aerobic exercise: Stationery bike 5 minute warm up at about 15 mph, 20 minutes about 20 mph, 5 minutes cool down at 15 mph - total 30 minutes
Stretching: Denise Austin’s ‘Get Fit Fast’ 10 minute abs w/o

Good w/o! I feel like I could up the weights, but I am taken it slow...

Breakfast...

I am going to be going to bed really late and so I am going to do my w/o saturday instead of tomorrow morning...