Canucks Exercise Journal : Gym Logs Forum : Active Low-Carber Forums

#76 ^

Thu, Jun-01-06, 14:27

canucksrus canucksrus is offline

Go Big or Go Home

Posts: 3,948

Plan: I plan to lose weight!!
Stats: 000/000/150 Female 5'5

BF:47.65/25.28/28.8
Progress: 0%

Location: Alberta, Canada

May 31 - Total Body Strength Training w/Abs Emphasis

Weighted Crunch - 15 (x3)
Single-Knee Crunch - 8 each side (x2)
Twisting Crunch - 10 each side (x3)
Bridge - 1, 20 seconds (x3)
Leg Curl w/Back Hyperextension - 8 (x2)

Squat 12 (x3)
Pushup 10 (x3)
Pulldown 10 (x3)
Military Press 10 (x3)
Upright Row 10 (x3)
Triceps Pushdown 12 (x3)
Legs Extension, Home Variation - 1, 40 seconds (x3)
Biceps Curl 10 (x3)
Legs Curl 12 (x3)

Triceps Pushdown - used 10lb weights for circuit 1, 5lb weights for 2 & 3.
Pushups, 7 full, 3 halves for circuit 1 & 5 & 5 for circuits 2 & 3.

June 1 - Optional

45 mins. Burn & Firm Pilates

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#77 ^

Fri, Jun-02-06, 19:03

canucksrus canucksrus is offline

Go Big or Go Home

Posts: 3,948

Plan: I plan to lose weight!!
Stats: 000/000/150 Female 5'5

BF:47.65/25.28/28.8
Progress: 0%

Location: Alberta, Canada

June 2 - Total Body Strength Training w/Leg Emphasis

Traditional Crunch - 15 (x3)
Crunch/Side Bend Combo - 8 each side (x3)
Side Bridge - 1 each side, 20 seconds each (x3)
Swiss Ball Superman - 15 (x3)

Squat - 12 (x3)
Pushups - 10 (x3)
Pulldown - 12 (x3)
Traveling Lunge - 12 each leg (x3)
Military Press - 15 (x3)
Upright Row - 15 (x3)
Step-Up - 12 each leg (x3)
Triceps Pushdown - 12 (x3)
Legs Extension, Home Variation - 1, 40 seconds (x3)
Biceps Curl - 15 (x3)
Legs Curl - 12 (x3)

Triceps Pushdown - used 10lb weights for all circuits (finally

).
Pushups, 7 full, 3 halves for circuit 1 and 4 & 6 for circuits 2 & 3 (still struggling with these tho).

Last edited by canucksrus : Fri, Jun-02-06 at 19:17.

#78 ^

Mon, Jun-05-06, 05:44

canucksrus canucksrus is offline

Go Big or Go Home

Posts: 3,948

Plan: I plan to lose weight!!
Stats: 000/000/150 Female 5'5

BF:47.65/25.28/28.8
Progress: 0%

Location: Alberta, Canada

June 3 - Day off

June 4 - Optional: Abs Workout Plus Interval Workout
(Interval Variation I)

10 mins. Abs of Steel Video

5 mins. warmup (light jog)
1 min. moderate speed jogging followed by 1 min. slower jogging (repeated 6 times)
5 mins. cooldown (very, VERY slow jog LOL)

I used the school track and am not sure of the distance. I'm guessing from start to finish (home --> track --> home) about 3 km's. Am going to call the school later (if I remember) to see if they know how long it is. I believe 2 laps = 1Km and I did 5.

#79 ^

Thu, Jun-08-06, 11:35

canucksrus canucksrus is offline

Go Big or Go Home

Posts: 3,948

Plan: I plan to lose weight!!
Stats: 000/000/150 Female 5'5

BF:47.65/25.28/28.8
Progress: 0%

Location: Alberta, Canada

June 5 - Total Body Strength w/Abs

Traditional Crunch - 15 (x3)
Single-Knee Crunch - 8 each side (x2)
Side Bends - 10 each side (x2)
Straight Leg Deadlift - 10 (x2)
Bent Over Row - 10 each side (x2)

Squat 12 (x3)
Pushup 10 (x2)
Pulldown 10 (x3)
Military Press 10 (x3)
Upright Row 10 (x3)
Triceps Pushdown 12 (x3)
Legs Extension, Home Variation - 1, 40 seconds (x3)
Biceps Curl 10 (x3)
Legs Curl 12 (x3)

Triceps Pushdown - used 10lb weights for circuit 1 & 2, 5lb weights for 3.
Pushups, 6 full, 4 halves for circuit 1 and 4 & 6 for circuit 2 (seem to be getting weaker with these instead of stronger - very frustrating!!) Didn't do a 3rd time as I couldn't get past 1

.

June 6 - Optional

10 mins. Abs of Steel

June 7 - Total Body Strength w/Abs

Pelvic Tilts - 15 (x3)
Verticle Leg Crunch - 10 (x2)
Seated Crossover - 8 each side (x2)
Leg Raises - 10 each leg (x2)
Bent Over Row - 10 each side (x2)

Front Raise 10 (x3)
Hammer Curl 10 (x3)
Tricep Extension 10 (x2)
Lateral Raise 10 (x3)
Pulldown 10 (x3)
Military Press 10 (x3)
Upright Row 10 (x3)
Triceps Pushdown 15 (x3)
Biceps Curl 10 (x3)

Back to 5lb weights. Felt very weak for some reason. Also couldn't do any squats or leg extensions...knees really sore & swollen. Didn't even try pushups - getting too frustrated and I know what I'm like and I'll stop working out altogether if I get too pee'd off at myself for not being able to do better.

#80 ^

Fri, Jun-16-06, 06:06

canucksrus canucksrus is offline

Go Big or Go Home

Posts: 3,948

Plan: I plan to lose weight!!
Stats: 000/000/150 Female 5'5

BF:47.65/25.28/28.8
Progress: 0%

Location: Alberta, Canada

June 14

Traditional Crunch - 15 (x3)
Crunch/Side Bend Combo - 8 each side (x2)
Twisting Crunch - 8 each side (x3)
Bridge - 1, 20 seconds (x2)

Squat 12 (x1)
Pushup 5 (x1)
Pulldown 10 (x3)
Military Press 10 (x3)
Upright Row 10 (x3)
Triceps Pushdown 12 (x3)
Legs Extension, Home Variation - 1, 40 seconds (x1)
Biceps Curl 10 (x3)
Legs Curl 12 (x3)

I've been really bad about keeping my exercise journal updated. I've been working out, but since I can't remember what exactly I've done, I won't post for the missing days.

Squats & lunges are pretty much out right now due to my knees acting up. They were (especially my right) really popping/grinding and really hurt during that one set of squats so I'm not pushing it. I can't afford time off for knee surgery right now. Will have to find other ways to try and strengthen my quads (which the Dr. said would help my knees).

Pushups are really frustrating me as I still can't do 10 full pushups. I still end up doing some on my knees so I just stopped at 5. Why bother doing the rest on my knees?

5lb weights on Triceps Pushdowns - 10 on the rest.

Last edited by canucksrus : Fri, Jun-16-06 at 10:52. Reason: Wrong date

#81 ^

Fri, Jun-16-06, 10:52

canucksrus canucksrus is offline

Go Big or Go Home

Posts: 3,948

Plan: I plan to lose weight!!
Stats: 000/000/150 Female 5'5

BF:47.65/25.28/28.8
Progress: 0%

Location: Alberta, Canada

June 16

10 Mins. Abs of Steel Video

Squat 12 (x1)
Pushup 7 (x2)
Pulldown 10 (x3)
Step Ups 12 each leg (x3)
Military Press 10 (x3)
Upright Row 10 (x3)
Triceps Pushdown 12 (x3)
Legs Extension, Home Variation - 1, 40 seconds (x3)
Biceps Curl 10 (x3)

5lb weights on Triceps Pushdowns - 10 on the rest.

#82 ^

Fri, Jun-23-06, 12:31

canucksrus canucksrus is offline

Go Big or Go Home

Posts: 3,948

Plan: I plan to lose weight!!
Stats: 000/000/150 Female 5'5

BF:47.65/25.28/28.8
Progress: 0%

Location: Alberta, Canada

June 21
10 Mins. Abs of Steel Video

June 22
30 Mins. Boot Camp Training

June 23
Traditional Crunch - 15 (x2)
Crunch/Side Bend Combo - 10 each side (x2)
Reverse Curl - 10 (x2)

Lateral Raise 10 (x3)
Pushup 5 (x1)
Dead Lift 10 (x2)
Hammer Curl 10 (x2)
Military Press 10 (x4)
Upright Row 10 (x3)
Triceps Kickback 10 (x3)
Rear Lateral Raise 10 (x2)
Biceps Curl 10 (x4)

#83 ^

Sun, Jun-25-06, 14:02

canucksrus canucksrus is offline

Go Big or Go Home

Posts: 3,948

Plan: I plan to lose weight!!
Stats: 000/000/150 Female 5'5

BF:47.65/25.28/28.8
Progress: 0%

Location: Alberta, Canada

June 25
10 Mins. Abs of Steel Video
35 Mins. Cardio Salsa

Squats 15 (x2)
Lateral Raise 15 (x2)
Pushup 5 (x1)
Hammer Curl 15 (x2)
Step-Up 15 per leg (x2)
Concentration Curl 15 per arm (x2)
Triceps Extension 15 (x1)
Military Press 15 (x2)
Upright Row 10 (x2)
Triceps Kickback 10 (x2)
Rear Lateral Raise 10 (x2)
Biceps Curl 15 (x2)

#84 ^

Thu, Jun-29-06, 05:53

canucksrus canucksrus is offline

Go Big or Go Home

Posts: 3,948

Plan: I plan to lose weight!!
Stats: 000/000/150 Female 5'5

BF:47.65/25.28/28.8
Progress: 0%

Location: Alberta, Canada

June 27
18 Mins. Lethal Buns

Squats 10 (x2)
Lateral Raise 10 (x2)
Pushup 4 (x2)
Hammer Curl 10 (x2)
Triceps Extension 10 (x2)
Military Press 10 (x2)
Upright Row 10 (x2)
Triceps Kickback 10 (x2)
Biceps Curl 10 (x2)

June 28
No official workout, but I weedy-wacked & raked my yard for about 1 hour and was sweating like a pig when done. It was just too darn hot to come in after that & 'work out' (the temp. inside the house was 86F).

#85 ^

Thu, Jun-29-06, 11:23

canucksrus canucksrus is offline

Go Big or Go Home

Posts: 3,948

Plan: I plan to lose weight!!
Stats: 000/000/150 Female 5'5

BF:47.65/25.28/28.8
Progress: 0%

Location: Alberta, Canada

June 29
30 mins. Burn & Firm Video

Pushup 4 (x2)
Triceps Kickback 10 (x2)
Lateral Raise 10 (x2)
Hammer Curl 10 (x2)
Triceps Extension 10 (x2)
Military Press 10 (x2)
Upright Row 10 (x2)
Rear Lateral Raise 10 (x2)
Biceps Curl 10 (x2)

#86 ^

Sat, Jul-01-06, 14:15

canucksrus canucksrus is offline

Go Big or Go Home

Posts: 3,948

Plan: I plan to lose weight!!
Stats: 000/000/150 Female 5'5

BF:47.65/25.28/28.8
Progress: 0%

Location: Alberta, Canada

June 30
10 mins. Abs of Steel

July 1
35 mins. at school track...
1/2 Km - 6 mins. brisk walking
3 Km - 19 mins. moderate pace jog
1/2 Km - 10 mins. slow walking (to the untrained eye, this may have resembled more of a crawl

#87 ^

Tue, Jul-04-06, 18:26

canucksrus canucksrus is offline

Go Big or Go Home

Posts: 3,948

Plan: I plan to lose weight!!
Stats: 000/000/150 Female 5'5

BF:47.65/25.28/28.8
Progress: 0%

Location: Alberta, Canada

July 4
*20 mins. GG Abs
*35 mins. Burn & Firm Pilates

Triceps Kickback 10 (x2)
Lateral Raise 15 (x2)
Hammer Curl 10 (x2)
Triceps Extension 10 (x2)
Military Press 15 (x2)
Concentration Curl 10 per arm (x2)
Upright Row 10 (x2)
Rear Lateral Raise 15 (x2)
Biceps Curl 15 (x2)
Dumbbell Bench Press 10 (x2)
Dumbbell Fly 10 (x2)
Dumbbell Pullover 10 (x2)

#88 ^

Thu, Jul-06-06, 05:51

canucksrus canucksrus is offline

Go Big or Go Home

Posts: 3,948

Plan: I plan to lose weight!!
Stats: 000/000/150 Female 5'5

BF:47.65/25.28/28.8
Progress: 0%

Location: Alberta, Canada

July 5
20 Mins. Legs of Steel
20 Mins. WATP 1 Mile
30 Mins. PYS Pilates
10 Mins. Power Yoga

#89 ^

Wed, Jul-12-06, 05:23

canucksrus canucksrus is offline

Go Big or Go Home

Posts: 3,948

Plan: I plan to lose weight!!
Stats: 000/000/150 Female 5'5

BF:47.65/25.28/28.8
Progress: 0%

Location: Alberta, Canada

July 10
*30 mins. Boot Camp Training

Pushups 4 (x2)
Triceps Kickback 10 (x3)
Lateral Raise 10 (x3)
Hammer Curl 10 (x3)
Military Press 10 (x3)
Upright Row 10 (x3)
Rear Lateral Raise 10 (x3)
Biceps Curl 10 (x3)
Squats 10 (x3)

*Did pushups in the BCT video so my arms were like jello

July 11
35 mins. Cardio Salsa
40 mins. Fat Burning Pilates
20 mins. Interval Step

#90 ^

Wed, Jul-12-06, 18:38

canucksrus canucksrus is offline

Go Big or Go Home

Posts: 3,948

Plan: I plan to lose weight!!
Stats: 000/000/150 Female 5'5

BF:47.65/25.28/28.8
Progress: 0%

Location: Alberta, Canada

July 12
*24 mins. BB Tae Bo

Concentration Curl 15 each arm (x2)
Triceps Kickback 15 (x2)
Lateral Raise 15 (x3)
Hammer Curl 15 (x3)
Military Press 15 (x3)
Upright Row 10 (x3)
Triceps Extension 15 (x2)
Rear Lateral Raise 15 (x3)
Biceps Curl 15 (x3)
Power Grips 20 (x2)
Reverse Dips 15 (x2)
Squats 10 (x3)