OK...I'm ready to do this.

I have been following Atkins 1 day short of 7 weeks and now I can finally say I am totally on plan: diet/suppliments/exercise ... all three are now going to be part of my WOL forever. I am really fortunate that my work has just put in a fitness center. I was the first one signed up and this morning after my shift (I work the back shift) I was one of the first people to use the facility.

I am planning on doing cardio 5 days a week and then adding in resistance training 3 days a week. I want to keep this log for motivation and to track my progress.

My starting stats are:

Weight: 322.5 lbs
shirt size: 3XL
jeans: 42 inch

Here is what I did today:

- exercise bike 20min treadmill 10min
(heartrate kept in the 70-85% zone for approx 20 min total)

- stretching afterwards for about 10 min

I'm starting slow by design, i did work up a good sweat though.

The treadmills in the center had many different pre-programed routines and also inclined automatically through the routine. I think I like it more than the bike, so I may try treadmill only tommorow.

Till tommorow!

Day 2 at the gym

Cardio: 10 min eliptical trainer (these are HARD!!)
30 min treadmill (keeping my heartrate around 132)

Some stretching... not as much as I would like though, I'm still trying to get a stretching routine down.

I will be adding weight resistance 3 times a week soon, maybe tomorrow.

Good going, Nelson!! You are off to a great start!

Had a good workout this morning. Went ahead and added my resistance training. I'm starting with only one set per exercise.

Cardio: Eliptical 7min
Treadmill 20 min

Exercises:

Deadlift 15 reps 60lbs
Calf raises (dumbells) 15 reps 40lbs
Leg extentions 15 reps 30lbs
Leg curls 15 reps 30lbs
Seated rows 15 reps 80lbs
Lat Pulldowns 15 reps 70lbs
Ball crunches 15 reps
Chest Press (dumbells) 15 reps 25lbs
Shoulder press (dumbells) 10 reps 20lbs
Cable Tricep pushdowns 15 reps 50lbs
Barbell curls 15 reps 40lbs
wrist curls 15 reps 30lbs

Then 10min of stretching.

I think this will do for the next while. I'll be changing my chest and shoulder exercises when the replacement part comes for the benchpress station on the weight machine at work.

2 days off now for the weekend. Back at it Tuesday morning.

I was busy yesterday, didn't update my Gym Log

April 6, 2004

Cardio: Eliptical 5min
Treadmill 20 min level 3

Exercises:

Deadlift 15 reps 70lbs
Calf raises (dumbells) 15 reps 45lbs
Leg extentions 15 reps 40lbs
Leg curls 13 reps 40lbs
Seated rows 15 reps 90lbs
Lat Pulldowns 15 reps 80lbs
Ball crunches 15 reps
Chest Press (dumbells) 12 reps 30lbs
Shoulder press (dumbells) 11 reps 25lbs
Cable Tricep pushdowns 15 reps 80lbs
Barbell curls 10 reps 50lbs
wrist curls 13 reps 40lbs

Then about 5 min of stretching.

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Today's workout:

Cardio only

Bike 10min
Treadmill 40min level 3

Did a lot more stretching afterwards... about 15 min

I'm off work for the next 6 days, I'm going to try and get in twice to the fitness center.

Well... it's been awhile, but I have not quit!! Tried to get into the fitness center at work twice during my LONG weekend but both times security wouldn't let me in because the plant was closed. We were told that we would have 24 access to the gym..... grrrr oh well.

Today:

A personal trainer was in this morning to work with a few of us. She set me up with a new weight lifting routine and gave me a much better stretching routine to do both before and after my workout. I was doing most of my exercises with incorrect form and now that I am doing them right it looks like I will be lowering the weight for now.

After over 1 hour going over the exercises and doing the stretches I didn't have to much time left so I decided to only do cardio today:

Cardio:
Eliptical 10min
Treadmill 30min
(kept my heartrate around 138 for 30 min)

Till tomorrow,

First time through the routine the personal trainer gave me today. 2 sets for each exercise, paying attention to proper form. It was a lot harder today, but that is what I was looking for. Doing the exercises with improper form wasn't really working the muscles I was trying to.

Cardio:

Eliptical - 5 min
Treadmill - 20min

Exercises:

Chest Press : 15 reps - 50lbs, 5 reps - 50lbs
Lat Pull Down : 15 reps - 60lbs, 15 reps - 70lbs
Seated shoulder press : 2 sets of 15 reps - 15lbs
Bicep curls : 2 sets of 15 reps - 15lbs
Tricep Pushdowns : 2 sets of 15 reps - 70lbs
Leg curls : 2 sets of 15 reps - 30lbs
Leg extentions : 2 sets of 15 reps - 20lbs
Crunches : 15
right twist crunches : 15
left twist crunches : 15


Stretching:

I did a good full body stretching routine at the start of my routine. I was really tired after and did a quick version of the same routine

Hi cucu Thanks for the kind words, have fun at the gym!


Cardio only today, I have to rest before lifting again. That's OK though, I am still a little sore from yesterday

Eliptical - Level 3 - 20 mins
Treadmill - Level 3/Incline 3 - 20 mins

Stretching - Full body 10 min

Cardio:

Eliptical - 15 min level 3
Treadmill - 10 min level 3.5

Exercises:

Chest Press : 15 reps - 40lbs, 10 reps - 40lbs
Lat Pull Down : 2 sets of 15 reps - 70lbs
Seated shoulder press : 2 sets of 15 reps - 15lbs
Bicep curls : 2 sets of 15 reps - 15lbs
Tricep Pushdowns : 2 sets of 15 reps - 70lbs
Leg curls : 2 sets of 15 reps - 30lbs
Leg extentions : 2 sets of 15 reps - 20lbs
Crunches : 15
right twist crunches : 5
left twist crunches : 5

Stretching:

About 10 min before the weights, then 5 more min after.

That is it for this weekend, back at it Tuesday morning.

Almost didn't go today... I was really tired before my shift last night, but I seemed better in the morning so I went after all.


Cardio:
Bike - 5 min
Treadmill - 20 min

Exercises:

Chest Press : 2 sets of 15 reps - 40lbs
Lat Pull Down : 2 sets of 15 reps - 70lbs
Seated shoulder press : 2 sets of 15 reps - 15lbs
Bicep curls : 2 sets of 15 reps - 15lbs
Tricep Pushdowns : 2 sets of 15 reps - 70lbs
Leg curls : 2 sets of 15 reps - 30lbs
Leg extentions : 15 reps - 30lbs 15 reps - 20lbs
Crunches : 15
right twist crunches : 10
left twist crunches : 10

I did a quick stretch afterwards... about 5 min only. I'll do better tommorow

Felt much better this morning, I'm not sore at all so I may push the weight up a little tommorow.

Cardio:

Eliptical - 20 min level 3
Treadmill - 20 min level 3.5 incline 4

Then stretching for about 10 min.

Cardio:
Eliptical - 10 min
Treadmill - 20 min

Exercises:

Chest Press : 2 sets of 15 reps - 40lbs
Lat Pull Down : 2 sets of 15 reps - 80lbs
Seated shoulder press : 2 sets of 15 reps - 15lbs
Bicep curls : 2 sets of 15 reps - 15lbs
Tricep Pushdowns : 2 sets of 15 reps - 80lbs
Leg curls : 2 sets of 15 reps - 30lbs
Leg extentions : 15 reps - 30lbs 15 reps - 20lbs
Crunches : 15
right twist crunches : 10
left twist crunches : 10

Stretched each muscle group during the lifts and about 10 min afterwards.

Forgot to post yesterday so this one is for Sat April 24.

--------------------------------------------------------------------------------

Cardio:
Eliptical - 10 min
Treadmill - 20 min

Exercises:

Chest Press : 2 sets of 15 reps - 40lbs
Lat Pull Down : 2 sets of 15 reps - 80lbs
Seated shoulder press : 2 sets of 15 reps - 15lbs
Bicep curls : 2 sets of 15 reps - 15lbs
Tricep Pushdowns : 2 sets of 15 reps - 80lbs
Leg curls : 2 sets of 15 reps - 30lbs
Leg extentions : 15 reps - 30lbs 12 reps - 30lbs
Crunches : 15


Stretched about 15 min total.

Nelson drags himself in to his gym log with his head bowed in shame.

I was off work for a week on a little mini-vacation, and it seems I took a vacation from working out as well. I have been really good at working out every day that I go to work, but I don't seem too eager to come in to the fitness center when I'm not scheduled to work. I will try harder in the future, but the good news is I'm not off for awhile so my gym activites should become more consistant.


Cardio:
Eliptical - 5 min
Treadmill - 20 min

Exercises:

Chest Press : 2 sets of 15 reps - 40lbs
Lat Pull Down : 2 sets of 15 reps - 80lbs
Seated shoulder press : 2 sets of 15 reps - 15lbs
Bicep curls : 2 sets of 15 reps - 15lbs
Tricep Pushdowns : 2 sets of 15 reps - 80lbs
Leg curls : 2 sets of 15 reps - 30lbs
Leg extentions : 15 reps - 30lbs 15 reps - 20lbs
Crunches : 15
Right twist: 10
Left twist: 10


Stretched about 10 min total.