Sat, Mar-27-04, 17:41
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Senior Member
Posts: 8,730
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Plan: Atkins Maintenance
Stats: 213/141/150
BF:
Progress: 114%
Location: Dallas, TX
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Freckles on Fitness
Alrighty then....was thinking there was really no reason to start a gym log...but then thought, what the hey....my journal has been a really helpful tool, so this might be too.
On Monday, March 22 I started doing the hourglass routines from Escape Your Shape. Prior to that I had been riding my stationary bike about 4-5 x per week and doing sit-ups, push-ups, and leg-lifts about 2-3 x per week for about a month. So, as you can see, I lost the majority of my weight (55 lbs.) without exercising at all. Now I'm getting to a point where I'm fearful that if I don't do something to start toning, that I will get to goal and be sorely disappointed. (I'll probably be sorely disappointed anyway, but at least I will have tried.)
So here is what I'm doing:
Monday/Wednesday/Friday
Beginner Core Workout
Warm-Up
20 minutes on stationary bike at 70 rpms, lowest resistance
Stretches:
Arm Circles
Triceps
Upper Back and Chest Stretch
Spine Twist
Hamstrings
Legs-Apart Hamstrings
Groin
Quadriceps
Calves
3 minute aerobic interval on stationary bike at 90-100 rpms, lowest resistance
Standing knee to opposite chest 15 per leg
L-Kicks 15 per leg
3 min. aerobic interval at 90-100 rpms lowest resistance
Upper Body 15 reps each
push-outs
behind the kneck press
front press
upright rows
bicep curl
tricep kickbacks
3 minute aerobic interval on stationary bike at 90-100 rpms, lowest resistance
Abdominals, Hips and Thighs 20 reps each w/ 30 sec rest between
sit-ups
leg-outs
vertical scissors
alternate leg raises
elbows to knees
knees to elbows
Repeat upper body routine
3 minute aerobic interval on stationary bike at 90-100 rpms, lowest resistance
Cool down - 3 minutes on bike at 50 rpms, lowest resistance
(Right now I am using a 1 lb. wooden bar until I can find something appropriate to use that weighs 4 lbs. I think this is a good thing, as I have trouble doing the upper body with the 1 lb. right now anyway.)
Tuesday/Thursday/Saturday
Beginner Off-Day Routine
Warm-Up
30 minutes on stationary bike at 70-90 rpms, lowest resistance
Stretch
same as core workout days
25 jumping jacks
1 minute walk
25 jumping jacks
Cooldown
3 minutes on bike at 50 rpms, lowest resistance
Things are going well...have had some minor muscle pain in my abdomen and major muscle pain in my left calf. I have had several blood clots in this leg and attribute the pain to that...the exercise is getting the blood flowing again, which is good, but causing pain. It has eased up as the week has progressed.
I will update only on days I don't complete the workout, or if I change anything, so for now this will be a quiet log. I intend to continue with the beginner routine until it becomes REALLY easy for me to do with the 4 lb. bar...and since I don't have the bar yet, it will probably be awhile.
Here are my beginning measurements in inches taken March 21:
Neck.............14
Shoulder........42.25
Chest............39.75
Waist............33
Abdomen.......32.25
Hips..............38.75
L Thigh..........23.5
L Knee..........14.5
L Calf............15
L Ankle..........9
L Arm............12.75
L Forearm.......9.75
R Wrist..........6.5
(surgery to left wrist makes measurement off)
I do a complete measurement once per month and will update at those times too. So there you have it...I'm fully exposed now! 
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