i started my first full day of induction on saturday, and i finally got my lazy rear into this gym this morning (day 3 of induction). YAY! i had the intention of doing 30 minutes on the elliptical, but could only make it through 20. i think the energy lag of induction is finally kicking in. or it could be just that i haven't been on the elliptical in MONTHS!

regardless, i'm really happy that i did it this morning. 20 minutes is 20 minutes more than i've done in months, so i'm happy with it. plus, i want to start slow so i don't injure or discourage myself.

my goal is to to cardio monday wednesday and friday. and to do strength training (my personal favorite) on tuesdays and thursdays. i MAY add in a third day of strength training or a 4th day of cardio later, but only after i've been successful at this regimen for a while. i don't want to overkill.

ok, day 4 of induction.

today was a weight training day. i like these much better than cardio days.

here's what i did: (note: i may not have all the names right, but bear with me)

walking lunge: 2 sets of 10
squat: 2 sets of 10
calf raises: 2 sets of 10

machine bench press (30lbs): 2 sets of 10
machine butterfly (30lbs): 2 sets of 10
free overhead tricep extension (5lbs): 2 sets of 10
free shoulder press (10lbs): 2 sets of 10
free dumbell shrug (10lbs): 2 sets of 10
free bicep curl (10lbs): 2 sets of 10

i started with a 5 minute warmup, then about 4 minutes of stretching.

i wanted to start slow today, since i haven't done weights in months. hopefully, i wont be hurting too bad tomorrow.

today was cardio. i stepped on the elliptical fully intending to do 20 minutes, but my legs felt so tired just a few minutes into the warm up. so i did 5 minutes on the elliptical and 8 minutes on the treadmill. it's not much, but i did something!

Only a very short remark. Elliptical is hard on the legs. During induction is harder. How about instead of elliptical, simply walking 30 minutes on the treadmill? For example 5 min warm up with 2.5 mph, then 20 min with 3 mph, then 5 min cool down with 2.5 mph? (Or if it is more comfortable you can choose slower/faster speeds.) The most important, try to find a speed, that you can keep for 30 minutes.
It is better to walk for 30 min, than to sprint for 1 min.
After walking 30 minutes for a couple of weeks, elliptical will be much easier:-)

I agree, a nice small free gym in your building is much better, then a bigger one miles away:-)

yay, i made it to the gym today! in other good news, my sister has some guest passes to her gym, so we will be able to go work out while i'm home. what a relief.

i started with a 25 minutes on the elliptical, then about 4-5 minutes of stretching. i'm so pleased that i was able to go that long on the elliptical. yay for finally having the energy boost!

then it was on to weight training, since i hadn't done my second session for the week.

squat: 2 sets of 10
walking lunge: 2 sets of 5 (legs were very tired after the elliptical and the squats)
calf raises: 1 set of 10; 1 set of 15

machine bench press (30lbs): 2 sets of 15
machine butterfly (30lbs): 2 sets of 15
free overhead tricep extension (5lbs): 2 sets of 15
free shoulder press (10lbs): 2 sets of 10
free dumbell shrug (10lbs): 2 sets of 15
free bicep curl (10lbs): 2 sets of 15

made it to the gym on 12/26. i did 25 minutes on the elliptical.

hope to get to the gym tonight.

ok, i made it to the gym this morning! i was running late however, so i didnt get to do all my lower body stuff, but it's more than what i did yesterday, so i'm still rejoicing!

i am also excited, because i added a third set to all my excercises!

warmup: 5 minutes elliptical and some stretching (not enough!)

squat: 3 sets of 10
walking lunge: none - due to time
calf raises: none - due to time

machine bench press (30lbs): 3 sets of 15
machine butterfly (30lbs): 3 sets of 15
free overhead tricep extension (5lbs): 3 sets of 15
free shoulder press (10lbs): 3 sets of 10
free dumbell shrug (10lbs): 3 sets of 15
free bicep curl (10lbs): 3 sets of 15

alright. got up at 4:45 no problem this morning. i think i was still asleep while i was getting dressed, but i was awake before i got to the gym.

today i started interval training. i've been reading about it on the body for life site and forums here. i realized while reading that i was not pushing myself hard enough in my cardio. intervals seemed like a great way to measure how hard my body was working.

today, i used the treadmill. my legs just aren't up to intervals on the elliptical. i dont think i could go fast enough to get my HR going like it should be.

i did 25 minutes total, with about 7 of those minutes being warmup/cooldown (i like a slow cooldown and 2 minutes is not enough. i followed with some good stretching.

2004's goals for the gym:

1. work out at least 5 times a week. 3 days cardio (interval training) and 2 days strength training. i'd like to have added a 3rd strength training session by august.

2. take the stairs one floor down every time i need to use the girl's room. move to 2 floors down by feb 15th. move to three floors down by april 1st. never use the elevator again after april 1st.


where i am now:

1. i've worked out 2 days this week, 1 cardio, 1 weights. getting up in the am is getting easier, so i'm hoping to hit my 5 day mark this week, np.

2. been doing the 1 floor down since yesterday. easy peasy, but i'm not ready for 2 floors yet!

ok, went to the gym this morning. it was nice to get there before all the "resolutioners" had slept last night off.

i did 5 minutes on the elliptical to warm up. then 5 minutes of stretching.

then 45 minutes of weights.

here's what i did:

squat: 2 sets of 12, 1 set of 15
lunge: 3 sets of 10
calf raises: 1 set of 10, 2 sets of 12

machine bench press (30lbs): 3 sets of 20 (i think i'll raise the weight next time)
machine butterfly (30lbs): 2 sets of 18, 1 set of 20. (again, i think i'll raise the weight next time.)
free overhead tricep extension (5lbs): 3 sets of 15 (i wanted to increase today, but they killed me!)
free shoulder press (10lbs): 1 set of 10, 2 sets of 12
dumbell side raises (10lbs): 1 set of 10, 2 sets of 8
free dumbell shrug (10lbs): 2 sets of 18, 1 set of 20
free bicep curl (20lbs): 1 set of 10, 1 set of 9, 1 set of 5

i'm feeling it, boy! i don't think i overdid it though. i'm sure i'll be feeling it tomorrow, however.

Good for you for working out today!!!... I belong to Curves and I dread seeing those Resolutioners there next week!!

i did 5 minutes on the treadmill to warm up.

then 45 minutes of weights.

here's what i did:

squat: 3 sets of 10 (i improved my form here, so i couldn't do as many reps)
lunge: 2 sets of 10, 1 set of 12
calf raises: 1 set of 15, 2 sets of 10

machine bench press (40lbs): 2 sets of 10, 1 set of 12
machine butterfly (40lbs): 2 sets of 10, 1 set of 12
free overhead tricep extension (5lbs): 2 sets of 10, 1 set of 15
free shoulder press (10lbs): 3 sets of 10 (again, change the form)
dumbell side raises (10lbs): 1 set of 8, 2 sets of 6
free dumbell shrug (10lbs): 2 sets of 15, 1 set of 10 (i'll raise the weight on this next time)
free bicep curl (20lbs): 2 sets of 10, 1 set of 9

i think this week i'll move to training upper and lower body on diff days. i'll do two sets of upper body and 1 of lower throughout the week. that'll take me to 6 days a week.

i worked out 4 times this week, i workout shy of my 5 a week goal. not bad, but needs to improve.

25 minutes on the treadmill this morning. burned 110 calories. could have been more intense, but i was feeling tired.

Keep up the great work(out)!