yes... that is my goal.

I have a LONG way to go, and initial posts in this gym log are going to be pretty pathetic.

But- I would like to run a marathon by 2005. Really, I don't even want to run it- to run/walk would be fine. I just want to get in shape be able to keep moving for the whole thing. To be able to say I've done it. It's something I've wanted to do for awhile.

A few months ago, I worked at this for 6 weeks, and made it up to a three mile slow walk. I am NOT in good shape. But... I'll get there.

Okay, here's today's accomplishment and this week's goal. To exercise 5 times this week. Today I managed .41 miles in 15 minutes on the eliptical. Not much faster than a crawl, but I was moving. Admittedly, I did not put much effort into pushing myself. But I'm satisfied with the initial effort to get back in the game.

Here goes nothing...

am getting a slow start (litteraly) but it is a start. no exercise on Tues, but Wed I did the eliptical for 15 minutes on Wed and Thurs. Walked at about the same rate each day. My goal is to push myself farther on Sunday.

Saturday... .35 in 15 min on eliptical
Sunday... Walk Away the Pounds, 1 mile

my legs are sore, I am so out of shape

1/12, 1/14, 1/15, 1/16, 1/17, Walk Away the Pounds, one mile walk

1/19, 1/20, 1/22, 1/24, 1/25, Walk Away the Pounds, two mile walk

1/27, 1/29, 1/30, Walk Away the Pounds for the Abs, one mile

1/31, 2/1, Walk Away the Pounds, two mile walk

Am planning to exercise again tonight, the warm up portion of a very old Richard Simmons tape.

I DO want to try that marathon. Am resurecting this gym log to document a more short-term goal.

I have gotten WAY off track. Cannot continue this way. Too lazy. Too sluggish.

Am committing to 12 weeks of focused exersice. Will begin Body for Life on Saturday. After 12 weeks, I'll look at whether to continue with the same program, or try something else. But the next 12 weeks are apt to be brutal, and I'm gearing up for the challange.

I want to have the endurance to move continuously for 26 miles, but right now a couple of hours at stroll pace is difficult.

I need to increase strength and endurance and lose all this extra weight that I am carrying around.

Moving would be MUCH easier if I were 100 pounds lighter.

I made if through my first upper body workout.

I kind of feel like I had two workouts in a row. Yesterday, I bought a "simple" weight bench, and it took me 3 hours to put it together! By the end my back, arms, and calves all ached.

The workout took much too long. 71 minutes. I think half that time was spent getting on and off the bench. It is too high for my short legs! The other half the time was spent looking in the book at how to do the exercises I had planned. I had basic knowlege of using weights, but didn't know what anything was called.

I need to find some alternative back exercises. The bench is way too high for me to do anything in the book, and I have only free weight equipment.

I planned my first workout conservatively, but it ended up being pretty well on target. My shoulders are so weak, from doing the walk away the pounds tape, I know that 10 - 15 time of raising my arms above my head is difficult, even without extra weight. I am excited to see that change.

chest- dumbbell bench press (incline dumbbell press)
12 rep, 0 lbs -4-
10 rep, 0 lbs -5-
8 rep, 2 lbs -6-
6 rep, 3 lbs -7-
12 rep, 5 lbs -8-
12 rep, 5 lbs -8-

shoulders- seated dumbbell rows (side raises)
8 rep, 0 lbs -6-
10 rep, 0 lbs -7-
6 rep, 0 lbs -6-
8 rep, 0 lbs -7-
12 rep, 2 lbs -9-
12 rep, 2 lbs -10-

back- one arm dumbbell rows (dumbbell pullovers)
12 rep, 0 lbs -5-
10 rep, 0 lbs -5-
8 rep, 2 lbs -7-
6 rep, 2 lbs -7-
12 rep, 5 lbs -9-
6 rep, 3 lbs -9-

triceps- dumbbell extensions (lying dumbbell extensions)
11 rep, 0 lbs -5-
10 rep, 2 lbs -7-
8 rep, 2 lbs -7-
6 rep, 3 lbs -9-
12 rep, 3 lbs -9-
12 rep, 5 lbs -9-

biceps- seated dumbbell curls (hammer curls)
12 rep, 2 lbs -5-
10 rep, 2 lbs -5-
8 rep, 5 lbs -7-
6 rep, 5 lbs -8-
12 rep, 5 lbs -9-
12 rep, 5 lbs -10-

20 minutes- eliptical machine

min-intensity-speed
1 - 5 - 1.5
2 - 5 - 1.5
3 - 6 - 2.0
4 - 7 - 2.4
5 - 8 - 2.6
6 - 9 - 2.8
7 - 6 - 2.5
8 - 7 - 2.7
9 - 8 - 2.7
10 - 9 - 3.0
11 - 6 - 2.4
12 - 7 - 2.6
13 - 8 - 2.7
14 - 9 - 2.9
15 - 6 - 2.4
16 - 7 - 2.7
17 - 8 - 2.6
18 - 9 - 3.0
19 - 10 - 3.4
20 - 5 - 1.2

.81 mile, 157 cal

As they say, a journey of a thousand miles begins with a single step. Keep up the good work! Be sure to review your workout log every now and then - it's very motivational to see your progress. Good luck!

Thanks for the encouragement, catspaw!

I wasn't sure how I did with the lower body workout until the next day. Whew! I cannot remember the last time I was so sore. I think I may have done some of the exercises wrong, because I couldn't feel it in other parts of my legs, but my quads were worked out! Tonight is the first time that I've been able to squat down on the floor again. That first day after, going downstairs was almost impossible. I didn't do the aerobic exercise Tuesday, because I didn't want to injury myself. Then Wednesday, I missed the upper body workout. My success will be getting back on track and doing tonight, what I missed this morning and not letting this derail me.


1/5 lower body

quads- dumbbell squats (leg extensions)
9 rep, 2 lbs -5-
9 rep, 2 lbs -6-
11 rep, 2 lbs -7-
10 rep, 3 lbs -8-
12 rep, 5 lbs -9-
12 rep, 10 lbs -9-

hamstrings- dumbbell lunges (straight leg deadlifts)
12 rep, 0 lbs -6-
6 rep, 2 lbs -7-
8 rep, 2 lbs -9-
6 rep, 2 lbs -9-
0 rep, 0 lbs -0-
12 rep, 2 lbs -9-

calves- angled calf raise (one leg calf rais)
12 rep, 2 lbs -5-
10 rep, 3 lbs -5-
7 rep, 3 lbs -5-
6 rep, 5 lbs -6-
12 rep, 5 lbs -8-
12 rep, 5 lbs -10-

abs- floor crunches (twist crunches)
8 rep, 0 lbs -5-
8 rep, 0 lbs -6-
6 rep, 0 lbs -7-
4 rep, 0 lbs -8-
8 rep, 0 lbs -9-
5 rep, 0 lbs -10-

20 minutes- eliptical machine

min-intensity-speed
1 - 5 - 1.4
2 - 5 - 1.5
3 - 6 - 1.8
4 - 7 - 2.2
5 - 8 - 2.6
6 - 9 - 2.7
7 - 6 - 2.1
8 - 7 - 2.4
9 - 8 - 2.6
10 - 9 - 2.9
11 - 6 - 2.4
12 - 7 - 2.4
13 - 8 - 2.7
14 - 9 - 2.9
15 - 6 - 2.4
16 - 7 - 2.4
17 - 8 - 2.6
18 - 9 - 2.9
19 - 10 - 3.1
20 - 4 - 1.2

.8 mile, 155 cal


my speeds were slightly slower today, I was sore and sleep-deprived

Jeanette,
Congratulatioons on getting your workout done today regardless of your soreness and lack of sleep. Keep at it the results will be worth it.
Mary

Thanks for the encouragement, Mary!

After my free day yesterday, I'm back on track and feeling great!

Am considering last week a success. I missed one weights workout and one cardio workout, for a total of four days. I am trying to move away from the idea that perfection is necesary and focus instead on progress and on doing my best. I'm a teacher, and that's what I expect out of my students. That they try their best. I haven't been doing the same thing for myself. I've been either moving around haphazardly not giving it much effort at all or striving for complete perfection. By first week on BFL I'd say my effort was, on a scale of 1 to 10 a 7 or 8 or 9 every day. For the first time in a long time, I am feeling proud.

Sat. 1/10 lower body

quads- leg extensions (dumbbell squats)
12 rep, 0 lbs -6-
10 rep, 5 lbs -6-
7 rep, 10 lbs -6-
6 rep, 15 lbs -7-
12 rep, 15 lbs -9-
12 rep, 5 lbs -9-

hamstrings- lying leg curls (dumbbell lunges)
12 rep, 0 lbs -5-
10 rep, 5 lbs -6-
8 rep, 10 lbs -7-
8 rep, 15 lbs -8-
12 rep, 15 lbs -9-
12 rep, 5 lbs -10-

calves- one leg calf raise (angled calf rais)
10 rep, 2 lbs -6-
10 rep, 3 lbs -6-
8 rep, 3 lbs -7-
6 rep, 5 lbs -7-
12 rep, 5 lbs -9-
12 rep, 5 lbs -9-

abs- floor crunches (twist crunches)
8 rep, 0 lbs -5-
8 rep, 0 lbs -6-
7 rep, 0 lbs -7-
5 rep, 0 lbs -8-
9 rep, 0 lbs -10-
6 rep, 0 lbs -10-

Wow! It was fun to put in those numbers. I chose different exercises, but overall, I increased the weight and the reps from last week!

Sun 1/11/04 cardio, 20 min eliptical

min-intensity-speed
1 - 5 - 1.3
2 - 5 - 1.7
3 - 6 - 2.2
4 - 7 - 2.5
5 - 8 - 2.8
6 - 9 - 2.8
7 - 6 - 2.0
8 - 7 - 2.5
9 - 8 - 2.6
10 - 9 - 2.9
11 - 6 - 2.0
12 - 7 - 2.4
13 - 8 - 2.7
14 - 9 - 3.0
15 - 6 - 2.0
16 - 7 - 2.4
17 - 8 - 2.8
18 - 9 - 2.7
19 - 10 - 3.4
20 - 4 - 1.6

.82 mile, 155 cal