Today was cardio and abdominal day at the gym.

I did 18 minutes on the eliptical, 13 minutes on the treadmill as well as a variety of different abdominal, back, and core muscle exercises.

I will start posting my daily workouts here once again...gotta be accountable to somebody!

Today was cardio day only. So, I did 10 minutes on the eliptical here at home, and then I went to the gym and did 20 min on the eliptical there. I will also do misc. abdominal work.

I was torn between using heavier weights to gain strength and lighter weights for toning, so I combined the two. I do one heavier weight with lower reps, and one light weight with more reps. I do this with legs also. I also do my weight training before my cardio.


Pulldown 60# 1x10;35# 1x20
Row 55# 1x10; 30# 1x20
Overhead press 35# 1x10; 15#1x20
Rear delt 35# 1x10; 15# 1x20
chest press 35# 1x10; 15# 1x20
chest flye 35# 1x10; 15# 1x20
arm curl 15# 1x10; 5# 1x20
arm extension 15# 1x10; 1x20
abdominal machine 65# 1x10; 30# 1x20
back extension 65# 1x10; 30 1x20

10 minutes on the ARC trainer.

Looks good on the exercise..joining a gym can make all the difference..

dontcha just love the arc? I can do about 50 minutes on the hills level 10 and burn close to 600 calories..not as high impact as running..

btw? have you still be running? I am still moving on the pavement till it kills me..In fact have a early run in the morning with a friend..my other running buddies took the summer off..

Toodles

I didn't go today. I will do abdominal work. But, it's late, I'm tired, and just simply am not into the cardio thing right now. I back is bothering me and the list of excuses go on and on. Simply, I'm lazy and unmotivated to move right now. But, there is tomorrow and it's a lower body training day and exercise will be done.

Went to the gym this morning. It was a lower body day.

I did one heavy set with low reps followed immediately by one light set higher reps. I did:

leg curl
leg extension
leg press
calf raise
hip abductor
hip adductor
glute machine
roman chair
hanging leg raises
torso rotation

This was followed by light aerobic cardio circut.

I did 10 minutes on the Arc trainer and 10 minutes on the bike.

I will do some misc abdominal work while I relax and watch tv this evening.

Went to the gym this morning. It is a cardio/track/trail day.

so, I did 20 minutes on the treadmill with two intervals of running for as long as I could. Not much but hey, it's something.

I also did the torso rotation machine, 15#, two sets of 10 on each side.

Back/Biceps/core Day.

Pulldown 55#/2 sets of 12
Row 50#/2 sets of 12
Arm Curl 10#/2 sets of 12
Abdominal 60#/2 sets of 12
Back Extension 60#/2 sets of 12
Hanging Leg Raises one set of 10 and one set of 5

Cardio was 20 minutes on the Arc Trainer.

I almost didn't go to the gym as I had a headache and it was 8 pm. But, I went. However, I won't go so late again. I didn't think exercise effected my ability to sleep but apparently it does.

Legs/Core

Leg Extension 30#/12x2
Leg Curl 30#/12x 2
Calf machine 30#/12x2
Hip Adductor 50#/12x2
Torso Rotation 15#/12x2

Cardio today was 20 min on the bike with intervals of going as fast as possible.

Let's see. I've not been posting here daily because I find it less fun than journaling. However, I have been to the gym daily.

Below you will find my daily exercise plan at the gym:

Weight Training Log

Repetition Range= 8-12//Two sets of each exercise
If you can do 12 without difficulty it’s time to increase the weight



Monday-Back/Bicpes/Core
Pulldown 55#
Row 50#
Arm Curl 10#
Abdominal 60#
Back Extension 60#
Hanging Leg Raises
Cardio 20 min

Tuesday-Legs/Calves/Core
Leg Extension 30#
Leg Curl 30#
Calf machine 30#
Hip Adductor 50#
Torso Rotation 15#
Cardio 20 min

Wednesday-Shoulder/Core
Overhead Press 30#
Rear Delt 30#
Abdominal 60#
Back Extension 60#
Hanging Leg Raises
Cardio 20 min
Thursday-Glute/Calves/Core
Leg Press 100#
Calf Press 100#
Hip Abductor 50#
Glute 60#
Roman Chair/back ext 5#
Torso Rotation 15#
Cardio 20 min

Friday-Chest/Triceps/Core
Chest Press 30#
Chest Flye 30#
Arm Extension 10#
Abdominal 60#
Back Extension 60#
Hanging Leg Raises
Cardio 20 min

Cardio Training-just an example as I try not to use the same machine every day.

20 min/HIIT (to the best of your ability)

Monday-ARC Tues-Treadmill Wednesday-Eliptical Thursday-Bike Friday-ARC

Saturday-Rest or whatever Sunday-Track or Trail Day


I realize that I'm rather low on the cardio, however, I'm having difficulty enjoying it like I used to so I'm doing the bare minimium in hope that I will naturally increase my time through enjoyment.

Also, I generally go to the gym at 4 am. This week, however, having been on vacation I go after I take my daughter to school.

I didn't make it to the gym once this week. I'm lazy

Went to the gym this morning. Did full upper body workout and 20 minutes on the ARC. I plan to do an at home workout tomorrow to keep myself from getting bored.