December 16, 2004....................Thursday.....................

First circuit, 3 sets......15 reps.....& Brian upped the weights today as well.

French Press on Ball...30 lb. weight

Laterial Row.......90 lb. weight

H.S. Row........30 lb. weight

H.S. Pullover.....75 lb. weight

Barbell Curls....30 lbs. weight

Second Circuit....3 sets.....15 reps.....

Couldn't do the leg press today, cause the other guys were hogging it. So instead I did 3 sets lunges and 3 sets of squats, 15 reps each, this was a killer.

Squats...60 lb. weight

Lunges....10 lb. weights

Ab crunches...10 lbs...10, 8, 6, 4, 2.

I did do 10 minutes on the elliptical for a warm-up.

Just reading this workout has me sweating Joan! Bet you will find doing the workout by yourself a bit easier. You can decide for yourself if you can make all the sets and how many in each one.

Have a good day tomorrow. I willgo back to the gym next week. Goodnight--Hugs---

December 20, 2004...............Monday's workout...........

First circuit: 3 sets....15 reps...different weights...........

French press on Ball...30 lb. weight.

Laterial Row....100 lb. weight.

Row.....20 lbs. weight...

Pullovers....90 lb. weights...

Bar bell curls...30 lbs.

Second circuit:
2 sets each....15 reps....

Squats....60 lbs..

Leg press...90 lbs..

Dumbbell lunges....10 lb. hand weights.

Hyper extension machine...75 lbs. 15 reps.

Ab Crunches: 10 lbs...10, 8, 6, 4, 2.

I am Bad - Think I am going to just blow off another week of exercise till after Christmas. I am tired/crabby/bitchy/and any other thing you can think of. Right now--to tired to rev the brain up anymore. Keep up the great job Joan--You are doing so good. With that said--I am heading to bed. Goodnight and hugs and luv to ya my friend!! Alice

December 21, 2004.............Tuesday...............................

30 minutes on elliptical.....15 minutes on bike.

I am glad to see that you have done what i have done through the holidays and just taken off from the gym. I am hoping that getting back after the time off shocks the ole muscles into burning fat overtime. wish the same for you too.

Have a blast with Sam!!! Can't wait to see pictures!!! Love ya--

Happy New years day Joan. Looking forward to you and Mischa's return to keep me at the darn exercise.



2005 = JOAN'S YEAR!!!!!!!


Today is the first day that I am now eligible for medicare. Of course they have already dipped into my SS last month to pay for this month. Some things never change do they?? Like Taxes!

Hugs--Alice

January 03, 2005..........Monday.............

Elliptical machine.....40 minutes....over 4 thousand strides when I was finished.

It really felt great to get back to exercise, now of course after I work out with Brian tomorrow I may change my mind

Gadfrey girl--you are really meaning business aren't you. 40 minutes??? Ugh!!! Keep up the fantastic job Joan!! Hugs

Today we worked on the ''SOLO PROJECT". This is what I will be doing by myself after Friday, then after 6 weeks will meet with Brian and we will work up another routine. I was so tired after this workout.

Medicine Ball Press on Resust Ball: Weight of Medicine Ball was 15 pounds. 4 sets, 20 reps each set.

Bi-Angular Laterial Row: 4 sets, 15 reps. 84 pounds.

Seated Cable Row: 4 sets, 15 reps, 40 pounds.

Seated Pullover: 4 sets, 15 reps, 75 pounds.

V squats w/ lunges: Squat weight 2 sets, 15 reps each, 90 pound weight. Lunges 2 sets, 15 reps, no weights.

Leg Press: 3 sets, 15 reps, 90 lb weights.

Lying Assisted Ab Crunches: 3 sets...15 reps.

Okay that is what I'll be doing. Tomorrow and Thursday will be Cardio.

Hum--This doesn't look very simple to me Joan. I would be dying with all those reps.

January 05, '05............Wednesday (Hump Day)

40 minutes on elliptical machine. Have to say I feel much better this morning than I did Monday and yesterday. So I think the ''three day Induction crap" maybe about over.

January 06, 2005....Thursday...and Mischa is suppose to be back.

40 minutes all on the ellipticical.

Good morning Joan--

Rode the bike last night at the gym and you know--you were talking about your feet going numb on the elliptical. I was having the same problem on the bike and mentioned it to Bill last night. He told me to loosen my shoe strings. So I did and went through 45 minutes without it going numb. Now I was watching some people on the elliptical last night and they were mainly on the ball of their foot. That is what I was using to ride the bike with so you might just try loosening your shoe laces once and see how it goes. Bill said he had the same trouble once and and had the laces way too tight at the top of the shoe where you tie it. He said it cuts your blood supply off and that is why it feels numb. Hope it works for you--it was a simple fix for me last night.

Hope you have a great day.

January 07, '05.................Friday...Thanks God!!!!!!!!

Medicine Ball press on Resist Ball. The Medicine Ball weights 15 pounds. 20 reps....4 sets.

Bi-Angular Laterial Row...72 lbs...4 sets.....15 reps.....

Seated Cable Row.....45 lbs...4 sets....15 reps...up 5lb.s on this one.

Seated Pullover....3 sets at 75 lbs. 15 reps each...1 set at a lighter 60 lbs. 15 reps.

V squats with Lunges...90 lbs...2 sets of each...15 reps of each.

Leg Press...90 lbs...3 sets...15 reps each.

Lying Assisted AB Crunches....3 sets.....15 reps each set