Sounds like standing barbell curls.
It is currently believed that abs should be worked like any other muscle. The thought use to be you could work them everyday if you wanted to. I'd at least get in a good ab work-out twice a week. And you can put them anywhere.....if you're not doing anything you need the gym for, you could do them at home. I'll post a link to a good exercise site tomorrow. I'm on the computer in my bedroom now and it's not on it. It shows how tons of weight training exercises are done. You could also get ideas for new things to try.

Thanks Deb!

http://www.shapefit.com/training.html website

http://www.shapefit.com/biceps-exer...bell-curls.html barbell curls

Monday, Oct. 3, 2005
Leg/Butt Day
(Used squat rack to do squats and lunges)
Squats 1 set of 15, 50lbs on bar
Lunges RL 1 set of 15, 50lbs on bar
Lunges LL 1 set of 15, 50lbs on bar
Eliptical Trainer 3 min
Squats 1 set of 15, 50lbs on bar
Lunges RL 1 set of 15, 50lbs on bar
Lunges LL 1 set of 15, 50lbs on bar
Calf Risers 1 set of 25, no weight
Eliptical Trainer 3 min
Squats 1 set of 15, 50lbs on bar
Lunges RL 1 set of 15, 50lbs on bar
Lunges LL 1 set of 15, 50lbs on bar
Calf Risers 1 set of 25, no weight
Eliptical Trainer 4 min
Indoor Rower, level 8, 20 min (seemed like FOREVER)
Leg Press 3 sets of 15, 100lbs

Goals: Get in MORE CARDIO
Increase Leg Press Weight
Get my knee back to normal-it's still hurting and swollen

And you did this as a circuit? That's a tough work-out!

I'm concerned about your knee. These things are probably going to keep it inflamed.....be careful with it until it heals. Do you ice it or anything?

On the squat rack.....is there a bar you can take off and move around? If so, it's probably an olympic bar and it weighs 45 pounds, so adding your 50 pounds to it....that's 95 pounds. If the bar is made into the squat rack and can't be removed, that's a Smith Machine.

I did the exercises in the exact order I listed them, and yes, it was tough. I was sweating like I was in bootcamp class! No, can't take the bar off, wish I could because I'm not used to doing squats so streight up and down like that, but OH WELL! So I guess it's a smith machine.

So tomorrow is back/biceps! I was going to do some ab work today, but my tummy is so cockeyed sore from the chin ups on Saturday, I decided not to. They got a little bit of work out when I did the indoor rower, but not a lot.

Tuesday, October 4, 2005
Back/Bicep Day
3 Sets of 10
Back
Lat Pull Down 80lbs (same weight as before)
Lower Back 85lbs (up 5 lbs)
Compound Row 85lbs (up 5 lbs)
Eliptical Trainer 20 min
Biceps
2 sets of 10
Preacher Curl 50lbs (up 5 lbs)
Standing Barbell Curls 20 lbs (same weight as before, still killer)
Bicep/Abs
Pull Ups 58 lbs (with weight assist)
Abdominal Machine 55 lbs
Eliptical Trainer 5 min (had to rest dead arms)
1 set of 10
Preacher Curl 50lbs (up 5 lbs)
Standing Barbell Curls 20 lbs (same weight as before, still killer)
Bicep/Abs
Pull Ups 58 lbs (with weight assist)
Abdominal Machine 55 lbs

Cardio Time is still really short. Maybe I should get a discman so I can listen to Robert Kiyosaki while I'm doing cardio. Just started working abs today, I'll add them to Back/Bicep day on a consistant basis. Started them out really wimpy, because I remember from before that if my abs are really sore, I want to eat everything under the sun.......don't ask!!! I'm getting *gasp* callouses on my hands from the Lat. Pulldown and the Preacher Curl bars....DH says I need some special gloves of some sort. I have a big mark from where my ring digs in.

Wednesday, October 5, 2005
No formal work out today, just house cleaning at Maryn's for 3 hrs.

Thursday, October 6, 2005
Had to do a fast work out today.
Chest/Tricep Day

Chest
3 sets of 8
Chest Press Machine 50 lbs (up 5 lbs from last time)
3 sets of 10
Dips 56 lbs (weight assisted)
1 set of 20, two sets of 15
Chest Presses 20 lbs (Free weight)

Triceps
3 sets of 8
Tricep Press 85 lbs (up 5 lbs from last time)
3 sets of 10
Tricep Kickbacks 7 1/2 lb weight
3 sets of 5
Head Bangers (is that a technical term ) 20 lbs (this was way too heavy for me)
Between the caffine and the work out, my arms were shaking so bad I could barely drive!

Thank You Debbie!
Friday, October 7, 2005
Leg/Butt Day
3 sets of 15
Squats 50lbs (using Smith Machine, same weight)
Leg Press 120 lbs (up 20 lbs)
Hip Extention 110lbs (legs together, first time)
Leg Extention 50lbs (legs separate, first time)
4 sets of 25
Calf Risers no weight (doubled count)
Cardio
Bike 15 min
Elip 15 min
Wore my knee brace, and didn't do lunges as it is doing pretty good and I don't want to screw it up.

Yes.... it saves time the next time I do these exercises I'll know where to start the weight. And it gives me something to do while I'm waiting for my next set.

I knew you'd love FWs once you got started with them. It's nice to have a spotter. I have to stop before I'd like to because of the danger factor in not having one on some lifts. But I do enjoy working out alone too.



Started in 1986 with weight training, but took several years off between then and now.

Glad you are taking care of that knee.

Monday, October 10, 2005
Back/Bicep Day


1 set of 10
Standing Barbell Curl FW 20lbs (biceps)
1 set of 10 ( row twice per row)
Standing compound row FW 20lb (back)
Bike 2 min
1 set of 10
Standing Barbell Curl FW 20lbs (biceps)
1 set of 10 ( row twice per row)
Standing compound row FW 20lb (back)
Bike 2 min
1 set of 10
Standing Barbell Curl FW 20lbs (biceps)
1 set of 10 ( row twice per row)
Standing compound row FW 20lb (back)
Bike 2 min
3 sets of 8
Bicep exercise 7 1/2 lbs, both arms (ask Deb name of this)
Bike 2 min
1 set of 10
Preacher Curl 50 lbs
1 set of 10
Lower Back Machine 85 lbs
1 set of 10
Preacher Curl 50 lbs
1 set of 10
Lower Back Machine 85 lbs
1 set of 10
Preacher Curl 50 lbs
1 set of 10
Lower Back Machine 85 lbs
3 sets of 8
Lat Pull Down 80 lbs (this one really killed me this am )
Indoor Rower
12 min, level 8
3 sets of 8
Captains Chair (abs) no weight

Tuesday, October 11, 2005
Tricep/Chest Day
1 set of 10
Chest Press 50lbs
1 set of 8
Weigh assisted dip 57lbs
1 set of 10
Tricep Press 85 lbs
1 set of 10
Chest Press 50lbs
1 set of 8
Weigh assisted dip 57lbs
1 set of 10
Tricep Press 85 lbs
1 set of 10
Chest Press 50lbs
1 set of 8
Weigh assisted dip 57lbs
1 set of 10
Tricep Press 85 lbs
1 set of 10
Overhead Row 15 lbs
1 set of 10
Head Bangers 15 lbs
1 set of 10
Overhead Row 10 lbs
1 set of 10
Head Bangers 10 lbs
1 set of 10
Overhead Row 10 lbs
1 set of 10
Head Bangers 10 lbs
3 sets of 10
Tricep Kickbacks, both arms, 7 1/2 lbs
Cardio
12 min Eliptical
I'm doing a 3 hr. housecleaning job tonight and didn't want to be wasted