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shawj11
Mon, Feb-25-02, 19:38
Gym-5:30 am

Abs
150 crunches
30 hanging leg lifts
30 side crunches (15 each side)
35 minutes on treadmill

:)

fern2340
Mon, Feb-25-02, 21:44
Glad you started an exercise journal..... welcome!

Linda

shawj11
Tue, Feb-26-02, 00:50
Thanks for the welcome! I pretty much go to the gym on a regular basis. I figured logging it all down will help me to do more.

Thanks again!
:wave:
Jennifer

shawj11
Tue, Feb-26-02, 19:16
Gym- 5:15am

Had really good cardio workout. Treadmill-35 minutes

Reimplemented weight training. Biceps 3 sets of twelve-3 different types of exercise.

Leg lifts-outer thighs-50 reps each leg
Inner thighs-25 each leg

Abs- bicycle type-3 sets of 25
Lower abs leg lift 3 sets of 15

:wave:

shawj11
Wed, Feb-27-02, 20:27
Gym 5:30am

Abs-hanging leg raises-32
Crunches-75
Side Crunches-45

Biceps-2 types
3 sets of 12
2 sets of 12

butt machine 3 sets of 15

Cardio-Treadmill-45 minutes

Good workout..kept heart rate at target. worked up a good sweat. Felt great during and afterwards.
:roll:

shawj11
Thu, Feb-28-02, 18:11
Gym 5:15 AM

biceps-4 types-12 reps each
Leg lifts-50 each side outer thighs..25 each inner thighs
Abs-bicycle type 3 sets of 25
Lower ab leg lifts-3 sets of 15
Cardio-Treadmill-35 minutes..varied resistance and speed
Kept heart rate up
Good work out.
:D
And I lost three pounds!!!!!!!!!!!!!!!!!!! :thup:

shawj11
Fri, Mar-01-02, 16:49
Gym 5:30am

Abs-hanging leg lifts-20
Cardio-Treadmill-35 minutes

Was short on time this morning so couldnt do full work out.
Good cardio though.
Think i am putting too much incline in my cardio..building too much muscle. Not looking to increase pants size..muscle or not. Going to lessen incline and increase speed.

:daze:

shawj11
Sat, Mar-02-02, 17:32
Gym-7:15 am

Abs-bicycle type-3 sets of 25
laying leg raises-4 sets of 20

triceps-2 different types 2 sets of 15

Treadmill 1/12 hours

Good workout. Kept heart rate w/in target, but couldnt seem to break much of a sweat today..not a big fan of that. Reduced incline on treadmill. Kept speed up.

Feeling good though

shawj11
Mon, Mar-04-02, 19:16
Took Sunday off from the gym.

Today-
Gym 5:15am

abs-3 sets of 25 crunches with focus on negative reps
20 hanging leg lifts

biceps-3 types-15 reps of each

chest-3 sets of 15

leg lifts
50 outer thigh/each leg
30 inner thigh/each leg

60 minutes of treadmill-reduced incline-creating too much muscle with the heavy inclines.
increased speed.

kept heart rate in target range..again no sweat to brag about :eek:
but a good workout over all

:spin:

shawj11
Tue, Mar-05-02, 21:31
Gym 5:15am

Abs - bicycle type-three sets of twenty five
laying leg lifts-three sets of twenty

triceps-two exercises=two sets of fifteen

girlie pushups-twelve

cardio=treadmill=sixty minutes

Going to start alternating with elliptical beginning tommorrow.

shawj11
Wed, Mar-06-02, 22:52
Gym 5:15am

Biceps 4 types-12 reps of each

Abs-3 sets of 25 cruches
22 hanging leg lifts

Leg lifts-fifty outer thigh-each leg
30 inner thigh-each leg

cardio
30 minutes on elliptical trainer-fast pace
30 mintues treadmill-target heart rate

worked up a good sweat on the elliptical-no incline
3.5 incline on treadmill and reduced as cooling down.

Good workout.

:cheer:

shawj11
Thu, Mar-07-02, 16:58
Gym five am

abs
bicycle type-3 sets of twenty five
laying leg lifts-3 sets of twenty
ab ball-fifty crunches

thigh machine-outer-40 pounds-3 sets of twenty five
inner machine-40 pounds-3 sets of twenty five

triceps-2 types-3 sets of twelve reps each

girlie sit ups-twelve

cario-thirty minutes on elliptical-very fast pace
thirty minutes on treadmill-incline of three. zero and below.

Very good workout...glad i am doing all i set out to do every day with out scimping. it feels really good to be back into the full swing of things. I AM PROUD OF ME!
:wiggle: :hyper: :wiggle: :yay:

shawj11
Fri, Mar-08-02, 18:12
Gym 5:30 am

Abs-bicycle type-25 reps X 3
Laying leg lifts-20 reps X3
Ab ball-50 reps

biceps-3 types-15 reps X3

Leg lifts-outer thigh-50 reps each side
(inner thighs are waaaaaaay sore)

cardio-elliptical-very high pace-30 minutes
treadmill-30 minutes-3.0 incline and less..faster pace..then mostly cool down.

Good work out...FINALLY BROKE A GREAT SWEAT TODAY! (which is what i am used to)...i know my heart rate was way over where it should be, but i am a HUGE fan of major sweating at the gym..shows me i am doing what i am supposed to be doing!

:hyper: :cheer:

shawj11
Sat, Mar-09-02, 12:50
Gym-7am

Abs-
Ab ball-3 sets of 50 crunches
hanging leg lifts-3 sets of 12

Butt blaster-20 pounds-3 sets of 12

Outer thigh-40 pounds-3 sets of 20
Inner thigh-30 pounds-3 sets of 20

reverse leg lifts-20 pounds-3 sets of 12

triceps-3 types-15 reps each type/each arm

cardio
elliptical trainer-30 minutes-very fast pace
treadmill-30 minutes-cardio target heart rate or above
another 30 minutes-fat burn target heart rate or above
3.0 incline or less

Good workout
Time to start alternating days of cardio & lifting
:daze:

shawj11
Mon, Mar-11-02, 18:30
Took yesterday off

Change in routine..alternating cardio and weight training

Gym-5:30am

abs
bicycle type 3 x 25
laying leg lifts 3 x 25

triceps-7 types
3x 15
3 x 15
3 x 15
3 x 15

3 x 20
3x 20
3 x 20

chest- 3 types
3 x 15 each

I know i overdid it on the triceps..and i am FEELING it, but i was trying to compensate for not doing cardio...i will get the hang of it.

feel good..looking forward to the new workout plan i have made for myself.
glad i am lifting again

reading a bodybuilding for beginners book for reinforcement.

hooray for me!!!!

:cheer: :cheer: :cheer: :cheer:

shawj11
Tue, Mar-12-02, 19:20
VERY late start today

Woke up late..didnt get to the gym until after 6:30!
Today was a cardio only day on the new plan and just barely had time for that.

35 minutes on elliptical trainer-fast pace
10 minutes of cool down on treadmill.

Planning on doing alternating ab exercise w/ each gym visit, but was just too short on time today.

Muscles sore today from yesterday's workout...it feels good though! Psyched for tomorrow's workout.

:hyper: :hyper: :hyper: :hyper:

Natrushka
Tue, Mar-12-02, 19:26
Jen, don't you just love those tricep kickbacks? I discovered this morning that if I do them with my thumb tucked next to my fingers, instead of around the dumbbell, you isolate more of the inner tricep area - you can *really* feel the burn.

Keep up the good work
Nat

shawj11
Tue, Mar-12-02, 21:02
Nat,
Thanks for checking in on me!
Yeah, I'll tell you what...my triceps were screaming at me today!!!!!! I will give what you said a try. I look forward to reading your journal everyday..you are an animal!
Tommorrow is back and biceps! I can't wait!
I was actually wondering if now that i am lifting regularly, if i should switch over to BFL. What do you think?

Talk to you soon!

:wave:

Natrushka
Wed, Mar-13-02, 07:36
Originally posted by shawj11
I was actually wondering if now that i am lifting regularly, if i should switch over to BFL. What do you think?


LOL, what do you think I'm going to think, Jen? NO! Of course I think it would be a great idea. I love the structure of BFL - knowing just what I'll be doing the next day and the day after that. I also think that the eating plan would benefit you, too. Eating 6 times a day takes planning - and planning means you're thinking about what you're going to eat - always a good thing.

What do YOU think?
Nat

shawj11
Wed, Mar-13-02, 17:51
LOL!
I'll tell you what Nat, I have been doing this plan for over a month now and seeing no results whatsoever..in pounds..in inches..nothing. I have actually read BFL on several occasions. I wasn't lifting before but liked reading it because i think he is a very motivating writer, so whenever i would need a boost, i would pull out the book. Anyway, i just took it off the old bookshelf and am going to start re-reading it tonight. In the past, the lifting part scared me. Although, I go to the gym on a very regular basis, the whole lifting thing intimidated me. Now that I have that out of the way, I am ready for the challenge. I feel kind of pissed though. Before I started Atkins, I would basically just have a protein bar or shake and maybe some grilled chicken w/ veggies...now i have gotten myself used to eating too much again and am going to have to transition back to where i used to be. anyway...i have been reading my bodybuilding for beginners book and am gung ho on the whole thing. It will be good to be on the same plan as you since I respect what you say and that way i can check out what your doing and follow along so to speak.
I have to wait to pay day to make the change so i can get the necessary things i need.
Thanks for helping me out Nat, I appreciate it.
:wave:

shawj11
Wed, Mar-13-02, 18:03
Gym-5:15am

abs-crunches on ab ball - 3 sets of fifty
laying leg lifts - 3 sets of twenty five

biceps - 3 types
3 sets of twenty - 18 pounds-bodybar-barbell curl
3 sets of eight - 8 pound dumbells

shoulders-shrugs-8 pound dumbells each hand-3 sets-12 reps
presses behind neck-18 pounds-bodybar-3 sets-12 reps

back-upright rows-18 pounds-bodybar-3 sets of fifteen

25 minutes-casual walk on treadmill

:spin:

Natrushka
Wed, Mar-13-02, 18:44
Nah, you don't have to go back to eating less, Jen. You just eat more often. It helps if you think "What do I need to eat to get me through the next 3 hours" Sure the meals are smaller - but at the end of the day the calories are the same :)

When you get the chance spend some time going through Marlaine, Bsayne and LisaF's gym logs - they're all very good about what they lift and (Lisa in particular). Check out the food logs too - you'll get some great ideas, not to mention a whole load of inspiration!

Nat

shawj11
Wed, Mar-13-02, 19:03
Thanks Nat, I jotted down the names and will definitely check them out, as well as keeping up on yours.
:thup:

shawj11
Thu, Mar-14-02, 18:35
Gym - 5:15am

abs
cruches-3 sets of 50
hanging leg lifts-3 sets of 12
side crunches-3 sets of 20

cardio-elliptical-maniac intensity-51 minutes
25 minutes on treadmill--cooling down

Holy sweat today....like days of old...THATS WHAT I'M TALKING ABOUT! Some people hate to sweat...For me, my sweat is embraced, showing me that I have done what I set out to do. I don't towel dry...I just let it come....I LOVE IT! (crazy, i know!)

:hyper: :hyper: :hyper: :hyper: :hyper: :hyper: :hyper: :hyper:

shawj11
Mon, Mar-18-02, 17:16
Although I havent posted in the past few days, I have still been exercising daily, just taking off on Sunday to rest.

Today-
Gym 5:15am

Abs-
Exercise ball-crunches 50X3
crunches (Legs up) 30X3
Laying leg lifts 3 x 20

Leg extensions - 20 pounds 3x20
Butt Blaster - 15 pounds 3x12

Upright Rows - 18 pounds 3x15

Bench Press - 20 pounds 3x12
Incline Press - 20 pounds 3x12
Behind neck military press - 18 pounds 3x15

Dumbell Press - 8 pounds 3x12
Barbell Curls - 18 pounds 3x12
Flat tricep extension 30 pounds 3x20
Flies - 20 pounds 3x15
Side Laterals - 8 pounds 3x12
Bent Laterals - 8 pounds 3x12
Seated Twisting - 18 pounds 3x12

WooHoo! Arms were burning today! Need to make sure I am at the gym exactly at opening time on my lifting days. Need more time to ensure that I complete all exercised. No time for cardio today. That will be tommorrow. I can't wait.
I am totally into my workouts. It feels great. I look forward to the next morning so I can be back at the gym. Can't wait to see the changes begin to take place due to increased weight training.

Feeling great!
:hyper: :hyper: :hyper: :hyper: :hyper: :hyper:

shawj11
Mon, Mar-18-02, 20:52
Forgot to include

hip abductors

inner thigh - 40 pounds 3x20
outer thigh - 30 pounds 3x20

shawj11
Tue, Mar-19-02, 17:19
LATE start today!

Cardio-elliptical trainer-35 minutes-very fast pace..decent sweat.

Cool down on treadmill-15 minutes 3.0 incline and speed and below.

Can't wait to lift again tomorrow..plan on being at the gym when it opens!

Yeeha!
:hyper:

lisaf
Tue, Mar-19-02, 21:14
Good luck with the early morning! I used to jog by Nat's house every morning around 5:30 and think about her inside on her NordicTrack! I won't be getting up that early again until spring finally gets here...its taking its sweet time!

Lisa

shawj11
Tue, Mar-19-02, 23:55
Lisa,
Thanks for popping in to my exercise journal!
I love the early morning workouts. I find too many excuses not to go it I dont do it first thing, plus it starts my day off right. Another bonus is the gym isnt soo packed..i hate that!
Talk to u soon.
:)

shawj11
Wed, Mar-20-02, 17:21
Gym 5:10 am

Abs-exercise ball-crunches-3x50
laying leg raises 3x20

Hip inductors
inner thigh-40 pounds-3x30
outer thigh-40 pounds-3x30
laying side lifts-outer thighs-3x25
laying side lifts-inner thighs-3x25

Seated Twists-18 pound bodybar-3x12

Standing calf machine toe raises-20 pounds-3x12

Barbell curls-18 pounds-2x12--1x15
Dumbbell presses-8 pounds each arm-3x12

Side laterals-8 pounds each arm-3x12

Presses behind neck-18 pounds-2x12--1x15

Incline Press-20 pounds-3x12
Decline Press-20 pounds-3x12
Barbell bench press-18 pounds-2x12--1x15

Upright Rowing-18 pounds-2x12--1x15

Leg extensions-2 types-20 pounds-3x12 each

Leg curls-20 pounds-3x12
Reverse leg curls-20 pounds-3x12

Flat tricep extension-35 pounds-3x20

Butt Blaster-15 pounds-3x12

Overhead Reverse curls (back)-20 pounds-3x15

Didnt have time for even light cardio today...will bust a move on that tommorrow. Feeling great...love lifting!
:hyper: :hyper: :hyper: :hyper: :hyper: :hyper:

shawj11
Fri, Mar-22-02, 17:18
Gym - 5am

Abs-bicycle type 3x25
Hanging leg lifts 2x12
Side crunches 3x20

45 minutes on elliptical trainer-very fast pace w/ speed sprints
15 minutes cool down on treadmill 3.0 incline & speed and below

love the cardio!

shawj11
Fri, Mar-22-02, 17:29
Gym-5:15am

Abs-
exercise ball-crunches-3x50
Leg raises-3x20

Side leg lifts
Outer thighs-3x30
Inner thighs-3x30

Hip inductor
Inner thighs-40 pounds-3x30
Outer thighs-40 pounds-3x30

Seated Twisting
18 pound body bar-3x12

Standing Calf Machine Toe Raises
25 pounds-3x12

Barbell Curls
18 pounds-3x15

Dumbell Presses
8 pounds-3x15

Bent laterals
8 pounds-3x12

Presses Behind Neck
18 pounds 3x15

Barbell Incline Press
20 pounds 3x12

Barbell Decline Press
20 pounds 3x12

Upright Rowing
18 pounds 2x12 1x15

Leg extensions
20 pounds 2x12 1x15

Flat tricep extensions
30 pounds 3x20

Overhead (back)
20 pounds 1x15
30 pounds 2x15

Butt blaster
15 pounds 3x12

Tricep Curls
20 pounds 3x15

Good workout! Yahoo!
:daze:

shawj11
Sat, Mar-23-02, 17:29
Cardio today.

elliptical trainer-50 minutes-fast pace
treadmill-25 minutes-3.0 incline and speed and lower as cooling down.
Good sweat...feeling really good!
More motivated than ever!
Reading lots of fitness/muscle mags as well as protein books.
Theres no doubt in my mind that I will be where I want to be this summer!

:wiggle: :wiggle: :wiggle:

shawj11
Sun, Mar-24-02, 09:49
Today was supposed to be my off day, but can't seem to keep my butt out of the gym.

Just did light cardio--30 minutes on treadmill--3.0 incline & speed.

Did abs--crunches--4x30

Weights tommorrow!

shawj11
Mon, Mar-25-02, 19:46
Gym-5am

Abs-
Crunches-4x50

shawj11
Mon, Mar-25-02, 20:05
Gym-5am

Abs-
Crunches-4x50
Side Crunches-3x20

Hip Inductors-
Inner thighs-40 pounds-3x30
Outer thighs-40 pounds-3x30

Leg extensions
15 pounds-3x15

Leg curls
20 pounds-3x12

Upright rows
18 pounds-3x12

Seated Pulley Rowing
30 pounds-3x12

Lat pulldowns
20 pounds 3x12 (behind & in front of head)

Bench Press
30 pounds-1x15
20 pounds-1x20 & 1x12

Incline press
20 pounds 1x20 1x15 1x12

Military Press
18 pounds 1x20 1x15 1x12

Press behind neck
18 pounds 1x20 1x15 1x12

Dumbell presses
8 pounds 1x10 1x15 1x12

Side laterals
20 pounds 3x12

Barbell curls
18 pounds 3x15

Dumbell curls
8 pounds-3x12

Flat tricep extension
20 pounds-3x20

Pullovers
30 pounds 1x12 20 pounds-1x15 1x12

Standing calf machine toe raises
25 pounds 3x12

Seated dips
30 pounds 3x20

Still feeling the burn.
Going to be starting BFL workout/program very soon..have some more reading to do, and some food to buy (which requires another pay day to roll around). Really looking forward to it.

:thup:

shawj11
Tue, Mar-26-02, 17:19
Gym Five am

Abs
Crunches 4x30
Hanging leg lifts 3x12

Cardio
35 minutes on elliptical-very fast pace w/ intervals.
Just getting started with the intervals..will be adding more.

Treadmill-20 minutes-3.5 incline and speed and below while cooling down.

Starting to already see some results from my lifting. Really excited about starting bfl on friday.

my arms are still screaming at me today from yesterdays workout!

I feel great...better than i have in a long time..visualizing what the finished product will be...and loving it.
Made up my goal list as per Bill Phillips and have it hanging in front of me for constant reminder. The best part is...i know it will all be a reality in just a few short weeks..i cant wait!
:exclm:

shawj11
Tue, Apr-02-02, 02:16
OK..I've been a bad little journaler lately..havent been logging in. Haven't missed a day at the gym either (except for Easter Sunday when it was closed). My workout has remained consistent..only thing that has changed is that I am now alternating upper and lower body weight training each day. It was just taking way too long.

Anyway...today
I was supposed to lift, but after my hellacious binge on Easter Sunday, i didnt have the motivation to do it. I will make up for it this week.

Gym- 5 am
Elliptical trainer-fast pace-40 minutes
Treadmill-varied incline and speed and cool down-20 minutes

Back to lifting tommorrow--upper body

Its good to be back!
:D

shawj11
Tue, Apr-02-02, 20:50
Gym - five am

abs
crunches 3x50

hanging leg lifts 3x12

Same upper body workout as in prior entries. I have been increasing weights and reps..need to get small notebook to bring to the gym so I can log everything accurately.

Today-Back, biceps, triceps, and shoulders

Good workout!

shawj11
Wed, Apr-03-02, 16:50
Gym - 5 am

abs-side crunches 3x30
exercise ball-crunches 3x50

complete lbwo

30 minutes on elliptical-fast pace

worked up a great sweat w/ the help of some intervals

:p

shawj11
Thu, Apr-04-02, 20:19
gym-5am


abs-
hanging leg lifts-12x3

cardio
elliptical-35 minutes-fast pace w/ interval

treadmill-various incline & speeds

good workout overall..decent sweat.

:thup: