Friday April 25

- Day off -
Brisk walk around the Adler Planetarium, Chicago. Gorgeous view of skyline!

Sunday, April 27 exercise

45 minutes

Chest
- Pushups - 10
- Sissy Pushups - 10 x 2
- Dumbbell Bench Press - 15# x 6, 10# x 12 x 2
- Flye - 8# x 12, 10# x 12 x 2
- Incline Dumbbell Bench Press - 8# x 12, 10# x 10, 15# x 8
- Incline Flye - 8# x 12, 10# x 10, 15# x 6, 10# x 12

Tricep
- Tricep Kickback - 8# x 12, 10# x 10 x 2, 8# x 12 x 2
- Standing 2-Hand Tricep Extension - 10# x 12, 15# x 8, 10# x 12
- Bench Dip - 12, 15
- Lying Dumbbell Extensions - 5# x 12 x 2
* skip this one next time
- Standing 1-hand Tricep Extension - 5# x 12, 8# x 10

Bicep
- Standing Alternating Curls - 5# x 24, 8# x 24, 10# x 20, 15# x 4
- Hammer Curl - 10# x 12, 8# x 12, 10# x 8

New Plan: April 27 2003

Sunday
- Chest
- Tricep
- Bicep

Monday
- Legs (squats, lunges, calf raises)
- Abs

Tuesday
- Shoulders (military press, lateral raises, shrugs)
- Back (Deadlift, Pullovers, Rows)

Wednesday
- Chest
- Tricep
- Bicep

Thursday
-Legs
-Abs

Friday
-off

Saturday
-Shoulders (military press, lateral raises, shrugs)
-Back (Deadlift, Pullovers, Rows)

Exercise Monday April 28
15 minutes Elliptical Trainer

Food April 28.
Wow 145g carbs but only 1633 calories.

KRAFT BREYERS Lowfat Strawberry Yogurt (1% Milkfat) 218 2 41 9
Orange, raw 62 0 15 1
Butterscotch hard candy 47 0 11 0
Mixed salad greens, raw 18 0 3 2
Olive oil 119 14 0 0
Coffee, made from ground, regular 1 0 0 0
Cream, heavy, fluid 51 6 0 0
Cheese, Feta 150 12 2 8
Yogurt, plain, NS as to type of milk 155 4 17 13
Berries, raw, NFS 22 0 5 0
Apple, raw 63 0 16 0
Peanuts, dry roasted, without salt 102 9 4 4
Finfish, salmon, coho, wild, cooked, moist heat 313 13 0 47
Cauliflower, cooked, boiled, drained, with salt 29 1 5 2
Rice, brown, medium-grain, cooked 109 1 23 2
Butter, NFS 204 23 0 0
Totals 1663 84 145 89

Good Morning Sandy

Love your new work out!!! So what are your favorites for the upper body? I've been doing the Arnold Press for my shoulders and love it. I really can feel those!

How are you feeling today after the carb high yesterday? Any after affects?

Hope you have a wonderful day! {{{HUGS}}}

Tuesday, 4/29 exercise

60 minutes walking to Lake Michigan and back
35 minutes lower body


Feet, hips
- Stretches - Runners lunge, calf lunge, front toe wall, back toe wall
- Toe taps 2 x 10
- Hip abductor with band - 10 x 2 each way forward, back, side to side


Calf
- Calf Raises with dumbbells - 0# x 15 x 2, 3# x 15, 5# x 15


Hips, thighs, glutes

- Dumbbell Squat - 5# x 15, 8# x 15, 10# x 15, x 2, 0# x 10 arms crossed
- Dumbbell Deadlifts - 10# x 12, 15# x 15, 10# x 6
- Lunge, forward - 8# x 12, 10# x 8, 15# x 6
- Lunge, walking - 10# x 24, 15# x 16
- Grand Plie - 0# x 12, 8# x 12

Abs
- 5 minutes abs and oblique exercises


Good workout. Could have gone longer,
* leave more time for workouts

Tuesday's Food

Food Name Servings Serving Size Cals Fat Carb Prot
Pear, raw 82 1 21 1
Finfish, salmon, coho, wild, cooked, moist heat 156 6 0 23
Butter, NFS 31 3 0 0
Cucumber, raw 7 0 1 0
Crackers, rye, wafers, seasoned 54 1 10 1
Tortilla, whole wheat 73 0 20 3
Peanuts, dry roasted, without salt 47 4 2 2
Cheese, cottage, creamed, large or small curd 217 9 6 26
Cobb salad with dressing 538 44 16 23
Chocolate, milk, plain 210 13 24 3
Totals 1416 82 101 83

Today's Exercise
15 minutes elliptical trainer

Today's food
Food Name Servings Serving Size Cals Fat Carb Prot
Coffee, made from ground, regular 9 0 2 0
Cream, heavy, fluid 51 6 0 0
Egg, whole, raw 224 15 2 19
Cheese, Feta 100 8 2 5
Carrots, raw 22 0 5 1
Strawberries, raw 43 1 10 1
Grapes, raw, NS as to type 85 1 21 1
Lettuce, cos or romaine, raw 24 0 4 3
Cucumber, raw 14 0 3 1
Cheese, cottage, creamed, large or small curd 163 7 4 20
Peanuts, dry roasted, without salt 128 11 5 5
Yogurt, fruit variety, lowfat milk 250 3 47 11
Pecans 196 20 4 3
Crackers, rye, wafers, seasoned 54 1 10 1
Chicken, roasting, meat and skin, cooked, roasted 234 14 0 25
Beans, string, green, raw 34 0 8 2
Totals 1631 87 127 97

Thursday, May 1 exercise

40 minutes, good workout!


Feet
- Ball rolls, towel grabs

Shoulders, Lats

Bent Dumbbell Shrugs - 10# x 12, 15# x 12, 10# x 10
Side Lateral Raises - 3# x 12, 5# x 10, 8# x 2, 5# x 6, 3# x 12
Incline Side-Lying Lateral Raises - no
Shoulder Arm Circles - 2 x 10 small each way, 2 x 10 large each way
Standing Dumbbell Press - 8# x 12, 10# x 10, 15# x 5, 10# x 8
Bent Over Raises - 3# x 12, 5# x 10, 8# x 12, 10# x 10, 15# x 5, 10# x 8
Standing Front Lateral Raises - 5# x 10, 3# x 12, 5# x 12
Seated Shoulder Press - 5# x 12, 10# x 10, 15# x 6, 10# x 8

Back
Bent over 1-arm row - 10# x 12, 15# x 10, 10# x 12
Dumbbell Upright Row - Skip!

Dumbbell Pullovers - 10# x 12 x 2, 15# x 10



Still a little sore from Sunday!

Friday and Saturday off

Sunday May 4
25 minutes Elliptical Trainer

Monday, May 5
20 minutes Elliptical Trainer

Exercise, Tuesday May 6

a.m. - 40 minutes
late morning - 30 minute walk

Chest:
- Pushups - 5
- Girl Pishups - 12
- Dumbbell Bench Press - Flat - 10# x 12, 15# x 10, 10# x 10
- Dumbbell Bench Press - Incline -0
- Dumbbell Bench Press - Decline -0
- Dumbbell Flyes - Flat 8# x 12, 10# x 10, 15# x 8, 10# x 12
- Dumbbell Flyes - Incline -0


Tricep:
- Kickbacks 8# x 12, 10# x 12,
- Standing Extension 2 arm -10# x 12, 15# x 10, 10# x 12
- Lying Tricep Extension - 0
- Extension 1 arm overhead -0
- Pullover, 2-hand - 10# x 12, 15# x 12
- Bench Dips - 15


Bicep:
- Alternating Curls - 8# x 24, 10# x 20, 8# x 24

Chest:
- Pec Deck - 8# x 12, 10# x 5, 10# x 7, 8# x 10

Tired!!!! Do Pec Decs earlier with other chest exercises next time.

Abs:

15 Bench Situps
25 Bicycles
25 Ab Rocker Assisted Crunches
25 Crunches


Good workout!!!

Wednesday May 7 exercise

25 minutes Elliptical Trainer

Thursday, May 8 exercise:

15 minutes Elliptical

1 lap run/walk around Adler Planetarium
30 minutes

Friday, Saturday, Sunday off

Monday - 25 minutes elliptical trainer