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  #61   ^
Old Mon, Aug-02-04, 20:37
adukart adukart is offline
Senior Member
Posts: 1,308
 
Plan: Atkins
Stats: 180/179.8/130 Female 5'4.75"
BF:
Progress: 0%
Location: ND
Default Monday

abs
stretches

LOWER BODY


Squat 20lb. barbell

Dumbbell Split Squat 15# dumbbells
Dumbbell Straight Leg Deadlift 15# dumbbells
Standing Leg Calf Raise 15# dumbbells

Dumbbell Shoulder Press 15# dumbbells
Tricep Extensions 15# dumbbell
15 girly push-ups

Stretches

Started Glutamine tonight 4.5g with my protein shake that already has 3g, and will be having 4.5g more before bed. I think I will only take it on weight lifting days for now.

Last edited by adukart : Mon, Aug-02-04 at 20:45.
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  #62   ^
Old Wed, Aug-04-04, 08:08
adukart adukart is offline
Senior Member
Posts: 1,308
 
Plan: Atkins
Stats: 180/179.8/130 Female 5'4.75"
BF:
Progress: 0%
Location: ND
Default Gym Log

Tuesday:

1 Hour brisk walk

Wednesday:

Abs warmup
Stretches

BACK
Dumbbell Bent Over Row 15# (3 sets of 8)

Dumbbell Pullover 15# (3 sets of 8)
Shrug 15# dumbbells (3 sets of 8)

BICEPS:
Dumbbell Curl 15# (3 sets of 8)
Concentration Curl 15# (3 sets of 8)
Dumbbell Hammer Curl 15# (3 sets of 8)

End with more stretches

Thursday:

2 Hour Walk

Friday:

SHOULDERS


Dumbbell One Arm Lateral Raise
Arnies

CHEST


Dumbbell Fly
Dumbbell Bench Press

TRICEPS

Tricep Extensions
Dumbbell Kickback

Last edited by adukart : Fri, Aug-06-04 at 18:43.
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  #63   ^
Old Thu, Aug-05-04, 13:55
adukart adukart is offline
Senior Member
Posts: 1,308
 
Plan: Atkins
Stats: 180/179.8/130 Female 5'4.75"
BF:
Progress: 0%
Location: ND
Default Back

I should take a picture of my back but anyway. My fiance says that I am backwards, says that it looks like I have abs on my lower back. Is this normal? I turned to look at it and it definately looks like abs or ribs.
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  #64   ^
Old Mon, Aug-09-04, 18:58
adukart adukart is offline
Senior Member
Posts: 1,308
 
Plan: Atkins
Stats: 180/179.8/130 Female 5'4.75"
BF:
Progress: 0%
Location: ND
Default Workout

Monday 9th:

Abs warmup

BACK
Dumbbell Bent Over Row 15# (3 sets of 10)

Dumbbell Pullover 15# (3 sets of 10)
Shrug 15# dumbbells (3 sets of 10)

BICEPS:
Dumbbell Curl 15# (3 sets of 10)
Concentration Curl 15# (3 sets of 10)
Dumbbell Hammer Curl 15# (3 sets of 10)

End with stretches

Tuesday 10th:
Wednesday 11th:
SHOULDERS


Dumbbell One Arm Lateral Raise

Arnies

CHEST


Dumbbell Fly
Dumbbell Bench Press

TRICEPS

Tricep Extensions
Dumbbell Kickback
Thursday 12th:
Friday 13th:

Last edited by adukart : Wed, Aug-11-04 at 19:05.
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  #65   ^
Old Mon, Aug-16-04, 18:31
adukart adukart is offline
Senior Member
Posts: 1,308
 
Plan: Atkins
Stats: 180/179.8/130 Female 5'4.75"
BF:
Progress: 0%
Location: ND
Default workouts 16-20

Monday 16th:

LOWER BODY


Squat 20lb. barbell 3 sets of 8
Dumbbell Split Squat 15# dumbbells 3 sets of 8

Dumbbell Straight Leg Deadlift 15# dumbbells 3 sets of 8
Standing Leg Calf Raise 15# dumbbells 3 sets of 10

Abs
Stretches

Definately need to increase the barbell, that was way too easy and I also need to get increase the weight for the calf raises too and the SLDL.

Wednesday:

Abs warmup

BACK
Dumbbell Bent Over Row 15# (3 sets of 10)

Dumbbell Pullover 15# (3 sets of 10)
Shrug 15# dumbbells (3 sets of 10)

BICEPS:
Dumbbell Curl 15# (3 sets of 8)
Concentration Curl 15# (3 sets of 5)
Dumbbell Hammer Curl 15# (3 sets of 8)

End with stretches

Thursday:

2 hr. walk

Saturday:

SHOULDERS
Dumbbell Upright Row 10# (3 sets of 10)
Arnies 15# (3 sets of 10)


CHEST
Dumbbell Fly 15# (3 sets of 6)
Dumbbell Bench Press 15# (3 sets of 10)

TRICEPS
Tricep Extensions 15# (3 sets of 8)
Dumbbell Kickback 15# (3 sets of 10)

Last edited by adukart : Mon, Aug-23-04 at 09:05.
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  #66   ^
Old Tue, Aug-24-04, 19:52
adukart adukart is offline
Senior Member
Posts: 1,308
 
Plan: Atkins
Stats: 180/179.8/130 Female 5'4.75"
BF:
Progress: 0%
Location: ND
Default 8/24-8/29

Tuesday:
BACK
Dumbbell Bent Over Row 15# (3 sets of 10)
Dumbbell Pullover 15#
(3 sets of 10)
Shrug 15# dumbbells (3 sets of 10)

BICEPS:
Dumbbell Curl 15# (3 sets of 8)
Concentration Curl 15# (3 sets of 7)
Dumbbell Hammer Curl 15# (3 sets of 8)

Tae Bo Power Rounds: 21 minutes total (12 rounds + stretching)

SHOULDERS
Dumbbell Upright Row 10#
(3 sets of 10)
Arnies 15# (3 sets of 10)

CHEST
Dumbbell Fly 15# (3 sets of 6)
Dumbbell Bench Press 15# (3 sets of 10)

TRICEPS
Tricep Extensions 15# (3 sets of 8)
Dumbbell Kickback 15# (3 sets of 10)

Sunday:
Shot and threw clay pigeons (practice for hunting season)

Last edited by adukart : Mon, Aug-30-04 at 11:02.
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  #67   ^
Old Thu, Sep-09-04, 08:29
adukart adukart is offline
Senior Member
Posts: 1,308
 
Plan: Atkins
Stats: 180/179.8/130 Female 5'4.75"
BF:
Progress: 0%
Location: ND
Default

I am moving my workouts to morning.

Abs

Squats 20# 3 sets of 8
Calf Raises 15# dumbbells 3 sets of 10

Dumbbell Bent Over Row 15# 4 sets of 6
Dumbbell Pullover 15# 4 sets of 6
Shurgs 15# 4 sets of 6

Dumbbell Curl 15# 4 sets of 6
Concentration Curl 15# 4 sets of 6

Stretches
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  #68   ^
Old Mon, Sep-13-04, 08:40
adukart adukart is offline
Senior Member
Posts: 1,308
 
Plan: Atkins
Stats: 180/179.8/130 Female 5'4.75"
BF:
Progress: 0%
Location: ND
Default

Monday:

Abs

Lunges 15# dumbbells 3 sets of 8
SLDL 15# dumbbells 3 sets of 8

Dumbbell Upright Roe 10# 4 sets of 6
Arnies 15# dumbbells 4 sets of 6

Dumbbell Flys 15# 4 sets of 6
Dumbbell Bench Press 15# 4 sets of 6

Dumbbell Kickback 15# 4 sets of 6

Tuesday:

Tae Bo Power Rounds 21 minutes

Wednesday:

Squats 20# 3 sets of 8
Calf Raises 15# dumbbells 3 sets of 10

Dumbbell Bent Over Row 15# 4 sets of 6
Dumbbell Pullover 15# 4 sets of 6

Dumbbell Curl 15# 4 sets of 6
Concentration Curl 15# 4 sets of 6

Stretches

3 Games of Bowling

Friday:

Abs

Lunges 15# dumbbells 3 sets of 8
SLDL 15# dumbbells 3 sets of 8

Dumbbell Upright Roe 10# 4 sets of 6
Arnies 15# dumbbells 4 sets of 6

Dumbbell Flys 15# 4 sets of 6
Dumbbell Bench Press 15# 4 sets of 6

Dumbbell Kickback 15# 4 sets of 6

Stretches

Last edited by adukart : Fri, Sep-17-04 at 07:59.
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  #69   ^
Old Mon, Sep-20-04, 10:53
adukart adukart is offline
Senior Member
Posts: 1,308
 
Plan: Atkins
Stats: 180/179.8/130 Female 5'4.75"
BF:
Progress: 0%
Location: ND
Default

Monday:
Squats 30# 3 sets of 8
Calf Raises 15# dumbbells 3 sets of 10

Dumbbell Bent Over Row 15# 4 sets of 6
Dumbbell Pullover 15# 4 sets of 6

Dumbbell Curl 15# 4 sets of 6
Concentration Curl 15# 4 sets of 6

Stretches

Tuesday:
20 Tae Bo Power rounds

Wednesday:

Lunges 15# dumbbells 3 sets of 10
SLDL 30# barbell 3 sets of 8

Dumbbell Upright Roe 10# 4 sets of 6
Arnies 15# dumbbells 4 sets of 6

Dumbbell Flys 15# 4 sets of 6
Barbell Bench Press 30# 4 sets of 6

Dumbbell Kickback 15# 4 sets of 6

Stretches

Last edited by adukart : Wed, Sep-22-04 at 08:21.
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  #70   ^
Old Wed, May-16-07, 08:26
adukart adukart is offline
Senior Member
Posts: 1,308
 
Plan: Atkins
Stats: 180/179.8/130 Female 5'4.75"
BF:
Progress: 0%
Location: ND
Default New beginnings.

Last night I did Denise Austins toning womanly fat zones, it was 44 minutes long, wow. It involves a ball and some wieghts. I used 3 lb weights but I believe I need heavier ones, so tonight will be 5 pound if I can find them in my garage.
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  #71   ^
Old Fri, May-18-07, 09:05
adukart adukart is offline
Senior Member
Posts: 1,308
 
Plan: Atkins
Stats: 180/179.8/130 Female 5'4.75"
BF:
Progress: 0%
Location: ND
Default

3 mile walk on Thursday
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  #72   ^
Old Wed, May-30-07, 09:27
adukart adukart is offline
Senior Member
Posts: 1,308
 
Plan: Atkins
Stats: 180/179.8/130 Female 5'4.75"
BF:
Progress: 0%
Location: ND
Default

25 minute Tae Bo Power Rounds
RHR: 78
AHR: 150
RHR: (2 min. after) 90
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  #73   ^
Old Thu, May-31-07, 10:28
adukart adukart is offline
Senior Member
Posts: 1,308
 
Plan: Atkins
Stats: 180/179.8/130 Female 5'4.75"
BF:
Progress: 0%
Location: ND
Default

30 minute "My Workout" TV program
RHR: 72
AHR: 168
RHR: 90
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  #74   ^
Old Thu, Jun-07-07, 08:21
adukart adukart is offline
Senior Member
Posts: 1,308
 
Plan: Atkins
Stats: 180/179.8/130 Female 5'4.75"
BF:
Progress: 0%
Location: ND
Default

6/4/2007 1.5 mile run 25 minutes 84 168 108 total time is with stretching and cool down, flet very tired and limp after
6/6/2007 Tae Bo 25 minutes 78 162 80 Felt energized
6/7/2007 Weights 20 minutes 72 114 78 Sore, tired
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