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  #526   ^
Old Wed, Mar-21-07, 07:34
Demi's Avatar
Demi Demi is offline
Posts: 22,471
 
Plan: LCHF/IF
Stats: 217/182/160 Female 5'10"
BF:
Progress: 61%
Location: UK
Default Wednesday, 21 March

The weather kept me inside again today, so:

30 minute Interval Training Programme on treadmill, plus 5 minutes cool down, followed by stretching
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  #527   ^
Old Thu, Mar-22-07, 09:23
Demi's Avatar
Demi Demi is offline
Posts: 22,471
 
Plan: LCHF/IF
Stats: 217/182/160 Female 5'10"
BF:
Progress: 61%
Location: UK
Default

Inside again today. Actually, if I'm honest, I've been quite enjoying my workouts in the gym ... plenty of time to be outside again when the weather improves.


UBWO (back, biceps)

One-arm rows 4 x 10 x 6
Delt Flyes 4 x 10 x 15
Standing curls 4 x 10 x 6
Hammer curls 4 x 10 x 6
Cable Row 4 x 10 x 20

(weights in kgs)


Followed by 20 minute Interval Training Programme on treadmill, uisng Random Hill programme
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  #528   ^
Old Fri, Mar-23-07, 07:24
Demi's Avatar
Demi Demi is offline
Posts: 22,471
 
Plan: LCHF/IF
Stats: 217/182/160 Female 5'10"
BF:
Progress: 61%
Location: UK
Default Friday, 23 March

Inside yet again ... the weather is looking better for next week though

30 minute Interval Training Programme on treadmill, plus 5 minutes cool down, followed by stretching
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  #529   ^
Old Mon, Mar-26-07, 07:00
Demi's Avatar
Demi Demi is offline
Posts: 22,471
 
Plan: LCHF/IF
Stats: 217/182/160 Female 5'10"
BF:
Progress: 61%
Location: UK
Default

Beautiful sunny weather today so I was able to walk outside


3 mile power walk, followed by stretching


This evening:

UBWO (chest, shoulders, triceps)

Dumbbell bench press
Inclined dumbbell flies
Lateral raises
Front raises
Kickbacks

4 x 10 x 5kg (11lb)
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  #530   ^
Old Tue, Mar-27-07, 07:13
Demi's Avatar
Demi Demi is offline
Posts: 22,471
 
Plan: LCHF/IF
Stats: 217/182/160 Female 5'10"
BF:
Progress: 61%
Location: UK
Default Tuesday, 27 March

Outside again today


3 mile power walk, followed by stretching



This evening:

UBWO (back, biceps)

One-arm rows
Bent-over rows
Standing curls
Hammer curls

4 x 10 x 5kg (11lb)
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  #531   ^
Old Wed, Mar-28-07, 10:33
Demi's Avatar
Demi Demi is offline
Posts: 22,471
 
Plan: LCHF/IF
Stats: 217/182/160 Female 5'10"
BF:
Progress: 61%
Location: UK
Default Wednesday, 28 March

3 mile power walk, followed by stretching

No weight training tonight, but I may do some cardio on the rebounder
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  #532   ^
Old Thu, Mar-29-07, 06:44
Demi's Avatar
Demi Demi is offline
Posts: 22,471
 
Plan: LCHF/IF
Stats: 217/182/160 Female 5'10"
BF:
Progress: 61%
Location: UK
Default

Rain stopped play, so I worked out in the gym today.


UBWO (Chest, shoulders, triceps)

Pec flys 4 x 10 x 15kg
Tricep pushdown 4 x 10 x 15kg
Lateral raises 4 x 10 x 5kg
Dumbbell bench press 4 x 10 x 5kg
Wide grip pulldown 4 x 10 x 20kg
Kickbacks 4 x 10 x 5kg


5kg = 11lbs
15kg = 33lbs
20kg = 44lbs


Followed by 20 minute Interval Training Programme on treadmill
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  #533   ^
Old Fri, Mar-30-07, 12:29
Demi's Avatar
Demi Demi is offline
Posts: 22,471
 
Plan: LCHF/IF
Stats: 217/182/160 Female 5'10"
BF:
Progress: 61%
Location: UK
Default

30 minute Interval Training Programme on treadmill, followed by a 5 minute cool down, plus stretching
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  #534   ^
Old Mon, Apr-02-07, 08:12
Demi's Avatar
Demi Demi is offline
Posts: 22,471
 
Plan: LCHF/IF
Stats: 217/182/160 Female 5'10"
BF:
Progress: 61%
Location: UK
Default Monday, 2 April

A lot of walking with the dog over the weekend, but no 'formal' exercise.


Today:

3 mile power walk, plus some running at intervals, followed by stretching


This evening:

UBWO (chest, shoulders, triceps)

Dumbbell bench press
Inclined dumbbell flies
Lateral raises
Front raises
Kickbacks

4 x 10 x 5kg (11lb)
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  #535   ^
Old Tue, Apr-03-07, 11:36
Demi's Avatar
Demi Demi is offline
Posts: 22,471
 
Plan: LCHF/IF
Stats: 217/182/160 Female 5'10"
BF:
Progress: 61%
Location: UK
Default Tuesday, 4 April

In the gym today because the weather wasn't too good.


30 minute Interval Training Programme on treadmill, followed by a 5 minute cool down, plus stretching


Tonight:

UBWO (back, biceps, legs)

One-arm rows
Bent-over rows
Standing curls
Hammer curls
Lunges
Squats
Calf raises

4 x 10 x 5kg (11lb)
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  #536   ^
Old Wed, Apr-04-07, 07:43
Demi's Avatar
Demi Demi is offline
Posts: 22,471
 
Plan: LCHF/IF
Stats: 217/182/160 Female 5'10"
BF:
Progress: 61%
Location: UK
Default Wednesday, 4 April

3 mile power walk, plus some running at intervals, followed by stretching

No weight training tonight, but I may do some more cardio on the rebounder
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  #537   ^
Old Thu, Apr-05-07, 07:03
Demi's Avatar
Demi Demi is offline
Posts: 22,471
 
Plan: LCHF/IF
Stats: 217/182/160 Female 5'10"
BF:
Progress: 61%
Location: UK
Default Thursday, 5 APril

3 mile power walk, plus some running at intervals, followed by stretching


This evening:

UBWO (chest, shoulders, triceps)

Dumbbell bench press
Inclined dumbbell flies
Lateral raises
Front raises
Kickbacks

4 x 10 x 5kg (11lb)
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  #538   ^
Old Sat, Apr-07-07, 03:00
Demi's Avatar
Demi Demi is offline
Posts: 22,471
 
Plan: LCHF/IF
Stats: 217/182/160 Female 5'10"
BF:
Progress: 61%
Location: UK
Default Friday, 6 April

2 hours of fast walking with the dog
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  #539   ^
Old Sat, Apr-07-07, 03:34
bsheets's Avatar
bsheets bsheets is offline
Faux-foods=Doh!Foods
Posts: 3,254
 
Plan: Low Carb
Stats: 216/180/154 Female 168cm
BF:
Progress: 58%
Location: Melbourne, Australia
Default

Hi Demi,

Great work on the activity!

How long does the 3mile power walk talk you?

e
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  #540   ^
Old Sat, Apr-07-07, 10:35
Demi's Avatar
Demi Demi is offline
Posts: 22,471
 
Plan: LCHF/IF
Stats: 217/182/160 Female 5'10"
BF:
Progress: 61%
Location: UK
Default

This morning:

FBWO (back, biceps, legs)

One-arm rows
Bent-over rows
Standing curls
Hammer curls
Lunges
Squats
Calf raises

4 x 10 x 5kg (11lb)

This afternoon:

1 hour of fast walking with the dog



Quote:
Originally Posted by bsheets
Hi Demi,

Great work on the activity!

How long does the 3mile power walk talk you?

e

Hi and thanks!

The 3 mile power walk usually takes me about 40 minutes. I try to aim for an average pace between 4-4.5mph.
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