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  #571   ^
Old Wed, Jun-13-07, 07:48
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

C25K Week 1, WO 2

Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes, finishing with a 5 minute cool down at 3mph, followed by a stretching session.

Walking pace = 4mph
Running pace = 5mph
1.75 miles (2.8km)

Shins were complaining a bit today ... need to go and get some new running trainers.
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  #572   ^
Old Sun, Jun-17-07, 01:31
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

You may have mentioned this already but I'm just curious - do you have some kind of monitor that tells you when you're going at 4mph or 5mph? Otherwise, how do you know?

Great work btw, I'm envious hehehe

e
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  #573   ^
Old Mon, Jul-23-07, 08:43
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

I didn't realise that it's been over a month since I last posted here, so looks like I'd better start recording my workouts again.

I'm afraid that I've not really kept up with C25K programme, though I have been doing a lot of walking.

I'm also back to weight training again.

I saw the physio, who said that I don't have tendonitis, and she referred me back to my doctor. Who, in turn, has referred me to an orthopedic specialist. He's also said that I can use weights, as long as I don't over do it.




Today's workout:

3 mile power walk (outside), followed by stretching routine

plus, 2 x 20 ab crunches on the Swiss ball


Later: Brisk walking with dog (approx 45 minutes)
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  #574   ^
Old Tue, Jul-24-07, 14:47
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

Lunchtime: 3 mile power walk (outside), followed by stretching routine


This evening: 1 hour walk/run with the dog
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  #575   ^
Old Wed, Jul-25-07, 07:02
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

Lunchtime: UBWO

In no particular order, all 3x6:

Dumbbell Bench Press
Bicep Curls
Shoulder Press
Lateral Raises
Rear Delt Flyes
Pec Flyes
Overhead Triceps Extensions
Tricep Pushdowns
Bent-over Row
Seated Cable Row
Wrist Curls

As this is my first weight training session after my lay off, I didn't follow a particular plan, I just wanted to see what my shoulder and wrist were capable of. I also kept the weights fairly low.
My 'pull' is far better than my 'push', but overall I was pleased with the WO.






Evening: Brisk walking with dog (approx 45 minutes)
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  #576   ^
Old Thu, Jul-26-07, 07:59
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

Lunchtime: LBWO


Leg Extensions
Leg Curls
Squats
Lunges
Calf Raises

All 4 x 8

Followed by a 15 minute stretching routine


I also wanted to try pull throughs today. I set up the machine, but I couldn't seem to get the hang of it, and whatever I was doing, just didn't feel right. I'll have to ask our instructor if she can show me the correct form when she's back on Monday.




Evening: Brisk walking with dog (approx 45 minutes)
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  #577   ^
Old Fri, Jul-27-07, 13:23
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

Lunchtime: 3 mile power walk (outside), followed by stretching routine


Evening: Brisk walking with dog (approx 45 minutes)
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  #578   ^
Old Tue, Jul-31-07, 04:26
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, 30 July

Lunchtime: 3 mile power walk (outside), followed by stretching routine


Evening: Brisk walking with dog (approx 45 minutes)
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  #579   ^
Old Tue, Jul-31-07, 04:28
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, 31 July

Lunchtime: 3 mile power walk (outside), followed by stretching routine


Evening:

UBWO (chest, shoulders, triceps, abs)

All 4 x 8

Dumbbell bench press
Inclined dumbbell flies
Lateral raises
Dumbbell overhead press
Tricep Kickbacks
Overhead tricep extension
Crunches 2 x 20


Brisk walking with dog (approx 45 minutes)
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  #580   ^
Old Tue, Jul-31-07, 05:23
galatia's Avatar
galatia galatia is offline
Senior Member
Posts: 13,640
 
Plan: low carb
Stats: 173/135.8/130 Female 5'4"
BF:
Progress: 87%
Location: Mississippi
Default

Hi. I don't know if this is helpful, but here is a link to some guy doing pullthroughs. Pretty much how I do them, except I go slower. Just get into position to where you feel your hamstrings really well. I find holding the rope in a "handshake" position is more comfortable than thumbs up. Start out with a easier weight to learn the form and what to feel for. I think I only use about 60 pounds as my working weight, too much and it's hard to anchor yourself.

http://www.youtube.com/watch?v=VuDc...=related&search=
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  #581   ^
Old Wed, Aug-01-07, 08:32
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

Lunchtime: 3 mile power walk (outside), followed by stretching routine


Evening:

FBWO (back, biceps, legs)

All 4 x 8

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


Brisk walking with dog (approx 45 minutes)



Galatia, many thanks for posting that link; it was very helpful. I can see exactly what I was doing wrong ... trying to bring my arms/hands up with my body, when I should have been keeping them down. I'll have another go at them tomorrow when I go to the gym.
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  #582   ^
Old Thu, Aug-02-07, 08:24
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

Lunchtime: 3 mile power walk (outside), followed by stretching routine


Evening: Brisk walking with dog (approx 45 minutes)


Didn't manage to find time to try out the pull throughs again ... plan on trying them tomorrow instead.
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  #583   ^
Old Fri, Aug-03-07, 00:57
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,

How long did that 3-mile powerwalk take you to do? And do you get time to have lunch as well?

Quote:
Originally Posted by Demi
The challenge you're about to do looks very interesting ... and very similar to a Body for Life challenge.

Good luck with it. I shall enjoy watching your progress

Thanks for the support

I posted three different (yet similar hehe) women's exercise regimens. Which one do you like the look of the most? The first one I listed, Penny's, is so far my fav purely because I loved the results she got with it.

I don't know much about Body for Life really. Actually I don't know anything! Except I believe they incorporate one gorge day a week ... though that may not be true either??

*goes off to cruise the rest of this journal hehe*

e

Last edited by bsheets : Fri, Aug-03-07 at 01:07.
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  #584   ^
Old Fri, Aug-03-07, 15:15
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

Lunchtime: FBWO (back, biceps, legs)

All 4 x 8

One-arm rows
Bent-over rows
Bicep curls
Hammer curls
Lunges
Squats
Calf raises
Pull throughs


Evening: Brisk walking with dog (approx 1 hour)


So, I did the pull throughs as per galatia's suggestion ... much better Thanks galatia


Quote:
Originally Posted by bsheets
How long did that 3-mile powerwalk take you to do? And do you get time to have lunch as well?
It usually takes me about 40-45 minutes, sometimes shorter if I run as well. As for lunch, I eat it at my desk after my workout ... I bring in my own.
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  #585   ^
Old Sun, Aug-05-07, 01:13
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

Quote:
Originally Posted by Demi
Lunchtime: FBWO (back, biceps, legs)

All 4 x 8

One-arm rows
Bent-over rows
Bicep curls
Hammer curls
Lunges
Squats
Calf raises
Pull throughs


Evening: Brisk walking with dog (approx 1 hour)


So, I did the pull throughs as per galatia's suggestion ... much better Thanks galatia

Quote:
Originally Posted by bsheets
How long did that 3-mile powerwalk take you to do? And do you get time to have lunch as well?

It usually takes me about 40-45 minutes, sometimes shorter if I run as well. As for lunch, I eat it at my desk after my workout ... I bring in my own.

So how late do you eat lunch then?

Actually, only if you have time other wise I know this is asking a lot... but if you get a chance, could you maybe list a run down of a typical week day for you?

Like maybe wake up 6am, do 30mins walking, have breakfast, leave for work 7am, have morning tea 10am, go for 40-45min walk/job at 12 then eat lunch at desk at 12.40pm etc etc??

I'm start a Mon-Fri as of tomorrow and I've very interested to find out weekday routines. And you seem to have such a great system working for you!!

Have a great rest of weekend,
e
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