C2W3D6 JUN 8 20 MAS

This was the usual run on the treadmill. Lower ab work + stretches. I'm feeling the pain in right butt again so will drop something on next ab session. Felt great, lots of energy 'cause I got lots of sleep Friday.

C2W3D7 JUN 9 UBWO

This was to make up for the missed w/o the previous Monday.

10 min warmup on treadmill.

I increased some weights, this is what I did:

Chest: db press 12x20 lbs; db flyes 12x15 lbs
Shoulders: Arnold 12x20; reverse lateral raise 12x8.8 lb; lat raise 12x8.8; anterior raise 12x8.8
Back: wide grip pulldown 12x80 lbs; close grip pd 12x80 lbs; 1 arm seated row 12x 22 lbs ea side; 2 arm seated row 12x44 lbs
Triceps: cable pushdown 12x16.5 lbs; cable extension 12x16.5 lbs
Biceps: half curl 12x15 lbs; full curl 12x15 lbs

10 more mins on treadmill, warmed up then did an interval pushing speeds up by .1 mph on each min. Big push on the sprint minute from 6.1 mph to 6.4. OY! my feet had wings I'm going to throw in sets like this occasionally as training for increasing my cardio session.

I admit I was knackered for the rest of the day. Main cause was lack of sleep, due to a very late bedtime on Sat night.

C2W4D1 JUN 10 20 MAS

Same old, same old on the tmill. 15 mins extra cooldown
10 back extensions, 10 knee ups; 5 vacuums; 5 back stretch; 5 hip rotations.

New LBWO from the trainer tonight which I'll implement tomorrow.... gotta go write it up.

C2W4D2 JUN 11 LBWO

Quads: leg press, 15 x 200 lbs; ball squat 12 x 20 lbs ea hand
Abs: cable oblique 10x10kg; 10 knee ups; 10 ball lifts
Hammies: 1 leg curl 12x50lbs; cable ext 12x50 lbs
Abs: 10 knee ups; 10 cable obliques
Calves: seated calf raise 12x45 lbs; superset with 1 leg extension 12x20 lbs; cable extension: inner thigh & outer thigh 12 x 22 lbs on ea exercise
Abs: 10 knee ups; 10 ball lifts; 10 obliques on ball; 10 crunch on ball;

5 back stretch; 5 hip rotation; 10 back extension on ball; 12 "caesar" on ball - anyone who wants to know about the caesar can pm me ; quad, calf & ham stretches

This program has me doing ab work between major muscle groups. No rest for the wicked, they say.

C2W4D3 JUN 12 20 MAS

This was the usual run on the tmill with 11 extra minutes cooldown.

Abs: 10 knee ups
10 caesars on ball
10 ball lifts
10 knee ups
10 back extension on ball
10 knee ups
10 hip rotation
10 back stretch

I'll add some more sets of a few things on Friday - yikes.

C2W4D4 JUNE 13 UBWO *1*

I've currently got a 3 day split, 1 LBWO and 2 UBWO and I've decided to call this *1*. Today's w/o time: 1 hr 15 mins. Core body work takes time ya know!

Chest: db press 13 x 20 lbs;
flyes: 14 x 15 lbs
Cardio: 3 mins ~ 3 mph, incline 3%
Triceps: cable press 12 x 7.5 kg
cable tricep extension 12 14 x 5.0 kg
Cardio: 3 mins ~ 3 mph 3% incline
Bicep: seated half curl, 12 x 15 lbs
seated full curl, 12 x 15 lbs, alternating, ie half curl then full curl
ez bar curl, 12 x 11lbs + whatever that bar weighs!
Tricep kickback 12 x 11 lbs
Cardio: 3 mins ~ 3.3 mph 3% incline
Core body stabilization:
Caesars: 12 ea side
oblique crunch on ball: sets of 12 & 14
ab crunch on ball: 12 reps x 2 sets
knee ups: 20 reps x 2 sets
ball raise: 10 reps x 2 sets
back extension: 10 x 2 sets
10 stomach vacuums
5 hip rotation
5 back stretch
various leg stretches

C2W4D5 JUNE 14 20 MAS

Standard run on the tmill. This was a killer due to lack of sleep.
12 mins extra cooldown.

C2W4D6 JUNE 15 UBWO *2* 1 HR 15 MINS

Back : lat pull down wide grip; 12 x 80 lbs x 2 sets
lat pull down close grip; 12 x 80 lbs x 2 sets
seated row 1 arm: 12 x 22 lbs x 2 sets
seated row close grip 2 hands; 12 x 44 lbs x 2 sets
Method: 1 set of each exercise; repeat, then on to abs
Ab break: 20 knee ups; 10 back extensions
Shoulders : Arnold press; 12 x 20 lbs;
Reverse lateral raise: 12 x 6.6 lbs
lateral raise: 12 x 8.8 lbs
anterior raise: 12 x 8.8
Abs: 10 back ext, 20 knee ups,
Another group of shoulder exercises, everything the same, except I could only do 11 Arnolds this time. Killer shoulder w/o!!!
Back : bent over 1 arm row; 12 x 20 lbs; 12 x 25 lbs

Core body work :
Caesars: 6
leg raises: 12 ea leg
ball crunch: 15
ball oblique crunches: 15
knee ups: 20 x 2
ball raise: 10 x 2
stomach vacuum: 10
back stretch: 5
hip rotation: 5
various leg, neck & shoulder stretches

C2W5D1&2 : missed my w/o because I was home with a badly pulled muscle. Sharp stabbing pains made breathing difficult, yuck! I plan to make up the missed UBWO on Sunday June 23rd.

C2W5D3 JUNE 19 20 MAS

The usual routine, 10 mins extra cooldown; lots of core body work & stretches afterwards.

C2W5D4 JUNE 20 UBWO *1*

5 min warmup on tmill, 3.0 mph ~ 2% incline

Chest: db press: 12 x 20
flyes: 12 x 15 lbs
pec deck: 12 x 45 lbs
Tricep: cable push down 12 x 7.5 kg
cable extension: 12 x 5 kg
Bicep: half curl 12 x 15 lb
full curl 12 x 15 lb
Tricep kickback: 12 x 11 lbs
Repeated all of the above; exception: 13 reps on biceps. Felt the burn!

In my gym there is an early aerobics class that starts about 6:45. The instructor and some students have been encouraging me to join the class despite my assertion that the class would kill me. After finishing my weights I joined the class about halfway through. Oy!! It is a killer class but I think I'll get to the gym earlier next Tues so that I can join the class earlier.

Lets see: this will be 3 days weight training with 2 half aerobics classes thrown in and 3 cardio days. My only problem today (apart from having to modify, modify, modify) was that I didn't really have dinner on Wed evening and I was having hypoglycemic symptoms (shaky hands, jittery feeling) by the time I left the change room. It took a while for my double protein shake to hit the bloodstream (it's a LC shake). As a diabetic I'm well familiar with the risks of hypoglycemia so I'll make sure to eat well the night before I add the aerobics class to my w/o. I also plan to have a portion of a protein bar in my bag on these days so that I can eat as soon as I hit the change room or while I'm doing stretches.

All looks like double dutch to me Im afraid Ruth Im tired and feel dizzy and faint just reading it no wonder you need the chiropractor, nah im just ribbing you
Ill go back to the couch and telly now and think about it. maybe I'll be insprired
I am pushing myself just to get one peice of excersise equipment to get some excersise in the winter. I dont like getting out in the rain, afraid I'll melt now wouldnt that make it easy

take care

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Yup, melting in the rain would be too easy. My b-in-law has often reminded me that I'm not made of sugar and won't melt in the rain! He loves me, really he does I've got far too much pepper in me to be made of sugar. Hehehe and I like it that way.

Exercise equipment for home: will anyone else be using the equipment? Is space a consideration? Treadmills take up a lot of space. Elliptical trainers take less space and are easy on the knees. If you should get up to a jogging/running pace and want to protect your knees/hips then this would be the machine for you. Personally I'd love to have a treadmill but $$$ and space hold me back

Gotta run & update my Friday gym log b4 the next week starts

C2W5D5 JUNE 21 20 MAS

The usual 20 mins on tmill with an extra 15 mins cooldown.
Lots & lots of core body work & ab work. I skipped any exercises that I suspect of aggravating my lower back/disk herniation. The right buttock was very sore all day. Walking hurt, sitting hurt, yadda yadda yadda. I was very upset to be feeling this way, I remember it so well from last year during the lead-up to an extended sick leave for disk herniation (L5 or L6). The direct cause of Friday's pain: the aerobics class I did on Thursday.

The only way to get relief from the symptoms is to lay flat on my back. I decided to give myself the weekend to do just that & I'm feeling much better. I've got an hour of massage treatment after work on Mon, then later I'll see the trainer. I'll discuss with him the fact that anything that works the glutes moderately or intensely leads to pain & see what he suggests on the milder end of exercise.

I'm very disappointed that the disk problem has popped up again and NO WAY do I want another summer off work lying around! Just talking about it makes me teary....bad memories of pain. I just don't want to go there again. Next time I see my doc I'll be discussing my options with her.

I'm off to prepare for work & the gym tomorrow.

C2W6D1 JUNE 24

No workout today, I needed the extra sleep and I just wanted to be kind to my body. Tomorrow, UBWO.

C2W6D2 JUNE 25 UBWO #1

5 min warmup on tmill;

Chest: pec deck, 15 x 35 lbs
db press, 13 x 20 lb
db flyes, 20 x 11 lb

Tricep: cable pushdown, 15 x 11 lbs
cable extension, 13 x 11 lbs
kickback, 14 x 11 lbs

Bicep: half curl 12 x 15 lb
full curl 12 x 15 lb
ez bar curl 12 x 20 lb

All of the above x 3

3 mins cardio after 1 full set of above, then 3 min cardio breaks after each muscle group for 2nd & 3rd go round.

Core body: 20 knee ups x 2
10 ball raises x 2
10 vacuums
10 ball bridges
hip rotations, back, leg, neck & shoulder stretches

I'm aiming for lower weights on the more challenging exercises but with higher reps. Today was the first time I EVER did 14 reps on tricep kickback. I'll up the reps next time

C2W6D3 JUNE 26 20 MAS

The usual cardio on the tmill followed by an extra 15 mins walking to cooldown.

Core body work, abs & stretching.

Tomorrow: I'm going to attempt LBWO despite some niggling discomfort in the right butt. M says I shouldn't but I want to give it a try. I'll be modifying & reducing weights of course.

C2W6D4 JUNE 27 LBWO

Skipped my workout today because of sciatic pain in butt & down leg sometimes. (sigh). This is a good place to keep track of this stuff so that I can give an accurate recounting of my symptoms when I see the doc. GGRRRRR I hate this weakness in my back.

Thanks Marlaine, you were right about needing to rest today rather than do my LBWO. {hug}

Hey there Ruth...guess what

I got one today
I'll be able to start my own excersise log too now huh.
I love the motion and the fact it is silent couldnt afford it but hopefully that will help insure i use it