Hey,
Jamaica here. Decided to start my gym log.

Today
Worked on arms - each rep needs to be 6 secinds long = 2 seconds on the way up - 4 on the way down ( reasearch has shown this to be more effective, boy to I feel it)

Bicep curls
Tricep extensions
Dips
Chest press
Butterfly
Seated Rows

(also did some crunched on the exercise ball)

Cardio
warm up - 4 min walk
Jog/run 21 min
5 min fast walk
(TREADMILL)

50 Min Stair climber - level 13 -speed training course
20 min "easy" Eliptical machine

Went into the sauna and streached. So hot in there!

Worked out legs today
Didn't do the 6 second counting thing. However. I could feel it from last time.

Crunches on the ball
Leg Press with both legs
Single leg press
Seated lege Press (not sure of the name for that one)
Free motion squats
adductors
abductors
hamstring curls (laying down)
other hamstring curls (sitting position)
leg extensions

Cardio
50 min stair climber on level14 = speed training
20 min easy eliptical
(don't you hate it when you get on a machine that is noisey and you don't really realize it until your going? I thought this one was going to fall apart on me. Everyone kept staring. I had my head phones on and pretended I couldn't hear it. Hence, I just wanted to "GET HER DONE/DO IT TO IT")

Great job on the workouts!

Do you find the adductor abductor machine really does what you want it to do? I always got hip flexor irritation from it when I tried it. Might just be my hips though.

What is hip flexor irritation? Not sure. We have two different versions of these machines. One where you are sitting more up right and your knees are bent, the other you add the weights on yourself and your legs are more straight. My trainer likes that second one better. No matter what I do, though, I can't seem to trim down that inside area from my knees up.

Today I did arms - can't remember exactly which machines; but tried to do slower movements
Cardio I walked 4min , ran the 21 (practice for basic training requirement). I ran the whole 21 minutes and just under the 2 miles (1.97 mile) Close enough , then walked for another 5 minutes. Catch my breath

Stair climber on speed training -stepped up tp level 14

Well, you can't spot reduce - you can only build. I don't want to build any width there, so I never do them.

Deep wide squats will thit this area anyway, better than the squeezies, I think.

Are ya gonna be doin' squats?

i don't think there is one that i don't do. i probably invented at least one of them

Hee hee hee hee!

Well, my favourite exercise is the king of all exercises, the Ass To Floor, or ATF squat:


Start with NO weight, and do 2 sets of 4. If you can still walk the next day, next time you do 'em, gradually increase until you can do 3 sets of 10-12 before adding in dumbbells gradually.

Wow, I don;t think i can do that. Did legs today, couldn't tell u exact machines. Did lunges and even one of the trainers/salesman, who, by looking at him, you know he knows what he is doing, anyways he admired the way I was doing my lunges ( I pulse) and my form. THat kind of made me feel good.Did 50 min of eliptical today. I now remember why I have been avoiding it. Wears me out.

Well, don't use any weight at first, of course - I started with just my body for two sets of 4. I did three sets of 6 with 115 pounds tonight. Took me about 2 years to work up to that.

They're GREAT for your body, though! Builds bone density all down your spine and through your hips and legs, boosts metabolic rate, builds flexibility, and also builds up core strength. Really, the king of all exercises.

I might have to start with the bar that is connected to the poles (slides up and down). What area is this good for? I could see myself right now falling over.

I would NOT suggest using the Smith machine for squats. Some folks find it okay, others find it REALLY hard on the knees.

Start with NO weight at all - just use your body. If there's a broomstick at your gym, use it to hold your form.

Good for quads and glutes primarily.

Is it because it is easier to cheat and lean on the bar too much? WHy don't you recomened it?

It holds your body in a fixed position, so rather than being able to move your body, you put a shear force on your knees.

I'm going to try it at home before I go to the gym and fall over

Had to work this morning; what a pain. I couldn't go to the gym. I like to get it done first, not later. Hard for me to want to go later,it's aleays easier to find an excuss> I can go tomorrow morning, but it needs to be no later than 8am, unless I just do cardio; some is better than none. Could always go back later and do weights.

Anyways today did arms. tried to consentrate on the range of motion/speed of the lifts; Run today

Treadmil
Warm up 4 min
21 min run
cool down 5 min

Stair stepper
50 min on level 14- Speed training route

Easy eliptical


20 min