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  #181   ^
Old Thu, Oct-11-12, 07:21
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 6,134
 
Plan: Atkins '72 It works best!
Stats: 281/260/180 Female 5'3"
BF:mini goal 250
Progress: 21%
Location: St. Pete, Florida
Default

10/1 Strength day

Arc Trainer 10 minute warm up
Treadmill 10 minute cool down

Machine Chest Press 1x15, 50#, 2x10, 55#
Seated Row Machine 1x15, 90#, 2x10, 100#
Machine Leg Press 3x20, 110# (hip & back pain)
Machine Shoulder Press 1x15, 35#, 2x8, 45#
Lat Pulldown 3x15, 50#
Machine Leg Curl 3x12, 60#
Machine Leg Extension 3x12, 60#
Machine Chest Flye 3x15, 50#
Reverse Flye 2x12, 45#, 1x12, 40#

10/4 Strength day

Elliptical 10 minute warm up

Treadmill 10 minute cool down

Circuit x3:
Step ups x10, 7.5#
Mountain Climbers x15
One Arm Rows x15, 15#
Jumping Jacks x15
Swiss Ball Wall Squat x15
Low Side Shuffle x15
Ball Slams x15, 6#
Ball Throws x15, 6#
Lunges x10

10/5 Strength Day w/ M

Arc Trainer 7 minute warm up
Arc Trainer 10 minute cool down

Barbell bench press 1x10, 45#, 2x10, 55#
Dumbbell pull-over 3x15, 15#
Machine Single Leg Press 3x15, 70#
Bench squat 3x12, 45#
Land mine shoulder press 3x10, 45#

10/8 Strength day

Arc Trainer 5 minute warm up
Arc Trainer 5 minute cool down

Machine Chest Press 1x15, 50#, 2x10, 55#
Seated Row 1x15, 90#, 2x10, 95#
Machine Leg Press 1x20, 110#; 2x20, 130#
Machine Shoulder Press 1x15, 40#, 2x10, 45#
Machine Leg Curl 3x15, 60#
Machine Leg Extension 3x15, 60#
Machine Chest Flye 3x15, 55#
Reverse Flye 3x15, 45#
Lat Pulldown 2x15, 50#, 1x12, 50#

10/10 Half-marathon training

Walking outside 5 miles 96 minutes (with dog) 3.125 mph avg
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  #182   ^
Old Fri, Oct-12-12, 18:39
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 6,134
 
Plan: Atkins '72 It works best!
Stats: 281/260/180 Female 5'3"
BF:mini goal 250
Progress: 21%
Location: St. Pete, Florida
Default

10/12 Strength day with M

5 minutes Arc Trainer warm-up

-Bench press 1x15, 45#, 2x3, 65#, 1x15, 45# (at this point I felt extremely angry and scared because I couldn't even get the 65# off the rack by myself, much less bench press it alone. Hell, I wasn't even able to breathe. M's comment was if I focused, I could do it. He refused to lower the weight from 65# to 55# because I did 55# last week - 2x10, 55#. That does not seem sufficient to bump the weight up by 20%.
-Landmines, single arm, 3x15, 45#
-Bent-over underhanded grip barbell rows, 1x10, 45#, 2x10, 25#
-Smith machine partial dead lift 2 (I refused to do this and after a lengthy pause and making me explain, M agreed. He made sure to tell me that if I don't exercise my back, it won't get stronger. Well no sh** sherlock! I just object to doing exercises that ALWAYS cause back pain. So I asked him for OTHER exercises that would help strengthen my lower back and he suggested .... dead-lifts! Really? WTF???)
-Smith Machine squats (this bothered my knees and I HATE having the bar on the back of my neck)
-Shoulder shrugs on the functional trainer 1x20, 20#, 1x20 - 10 slow/10 fast, 20#, 1x60 50 fast 10 slow, 20#

5 minutes treadmill cool-down

This is the type of workout that I end up nearly walking out. I am VERY tempted to say f*** it and not go back.
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  #183   ^
Old Wed, Nov-14-12, 14:57
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 6,134
 
Plan: Atkins '72 It works best!
Stats: 281/260/180 Female 5'3"
BF:mini goal 250
Progress: 21%
Location: St. Pete, Florida
Default

Updating:

(I lost all my app data so no details :-( )

10/15: strength training - machines

10/17: strength training - bodyweight circuit

10/19: strength training - machines

10/20: hiking 5.5 miles 3 hours

10/22: strength training - machines

10/26: strength training - body weight circuit

10/29: strength training - machines

11/2: strength training - machines

11/5: strength training - machines

11/8: strength training - body weight circuit

11/11: walking 13 miles 4:20

11/13: strength training - machines:

Arc trainer warm up 10 minute, resistance 15, incline 3
Lat pulldown 3x15 50#
Shoulder press 3x12 40#
Seated row 3x15 90#
Chest press 3x15 50#
Leg press 3x15 150#
Leg extension 3x15 65#
Leg curl 3x15 65#
Chest flye 3x10 55#
Rear flye 3x10 45#
Arc trainer cool down 10 minute, resistance 30, incline 4

Last edited by Gypsybyrd : Wed, Nov-14-12 at 15:04.
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  #184   ^
Old Mon, Nov-19-12, 10:59
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 6,134
 
Plan: Atkins '72 It works best!
Stats: 281/260/180 Female 5'3"
BF:mini goal 250
Progress: 21%
Location: St. Pete, Florida
Default

11/18

Half Marathon 3:59:30
(reality I walked 13.99 miles according to GPS)

11/19
Foam roller stretching
Lat pulldown 3x15 ~30#
Chest press 3x15 ~30#
Seated row 3x15 ~50#
Leg curl 3x15 ~35#
Leg extension 3x15 ~35#
Leg press 3x15 ~90#
Arc trainer - 5 minutes a 8 incline and 5 minutes at 3 incline

I took is VERY easy today after the half marathon yesterday. My left hip and right foot hurt. I worked out just to move the muscles. I'll work out again Wednesday. That's the plan.
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  #185   ^
Old Tue, Jan-15-13, 10:12
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 6,134
 
Plan: Atkins '72 It works best!
Stats: 281/260/180 Female 5'3"
BF:mini goal 250
Progress: 21%
Location: St. Pete, Florida
Default

Update: The formatting is less than ideal for this, yet it'll work.

Cardio
Date Exercise Set Duration Speed/Resistance/Distance/Jumps/Sets

27-Nov-12 arc trainer 1 5
27-Nov-12 arc trainer 2 10

1-Dec-12 arc trainer 1 10
1-Dec-12 arc trainer 2 10

3-Dec-12 treadmill 1 10 2.5
3-Dec-12 arc trainer 1 10

6-Dec-12 treadmill 1 10 2
6-Dec-12 arc trainer 1 7

10-Dec-12 arc trainer 1 10

12-Dec-12 treadmill 1 10 2
12-Dec-12 arc trainer 1 10

19-Dec-12 treadmill 1 10 2
19-Dec-12 arc trainer 1 10

24-Dec-12 arc trainer 1 5
24-Dec-12 arc trainer 2 5

25-Dec-12 arc trainer 1 5
25-Dec-12 arc trainer 2 5

27-Dec-12 arc trainer 1 5
27-Dec-12 arc trainer 2 5

28-Dec-12 arc trainer 1 5
28-Dec-12 arc trainer 2 5

3-Jan-13 arc trainer 1 5
3-Jan-13 arc trainer 2 5

5-Jan-13 treadmill 1 5 2
5-Jan-13 treadmill 2 5 2

7-Jan-13 arc trainer 1 5
7-Jan-13 arc trainer 2 5

14-Jan-13 treadmill 1 5 2.5
14-Jan-13 elliptical 1 5


Exercise
Date Exercise Set Weight Reps

27-Nov-12 machine shoulder press 1 35 lb 10
27-Nov-12 machine shoulder press 2 35 lb 15
27-Nov-12 machine shoulder press 3 35 lb 15
27-Nov-12 machine leg curl 1 60 lb 15
27-Nov-12 machine leg curl 2 60 lb 15
27-Nov-12 machine leg curl 3 60 lb 15
27-Nov-12 machine chest press 1 40 lb 15
27-Nov-12 machine chest press 2 40 lb 15
27-Nov-12 machine chest press 3 40 lb 15
27-Nov-12 cable seated close row 1 90 lb 15
27-Nov-12 cable seated close row 2 90 lb 15
27-Nov-12 cable seated close row 3 90 lb 15
27-Nov-12 lat pulldown 1 50 lb 15
27-Nov-12 lat pulldown 2 50 lb 15
27-Nov-12 lat pulldown 3 50 lb 15
27-Nov-12 machine leg extension 1 60 lb 15
27-Nov-12 machine leg extension 2 60 lb 15
27-Nov-12 machine leg extension 3 60 lb 15
27-Nov-12 machine leg press 1 150 lb 15
27-Nov-12 machine leg press 2 150 lb 15
27-Nov-12 machine leg press 3 150 lb 15

1-Dec-12 swiss-ball wall squat 1 0 lb 15
1-Dec-12 swiss-ball wall squat 2 0 lb 15
1-Dec-12 swiss-ball wall squat 3 0 lb 15
1-Dec-12 jumping jacks 1 0 lb 15
1-Dec-12 jumping jacks 2 0 lb 15
1-Dec-12 jumping jacks 3 0 lb 15
1-Dec-12 kneeling plank 1 0 lb 30
1-Dec-12 kneeling plank 2 0 lb 30
1-Dec-12 kneeling plank 3 0 lb 30
1-Dec-12 lunging step up 1 0 lb 10
1-Dec-12 lunging step up 2 0 lb 10
1-Dec-12 lunging step up 3 0 lb 10
1-Dec-12 one-arm row 1 20 lb 15
1-Dec-12 one-arm row 2 20 lb 15
1-Dec-12 one-arm row 3 20 lb 15
1-Dec-12 dumbbell biceps curl 1 7.5 lb 10
1-Dec-12 dumbbell biceps curl 2 7.5 lb 10
1-Dec-12 dumbbell biceps curl 3 7.5 lb 10
1-Dec-12 hammer curl 1 7.5 lb 10
1-Dec-12 hammer curl 2 7.5 lb 10
1-Dec-12 hammer curl 3 7.5 lb 10
1-Dec-12 ball slams 1 6 lb 15
1-Dec-12 ball slams 2 6 lb 15
1-Dec-12 ball slams 3 6 lb 15
1-Dec-12 mountain climbers 1 0 lb 15
1-Dec-12 mountain climbers 2 0 lb 15
1-Dec-12 mountain climbers 3 0 lb 15
1-Dec-12 ball throws 1 6 lb 15
1-Dec-12 ball throws 2 6 lb 15
1-Dec-12 ball throws 3 6 lb 15

3-Dec-12 machine leg press 1 170 lb 15
3-Dec-12 machine leg press 2 170 lb 15
3-Dec-12 machine leg press 3 170 lb 15
3-Dec-12 machine rear raise 1 45 lb 10
3-Dec-12 machine rear raise 2 45 lb 10
3-Dec-12 machine rear raise 3 45 lb 10
3-Dec-12 machine shoulder press 1 40 lb 15
3-Dec-12 machine shoulder press 2 40 lb 15
3-Dec-12 machine shoulder press 3 40 lb 15
3-Dec-12 machine chest press 1 45 lb 15
3-Dec-12 machine chest press 2 45 lb 15
3-Dec-12 machine chest press 3 45 lb 15
3-Dec-12 cable seated close row 1 90 lb 15
3-Dec-12 cable seated close row 2 95 lb 10
3-Dec-12 cable seated close row 3 90 lb 15
3-Dec-12 lat pulldown 1 50 lb 15
3-Dec-12 lat pulldown 2 50 lb 15
3-Dec-12 lat pulldown 3 50 lb 15
3-Dec-12 machine chest flye 1 55 lb 15
3-Dec-12 machine chest flye 2 55 lb 15
3-Dec-12 machine chest flye 3 55 lb 15
3-Dec-12 machine leg extension 1 65 lb 15
3-Dec-12 machine leg extension 2 65 lb 15
3-Dec-12 machine leg extension 3 65 lb 15

6-Dec-12 swiss-ball wall squat 1 0 lb 15
6-Dec-12 swiss-ball wall squat 2 0 lb 15
6-Dec-12 swiss-ball wall squat 3 0 lb 15
6-Dec-12 dumbbell lunge 1 0 lb 15
6-Dec-12 dumbbell lunge 2 0 lb 15
6-Dec-12 dumbbell lunge 3 0 lb 15
6-Dec-12 kneeling plank 1 0 lb 30
6-Dec-12 kneeling plank 2 0 lb 30
6-Dec-12 kneeling plank 3 0 lb 30
6-Dec-12 lunging step up 1 0 lb 10
6-Dec-12 lunging step up 2 0 lb 10
6-Dec-12 lunging step up 3 0 lb 10
6-Dec-12 one-arm row 1 20 lb 15
6-Dec-12 one-arm row 2 20 lb 15
6-Dec-12 one-arm row 3 20 lb 15
6-Dec-12 ball slams 1 6 lb 15
6-Dec-12 ball slams 2 6 lb 15
6-Dec-12 ball slams 3 6 lb 15
6-Dec-12 mountain climbers 1 0 lb 15
6-Dec-12 mountain climbers 2 0 lb 15
6-Dec-12 mountain climbers 3 0 lb 15
6-Dec-12 ball throws 1 6 lb 15
6-Dec-12 ball throws 2 6 lb 15
6-Dec-12 ball throws 3 6 lb 15

10-Dec-12 quadriceps 1 0 lb 4
10-Dec-12 dumbbell lunge 1 0 lb 70
10-Dec-12 triceps 1 0 lb 4
10-Dec-12 twisting crunch 1 0 lb 50
10-Dec-12 hamstrings (stretch 3) 1 0 lb 4
10-Dec-12 modified pushup 1 0 lb 50
10-Dec-12 shoulders 1 0 lb 4
10-Dec-12 beginner squat 1 0 lb 80
10-Dec-12 dumbbell leg lift 1 0 lb 15

12-Dec-12 machine shoulder press 1 40 lb 15
12-Dec-12 machine shoulder press 2 45 lb 10
12-Dec-12 machine shoulder press 3 40 lb 15
12-Dec-12 machine leg curl 1 60 lb 15
12-Dec-12 machine leg curl 2 65 lb 10
12-Dec-12 machine leg curl 3 65 lb 10
12-Dec-12 machine chest press 1 45 lb 15
12-Dec-12 machine chest press 2 50 lb 10
12-Dec-12 machine chest press 3 45 lb 15
12-Dec-12 cable seated close row 1 90 lb 15
12-Dec-12 cable seated close row 2 95 lb 10
12-Dec-12 cable seated close row 3 90 lb 12
12-Dec-12 lat pulldown 1 50 lb 15
12-Dec-12 lat pulldown 2 55 lb 10
12-Dec-12 lat pulldown 3 50 lb 15
12-Dec-12 machine leg extension 1 65 lb 15
12-Dec-12 machine leg extension 2 65 lb 15
12-Dec-12 machine leg extension 3 65 lb 15
12-Dec-12 machine leg press 1 170 lb 15
12-Dec-12 machine leg press 2 190 lb 12
12-Dec-12 machine leg press 3 170 lb 15

19-Dec-12 machine shoulder press 1 45 lb 10
19-Dec-12 machine shoulder press 2 45 lb 10
19-Dec-12 machine shoulder press 3 45 lb 10
19-Dec-12 machine leg curl 1 65 lb 10
19-Dec-12 machine leg curl 2 65 lb 10
19-Dec-12 machine leg curl 3 65 lb 10
19-Dec-12 machine chest press 1 45 lb 15
19-Dec-12 machine chest press 2 50 lb 12
19-Dec-12 machine chest press 3 50 lb 12
19-Dec-12 cable seated close row 1 90 lb 15
19-Dec-12 cable seated close row 2 95 lb 12
19-Dec-12 cable seated close row 3 95 lb 12
19-Dec-12 lat pulldown 1 55 lb 12
19-Dec-12 lat pulldown 2 55 lb 12
19-Dec-12 lat pulldown 3 55 lb 12
19-Dec-12 machine leg extension 1 65 lb 15
19-Dec-12 machine leg extension 2 70 lb 12
19-Dec-12 machine leg extension 3 70 lb 12
19-Dec-12 machine leg press 1 190 lb 10
19-Dec-12 machine leg press 2 190 lb 10
19-Dec-12 machine leg press 3 190 lb 10

24-Dec-12 swiss-ball wall squat 1 0 lb 15
24-Dec-12 swiss-ball wall squat 2 0 lb 15
24-Dec-12 swiss-ball wall squat 3 0 lb 15
24-Dec-12 jumping jacks 1 0 lb 15
24-Dec-12 jumping jacks 2 0 lb 15
24-Dec-12 jumping jacks 3 0 lb 15
24-Dec-12 kneeling plank 1 0 lb 30
24-Dec-12 kneeling plank 2 0 lb 30
24-Dec-12 kneeling plank 3 0 lb 30
24-Dec-12 lunging step up 1 0 lb 10
24-Dec-12 lunging step up 2 0 lb 10
24-Dec-12 lunging step up 3 0 lb 10
24-Dec-12 one-arm row 1 20 lb 15
24-Dec-12 one-arm row 2 20 lb 15
24-Dec-12 one-arm row 3 20 lb 15
24-Dec-12 dumbbell biceps curl 1 10 lb 10
24-Dec-12 dumbbell biceps curl 2 10 lb 10
24-Dec-12 dumbbell biceps curl 3 10 lb 10
24-Dec-12 hammer curl 1 10 lb 10
24-Dec-12 hammer curl 2 10 lb 10
24-Dec-12 hammer curl 3 10 lb 10
24-Dec-12 ball slams 1 6 lb 15
24-Dec-12 ball slams 2 6 lb 15
24-Dec-12 ball slams 3 6 lb 15
24-Dec-12 mountain climbers 1 0 lb 15
24-Dec-12 mountain climbers 2 0 lb 15
24-Dec-12 mountain climbers 3 0 lb 15
24-Dec-12 ball throws 1 6 lb 15
24-Dec-12 ball throws 2 6 lb 15
24-Dec-12 ball throws 3 6 lb 15

25-Dec-12 machine shoulder press 1 45 lb 12
25-Dec-12 machine shoulder press 2 45 lb 12
25-Dec-12 machine shoulder press 3 45 lb 12
25-Dec-12 machine leg curl 1 65 lb 12
25-Dec-12 machine leg curl 2 65 lb 12
25-Dec-12 machine leg curl 3 65 lb 12
25-Dec-12 machine chest press 1 50 lb 12
25-Dec-12 machine chest press 2 50 lb 12
25-Dec-12 machine chest press 3 50 lb 12
25-Dec-12 cable seated close row 1 95 lb 12
25-Dec-12 cable seated close row 2 95 lb 12
25-Dec-12 cable seated close row 3 95 lb 12
25-Dec-12 lat pulldown 1 55 lb 15
25-Dec-12 lat pulldown 2 55 lb 15
25-Dec-12 lat pulldown 3 55 lb 10
25-Dec-12 machine leg extension 1 70 lb 12
25-Dec-12 machine leg extension 2 70 lb 12
25-Dec-12 machine leg extension 3 70 lb 12
25-Dec-12 machine leg press 1 190 lb 15
25-Dec-12 machine leg press 2 190 lb 15
25-Dec-12 machine leg press 3 190 lb 15

27-Dec-12 side lunge 1 0 lb 10
27-Dec-12 side lunge 2 0 lb 10
27-Dec-12 side lunge 3 0 lb 10
27-Dec-12 dumbbell lunge 1 0 lb 10
27-Dec-12 dumbbell lunge 2 0 lb 10
27-Dec-12 dumbbell lunge 3 0 lb 10
27-Dec-12 bosu pushup 1 0 lb 10
27-Dec-12 bosu pushup 2 0 lb 10
27-Dec-12 bosu pushup 3 0 lb 10
27-Dec-12 jumping jacks 1 0 lb 15
27-Dec-12 jumping jacks 2 0 lb 15
27-Dec-12 jumping jacks 3 0 lb 15
27-Dec-12 lunging step up 1 0 lb 10
27-Dec-12 lunging step up 2 0 lb 10
27-Dec-12 lunging step up 3 0 lb 10
27-Dec-12 ball slams 1 6 lb 15
27-Dec-12 ball slams 2 6 lb 15
27-Dec-12 ball slams 3 6 lb 15
27-Dec-12 beginner squat 1 0 lb 10
27-Dec-12 beginner squat 2 0 lb 10
27-Dec-12 beginner squat 3 0 lb 10
27-Dec-12 ball throws 1 6 lb 15
27-Dec-12 ball throws 2 6 lb 15
27-Dec-12 ball throws 3 6 lb 15

28-Dec-12 machine shoulder press 1 45 lb 12
28-Dec-12 machine shoulder press 2 45 lb 12
28-Dec-12 machine shoulder press 3 45 lb 12
28-Dec-12 machine chest press 1 50 lb 12
28-Dec-12 machine chest press 2 50 lb 12
28-Dec-12 machine chest press 3 50 lb 12
28-Dec-12 cable seated close row 1 95 lb 12
28-Dec-12 cable seated close row 2 95 lb 12
28-Dec-12 cable seated close row 3 95 lb 12
28-Dec-12 lat pulldown 1 55 lb 15
28-Dec-12 lat pulldown 2 55 lb 15
28-Dec-12 lat pulldown 3 55 lb 12
28-Dec-12 machine leg press 1 190 lb 10
28-Dec-12 machine leg press 2 190 lb 10
28-Dec-12 machine leg press 3 190 lb 10

3-Jan-13 machine shoulder press 1 45 lb 12
3-Jan-13 machine shoulder press 2 45 lb 12
3-Jan-13 machine shoulder press 3 45 lb 12
3-Jan-13 machine leg curl 1 65 lb 15
3-Jan-13 machine leg curl 2 65 lb 15
3-Jan-13 machine leg curl 3 65 lb 15
3-Jan-13 machine chest press 1 50 lb 12
3-Jan-13 machine chest press 2 50 lb 15
3-Jan-13 machine chest press 3 50 lb 12
3-Jan-13 cable seated close row 1 95 lb 12
3-Jan-13 cable seated close row 2 95 lb 12
3-Jan-13 cable seated close row 3 95 lb 12
3-Jan-13 lat pulldown 1 55 lb 12
3-Jan-13 lat pulldown 2 55 lb 15
3-Jan-13 lat pulldown 3 55 lb 12
3-Jan-13 machine leg extension 1 70 lb 15
3-Jan-13 machine leg extension 2 70 lb 15
3-Jan-13 machine leg extension 3 70 lb 15
3-Jan-13 machine leg press 1 190 lb 10
3-Jan-13 machine leg press 2 190 lb 12
3-Jan-13 machine leg press 3 190 lb 12

5-Jan-13 side lunge 1 0 lb 10
5-Jan-13 side lunge 2 0 lb 10
5-Jan-13 side lunge 3 0 lb 10
5-Jan-13 jumping jacks 1 0 lb 15
5-Jan-13 jumping jacks 2 0 lb 15
5-Jan-13 jumping jacks 3 0 lb 15
5-Jan-13 swiss-ball wall squat 1 0 lb 15
5-Jan-13 swiss-ball wall squat 2 0 lb 15
5-Jan-13 swiss-ball wall squat 3 0 lb 15
5-Jan-13 lunging step up 1 0 lb 10
5-Jan-13 lunging step up 2 0 lb 10
5-Jan-13 lunging step up 3 0 lb 10
5-Jan-13 one-arm row 1 20 lb 15
5-Jan-13 one-arm row 2 20 lb 15
5-Jan-13 one-arm row 3 20 lb 15
5-Jan-13 ball slams 1 6 lb 15
5-Jan-13 ball slams 2 6 lb 15
5-Jan-13 ball slams 3 6 lb 15
5-Jan-13 mountain climbers 1 0 lb 15
5-Jan-13 mountain climbers 2 0 lb 15
5-Jan-13 mountain climbers 3 0 lb 15
5-Jan-13 ball throws 1 6 lb 15
5-Jan-13 ball throws 2 6 lb 15
5-Jan-13 ball throws 3 6 lb 15

7-Jan-13 machine shoulder press 1 45 lb 12
7-Jan-13 machine shoulder press 2 45 lb 12
7-Jan-13 machine shoulder press 3 45 lb 12
7-Jan-13 machine leg curl 1 65 lb 15
7-Jan-13 machine leg curl 2 65 lb 15
7-Jan-13 machine leg curl 3 65 lb 15
7-Jan-13 machine chest press 1 50 lb 15
7-Jan-13 machine chest press 2 50 lb 15
7-Jan-13 machine chest press 3 50 lb 15
7-Jan-13 cable seated close row 1 95 lb 15
7-Jan-13 cable seated close row 2 95 lb 15
7-Jan-13 cable seated close row 3 95 lb 15
7-Jan-13 lat pulldown 1 55 lb 12
7-Jan-13 lat pulldown 2 55 lb 12
7-Jan-13 lat pulldown 3 55 lb 10
7-Jan-13 machine leg extension 1 70 lb 20
7-Jan-13 machine leg extension 2 70 lb 15
7-Jan-13 machine leg extension 3 70 lb 10
7-Jan-13 machine leg press 1 190 lb 15
7-Jan-13 machine leg press 2 190 lb 15
7-Jan-13 machine leg press 3 190 lb 15

14-Jan-13 machine shoulder press 1 45 lb 15
14-Jan-13 machine shoulder press 2 45 lb 15
14-Jan-13 machine shoulder press 3 45 lb 12
14-Jan-13 machine leg curl 1 70 lb 12
14-Jan-13 machine leg curl 2 70 lb 15
14-Jan-13 machine leg curl 3 70 lb 12
14-Jan-13 machine chest press 1 50 lb 15
14-Jan-13 machine chest press 2 50 lb 15
14-Jan-13 machine chest press 3 50 lb 15
14-Jan-13 cable seated close row 1 95 lb 15
14-Jan-13 cable seated close row 2 100 lb 10
14-Jan-13 cable seated close row 3 95 lb 15
14-Jan-13 lat pulldown 1 55 lb 15
14-Jan-13 lat pulldown 2 55 lb 15
14-Jan-13 lat pulldown 3 55 lb 12
14-Jan-13 machine leg extension 1 70 lb 15
14-Jan-13 machine leg extension 2 70 lb 15
14-Jan-13 machine leg extension 3 70 lb 15
14-Jan-13 machine leg press 1 190 lb 15
14-Jan-13 machine leg press 2 200 lb 15
14-Jan-13 machine leg press 3 200 lb 15
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  #186   ^
Old Mon, Jan-28-13, 23:44
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 6,134
 
Plan: Atkins '72 It works best!
Stats: 281/260/180 Female 5'3"
BF:mini goal 250
Progress: 21%
Location: St. Pete, Florida
Default

January 22, 2013

Warm up: Arc Trainer, 11 minutes, resistance 5, incline 2

Lat pulldown: 3x15, 55#
Shoulder press: 3x15, 45#
Leg press: 3x15, 200#
Seated row: 3x15, 100#
Chest press: 3x15, 50#
Leg extension: 3x15, 70#
Leg curl: 2x15, 1x12, 70#

Cool down: Arc Trainer, 11 minutes, resistance 45, incline 2
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  #187   ^
Old Mon, Jan-28-13, 23:52
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 6,134
 
Plan: Atkins '72 It works best!
Stats: 281/260/180 Female 5'3"
BF:mini goal 250
Progress: 21%
Location: St. Pete, Florida
Default

January 28, 2013

Warm up: Arc Trainer, 5 minutes, resistance 30, incline 2

Lat pulldown: 1x15, 60# & 2x10, 65#
Shoulder press: 1x15, 50# & 2x10, 55#
Seated row: 1x15, 105# & 2x10, 110#
Chest press: 1x15, 55# & 2x10, 60#
Leg press: 1x15, 205#, 1x15, 210# & 1x15, 215#
Leg extension: 1x15, 75# & 2x10, 80#
Leg curl: 1x15, 75# & 2x10, 80#
Chest flye SS: 1x15, 55# & 2x12, 65#
Reverse flye SS: 3x1-, 55#

Cool down: Arc Trainer, 10 minutes, resistance 30, incline 5

Woo hoo! Look at that increase in weights since a week ago!!!! I was PUMPED tonight when I got to the gym and excited to push new weights. Funny because I struggled to get to the gym - not getting there until 11p.m. Woot! Woot!
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  #188   ^
Old Thu, Jan-31-13, 00:18
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 6,134
 
Plan: Atkins '72 It works best!
Stats: 281/260/180 Female 5'3"
BF:mini goal 250
Progress: 21%
Location: St. Pete, Florida
Default

January 30

Step ups 3x10
Squats 3x10
Side lunges 3x10
Mtn climbers 3x10
Single arm rows 3x10, 20#
Ball slams 3x10, 6#
Ball throws 3x10, 6#
Kneeling plank 3x30sec

Warm up and cool down: arc trainer.
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  #189   ^
Old Tue, Feb-12-13, 00:32
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 6,134
 
Plan: Atkins '72 It works best!
Stats: 281/260/180 Female 5'3"
BF:mini goal 250
Progress: 21%
Location: St. Pete, Florida
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Update time!

February 4

Total body class:
jumping jacks
squats
mountain climbers
kneeling planks
squats
overhead arm raises
crunches of sort

(note: I was in a good mood going into the class and them my mood tanked. I was angry by the end of it. Nothing particular happened. I think it just reinforces that aerobic exercise doesn't agree with me. That and classes don't agree with me.)

February 7
Warm up: Arc Trainer 30 minutes, 50 resistance

Chest press: 3x10 60#
Seated row: 3x10 110#
Lat pulldown: 3x10 65#
Shoulder press: 3x10 55#
Leg press: 3x15 215#
Leg extension: 3x10 80#
leg curl: 3x10 80#
Ab crunch machine: 3x10 SS 50#
Back extension 3x10 SS 50#

Cool down: Elliptical 5 minutes

February 11
Warm up: Arc Trainer, 5 minutes, resistance 15, incline 3

Lat pulldown: 3x8 70# SS
Shoulder press: 3x8 60# SS
Leg press: 1x15 220#, 2x5 225#
Chest press: 2x8 65#, 1x10 65#
Seated row: 1x10 115#, 2x8 120#
Leg extension: 1x10 85#, 2x10 90# SS
Leg curl: 1x10 85#, 2x8 85# SS
Chest flye: 1x10 70#, 1x5 75#, 1x8 75# SS
Reverse flye: 1x6 60#, 1x8 60#, 1x6 60# SS
Ab crunch machine: 3x10 55# SS
Back extension: 3x10 55# SS

Cool down: treadmill 5 minutes, 3% incline, 2.5mph

(note: both machine sessions felt great! I enjoyed the sessions and feel that I improved - I think I've made large gains since the beginning of the year. Almost more than when I was working with a trainer.)
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  #190   ^
Old Wed, Feb-20-13, 00:11
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 6,134
 
Plan: Atkins '72 It works best!
Stats: 281/260/180 Female 5'3"
BF:mini goal 250
Progress: 21%
Location: St. Pete, Florida
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February 19

Warm up: 5 minutes elliptical

Incline Shoulder Press: 1x12, 50#, 2x10, 60#
Cable Seated Close Row: 1x12, 30.8#, 2x10, 35.2# each side (each side moves independently)
Cable Lat Pulldown: 1x12, 30.8#, 2x10, 35.2# each side (each side moves independently)
Incline Chest Press: 1x12 & 2x10, 60#
Leg Extension: 1x12, 87.5#, 2x10, 100#
Leg Curl (on stomach instead of seated): 1x8, 70#, 1x7, 80#, 1x8, 80#
Leg Press (footpad stationary, push seat back): 1x15, 75#, 1x100, 100#, 1x15, 125# with seat positioned so legs only half bent and 3x8, 50# with seat moved up so knees are close to chest
Chest Flye: 2x10, 70# Super Set
Reverse Flye: 2x10, 60# Super Set

Cool down: 5 minutes Arc Trainer, Incline 8, Resistance 25

I worked out at a different gym tonight. My normal gym was closed for fumigation. Because I belong to Anytime Fitness, my key fob works at ALL locations even though each location is independently owned. The location I used tonight was a bit overwhelming. There were soooo many machines, etc. and most were different from what I normally use. So the weights do not really compare - except for the Chest and Reverse Flye. I likes part of these machines and disliked other parts. For example, I liked that the chest and shoulder presses were inclines because I felt like I was using the proper muscles instead of using my back for everything. On the other hand, the weight increments were larger than I prefer. For the most part, there was no way to bump up the weights by 5# increments, sometimes the minimum bump was 15-20#. Yuck.

My mood going into and leaving the workout was high and happy! I openly admit that I'm glad that I go to the gym and workout - so long as it's strength training, particularly the weights. This is quite a shift from this time last year when I started the whole gym thing. The circumstances have also changed drastically since then.
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  #191   ^
Old Mon, Mar-25-13, 21:21
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 6,134
 
Plan: Atkins '72 It works best!
Stats: 281/260/180 Female 5'3"
BF:mini goal 250
Progress: 21%
Location: St. Pete, Florida
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I've been missing days and workouts lately - for a variety of reasons: travel, sick/asthma, malaise ...

March 4:

Warm up: Arc Trainer - 5 minutes, incline 2, resistance 25
Circuit:
Lat Pulldown: 3x10 ~70#
Machine Shoulder Press 3x10 ~ 60#
Machine Chest Press 3x10 ~ 65#
Machine Leg Extension 3x10 ~ 90#
Machine Leg Press 3x15 ~ 225#
Machine Leg Curl 3x10 ~ 85#
Seated machine Row 3x10 ~ 120#

Cool down: Arc Trainer 5 minutes, Incline 5, Resistance 25

March 7:

Warm up: Arc Trainer, 5 minutes, Incline 2, Resistance 15

Machine Chest Press 2x10~65#, 1x10~70#
Machine Leg Press 3x15~230#
Machine Shoulder Press 2x10~60#, 1x8~50#
Machine Leg Extension 3x10~90#
Machine Row 3x10~120#
Machine Leg Curl 1x10~85#, 2x10~90#
Lat Pulldown 3x10~70#

March 25:

Warm up: Arc Trainer, 5 minutes, Incline 3, Resistance 15

Lat pulldown: 3x8 ~ 70#
Machine shoulder press 1x10~50#, 2x8~55#
Machine Row 3x8~120#
Machine Chest Press 3x8~65#
Machine Leg Press 3x12~230#
Machine Leg Extension 3x10~90#
Machine Leg Curl 3x8~90#

Cool down: Arc Trainer, 5 minutes, Incline 6, Resistance 25

I feel happy with today's workout. After not getting to the gym for nearly 3 weeks, I didn't lose much.
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