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  #31   ^
Old Sun, Mar-30-03, 18:07
DarkLotus's Avatar
DarkLotus DarkLotus is offline
Senior Member
Posts: 1,282
 
Plan: formerly Atkins
Stats: 350/232/225 Female 5' 8"
BF:mooooo/moo/buff
Progress: 94%
Location: Pueblo West, CO
Default

You are doing great Angela!!! How come you don't do squats???? Hope you're having a good weekend!
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  #32   ^
Old Wed, Apr-02-03, 20:19
Skamito's Avatar
Skamito Skamito is offline
Senior Member
Posts: 2,315
 
Plan: Atkins (Pre-Maintenance)
Stats: 160/135/130 Female 5'5"
BF:35%/28%/22%
Progress: 83%
Location: New York, NY
Default

Hey Dark... in response, I have done squats, I just don't do them every workout I guess.

Good UBWO today! Used almost all free weights. I have a lot more freedom that way. I'd love to get more free weights for home. These are in sets of 12/10/8/6/12/12.

Chest-
Bench press- 8/10/12/15/12
Flies- 12

Shoulders-
Presses- 8/10/12/15/12
Lateral raises- 12

Triceps-
Extensions- 8/10/12/15/12
Kickbacks- 12

Biceps-
Curls- 8/10/12/15/12
Preacher curls- 12

Back-
Lat pull machine- 36/48/60/72/60
Lat row machine- 60

Good one... feelin nice!
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  #33   ^
Old Sat, Apr-05-03, 18:34
Skamito's Avatar
Skamito Skamito is offline
Senior Member
Posts: 2,315
 
Plan: Atkins (Pre-Maintenance)
Stats: 160/135/130 Female 5'5"
BF:35%/28%/22%
Progress: 83%
Location: New York, NY
Default

Friday's workout

Quads:
Leg extension machine- 60/72/84/96/84
Squats- 30lb bar

Hammies:
Seated leg curl machine- 48/60/72/84/72
Deadlifts- 30lb bar

Calves:
Calf press machine- 72/84/96/108/96
Calf raises- 40lb weight in hand

Abs:
Crunch machine- 24/32/40/48/40
Leg raises- 12 to failure (everything feels like failure with my tummy though )

Decent enough workout. Was feeling a bit tired (not a great eating day) but got through it pretty well.
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  #34   ^
Old Sun, Apr-06-03, 19:50
Skamito's Avatar
Skamito Skamito is offline
Senior Member
Posts: 2,315
 
Plan: Atkins (Pre-Maintenance)
Stats: 160/135/130 Female 5'5"
BF:35%/28%/22%
Progress: 83%
Location: New York, NY
Default

Sunday's workout

All free weights... I really need more weights and then I can definitely do UB at home.

Pecs-
Chest press- 8/10/12/15/12
Flies- 12

Triceps-
Lying tricep extensions- 8/10/12/15/12
Kickbacks- 12

Shoulders-
Shoulder press- 8/10/12/15/12
Lateral raise- Did six reps at 12 than lowered to 8 for last six

Biceps-
Curls- 8/10/12/15/12
Hammer curls- 12

Didn't have time for lats as the gym was closing right as I was finishing up biceps. My lats have been killing me anyway (I need a massage) so it's not terrible to miss em.
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  #35   ^
Old Wed, Apr-23-03, 14:03
coolazchic's Avatar
coolazchic coolazchic is offline
New Member
Posts: 4,572
 
Plan: Atkins
Stats: 151/128/110 Female 5'1.5"
BF:Yes
Progress: 56%
Location: Tempe, Arizona
Default

Wow you are doing a great job with your exercise. I wish I was more motivated!! I only do yoga a few times a week....if that. Just wanted to say great job!!!
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  #36   ^
Old Thu, Jul-24-03, 18:08
Skamito's Avatar
Skamito Skamito is offline
Senior Member
Posts: 2,315
 
Plan: Atkins (Pre-Maintenance)
Stats: 160/135/130 Female 5'5"
BF:35%/28%/22%
Progress: 83%
Location: New York, NY
Default

Hi sad little workout log! How are you?

Well, I'm trying to get back in the habit. Haven't been going to the gym regularly for several reasons. Got out of the habit, graduated school, so now the gym's far away and more more of a hassle to get to, and now... dun da DUN, BF bought a BowFlex! Right, so I'm quitting the gym and going to concentrate my efforts toward home activities.

Here's the new plan:
Body For Life weight lifting exercises on alternating days.
Winsor Pilates on alternating days (I ordered these but they haven't come yet... I'm so excited!)
Cardio whenever I can muster it up, on my pilates days, mostly. I really need to get up early and go jogging or rollerblading first thing. BF has been bikeriding a lot, but I don't have a bike and it's just so hot, blah, blah, blah. I really need to get in gear on that one. I also have Tae-Bo that I like, so I should really pop that in more often.
Yoga I will also do at least twice a week. I love yoga and it's silly not to do it considering a program comes on TV every morning that my TiVo tapes for me.

So, that sounds like a lot, but it really isn't. Hope I can stick to my guns. At least with the home method there are far fewer excuses that don't make me feel just plain LAZY.

So far... yesterday I did a great lower body workout using the Bowflex. The machine isn't the best for lower body, but I made it work.

BFL style:
Quads-
Lying Leg Extensions (worked up from 10-30lb)
Lunges (with 8lb weights in hand)
Hamstrings-
Lying Leg Curls (10-25lbs)
Deadlifts (with 8lb weights)
Calves-
Calf Raises (held up to cables to add resistance 20-35lbs)
Abs-
Incline Resisted Ab Crunch (20-50lbs)
Incline Crunch, feet raised (40lbs)

All in all, great workout!
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  #37   ^
Old Fri, Jul-25-03, 15:50
Skamito's Avatar
Skamito Skamito is offline
Senior Member
Posts: 2,315
 
Plan: Atkins (Pre-Maintenance)
Stats: 160/135/130 Female 5'5"
BF:35%/28%/22%
Progress: 83%
Location: New York, NY
Default

I did 40 minutes of Wai Lana yoga yesterday.
Upper body workout coming up today!
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  #38   ^
Old Fri, Jul-25-03, 19:05
Skamito's Avatar
Skamito Skamito is offline
Senior Member
Posts: 2,315
 
Plan: Atkins (Pre-Maintenance)
Stats: 160/135/130 Female 5'5"
BF:35%/28%/22%
Progress: 83%
Location: New York, NY
Default

Great upper body Bowflex workout!!

All are pyramid style- reps being 12/10/8/6/12/12

Chest
Incline Bench Press (20/30/40/50/40)
Flies (40)
Shoulders
Seated Shoulder Press (20/30/40/50/40)
Rear Deltoid Rows (40)
Intensity too high, will lower weights next workout
Back
Lying Lat Pulldown (20/30/40/50/40)
Seated Lat Rows (40)
Intensity too low here, will increase weight next time
Triceps
French Press (20/30/40/30/20)
Lying Tricep Extension (20)
Intensity too high, I think I will make LTE main exercise
Biceps
Standing Bicep Curl (20/30/40/50/40)
Seated Bicep Curl (40)
These felt great!

Great after-workout shake and feeling good!
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  #39   ^
Old Fri, Jul-25-03, 19:17
DarkLotus's Avatar
DarkLotus DarkLotus is offline
Senior Member
Posts: 1,282
 
Plan: formerly Atkins
Stats: 350/232/225 Female 5' 8"
BF:mooooo/moo/buff
Progress: 94%
Location: Pueblo West, CO
Default

Glad to see you getting back into the groove! Looks like you had a good workout too, how do you like the bowflex?
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  #40   ^
Old Mon, Jul-28-03, 04:38
Skamito's Avatar
Skamito Skamito is offline
Senior Member
Posts: 2,315
 
Plan: Atkins (Pre-Maintenance)
Stats: 160/135/130 Female 5'5"
BF:35%/28%/22%
Progress: 83%
Location: New York, NY
Default

Been doing really well at yoga, doing about 20-40 minutes a day. I feel so much better when my body's a little sore for exertion.

Still waiting anxiously for my Pilates DVDs!
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  #41   ^
Old Tue, Jul-29-03, 01:36
Skamito's Avatar
Skamito Skamito is offline
Senior Member
Posts: 2,315
 
Plan: Atkins (Pre-Maintenance)
Stats: 160/135/130 Female 5'5"
BF:35%/28%/22%
Progress: 83%
Location: New York, NY
Default

Got my pilates today!!!

Did the basic workout (the one that teaches you the moves) and the 20 minute workout. Felt good. Pretty much the same as I'd done in some pilates classes at the gym so I feel like I can keep up. I sprung for the whole set, so I have a lot to shuffle around in my repetoire. I'm excited.

The set includes:
20 Minute Workout
Accelerated Body Sculpting
Ab Sculpting
Bun and Thigh Sculpting
Upper Body Sculpting
Advanced Body Slimming

My abs and thighs are what I'm really WORKin for right now, so I hope these will be a good addition to my workouts. Plus I enjoy doing them, so there's a plus. Also I can tote them along to Chicago while I'm visiting next week (at my parent's house) and keep with it really easily. Yay!
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  #42   ^
Old Wed, Jul-30-03, 00:17
Skamito's Avatar
Skamito Skamito is offline
Senior Member
Posts: 2,315
 
Plan: Atkins (Pre-Maintenance)
Stats: 160/135/130 Female 5'5"
BF:35%/28%/22%
Progress: 83%
Location: New York, NY
Default

Ah, my tummy HURTS from the pilates. A good sign, I suppose, but it prevented me from doing them again today. Might try the legs and buns workout though... my abs are just not in the mood to be ultra sore.

Upper body workout on the Bowflex
Already recorded it in an Excel so I'm not gonna bother putting it here. Good tough workout BFL style.
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  #43   ^
Old Wed, Jul-30-03, 05:04
Skamito's Avatar
Skamito Skamito is offline
Senior Member
Posts: 2,315
 
Plan: Atkins (Pre-Maintenance)
Stats: 160/135/130 Female 5'5"
BF:35%/28%/22%
Progress: 83%
Location: New York, NY
Default I love pilates!

Just did the Winsor Buns & Thighs DVD. Loved it. My ass feels nice and worked... mmmm mmmmm. Plus it's only 20 minutes so no time excuses with this one!

About to do 20 minutes of yoga. Looks like it will be a nice morning.
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  #44   ^
Old Thu, Jul-31-03, 22:14
Skamito's Avatar
Skamito Skamito is offline
Senior Member
Posts: 2,315
 
Plan: Atkins (Pre-Maintenance)
Stats: 160/135/130 Female 5'5"
BF:35%/28%/22%
Progress: 83%
Location: New York, NY
Default

Pilates 20 minute workout.
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