MOM,
You are doing so good, keep it up and you will be where you want to be in no time.(well a year or so is no time in the geting shape time frame, LOL)I love you, Lynn

A year is no time, in a lifetime [or rather the REST of my life and yours anyway!] of getting and staying in shape. I am looking forward to it! You are doing wonderful as well. I am very pleased you are doing this. I am proud of you girl!

I am working on a new routine. It will have cardio in it. I will be doing Circuit training along with weights. I guess I have been doing that anyway, but didn't know to call it that. I am new at this after all! teehee. This one will be for 8 weeks, starting Monday. I will post it when I get it all worked out. It will start off kinda easy and get harder. The cardio is the one that is really going to get me! But then I need it! So we will see.

Ok, this the the schedule for this week. It changes every week... adding some exercies and taking some away... this will be hard for me to keep up with... but I am determind! Next week I will post the w/o schedule for that week.

SCHEDULE FOR WEEK 1
Start September 2nd 2002 ends 8 weeks on October 28th 2002

Monday
Long steady walk, aim for 20 minutes plus, followed by stretches
Tuesday
Upper Body Workout. Concentrate on good technique.
Press Up Box -10 reps
Bicep Curls - 2 x 12 reps, 5 lbs dumbbells, 15 sec rest
Triceps Dips - 2 x 8 to12 reps, 15 sec rest
Bench Press - 2 x 10 reps, 5 lbs dumbbells, 15 sec rest
Shoulder Press 2 x 10 reps, 5 lbs, dumbbells, with 15 sec rest
Reverse Flys - 2 x 10 reps, 5 lbs dumbbells, 15 sec rest
Triceps Kickback - 2 x 10 reps, 5 lbs dumbbells, 15 sec rest
Chest Flys - 2 x 12 reps, 5 lbs dumbbells
Wednesday
Short fast walk or light jog (no more than 15 minutes)
Lower and Abdominal workout.
Wall Squat for 30 to 45 sec
Lunges 12 to 15 reps each leg
Adductors 12 to 15 reps each leg slowly
Hamstring Curls 12 to 15 reps each leg slowly
Hip Extensor 10 reps each leg
Abductor 12 to 15 reps each leg slowly
Step-Ups 30 to 45 sec up and down step
Standing Squat 12 to 15 squats slowly
Hands to knees 10 reps, 15 sec rest
Hip Roll 10 reps, 15 sec rest
Lying Side Bends 10 reps, 15 sec rest
Hands Through Knees 10 reps, 15 sec rest
Crunch [Normal Sit-Up] 10 reps, 15 sec rest
Ball Twist 10 reps, 15 sec rest
Bridging 10 reps
Thursday
Rest day, do some stretches.
Friday
Circuit, first 4 exercises each section. Remember to record time and number of reps for each exercise.
LOWER
Lunges 10 to 15 each leg
Adductors 12 to 15 each leg
Squat + Abductor 8 each side
Hip Extensor 12 to 15 each leg
MIDDLE
Hands to knees 10 to 15 reps
Knees to chest 10 to 12 reps
Hip Roll 10 turns each side
Knee To Side Oblique 10 to 12 each side
UPPER
Press-Ups 10 to 12
Triceps Dips 10 to 15 reps. Use a Chair - followed by
Skipping or light running on spot. Aim for 1 to 2 minutes
Shoulder Press 10 to 12 reps, 5 lbs dumbbells,
Pecs Deck 10 to 12 reps, 5 lbs dumbbells, - followed by
Steps Ups, using the stairs or step box. Step up and down 1 minute
Saturday
Bike or other aerobic exercise, 20 minutes plus in morning.
Sunday
3 mile walk, take water with me.

Haven't done my 20 minute walk yet today but I will...

mom, it looks like alot but it is for the whole week, so it should be okay. Make sure to let us know how it goes. well till later, love ya Lynn

Gosh Linda, I'm tired just reading your exercise plan for the week. Is it nap time yet?

Thanks again Meadow, but it really isn't as much as it looks...

I had everything all typed out and hit the wrong button and it was all gone... so I will have to update at another time... but I am still at it!

Here is a link to the w/o routine I am using right now... I will be switching back to Joyce Vedral's when I finish this one.
http://www.netfit.co.uk/eight-weeklatenight.html

MONDAY
Took Mothers dog for a twenty minute walk, wore the dog out anyway... teehee
I also did abs routine - 10 reps each
TUESDAY
Upper Body Workout
Press-Up box -10 reps [didn’t find these difficult or maybe I was doing them wrong, will increase reps and recheck how they are done]
Biceps Curls - 5 lb dumbbells, 2 x 12 reps - 15 sec rest
Triceps Dips - 2 x 8 reps, 15 sec rest [was hard to finish the 8 reps each time]
Bench Press - 5 lbs dumbbells, 2 x 10 reps, 15 sec rest
Shoulder Press 2 x 10 reps, 5 lb dumbbells, 15 sec rest
Reverse Flys - 2 x 10 reps, 5 lb dumbbells, 15 sec rest [these were different and hard]
Triceps Kickback - 2 x 10 reps, 5 lb dumbbells, 15 sec rest
Chest Flys - 2 x 12 reps, 5 lb dumbbell
Again abs routine, 10 reps each
WEDNESDAY
Jog... jogged for a few seconds, walk for a few seconds... took me a whole 10 minutes. [Made my chest hurt, and felt like I was going to puck, but I WILL work up to longer jogging! When I first started walking it did the same thing and now it is not bad, so there is hope. I am determined to work through this... and really hope some day the chest pain will be GONE!]
Lower and Abs workout
Wall Squat for 30 sec [was HARD to not just keep sliding down the wall and getting back up, well couldn‘t do it right... but practice makes perfect... or so it has been said Or is it progress not perfection? Teehee]
Lunges 15 reps each leg [these I found easy compared to the bunny lunges I was doing!]
Adductors 15 reps each leg slowly
Hamstring 15 reps each leg slowly [will have to recheck to see if I am doing these right]
Hip Extensor 10 reps each leg [will have to recheck to see if I am doing these right]
Abductor 15 reps each leg slowly
Step-Ups 30 sec up and down step
Standing Squat 15 squats slowly
Hands to knees 15 reps
Hip Roll 15 reps
Lying Side Bends 15 reps
Hands Through Knees 15 reps
Crunch 15 reps
Ball Twist 15 reps
Bridging 15 reps
THURSDAY
Rest day, but did stretches holding each one for a count of 30...
Deltoid
Adductor
Calf
Chest Pectoral
Gluts Buttocks
Hip Flexor
Lower Back
Side Oblique
Quade Muscle

Friday…
Circuit:
LOWER
Lunges 10 reps each leg
Adductors 15 each leg
Squat + Abductor 8 each side [this was differant!]
Hip Extensor 15 each leg
MIDDLE
Hands to knees 10 reps
Knees to chest 10 reps
Hip Roll 10 reps each side
Knee to side Oblique 12 reps
UPPER
Press Ups 12 reps
Triceps Dips 10 reps
Skipped for 1 minute
Shoulder Press 12, 5 lb dumbbells
Pecs Deck 12 reps, 5 lb dumbbells
Step Ups 1 minute

Today I will do a 20 minute steady paced walk...

Did not do my walking. My Grandma passed away last night... We all will miss her...

Well, I haven't been posting and haven't been doing my w/o! Shame on me! I have restarted and I’ve switched back to Joyce’s, I just didn’t feel like I got a good enough w/o with the other one. And I need a consistent routine, not switching around. I know that switching is good, but what I mean is, that I need to work out every week the same days. I could change the w/o, but I need to do it the same number of days… ok, now that I have made that clear as mud… I probably won't be on much for awhile... my DH is suppose to be home today or tomorrow! Don't think I will have time for a bit...

I am still working out, but it has not been real consistant. With my DH home, seems my time is no longer mine! But no bother, I will adjust once more to this married life! I really am glad he is home!

I got a new bike and so I will be riding 6 miles a day, 5 days a week, back and forth to work... really, I am looking forward to it. The smoke here isn't so bad lately and it has cooled off somewhat... So here I go!!!!

Yup, but I am here and going strong... well, I hope to go strong, Teehee. I quit doing my workouts for a bit, but am back and SORE!!! Can't blame no one but myself... Well, I could, but what good would it do?... Naw, it is just me... I'm working on it. Becides if I want to get my DH to join in, then he has to see it is worthwhile, right?... till next time...

Starting yesterday I am doing my next 6 weeks of weight training using Joyce Vedral's Bottoms Up! Program. (if in these next 6 weeks I get her book "Weight Training made easier" I will switch to that workout) I work my Upper body and legs every other day (3 days a week) and my Middle body 5 days and I ride my bike 6 miles 5 days... that is the plan! I will make it through another 6 weeks, I will! For Upper body I am doing 2 sets of each of the twin sets 5 pound dumbbells then the second set is 8 pound dumbbells... next week I will be doing 5, 8 and 10's!!! I have come so far! When I first started this I could barely do these exercises with no weights! I started with 1 pounders, then went to 2 pounds, then to 3 pounds, 5 pounds, 8 pounds... now WOW I'm fixing to go to 10 POUNDS!!!!! Even though, I took almost a month off, (3 weeks or less) I still can do more than I could 2 1/2 months ago!

Well… this sure hasn’t been going like I thought it would… this 6 weeks are shot! But I am going to keep working on it… My exercising is sporadic at best… but I am going to keep on keeping on, just hard sometimes is all… I am still riding my bike, but even that is not as much as it was... I am moving again and so it will be to far to ride it to work... I will just have to figure some other motivating factor to keep me at it.