Weigh lifting today again:

Recumbent bike: 3.2 mph x 5 minutes for warm up.

Verticle Press: 45 lbs--15 x 2 Reps.
Pectoral fly: 40 lbs--15 x 2 Reps.
Shoulder Press: 10 lbs--15 x 1--12 x 1 Reps.
Lat Pull Down: 60 lbs--15 x 2 Reps.
Abdominal Crunch: 70 lbs--15 x 2 Reps.
Bicep Curls: 30 lbs--15 x 2 Reps.
Tricep Extension: 90 lbs--15 x 2 Reps.
Thighsolater: 60 lbs--15 x 2 Reps.
Leg Extension: 50 lbs--15 x 2 Reps.
Leg Curl: 50 lbs--15 x 2 Reps.
Lateral Press: 30 lbs--15 x 2 Reps.
Front Raise: 4 lbs bar--15 x 2 Reps.

5 minute stretches for Cool down.

Tomorrow is Cardio again. Hip Hip Hooray!! NOT!!!

Alice super workout!!! You are doing really great!

wohooooo

Today was a Cardio day--Glad to be off for two days.

Recumbent Bike:

Program 2 level 3 x 20 minutes

Program 1 level 2 x 30 minutes

Glad this is over till Monday. Hope everyone has a great day and weekend

super Alice..you are doing so great

Hi Alice..how are you today? Your doing so great on your WOE..I need to get back into the exercising too.

Mark your calender for October 1st...I am throwing a party here for my BD...If for some reason I don't come to my own party...please feel free to dance to the music..have some good Low Carb food...and have fun. But please no strange men ok..It would help if you would please bring a little something to help me out..Please invite your friends and all mine in case I forget anyone. LOl.
Talk to ya later..
Hugs
Anna

Puff-Puff

Well- got my cardio in for today and really worked up a sweat.

Warm up: Bike 5 Minutes

Elliptical 4 minutes straight puffing the whole time with a burn.

Bike: 40 minutes---Continuous short peaks-Level 2--3.1-3.7 MPH

HOPE EVERYONE ELSES WORKOUT WENT GREAT.

burn calories burn Great workout there Alice..lets go check Joan..she started lifting again today

Hey Alice,
great job on that elliptical machine. Just think in a few more weeks you'll be doing a 15 minute session without stopping.
I had an awesome workout with Brian today, and I can honestly tell you that ever single muscle in my entire body is screaming as we speak

Know what you mean about your muscles screaming. Been there!!!But like Mischa says--It is good pain. Yea--Right Huh??

Today was lifting day and I really challenged myself--Did good if I do say so myself.

Warmup: Elliptical 5 minutes straight. Burn baby burn!! And it did and I am not anxiously looking forward to another 5 minutes.

Vertical Press: 45 lbs x 1 set of 15--60 lbs x 1 set of 6
Pectoral Fly: 40 lbs x 1 set of 15 --50 lbs x 1 set of 6
Shoulder Press: 10 lbs x 1 set of 15--30 lbs x 1 set of 6
Tricep Dip: 90 lbs x 1 set of 15--105 lbs x 1 set of 10
Bicep curl: 30 lbs x 1 set of 15--40 lbs x 1 set of 6
Lat. Pull Down: 60 lbs x 1 set of 15--70 lbs x 1 set of 6
Thighsolater: 60 lbs x 1 set of 15--75 lbs x 1 set of 6
Leg curl: 50 lbs x 1 set of 15--60 lbs x 1 set of 12
Leg Extension: 50 lbs x 1 set of 15--60 lbs x 1 set of 10
Seated Crunch: 70 lbs x 1 set of 15--80 lbs. x 1 set of 10
Lateral Press: 30 lbs x 1 set of 15--40 lbs x 1 set of 10
Front Raise: 4 lb bar x 1 set of 15
Front Raise: 6 lb bar x 1 set of 10

Thursday I have an appointment with Angie--Gonna see if she thinks it is time to add in any new machines or exercises.

I want you all to know that since I have started lifting--My back has been better and I am happy about that !!

Whew--I am still sweating but feeling good. Now I am off to get some protein in me and some L glutamine. Can still see Joan eating it with a spoon from yesterdays workout Lucifer gave her.

Hope you all have a great day!!

Alice,
great workout today. I think it is a good idea that you check with Angie before adding any new weights. You mentioned your back, well same here, my back had not given me the least bit of trouble since I've been working out, until last week when I wasn't lifting weights, go figure.

See told ya, you'd be doing 5 minutes in no time on the elliptical monster. BTW, I did get my workout log this morning and I posted my new workout in my gym log.

Hugs,
Joan

Shoot--Just looked at my calendar and I don't see Angie till a week from Thursday. This Thursday is the boob pressing Mammogram. Hum--Maybe if I get Margaret to squeeze them a bit tighter than normal--I could squeeze out some more fat. LOL!!

Alice wow super workout. Look at your weights!!! Doing great and getting great in those shoulder presses!

Way to go

Here I am--plum tuckered out! I woke up stiff and sore this morning but still made myself go do bike riding. I avaoided the elliptical today like the plague but will try it again on Friday.

Recumbent bike: 20 minutes at program 1 level 2.
----------------25 minutes at program 4 level 1

Program 4 had me huffing and puffing while I talked to the Male coach that works on opposite days from Angie. He has been a high school coach and just retired last year but continues to coach boys wrestling. Very nice man and very knowledgeable about weight lifting--diet--( He has been on Atkins). Anyway--he gave me lots of tips and a lot of encouragement to stay with the exercise and diet. He told me today that it takes on average a month of strenous workouts including cardio to gain a pound of muscle. Said to pay more attention to the way my clothes fit rather than worrying about what the scale says. So going to follow his advice on that.

After exercise--ran some errands and just now got home from some shopping.

Hope everyone had a good work out today! Thanks for stopping by!!! Hugs--Alice

Great going Alice,
I had to really push myself out the door this morning to get that exercise in. Tomorrow will be weights with Lucifer I've made him some Flax Meal Muffins to take to Brian tomorrow.

Hugs,
joan