Friday April 25

- Day off -
Brisk walk around the Adler Planetarium, Chicago. Gorgeous view of skyline!

Sunday, April 27 exercise

45 minutes

Chest
- Pushups - 10
- Sissy Pushups - 10 x 2
- Dumbbell Bench Press - 15# x 6, 10# x 12 x 2
- Flye - 8# x 12, 10# x 12 x 2
- Incline Dumbbell Bench Press - 8# x 12, 10# x 10, 15# x 8
- Incline Flye - 8# x 12, 10# x 10, 15# x 6, 10# x 12

Tricep
- Tricep Kickback - 8# x 12, 10# x 10 x 2, 8# x 12 x 2
- Standing 2-Hand Tricep Extension - 10# x 12, 15# x 8, 10# x 12
- Bench Dip - 12, 15
- Lying Dumbbell Extensions - 5# x 12 x 2
* skip this one next time
- Standing 1-hand Tricep Extension - 5# x 12, 8# x 10

Bicep
- Standing Alternating Curls - 5# x 24, 8# x 24, 10# x 20, 15# x 4
- Hammer Curl - 10# x 12, 8# x 12, 10# x 8

New Plan: April 27 2003

Sunday
- Chest
- Tricep
- Bicep

Monday
- Legs (squats, lunges, calf raises)
- Abs

Tuesday
- Shoulders (military press, lateral raises, shrugs)
- Back (Deadlift, Pullovers, Rows)

Wednesday
- Chest
- Tricep
- Bicep

Thursday
-Legs
-Abs

Friday
-off

Saturday
-Shoulders (military press, lateral raises, shrugs)
-Back (Deadlift, Pullovers, Rows)

Exercise Monday April 28
15 minutes Elliptical Trainer

Food April 28.
Wow 145g carbs but only 1633 calories.

KRAFT BREYERS Lowfat Strawberry Yogurt (1% Milkfat) 218 2 41 9
Orange, raw 62 0 15 1
Butterscotch hard candy 47 0 11 0
Mixed salad greens, raw 18 0 3 2
Olive oil 119 14 0 0
Coffee, made from ground, regular 1 0 0 0
Cream, heavy, fluid 51 6 0 0
Cheese, Feta 150 12 2 8
Yogurt, plain, NS as to type of milk 155 4 17 13
Berries, raw, NFS 22 0 5 0
Apple, raw 63 0 16 0
Peanuts, dry roasted, without salt 102 9 4 4
Finfish, salmon, coho, wild, cooked, moist heat 313 13 0 47
Cauliflower, cooked, boiled, drained, with salt 29 1 5 2
Rice, brown, medium-grain, cooked 109 1 23 2
Butter, NFS 204 23 0 0
Totals 1663 84 145 89

Good Morning Sandy :wave:

Love your new work out!!! So what are your favorites for the upper body? I've been doing the Arnold Press for my shoulders and love it. I really can feel those!

How are you feeling today after the carb high yesterday? Any after affects?

Hope you have a wonderful day! {{{HUGS}}}

Tuesday, 4/29 exercise

60 minutes walking to Lake Michigan and back
35 minutes lower body


Feet, hips
- Stretches - Runners lunge, calf lunge, front toe wall, back toe wall
- Toe taps 2 x 10
- Hip abductor with band - 10 x 2 each way forward, back, side to side


Calf
- Calf Raises with dumbbells - 0# x 15 x 2, 3# x 15, 5# x 15


Hips, thighs, glutes

- Dumbbell Squat - 5# x 15, 8# x 15, 10# x 15, x 2, 0# x 10 arms crossed
- Dumbbell Deadlifts - 10# x 12, 15# x 15, 10# x 6
- Lunge, forward - 8# x 12, 10# x 8, 15# x 6
- Lunge, walking - 10# x 24, 15# x 16
- Grand Plie - 0# x 12, 8# x 12

Abs
- 5 minutes abs and oblique exercises


Good workout. Could have gone longer,
* leave more time for workouts

Tuesday's Food

Food Name Servings Serving Size Cals Fat Carb Prot
Pear, raw 82 1 21 1
Finfish, salmon, coho, wild, cooked, moist heat 156 6 0 23
Butter, NFS 31 3 0 0
Cucumber, raw 7 0 1 0
Crackers, rye, wafers, seasoned 54 1 10 1
Tortilla, whole wheat 73 0 20 3
Peanuts, dry roasted, without salt 47 4 2 2
Cheese, cottage, creamed, large or small curd 217 9 6 26
Cobb salad with dressing 538 44 16 23
Chocolate, milk, plain 210 13 24 3
Totals 1416 82 101 83

Today's Exercise
15 minutes elliptical trainer

Today's food
Food Name Servings Serving Size Cals Fat Carb Prot
Coffee, made from ground, regular 9 0 2 0
Cream, heavy, fluid 51 6 0 0
Egg, whole, raw 224 15 2 19
Cheese, Feta 100 8 2 5
Carrots, raw 22 0 5 1
Strawberries, raw 43 1 10 1
Grapes, raw, NS as to type 85 1 21 1
Lettuce, cos or romaine, raw 24 0 4 3
Cucumber, raw 14 0 3 1
Cheese, cottage, creamed, large or small curd 163 7 4 20
Peanuts, dry roasted, without salt 128 11 5 5
Yogurt, fruit variety, lowfat milk 250 3 47 11
Pecans 196 20 4 3
Crackers, rye, wafers, seasoned 54 1 10 1
Chicken, roasting, meat and skin, cooked, roasted 234 14 0 25
Beans, string, green, raw 34 0 8 2
Totals 1631 87 127 97

Thursday, May 1 exercise

40 minutes, good workout!


Feet
- Ball rolls, towel grabs

Shoulders, Lats

Bent Dumbbell Shrugs - 10# x 12, 15# x 12, 10# x 10
Side Lateral Raises - 3# x 12, 5# x 10, 8# x 2, 5# x 6, 3# x 12
Incline Side-Lying Lateral Raises - no
Shoulder Arm Circles - 2 x 10 small each way, 2 x 10 large each way
Standing Dumbbell Press - 8# x 12, 10# x 10, 15# x 5, 10# x 8
Bent Over Raises - 3# x 12, 5# x 10, 8# x 12, 10# x 10, 15# x 5, 10# x 8
Standing Front Lateral Raises - 5# x 10, 3# x 12, 5# x 12
Seated Shoulder Press - 5# x 12, 10# x 10, 15# x 6, 10# x 8

Back
Bent over 1-arm row - 10# x 12, 15# x 10, 10# x 12
Dumbbell Upright Row - Skip!

Dumbbell Pullovers - 10# x 12 x 2, 15# x 10



Still a little sore from Sunday!

Friday and Saturday off

Sunday May 4
25 minutes Elliptical Trainer

Monday, May 5
20 minutes Elliptical Trainer

Exercise, Tuesday May 6

a.m. - 40 minutes
late morning - 30 minute walk

Chest:
- Pushups - 5
- Girl Pishups - 12
- Dumbbell Bench Press - Flat - 10# x 12, 15# x 10, 10# x 10
- Dumbbell Bench Press - Incline -0
- Dumbbell Bench Press - Decline -0
- Dumbbell Flyes - Flat 8# x 12, 10# x 10, 15# x 8, 10# x 12
- Dumbbell Flyes - Incline -0


Tricep:
- Kickbacks 8# x 12, 10# x 12,
- Standing Extension 2 arm -10# x 12, 15# x 10, 10# x 12
- Lying Tricep Extension - 0
- Extension 1 arm overhead -0
- Pullover, 2-hand - 10# x 12, 15# x 12
- Bench Dips - 15


Bicep:
- Alternating Curls - 8# x 24, 10# x 20, 8# x 24

Chest:
- Pec Deck - 8# x 12, 10# x 5, 10# x 7, 8# x 10

Tired!!!! Do Pec Decs earlier with other chest exercises next time.

Abs:

15 Bench Situps
25 Bicycles
25 Ab Rocker Assisted Crunches
25 Crunches


Good workout!!!

Wednesday May 7 exercise

25 minutes Elliptical Trainer

Thursday, May 8 exercise:

15 minutes Elliptical

1 lap run/walk around Adler Planetarium
30 minutes

Friday, Saturday, Sunday off

Monday - 25 minutes elliptical trainer

Tuesday, May 13 exercise

10 minutes Elliptical Trainer
6 laps around Planetarium. 30 minutes, 1 mile?

Exercise, Wednesday May 14


Chest:

- Girl Pishups - 12, 5
- Dumbbell Bench Press - Flat - 10# x 12, 8# x 12, 10# x 12, 15# x 4
- Dumbbell Bench Press - Incline -0
- Dumbbell Bench Press - Decline -0
- Dumbbell Flyes - Flat -0
- Dumbbell Flyes - Incline -8# x 12, 10# x 10, 15# x 8, 10# x 12



Bicep:
- Alternating Curls - 5# x 24, 8# x 20, 10# x 16


Shoulders
-Seated Shoulder Press - 5# x 12, 8# x 10, 10# x 5, 8# x 4, 5# x 6
- Lateral raises - 3# x 12, 5# x 7, 3# x 8
- Front Lat Raises - 3# x 12, 5# x 10


Tired!!!! Feeling weak today from concentrating more on aerobics less on weight training.

Exercise Thursday

Got my pedometer working!!
1/2 mile brisk walk.

Wednesday

30 minutes Weight Watchers High Intensity Aerobics tape

(Sweaty but not that high intensity in my opinion but it was the hardest level of the 3 tapes they were selling)

Friday

15 minutes elliptical trainer

Saturday May 24 Exercise
40 minutes

LOWER BODY

-Squat, Dumbell - 8#x12, 10#x10, 15#x8, 10# x 10
-Lunge, Static - 0#x 12, 5#x10, 8# x 8, 10#x 6, 8#x 12
-Deadlift - 10# x 12, 15# x 10, 10# x 12
-Lunge, Walking - 30 no weight
-Lunge, Front - 5# x 8
*Tired and weak here

-Calf Raise 0#x12, 3#x 10, 5# x 8, 10# x 6, 8# x 12

FLOOR EXERCISES
(next time try some with exercise band)

-Rear Leg Lift - 2 sets of 15
-Inner Thigh Leg Lift - 20 each leg
-Outer Thigh Leg Lift - 20 each leg

2 minue floor stretch cool down

ABS
-25 crunch with legs propped up on bench
-25 Bicycles
-25 crunch with legs propped up on bench
-5 Leg Lift x 2

STRETCHES

*note - I want to use this as my regular lower body workout. To make it shorter, eliminate front lunges or only do 4 sets of each exercise. Add: Hip Abductor with rubberbands

What a great lower body workout....you must be getting very good muscle tone...keep up the good work! Thanks for sharing that great workout with us. I may try it one of these days. I have been focussing on walking but have noticed lunges and squats get great results.

Sunday May 25 Exercise
30 minutes

UPPER BODY

- Pushups - 2 sets of 10

CHEST

- Bench Press - 5# x 12, 8# x 10, 10# x 8, 8# x 12
- Flyes - 5# x 12, 8# x 10, 10# x 8, 8# x 12
- Pec Dec - 5# x 12, 8# x 10, 10# x 6, 8# x 8

SHOULDERS

- Shoulder Press - 5# x 12, 8# x 6, 3# x 8, 5# x 12
- Lateral Raises - 3# x 12
- Shoulder Circles - 12 front 12 back
- Lateral Raises - 3# x 12

BACK

-One Arm Dumbbell Row - 5# x 12, 8# x 10, 10# x 8, 15# x 6, 10# x 12
-Dumbbell Pullover - 8# x 12, 10# x 10, 15# x 8

TRICEP

-Tricep Kickback - 5# x 12, 8# x 10, 10# x 2, 5# x 12
-Bench Dip - 20
-Overhead 2-hand Tricep Extension - 10# x 6, 15# x 12, 8# x 15

BICEP

- Curl - 8# x 12, 10#x 10, 8# x 12

Monday Exercise

2 mile walk to Lake Michigan and back
1 hour 20 minutes
4130 steps
112 calories

Thursday

25 minutes on Elliptical Trainer

Sunday. June 1 Exercise
30 minutes

LOWER BODY

-Squat, Dumbell - 8#x12, 10#x10, 15#x12
-Lunge, Static - 8#x 12,
-Lunge, Front - 10#x 12, 8#x 12
-Lunge, Walking - 0

-Calf Raise 0#x12, 5#x12, 8#x12

FLOOR EXERCISES
(next time try some with exercise band)

-Rear Leg Lift - 2 sets of 15
-Inner Thigh Leg Lift - 20 each leg
-Outer Thigh Leg Lift - 20 each leg
-Plie Squat - 10#x15, 10#x12, 10#x8
-Deadlift - 10# x 10, 15# x 12, 10# x 6
2 minue floor stretch cool down

ABS
-22 Bench Crunches
-25 crunch with legs propped up on bench
-25 Bicycles
-25 crunch with legs propped up on bench
-5 Leg Lift x 2

STRETCHES - side stretches, windmills

**next time do hip abductor with rubberbands

Tuesday June 3

30 minutes elliptical trainer

Haven't been posting my exercises lately, have to get back to it.

Saturday June 7
30 minutes treadmill
swimming

Sunday June 8
1 hour walking around golf course
swimming

Monday June 9
30 minutes treadmill
15 minutes Stairmaster
swimming

Tuesday June 10
30 minutes treadmill
5 minutes swimming laps

Started Leslie Sansone Walk Away the Pounds tapes :)

Wednesday June 11
20 minute 1 mile WAP with 2# weights

Thursday June 12
30 minutes 2 miles WAP with 2# weights

Sandy, great work out schedule you have there:) I love my WAP tapes too and I will do the 3 Mile tomorrow morning again:) Thanks for your visit and words. I will keep on moving and hopefully shake some inches the next three month in Linda's challenge:)

Have a great evening

hugs Mischa :wave:

I need to get back to a regular exercise schedule. I haven't posted in my exercise log in 6 weeks!

Exercise this week:

Sunday: 2 mile walk/run outside, 50 minutes