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 |
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