Nancy's Learning to Love Exercise Log
 

Ok...I figured now was a good a time as any to start a workout log..perhaps I'll do it more frequently!

Today, Sunday May 20, 2007....

17 minutes eliptical.... I was shooting for 20 minutes but I got hot. Need to put a fan in my front room.

Did some abdominal work and some stretching. My knee is bothering me some and I really need to strech my hams on the right leg....

Ooooh, you have your own eliptical! Thats great! Congrats on your loss...you are doing wonderful!

Yes, an eliptical of my very own! I should learn to love it more! LOL

5/21/07
 

Cardio-20 minutes on the eliptical. worked up a good sweat. Wanted to give up after 14 minutes but talked myself into an additional 5 minutes..

Weights-

Using either the bar or the "twigs" from the Firm sculpting series to perform these exercises.....2 sets of 10

shoulder press--bar
side lat raise--twigs
bicep curl--bar
hammar curl--twigs
tricep kickback--twigs
french press--bar
two arm back row--bar
single are back row--twigs
good mornings--bar
chest press--bar
chest flye--twigs
push ups

Red Exerciser abdominal machine.....didnt' count. LOL

5/22/07
 

Cardio-15 minutes on the eliptical. Was gonna shoot for 20 but I failed to use my asthma inhaler prior to working out...also need to drink more water....but at least I did my 15 minutes.

Leg workout

Two sets of 10 (each leg wehre appropriate)..using no weight..I add enough weight! LOL

Squat
plie squat
butt raises
leg lifts
inner leg lifts
planks and abdominal work until fatigue....

5/23/07
 

I did it! I got up at 4:30 and worked out!!!!! :lol:

Cardio-eliptical 16 minutes....

upper body workout...using either the "twigs" or the "bar" from the Firm Sculpting series

shoulder press--bar
side lat raise--twigs
bicep curl--bar
hammar curl--twigs
tricep kickback--twigs
french press--bar
two arm back row--bar
one arm back row--twigs
chest press--bar
chest flye--twigs
pushups
red exerciser ab machine
stretches...

5/24/07
 

I failed today. I was just too tired, sore, and weezy to do it today... Bad nancy

5/28/07
 

I pulled weeds....cleaned up dog doo doo....swept my patio....I think this is considered a workout... unconventional as it may be...a workout nonetheless.

5/29/07
 

This evening I've done 15 minutes on the eliptical. I'm a sweaty pig! :lol:
I will also so some abdominal work before the evening is up.

I definitely agree that this is a sweaty work out!!! :thup:

Ok...I used the eliptical for 12 minutes today...and did abdominal work....

7/14/07
 

Eliptical trainer 15 minutes and misc abdominal work.

7/15/07
 

This morning I did 15 minutes on the eliptical and some misc. abdominal work...

9/4/07
 

The Firm Body Sculpt

I didn't realize how much strength I'd lost...but it will be regained quickly I'm sure...the muscles will remember! ;-)

9/5/07
 

Worked out 15 minutes on the eliptical and did ab work on the RED exerciser and foor ab work and stretching.

Today was cardio and abdominal day at the gym.

I did 18 minutes on the eliptical, 13 minutes on the treadmill as well as a variety of different abdominal, back, and core muscle exercises.

I will start posting my daily workouts here once again...gotta be accountable to somebody!

Today was cardio day only. So, I did 10 minutes on the eliptical here at home, and then I went to the gym and did 20 min on the eliptical there. I will also do misc. abdominal work.

7/8/08 Upper Body Training Day
 

I was torn between using heavier weights to gain strength and lighter weights for toning, so I combined the two. I do one heavier weight with lower reps, and one light weight with more reps. I do this with legs also. I also do my weight training before my cardio.


Pulldown 60# 1x10;35# 1x20
Row 55# 1x10; 30# 1x20
Overhead press 35# 1x10; 15#1x20
Rear delt 35# 1x10; 15# 1x20
chest press 35# 1x10; 15# 1x20
chest flye 35# 1x10; 15# 1x20
arm curl 15# 1x10; 5# 1x20
arm extension 15# 1x10; 1x20
abdominal machine 65# 1x10; 30# 1x20
back extension 65# 1x10; 30 1x20

10 minutes on the ARC trainer.

Looks good on the exercise..joining a gym can make all the difference..

dontcha just love the arc? I can do about 50 minutes on the hills level 10 and burn close to 600 calories..not as high impact as running..

btw? have you still be running? I am still moving on the pavement till it kills me..In fact have a early run in the morning with a friend..my other running buddies took the summer off..

Toodles

I didn't go today. I will do abdominal work. But, it's late, I'm tired, and just simply am not into the cardio thing right now. I back is bothering me and the list of excuses go on and on. Simply, I'm lazy and unmotivated to move right now. But, there is tomorrow and it's a lower body training day and exercise will be done.

7/20/08
 

Went to the gym this morning. It was a lower body day.

I did one heavy set with low reps followed immediately by one light set higher reps. I did:

leg curl
leg extension
leg press
calf raise
hip abductor
hip adductor
glute machine
roman chair
hanging leg raises
torso rotation

This was followed by light aerobic cardio circut.

I did 10 minutes on the Arc trainer and 10 minutes on the bike.

I will do some misc abdominal work while I relax and watch tv this evening.

8/10/08
 

Went to the gym this morning. It is a cardio/track/trail day.

so, I did 20 minutes on the treadmill with two intervals of running for as long as I could. Not much but hey, it's something.

I also did the torso rotation machine, 15#, two sets of 10 on each side.

8/11/08
 

Back/Biceps/core Day.

Pulldown 55#/2 sets of 12
Row 50#/2 sets of 12
Arm Curl 10#/2 sets of 12
Abdominal 60#/2 sets of 12
Back Extension 60#/2 sets of 12
Hanging Leg Raises one set of 10 and one set of 5

Cardio was 20 minutes on the Arc Trainer.

I almost didn't go to the gym as I had a headache and it was 8 pm. But, I went. However, I won't go so late again. I didn't think exercise effected my ability to sleep but apparently it does.

8/12/08
 

Legs/Core

Leg Extension 30#/12x2
Leg Curl 30#/12x 2
Calf machine 30#/12x2
Hip Adductor 50#/12x2
Torso Rotation 15#/12x2

Cardio today was 20 min on the bike with intervals of going as fast as possible.

Let's see. I've not been posting here daily because I find it less fun than journaling. However, I have been to the gym daily.

Below you will find my daily exercise plan at the gym:

Weight Training Log

Repetition Range= 8-12//Two sets of each exercise
If you can do 12 without difficulty it’s time to increase the weight



Monday-Back/Bicpes/Core
Pulldown 55#
Row 50#
Arm Curl 10#
Abdominal 60#
Back Extension 60#
Hanging Leg Raises
Cardio 20 min

Tuesday-Legs/Calves/Core
Leg Extension 30#
Leg Curl 30#
Calf machine 30#
Hip Adductor 50#
Torso Rotation 15#
Cardio 20 min

Wednesday-Shoulder/Core
Overhead Press 30#
Rear Delt 30#
Abdominal 60#
Back Extension 60#
Hanging Leg Raises
Cardio 20 min
Thursday-Glute/Calves/Core
Leg Press 100#
Calf Press 100#
Hip Abductor 50#
Glute 60#
Roman Chair/back ext 5#
Torso Rotation 15#
Cardio 20 min

Friday-Chest/Triceps/Core
Chest Press 30#
Chest Flye 30#
Arm Extension 10#
Abdominal 60#
Back Extension 60#
Hanging Leg Raises
Cardio 20 min

Cardio Training-just an example as I try not to use the same machine every day.

20 min/HIIT (to the best of your ability)

Monday-ARC Tues-Treadmill Wednesday-Eliptical Thursday-Bike Friday-ARC

Saturday-Rest or whatever Sunday-Track or Trail Day


I realize that I'm rather low on the cardio, however, I'm having difficulty enjoying it like I used to so I'm doing the bare minimium in hope that I will naturally increase my time through enjoyment.

Also, I generally go to the gym at 4 am. This week, however, having been on vacation I go after I take my daughter to school.

I didn't make it to the gym once this week. I'm lazy

Went to the gym this morning. Did full upper body workout and 20 minutes on the ARC. I plan to do an at home workout tomorrow to keep myself from getting bored.