I will exercise! Total health, right? Michele's gym log.
 

Ok, I finally gave in and decided to start a gym log. This way I can see what the heck I'm doing so much easier instead of posting it in my journal all the time. Plus I think it will really help keep me accountable. Nothing like an empty gym log to embarass the snot out of you. :lol:
Since I didn't exercise today, I'll start with yesterday's. (It WAS a new week, after all!)

Monday

35 minutes on elliptical trainer, 20 minutes of weight lifting (2 full circuits/upper body w/5 lb weights), 20 minutes of stretching

Cardio: 2 minute warm up, 31 minutes intense, 2 minute cooldown

Weight lifting: (#'s = sets X reps) 2 X 15 squats w/weights (arms from side to front w/each squat), 2 X 15 shoulder lift, 2 X 10 tricep kickback (bent over), 2 X 10 chest press, 2 X 10 tricep kickback (standing up), 2 X 10 bicep lift, 2 X 10 bicep curl, 1 X 10 butt plank

Stretching: tricep, bicep, quads, inner/outer/back/front thighs, sides, lower/upper back, calves, shin muscles (whatever those are called)

Wednesday

Cardio - 35 minutes on the elliptical - 2 min warmup, 31 min intense, 2 min cooldown

Floor Exercise - 15 minutes - 2 sets/15 reps of each: Leg raise (lower abs), crunches, leg lifts, bent leg raise (on hands & knees for glutes)

Stretching - 15 minutes - full body

Thursday

Cardio - 35 minutes on elliptical - 2 min warmup, 31 min intense, 2 min cooldown.

Weight Lifting - 30 minutes upper body weights/stretching (sets X reps) - 3 X 15 Incline Dumbell Chest Press, 2 X 10 Shoulder Burner (3 lifts, out to side, then angle, then in front = 1 rep), 2 X 10 One-Legged Combo Row, 2 X 15 Overhead Triceps Extension, 2 X 10 Leg raise (lower abs), 2 X 10 crunches, 1 X 10 Reverse Leg Raise (glutes), 1 X 10 Leg Lifts

Stretching - Full body stretching

Friday


Cardio: 35 minutes elliptical - 2 min warmup, 31 min intense, 2 min cooldown

Floor Exercises : 2 X 10 reverse crunches, 2 X 10 regular crunches, 2 X 10 leg raises (for rear), 2 X 10 leg lifts, 2 X 10 leg kicks (on side, out to front)

Stretching: legs, back, shoulders

Sunday


Cardio: 35 min elliptical - 2 min warmup, 31 min intense, 2 min cooldown

Weight Lifting: 30 min lower body weights/stretching (sets X reps, all w/5 lb dumbbells) - 2 X 10 squats, 2 X 10 lunges, 2 X 15 calf raises, 2 X 10 plie wide squats

Stretching: lower body, legs, calves, middle/lower back, hips, glutes

Tuesday


Cardio: 35 min elliptical - 2 min warmup, 31 min intense, 2 min cooldown

Weight Lifting: 30 min upper body (sets X reps w/5 lb dumbbells) - 2 X 15 bicep curl, 2 X 15 Split curl dumbbell press, 2 X 15 overhead triceps extension, 2 X 15 lying triceps extension, 2 X 10 shoulder burner, 2 X 10 one-legged combo row, 2 X 10 bent over fly, 2 X 15 incline dumbbell chest press

Stretching: 10 min full body

Hi! You're off to a great start! Don't forget to take a full rest day somewhere in there! :)

Wednesday

Cardio: 35 min elliptical - 2 min warmup, 31 min intense, 2 min cooldown

Floor exercises 20 min (sets X reps): 2 X 12 sidestroke scissors, 2 X 8 superwoman (for back), 30 sec X 5 bridge pose, 2 X 10 leg lifts, 2 X 10 leg kicks, 2 X 10 leg raises, 2 X 10 lower ab leg raises, 2 X 10 reverse curl (abs), 2 X 10 modified push ups, 2 X 15 base rotation (torso), 2 X 10 crunches, 2 X 10 oblique crunches

Stretching: 10 min full body

Saturday

Cardio: 35 min elliptical - 2 min warmup, 31 min intense, 2 min cooldown

Weight lifting: 10 min lower body circuits (no rest) (5 lb dumbbells) - 2 X 10 squats, 2 X 10 lunges, 2 X 10 plie squats, 2 X 10 calf raise. Ab work: 2 X 10 reverse crunch, 2 X 10 regular crunch

Stretching: 15 min full body, concentrated on lower body

Hey, nice work. Whoever set you up has you on the right track. Just one suggestion, ditch the tricep kickbacks in favor of another tricep exercise-- just about anything would be better. I love that you do tons of squats!

See if your gym has a "Gravitron" or an assisted pull-up/dips machine and do some dips.. they hit the triceps and pecs and are considered in the same league as the other big compound movements, squats and deadlifts. Good luck!

Nice workout. :) I can't do any exercises without resting in between.
Keep up the good work.

ellipticer, I actually designed the program myself. I gleaned all the best exercises from different programs and set up the amount of weight, reps, and sets that I thought I could handle, along with cardio and stretching. Thanks for the compliment! :)
I have changed the triceps kickbacks to extensions. I find that I work the muscle much more doing this. Oh, also, I don't workout at the gym, I do all my workouts at home. I will definitely start doing the dips though, I'd planned on that once I got my triceps & chest in a bit better shape. Great move! I'd reply in your journal or something but you don't have one, so hopefully you'll see this here. ;)

jared thanks for the motivation! :)

Sunday

Cardio: 35 min elliptical - 2 min warmup, 31 min intense, 2 min cooldown. (Also 3 intervals of super intense 30 sec cardio).

Floor Exercises: 27 min - 2 X 10 modified push ups, 2 X 15 base rotation, 2 X 15 reg crunches, 2 X 15 reverse crunches, 2 X 10 oblique crunches, 2 X 10 sidestroke scissors, 2 X 8 superwoman, 30 sec X 5 bridge pose, 2 X 10 leg lifts, 2 X 10 leg kicks, 2 X 10 leg raises (glutes)

Stretching: 10 min full body, emphasis on back & legs

Wow and you put that together yourself! I thought you had a personal trainer as most people would never start doing multiple sets of squats on their own. It just needs a few tweaks but feel free to ignore the suggestions if it is working for you. My first idea would be that you could reverse the order of your cardio vs. weights. Common consensus is that weights should be done first so you maximize your efforts there and do your cardio after.

You could also look into deadlifts and see if you would like to add those to your routine. Start very light as it is a lower back/glute exercise... most people don't think to work their back too much since they never have to look at it.. but not just for appearance, it will give you better posture, stability, and core strength. It's also the same sort of overall mass builder as the squat:

http://www.exrx.net/WeightExercises...BBDeadlift.html

>>I have changed the triceps kickbacks to extensions. I find that I work the muscle much more doing this.

Awesome.. I started with no muscle at all and the first one I noticed was this weird bulge on the back of my arm... whaddyaknow, it was a tricep... and I only did presses and overhead extensions. I love em. The tricep is supposedly the easiest group to overload and force growth.

Thanks for the info ellipticer! I was reading a lot about exercise and came across a post (I think on this board as a matter of fact) where people were debating whether to do weights or cardio first. I've been doing cardio first as I've been afraid that if I start off with weights my legs will be too tired to do the cardio.
Then I thought that maybe I would try it for awhile and see if the change in routine helps keep my body guessing.
I have heard about deadlifts but haven't done much research on them. I definitely want to get my back stronger and in better shape before I attempt anything like that though. I'm afraid of using the wrong form (being a relative weightlifting newbie) and I already have a bit of a problem with my lower back. I will be doing those when I get a little more fit though!

Thanks again for your helpful info, I need all I can get! :)