Stopped smoking this weekend!


I did:
3 cardio days ~ 45 min./day (includes 4 sprints of 1 min. duration) = 10 miles
2 days weights at the gym ~ 1 hour / day

Since Oct 2003 I have done 182.8 miles on the Gazelle. Lost more than 60 inches & 35 lbs.

Not bad for an old lady!!

Gym Exercises: (warm up cardio 10 min)

All exercises = 2 sets / 12 reps / set

ie leg press x12 then sb x12 - 30 - sec rest - then leg press x12 then sb x12

Leg Press - 45 lbs & sb crunches on ball

Hamstring curls ( 3lbs) & sb twisting crunches on ball

Pec Dec (6lbs) & sb crunch

Wide grip latpulldown (6lbs) & back extension

Low cable row (3 lbs) & back extension

Free weights:

db front raise 8 lbs - sit on sb
db side raises 8 lbs - sit on sb
db twisting curls 10 lbs - sit on sb
cable tricept press 5 lbs
Shrugs 15 lbs

Plank - full body stretch for as long as you can hold it. x 2