I didn't know there was a Gym Log area on this forum! I've been logging my exercises in my Journal. I think I'll go back and copy/paste from my Journal to my New Gym Log.
Happy Happy Easter, everyone! After a weekend of overindulgence, it's back to LC-ing starting tomorrow morning. Today doesn't count since I ate some Easter candy and cookies earlier today. And I'm NOT going to weigh-in until next Sunday.

WEEK 7 - MARCH 20 - 26, 2005
5 WEEKS LEFT TILL MY DEADLINE TO REACH TARGET WEIGHT/BODY FAT %

03/20/05:
* Weigh-in: 112 lbs.
* OFF DAY

03/21/05:

* Weigh-in: 112 lbs.
* 60 Minutes Cardio (brisk, treadmill walk for 4.15 miles)

03/22/05:

* Weight-in: 112 lbs.
* OFF DAY

03/23/05:

* Weigh-in: 114 lbs.
* 45 Minutes Cardio (sprint/jog/brisk walk on treadmill for 3.5 miles)
* Core Weight Training with trainer -- learned some new exercises and am excited to incorporate them into my own routine! Some of the new exercises included:

* Back hyperextension machine
* Hammer strength lat pull downs
* Swim kicks at 1 min. for 2-3 sets
* Butterfly crunches w/ ab roller/cruncher. Back flat on floor, head on headrest; fingertips on front handgrip area; heels of feet together, making a "diamond" shape with legs. 15 reps of 2-3 sets. Hold contraction for 2 counts.
* Wide-stance plie squats for inner thighs. 15 reps, 2 sets.

03/24/05:

* Weigh-in: 111 lbs.
* OFF DAY

03/25/05:

* Weigh-in: 112 lbs.
* 60 Minutes Cardio (brisk walk on Treadmill for 4 miles)
* Weight-Training. Light Day. 10-15 reps at 2 sets of each exercise for all muscle groups.

* Hack Squats
* Hamstring Curls
* Leg Extensions
* Inverted Grip Lat Pulldowns
* Military Press & Alternating Lateral and Side Raises
* Alternating Bicep Curls & Hammer Curls
* Rotational Tricep Kick-Backs & Bench Dips
* Abs

Easter Weekend -- 03/26-27/05:
* Weigh-ins: NO WAY
* OFF DAYS

03/28/05

* Weigh-in: 116 (ugh)
* PMS - water retention, big time - fingers are super swollen. It also doesn't help that I ate great foods this past Easter weekend. Chinese foods=laden with sodium too.
* I've got a virus. Not feeling well at all.
* Cardio Cross-Train

* Treadmill, 16 minutes, 1+ miles
* Elliptical, 15 minutes, 1 mile
* Recumbent Bike, 30 minutes, Level 3 ~ 140 bpm, 12+ miles

* Core Weight Training

* Hammer Strength Lat Pull Downs, 40 lbs, 15 reps, 2 sets
* Back Hyperextensions, 20 lbs, 15 reps, 2 sets
* Hammer Strength Hip & Back Machine, 50 lbs, 15 reps, 2 sets
* Wide Stance Plie Squats, 25 lbs, 15 reps, 2 sets
* Butterfly Crunches, 25 reps, 2 sets
* Swim Kicks, 1 min., 2 sets
* Dolphins (Tummy/Hips on exercise ball, hands on floor, lift legs and squeeze glutes; hold 2 counts and back down), 15 reps, 2 sets
* Stretches

03/29/05

* Weigh-in: 117 - could be water retention in addition to overindulgence during the past Easter weekend
* Still not feeling well today (sigh).

* CARDIO DAY - 60 minutes total
* Treadmill: jog, sprint & brisk walk. 50 minutes for 3.36 miles
* Elliptical Machine. 10 minutes for 0.45 miles

I will be meeting with a personal trainer tomorrow to get "measured": body parts and body FAT.

I'll post them here in my Gym Log. But no laughing!

Weight: 116
Body Fat: 24% That's a 1% loss as of Feb. 21, 2005

Exercise: OFF DAY

Comments:
I think I'm going to weight-train between 2-3 times per week and cut back my cardio sessions from 60 minutes to 30 minutes 3x/week. Let's see if this will help me reduce my body fat quicker. At the rate I'm going, it will take me until Dec. to hit my Body Fat Goal of 15%!

03/31/05
Weight: 116 (more than likely due to water retention)
Lunges 15 reps x 3 sets
Smith Machine Squats - 20 lbs ea side , 15 x 2
Smith Machine Squats - 10 lbs ea side , 15 x 1
Romanian Dead Lifts - Barbell - 5 lbs ea side, 15 x 3
Leg Extensions - 45 lbs, 15 x 1
Leg Extensions - 35 lbs, 15 x 1
Leg Extensions - 25 lbs, 15 x 1
Leg Curls - 65 lbs., 15 x 2
Leg Curls - 45 lbs, 15 x 1
T-Bar Rows - 20 lbs, 15 x 3
Bent-Over Dumbbell Rows - 20lbs, 15 x 1
Bent-Over Rows - 15 lbs, 15 x 2
Alternating Lateral & Side Raises, 8 lbs, 15 x 2
Military Press - 12 lbs, 15 x 1
Bicep Curls - 12 lbs, 15 x 1
Hammer Curls - 12 lbs., 15 x 1
Side Curls - 12 lbs, 15 x 1
Tricep Dips - 20 x 1
Tricep Dips - 15 x 1
Tricep Rotation Kickbacks, Each Side - 10 lbs, 15 x 1
Butterfly Crunches, 25 x 1
Swim Kicks for 1 min.


04/01/05
Weight: No weigh-in until PMS ends. Water retention is horrible this cycle!

Exercise: 45-Min. Cardio - Treadmill, brisk walk for 3 miles.

Tomorrow will be an OFF Day.

04/02/05 & 04/03/05: OFF DAYS

04/04/05: CARDIO - Step Class, 60 minutes; Abs

04/05/05: CORE TRAINING
Weight Reps Sets
Butterfly Crunches 0 25 2
Swim Kicks 0 80 2
Dolphin Tail 0 15 2
Hammer Strength Hip & Back Machine 50 15 2
Wide Stance Plie Squats 20 20 1
Wide Stance Plie Squats 25 15 1
Hammer Strength Lat Pull Downs 40 15 2
Hammer Strength Lat Pull Downs 20 15 1
Lower Back Hyperextensions 20 15 2
Lower Back Hyperextensions 30 12 1

04/06/05: CARDIO - Cardio Extreme Class, 60 minutes; Abs

04/07/05: YARD WORK - Build Planter Bed in Front yard; Mix current soil with potting mix; dump old soil in back yard to cover potholes; Plant 4 White Azalea bushes - 2 Pleasant White and 2 Delaware Valley White; 3 Cytisus Scoparius "Moonlight" (Moonlight Broom) shrubs; 5 Scarlet Flame Creeping Phlox; Hang potted geraniums in front porch. I'M EXHAUSTED & SUNBURNED!

TODAY: 04/08/05
I plan to hit the weights this evening, around 6 or 7 pm. Not looking forward to the after-work crowd and having to wait for equipment/weights, but I just can't get myself to go to the gym this morning! It's rainy and gloomy outside, and that doesn't help!

04/08/05 OFF [I obviously did not make it to the gym this particular evening.]
116 lbs

04/09/05 OFF
118 lbs

04/10/05 WEIGHTS & CARDIO - Treadmill, Brisk Walk for 30 min. (1.85 mi ~ 3.7 mph)
115 lbs

Butterfly Crunches 0 x 2 x 25
Swim Kicks 0 x 2 x 40
T-Bar Rows 25 x 2 x 10
T-Bar Rows 15 x 1 x 10
Smith Machine - Squats 20 x 3 x 12
Leg Extensions 35 x 1 x 10
Leg Extensions 30 x 1 x 10
Leg Extensions 25 x 1 x 12
Standing Calf Raises 30 x 1 x 15
Standing Calf Raises 20 x 1 x 20
Inverse Close Grip Lat Pull Downs 50 x 3 x 10
Tricip Push Downs 40 x 3 x 10
Tricep Pull Downs - Palms Up 30 x 2 x 15
Military Press 8 x 1 x 15
Bicep Curls 10 x 1 x 15
Lateral & Side Raises, 8x ea side 5 x 2 x 16
Bicep/Hammer/Side Curls 5 x 2 x 20
Romanian Dead Lift - 10 lbs ea side 20 x 3 x 12

04/11/05 - CARDIO - Step Class & Abs - 60 minutes
116 lbs

04/12/05 OFF

04/13/05 - 115.5 lbs
CARDIO EXTREME CLASS & ABS - 60 Minutes


04/14/05 - 114.5 lbs
WEIGHTS & ABS

Pounds x Sets x Reps
Hack Squats - 25lbs ea side 50x3x15
Seated Leg Curls 65x1x15
Seated Leg Curls 45x2x15
Leg Extensions 45x1x15
Leg Extensions 35x1x15
Leg Extensions 25x1x15
Standing Calf Raises 20x2x20
Seated Lower Back Hyperextensions 30x3x15
Hammer Strength Lat Pull Downs 20x3x15
Hammer Strength Shoulder Press 10x1x6
Hammer Strength Shoulder Press 0x2x15
Butterfly Crunches 0x2x25
Lying Leg Lifts (lower abs) 0x2x15
The Bicycle 0x1x15
Twists 0x1x100