each superset is 10 reps x 2 sets with 5 lb weight when required (not sure if its ok to do a superset with diff body parts or what?)

1.
- Squat :

- Curl :

2.

Seated Shoulder Press (dumbbells):

that one behind the head with a dumbell..

3.
- Back Extension: 15 reps (toes stay anchored, arch back to lift chest off floor, keep legs zipped together and abs pulled inward)

- Lying Leg Raises : 15 reps … use bodyweight only

4.
Chest Press (dumbbells):

Row :


rep speed should be 2 seconds up, 2 seconds down.

Always emphasize proper form over heavier weight, but increase weight or reps, or both when possible.

Get at least 7 hours of sleep each night. Sleep allows your muscles to rebuild and recover from your workouts.

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I do plies and standing calf raises on my outside steps.. I dont know if these fall into stretching or not, but thats where i put them

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hi peapod,

Thanks for stopping by my Gym Log and your words of encouragement I've had my share of starts and stops, due to health reasons or sometimes just plain old slothfullness ... but I never ever allow myself to give up


Here's a terrific website, ExRx.net. It's an exhaustive directory of exercises grouped by body part and the major muscles in that part. For each body part/muscle group, they provide a variety of exercises using a variety of tools, including machines and dumbells. The great thing is that each exercise includes a small animated clip that shows proper form I think you'll find it very helpful


Doreen

I LOVE that site! thanks for posting it I have had to go there since I know next to nothing about exercise It's been an incredible help

thanks for stopping by!

..........

will have to review the notes above for weights.

began walking c. 2 miles. Did this last thurs, fri, sat, sun (i think.. Im sure it was 4 days in a row). On the last day, I did spurts of jogging during the last mi. Then it rained and rained and RAINED. I need to remember to use that expensive treadmill sittting in my house on those days I cant get outside Then I got the flu!

Today is friday and DH and I walked around the lake (2.5 miles) with our jack russell. We ate at the lake, came home and an hour later we went mountain biking for about 1/2 mi. I also did some very light stretching (kneeling camel, leg lowering) and weight lifting (bicep curls, standing calf raise, triceps extension) later at night.

DH bought me NIKE SHOX TURBO running sneakers online. These are the best running shoes for women who are 20+ overweight as they absorb impact really well (and are very cute!). I probably would have bought the ADIDAS SUPERNOVA CUSHION because they are rated by SHAPE as the 'best all around', only they didnt have my size (11). DH will be buying me a pair of Merrell's Sprint Striker Goal's ($80 at merrell.com) for our 6 mi. hikes this summer providing they have my size.

anyone interested can get a free promax low carb bar by going to www.promaxbar.com ~ they are pretty tasty!

GOALS FOR THIS WEEK::

I will schedule a fitness routine and stick to it.

I will aim for 200 minutes of CARDIO this week.

I will learn the other 3 stretch exercises from SHAPE magazine April 2004, pg 189 (the five tibetan rites) and encorporate these into my routine.

WEEKLY TOTALS : w/e 4/23/04

friday: 2.5 mi walk, bike ride
TOTAL 60 minutes
saturday: 4 mi. biking
TOTAL 40 minutes
sunday: 2 mile walk
TOTAL 45 minutes
monday: off
tuesday: off
wednesday: 2.5 mi walk
TOTAL 45 minutes
thursday: 2.5 mi walk
TOTAL 45 minutes

TOTAL : 235 minutes cardio

friday: very light stretching (kneeling camel, leg lowering)
wednesday: light stretching (5 Ts)

TOTAL 2 day stretching

friday: weight lifting (bicep curls, squat, seated shoulder press)

wednesday: weight lifting (Chest Press (dumbbells), Squat, Row, Seated Shoulder Press, Curl)

TOTAL 2 day weights

GOALS MET :

scheduled fitness routine ~ stuck to everything planned (off mon and tues.. cardio 5x switching out biking and walking at least 2 mi... weights at least 2x)

encorporated tibetan stretches into fitness routine

235 minutes of cardio

schedule for w/e 4/30/04

friday ~ off (day off switched ~ was sick)

saturday ~ 3 mi around track; 4 mi bike ride ~ TOTAL 100 minutes Cardio
saturday ~ plie (x10), calf stretch/raise (x10) ~ TOTAL 1 day stretching

sunday ~ weights (all supersets done 2x each with 60 sec rest between) ~ TOTAL 1 day weights 25 min+

monday ~ 1 mile on treadmill ~ TOTAL 120 minutes Cardio
monday ~ the 5 minute stretch workout ~ TOTAL 2 day stretching

tuesday ~ 4 mi walk ~ TOTAL 200 minutes Cardio
tuesday ~ weights ~

wednesday ~ light cardio and stretch
wednesday ~ weights (first 4 supersets done 2x each with 60 sec rest between) ~ TOTAL 2 day weights 25 min+

thursday ~ cardio and weights

GOALS FOR THIS WEEK:

I will schedule a fitness routine and stick to it.

I will aim for 200 minutes of CARDIO this week. *good job!

I will schedule my weights and stetching better (and stick to it).

weights need to be for 25 minutes 3x a week; 8-12 reps, 2-3 sets.

hiya!!! youre very welcome!! hehehe


i see you are doing really great with your exercising!! whohooooo!! why dont you cmon and join my exercise challenge? its the countdown to summer exercise challenge!!! i know you would love it!! we're making great friends in there!!!!


hope to see ya soon!

I may just do that pammiejoe

cool!! ill see ya there!!


hope youre having a great weekend!!

I am.. we just got back from a walk.. its super gorgeous outside! were going to go for a bike ride in just a few minutes here.. its just so beautiful outside!

I hope youre having a great weekend too!

bought muscle and fitness HERS today and learned how to do a back extension

all of my stretches are tacked to my wall.. I do the 5 tibetan rites and 5 other ones i got from fitness magazine (5 minute workout for flexiblity).. also when i get done with my bike ride or walk I do plies and standing calf raises outside..

I recently learned you should do stretching AFTER you have done other things.. even if its just warming up for 5 minutes.. otherwise you can injure yourself.. i used to think those WERE your warm up

when we went to the track yesterday we saw a girl i know.. she talks alot.. so.. even though its mean.. we tried to stay on the other side of the track away from her. my husband kept saying comon she is catching up.. if she catches up we will never get done! I waved to her and smiled