October 11, 2004...........Monday

40 minutes on elliptical machine, and tomorrow will be weight lifting.

October 12, 2004...................Tuesday...........................

10 minute warm-up on the bike......................................

Cable Chest Flyes.....10 lbs...10 reps.....7.5 lbs..15 reps....5 lbs....20 reps...................................................

Standing Leg Curls.....22.5 lbs...10 reps...17.5 lbs...15 reps...12.5 lbs....20 reps....Brian upped the weights a bit on this, and I actually thought my legs would fall off.......

2 minutes on the bike level 14.......................................

Biangular lat row...64 lbs...10 reps...58 lbs...15 reps...50 lbs...20 reps.................................................................

Leg Press...200 lbs..10 reps...140 lbs...15 reps..90 lbs...20 reps.................................................................

EFX (elliptical)...Level 10, like walking thru mud. 2 mins.

Lateral Raise..30 lbs..10 reps..20lbs...15 reps..10 lbs..20 reps.................................................................... .......

Wall lunges..8 lbs. weighs 10 reps..5 lbs..12 reps..no weights..15 reps.......................................................

Hyper Extension...10 lbs. weights 12 reps 3 times.........

Hammer strength ABS..10 lbs..10 reps..3 times............

Okay this was my workout for the day, and I'm drinking my L-glutimine, cause every single muscle I have is screaming

Looks like you had another good work out today Joan. Time for a nap??? I am heading for the l-glutamine and protein.

Keep up the good work--no one will know who you are when they come to Joansville!!! Have a great day!! Hugs-

October 13, 2004...............Wednesday..........................

30 minutes on the elliptical.
10 minutes on the bike.

Good going Joan--I don't see how you can do that so long on the elliptical---- Kills me----Tomorrow is weight lifting and pilates again for me again. Still waitin for a whoosh fairy to stop by here. LOL

October 14, 2004..............Thursday..............................

Elliptical machine 40 minutes, and a quart of water

It is always so nice to come in here and see someone else being persistent. You keep me going Joan.

I am SORE--Need more L-glutamine and a Hot shower.

Have a good day lifting with Lucifer tomorrow. Hugs

October 15, 2004.................Friday................................

10 minutes warm-up on bike.........................................

Low Cable Chest Flyes....7.5 lbs..10 reps....5 lbs...15 reps...2.5 lbs......20 reps................................................

Wall Lunges...8 lb. hand weights...10 reps...no weights 20

Bike Intervals level 14...2 minutes, and I was huffing......

Bi-Angle Lat Pull...84 lbs..10 reps...72 lbs...15 reps...60 lbs....20 reps..............................................................

Standing Leg Curls...25 lbs...10 reps...20 lbs..15 reps..15 lbs....20 reps..........Brian did up the weight on this one again................................................................... ........

EFX (Elliptical)...Level 10 for 2 minutes, doing 130 strides per minute........................................................

Leg Press...210 lbs...10 reps...150 lbs..15 lbs..100 lbs..20 reps.................................................................

Clean & Press, now this was a new one and I as so bad at it that I can't even count what I did as even one rep. Not even going to try and explain this, until I can actually do some honest reps..........

Hyper extension...3 sets of 15 holding a 10 lb weight to mychest.......OhYEAH

AB CRUNCHES...10 lbs weight 3 sets 10 each.................

Today's workout was no doubt the best I've ever done, but of course I say that just about everyday I lift those weight I was very tired when I was finished today and when I got home and got ready for my shower I didn't know if I could lift my feet over the tub Drinking the L-glutimine like there is no tomorrow. Thanks God I have the next two days off.

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October 18, 2004...........Monday, Oh Monday

35 minutes on elliptical machine.
10 minutes on bike. Total cardio workout 45 minutes. Shoulder is some better, well I should say much better than it was over the weekend. Tomorrow I will lift weights again, so will talk with Brian before doing this, can't have my arms not working.

October 19, 2004...............Tuesday...............................

10 minutes on elliptical to warm up, and trust me that doesn't take long. Did the last five minutes with the ramp all the way up and the resistance and level 2, hey I'm no dummy.

Low Cable Chest Flyes..7.5 lbs..10 reps...5 lbs..15 reps...2.5 lbs....20 reps..................................................

Wall Lunges...8 lb weight 15 reps..no weights 20 reps.....

Bike 2 minutes Level 14, puff, puff, .........breathing hard.

Bi-Angular lat. pull....84 lbs...15 reps..96 lbs...12 reps...96 lbs....10 reps..................................................

Standing Leg Curls...25 lbs..10 reps...20 lbs...15 reps...15 lbs...20 reps..............my legs were so darn tired

EFX (elliptical) 2 minutes Level 10...breathing very hard

Leg Press...140 lbs..20 reps....3 sets, the second 10 reps were always done with my feet close together and my knees touching. Talk about a killer.

Upright rows...3 sets...12 lbs....10 reps each set.............

Hyper Extension no disc today, but 3 sets 15 reps each..

Ab crunches 3 sets of 10 with 10 lbs of weight.


Okay this is how it went today. I feel really good considering we did change the workout up due to the right shoulder. Got the ole ''high five'' after we were finished.

Way to go Joan--

Congrats on getting rid of the dastardly "clean and Press." Love it!!!! FUNNY!!!!

Tomorrow looks like we both will be riding or elliptically high!! The computer fairy arrived and fix the computer while we slept. Imagine that.

Wow... your doin wonderful! Sorry about your shoulder. Hope it heals quickly... hugs

October 20, 2004..............Wednesday............................

30 minutes on elliptical, with full ramp for 15 minutes, and resistance set at 3. OUCH!!!

10 minutes on bike, doing 2 miles total. Resistance set at 5, RPM's were running 75-80.

Thanks Linda for stopping by.

October 22, 2004................Friday.................................

Mile and a half on the bike to warm up, about 7 minutes.

Low Cable Chest Flyes....10 lbs..10 reps...7.5 lbs..15 reps......5 lbs....20 reps..................................................

Wall Lunges...First 15 holding 10 lbs weights...second 20 reps holding 5 lb. weights...............................................

Bike Level 14 for 2 minutes, like peddling throught mud.

Bi-Angle Lat. Putt...84 lbs..15 reps...96 lbs..12 reps...96 lbs...10 reps, very slow movement which make the muscles burn like crazy..

Standing Leg Curl...25 lbs...10 reps...20 lbs..15 reps..15 lbs...20 reps..............................................................

EFX (Elliptical) 2 minutes Level 10

Leg Press, now with these the first 10 are done with feet wide apart, the second 10 are done with feet closer together, 150 LBS.
20 reps 3 times....

Hyper Extension, holding a 10 pound weight 3 set, 15 reps each set.

AB Crunch..3 set, 10 lb. weight 10 reps...

I am so tired after today workout, I really think this has been the hardest workout I've ever had, and that is due to the slow reps that Brian has me doing, it is a 3 second up count and 3 second count on the way down. Murder!!!!!!

You are just doing awesome! I decided it is high time I get myself back together and so I am restarting my workout tuesday... wish me well