Right now I'm doing the walk away the pounds videos. I'm kinda between the 1 mile and 2 mile . The 1 mile is almost too easy for me . I can do it in one setting and I don't really feel the muscles working like when I first started doing it . The 2 mile I have to split in two sections and feel its a tad too hard. Maybe I should do the 1 mile twice a day ? Off to walk .

walked one mile
did another mile before supper.

Did the walk away the pounds 2 mile walk today . Had to pause it and take a break about 17 minutes into it . But I had to do that when I first started with the 1 mile tape too. I trying to add a few minutes everyday , hopefully by May I'll be able to go through the 2 mile with no breaks.

I found the most interesting website last night. http://www.stumptuous.com/weights.html Its all about weight lifting for women . I went out and bought some weight plates and a dumbell handle ( probably 12 pounds all together) and tried some bicept curls last night. I could only do 12 . I'm going to look for some beginner split routines online today and add them to my work out .

I made it all the way through the 2 mile tape with no breaks . I feel good , thirsty , sweaty , but good. I still need to add in the weight training .

did upper body today,
dumbbell bench press
3 sets of 10 with 8lb weights
bent over row
3 sets of 10 with 8lb weights
incline bench press
3 sets of 10 with 8lb weights
pullover
3 sets of 10 with just one of the 8lb weights
shoulder press
3 sets of 10 with 8lb weights
one arm lateral raise
2 sets of 10 with 8lb weights
one arm tricept extentions
3 sets 10 with 8lb weights
curl
3 sets of 10 with 8lb weights
shrug
3 sets of 10 with 8lb weights

The pullovers and the lateral raise felt like they were engaging muscles that were covered in cobwebs .

Did the 2 mile walk tape straight through .
Dumbbell Squat 3 sets of 10 with 8lb dumbbells.Not able to go down as far as I want and keep form so I went as far as I could while keeping form.
Dumbbell Straight Leg Deadlift 3 sets of 10 with 8lb dumbbells. did ok with these.
Dumbbell Lunge 3 sets of 10 with 8lb dumbbells. again not able to go as low as the instructions and a bit shaky on my knees.Just did it as close as I could while still keeping form.
Dumbbell Single Leg Calf Raise 3 sets of 10 with 8lb dumbbells.These really burn make my legs feel like jello afterwards.
Lever Seated Crunch 3 sets of 10 with 8lb dumbbells. I do not have this equipmentso I modifyed by sitting in a straight back chair and holding the dumbbells on my shoulders. I can't do a regular crunch laying on the floor yet.
Dumbbell Side Bend 3 sets of 10 with 8lb dumbbells.These were really easy next time I'll bump up to the 13lb weights.

Took today off.

I should not have taken yesterday off . My legs and back got so stif I had to use bengay before bed then spent half an hour shivering before I could fall asleep. If I skip the walking it feels like my joints need oiling , it was even that way before I added the weights.

Did the 2 mile tape already will do the upper body work-out this evening.

last time I did this I had to get hubby to put my hair back up in a pony tail afterwards , this time I managed it all by myself lol.
Dumbbell Curl 3 set of 10 with the 13lb weights Very challenging my arms felt crampy afterwards.
Dumbbell One Arm Triceps Extension 1 set of 10 with 13# 2 sets of 10 with 8# still too difficult to do all 3 sets with the 13 #
Dumbbell Bench Press 3 sets of 10 with 8#
Dumbbell Bent-over Row 3 sets of 10 with 8#
Barbell Pullover 3 sets of 10 with one 13# was suprised bumping the weight up was not as hard as I thought it would be .
Dumbbell Shoulder Press 3 sets of 10 with 13#
Dumbbell One Arm Lateral Raise 2 sets of 10 with 8# These are very hard for me .
Dumbbell Shrug 3 sets of 10 with 13# These are still easy even with bumping the weight up to 13lbs

Did the 2 mile walk tape . It is still pretty challenging to me .


Seated Crunch 3 sets of 10 8#


Dumbbell Straight Leg Deadlift 3 sets of 10 10#

Dumbbell Squat 3 sets of 10 10#

Dumbbell Single Leg Calf Raise 3 sets of 10 10#

work out took 15 minutes , drank protien shake , did about 8 minutes of the walking tape as a light recovery work out.

Did my two my walk tape but it kicked my butt , actually the backs of my thighs more than my butt . I did not do any stretches yesterday before or after my lower body workout . I guess that is why the walk tape hurt so much today . I'm going to cool down a bit then try to find my yoga tape and do that before I do upper body this evening.

Doh' the site that I am getting my weight exercises from has several stretches too. I had just never looked at them til today airhead sometimes. anyway I did the lower body stretches and feel better . I'll do the upper body stretches right after my workout tonight. still need to find the yoga tape though . I'd like to add yoga in on the days I take off from weights.



found this on a website I'm going to try it .

bench press max 75 so my work out weight is 45
bent over row 55 max my work out weight is 33
barbell shoulder press max 65 work out weight is 40
laterial raise maximum is 23 work out weight 13
one arm tricep extentions max 15 is max workout weight is 9
shrug max is 53 on each dumbell workout is 33
bicep barbell curl max 55 workout weight 33

finding all those max weights tired me out so I'm going to skip the upper body workout today.

Recheck these April 2nd

My off day . I will try to figure out my max lifts for lower body tonight . Got into some shorts today that were uncomfortably tight a few months ago , today they fit just right

Did the 2 mile walk . Since I did not do it yesterday, today I will figure out my max for the lower body work out .
max lift for SUMO STYLE deadlift 105 workout weight 63
Max lift for Dumbbell Squat 43 on each side workout weight 25
max lift for Dumbbell Side Bend 53 work out weight is 31
max lift for Dumbbell Single Leg Calf Raise 53 work out weight is 31

Recheck this april 4th

I made a really DUMB mistake last night. My hubby was helping me find all my max weights for lower body . He was putting plates on dumbbells for me and I got bored and went to try the sumo deadlift with the barbell again. I did not look at the weights on it , did not pay attention at all. Hubby had added more weight to it so he could try it cause we were done with the barbell for me. So I tried to deadlift it and it was 140lbs . High on the inside of my left thigh hurt immediately after trying to lift it . I could not get it off the ground. I did several stretches afterwards and today its still sensitive but not hurting. Last night everytime I sat down or stood up it screamed at me. I will however count the pounds on the barbell and dumbell before I try lifting them.

Did my two mile walk . Its getting slightly easier but not easy yet.

upper body workout
3 sets of 10 for all exercises
bench press 45#
shoulder press 40#
bicep curl barbell 33#
lateral raise 8#
tricep extension 8#
bent over row 33#
shrug 33#

had to stop in middle of bent over rows felt nauseas

Did my two mile walk away the pounds tape today. Trying to get some cleaning done too. will do lower body weight work out this evening.

3 sets of 10 all exercises

non weighted crunches
dumbell side bend 33#
dumbell single leg calf raise 33#
dumbell squat 23#
barbell sumo deadlifts 60#

walked to the 2mile walking tape,

Last night I tried my tae-bo tape lol not there yet the instructional video kicked my butt. Did the two mile walk tape today.
3 sets of 10 all exercises
Barbell Curl 33#
Barbell Bench Press 45#
Dumbbell Bent-over Row 33#
Dumbbell Lateral Raise 8#
Dumbbell Triceps Extension 8#
shoulder press 40#
shrug 33#