Cardio 4/17/03
C1 W9 D60

Stairmaster
20MAS (intensity 1-6) plus 15 min. moderate. Felt good while I was doing it, but I am sooooo sore and stiff right now. After yesterday's LBWO and this morning, I can hardly walk up stairs!

ABS
Lying Ab machine
-12 x 25 lbs; 10 x 30; 8 x 35; 6 x 40; 12 x 35
Crunches on ball
2 sets of 12
Lower ab lifts w/ ball
2 sets of 12
Reverse crunches
1 set of 12

UBWO 4/18/03
C1 W9 D61 - 5 min. treadmill for warm-up

CHEST:
Incline Press
-12 x 2.5 plates; 10 x 3; 8 x 3.5; 6 x 3.5...started too heavy...couldn't up weight here; 12: 8 x 3, 4 x 2.5
Chest Press
-12 x 4 plates

SHOULDERS:
Lateral Raise
-12 x 35 lbs.; 10 x 40; 8 x 45; 6 x 50; 12 x 45
Shoulder Press
-12 x 2 plates (only 6 reps on left arm due to shoulder injury)

BACK:
Lat Pulldown
-12 x 35 lbs; 10 x 40; 8 x 45; 6 x 50; 12 x 45
HS Seated Row
-12 x 25

TRICEPS:
Cable Extension
-12 x 25 lbs; 10 x 30; 8 x 35; 6 x 40; 12 x 35
HS Tricep Dip
-12 x 25 lbs.

BICEPS:
Dumbbell Curls
-12 x 8 lbs. each arm; 10 x 10; 8 x 12; 6: 2x15,4x12; 6 x 10...started too heavy...couldn't get through all of last set.
Arm Curls
-12 x 2 plates

Felt very weak today, in general. Tried to up weights where I really wasn't ready to, so I was frustrated by the end of the workout.

Cardio 4/19/03
C1 W9 D62

Elliptical Trainer
Did 24MAS (addes extra 4-min. interval) plus 20 min moderate intensity. Didn't want to go today...but my DH convinced me to. Glad he did...felt good as soon as I started.

Will do abs video either later today or tomorrow.

Cardio 4/20/03
C1 W9 D63

Walk
Took my old route for a nice, long, mostly uphill walk today. Takes about 50 minutes to get to the top end of the walk (almost all of which is uphill to some degree), then another half-hour to 40 minutes to walk back down. Nice to get out of the gym and see the world a bit!

LBWO 4/21/03
C1 W9 D64 - 5 min. stairmaster for warm-up

QUADRICEPS
Quad Extension
-12 x 3.5 plates; 10 x 4; 8 x 4.5; 6 x 5; 12 x 4.5
45 degree Leg Press
-12 x 140 lbs.

HAMSTRINGS
DB Deadlifts
-12 x 5lbs. each hand; 10 x 10; 8 x 15; 6 x 20; 12 x 15
Lying Leg Curl
-12 x 5 plates

FULL LEGS
Lying Sled Leg Press
-12 x 6.5 plates; 10 x 7; 8 x 7.5; 6 x 8; 12 x 7.5

CALVES
Standing Calf machine
-12 x 1.5 plates; 10 x 2; 8 x 2.5; 6 x 3; 12 x 2.5
Standing DB raises
-12 x 10 lbs each hand...increase next time

UBWO 4/23/03
C1 W10 D66 - 5 min. treadmill for warm-up

CHEST
HS Chest Press
-12 x 30 lbs.; 10 x 35; 8 x 40; 6 x 45; 12 x 40
HS Incline Press
-12 x 35 lbs.

SHOULDERS
Lateral Raise
-12 x 35 lbs.; 10 x 40; 8 x 45; 6 x 50; 12 x 45
Shoulder Press
-12 x 2 plates...still feel like I need to be careful with this one...shoulder is still not yet healed from pulled muscle 2.5 weeks ago.

BACK
HS Seated Row
-12 x 25 lbs.; 10 x 30; 8 x 35; 6 x 40; 12 x 35
Lat Pulldown
-12 x 45 lbs.

TRICEPS
Cable pushdown
-12 x 30 lbs.; 10 x 35; 8 x 40; 6 x 45; 12 x 40
HS Tricep Dip
-12 x 55 lbs.

BICEPS
Hammer Curls
-12 x 5 lbs.; 10 x 8; 8 x 10; 6 x 12; 12 x 10
Preacher DB Curls
-12 x 8 lbs., each arm

This was the first UBWO in a while that felt really good!!

Cardio 4/24/03
C1 W10 D67

Stairmaster
Did 20MAS (intensity 1-6) plus 10 minutes moderate.

ABS
Lying Ab Machine
-12 x 25 lbs., 10 x 30; 8 x 35; 6 x 40; 12 x 35
Seated Ab Machine
-12 x 50 lbs.
Oblique Machine
-3 sets of 12 x 60 lbs., each side
Exercise ball crunches
-12 held for 1 second; 10 for 2 seconds.; 8 for 3 seconds; 6 for 4 seconds; 12 for 3 seconds
Crunches
-12 basic crunches

Wow Rachel!!

looks like you are moving some great weights girl!!!

keep up the awesome work... abs, legs,butt and everything else of steel by June 30!!

yehah!!!

have a good one!
j

Thanks for stopping by, deze!

Quote:

abs, legs,butt and everything else of steel by June 30!!

You said it! Though this morning I feel more like I have legs of jello. Very good LBWO...

LBWO 4/25/03
C1 W10 D68

QUADS
Leg Extension
-12 x 4 plates; 10 x 4.5; 8 x 5; 6 x 5.5; 12 x 5
45 degree leg press
-12 x 180 lbs.

HAMSTRINGS
Straight leg/Straight back deadlifts w/ DB
-12 x 8 lbs (each hand); 10 x 10; 8 x 15; 6 x 20; 12 x 15
Step-ups
-12 each leg - no extra weight

FULL LEG
Lying Leg Press
-12 x 7 plates; 10 x 7.5; 8 x 8; 6 x 8...tried to do 8.5 here, but it was too much; 12 x 7.5

CALVES
Standing Calf Raise
-12 x 2 plates; 10 x 2.5; 8 x 3; 6 x 3.5; 12 x 3

Totally exhausted now. Do I really still have to go to work?!

Cardio 4/26/03
C1 W10 D69

Stairmaster
20MAS (intensity 1-6) plus 10 minutes moderate at 3 intensity
Treadmill
15 min. moderate/cool-down

ABS
Lying Ab machine
-12 x 25lbs; 10 x 30; 8 x 35; 6 x 40; 12 x 35
Seated Ab machine
-12 x 50lbs
Oblique twist machine
-3 sets of 12 x 70 lbs, each side
Reverse crunches
-3 sets of 12

Cardio 4/27/03
C1 W10 D70

Beautiful day here today. Finally looking and feeling like spring! Went hiking in two different places:

-Hiked up the Rim trail and down the Gorge trail at Buttermilk State Park - the Rim trail is very difficult, all very steep, took about 20 minutes total. Coming back down was mostly stairs...hurt my knees! Took about 25 minutes.

-Hiked the lower trail at Taughannock State Park - this is mostly flat, an easy hike. Took about 40 minutes total.

UBWO 4/28/03
C1 W11 D71 - 5 min. treadmill for warm-up

CHEST
HS Incline Press
-12 x 30 lbs.; 10 x 40; 8 x 45; 6 x 50; 11 x 45
Chest Press
-12 x 4 plates

SHOULDERS
Lateral Raise
-12 x 35 lbs.; 10 x 40; 8 x 45; 6 x 50; 12 x 45
Shoulder Press
-12 x 2 plates

BACK
HS Seated Row
-12 x 35 lbs.; 10 x 40; 8 x 45; 6 x 50; 12 x 45
Lat Pulldown
-12 x 45 lbs.

TRICEPS
Cable pushdown
-12 x 35 lbs.; 10 x 40; 8 x 45; 6 x 50; 11 x 45
Tricep Kickbacks
-12 x 8 lbs., each arm

BICEPS
DB Curls
-12 x 8lbs.; 10 x 10; 8: 5x12, 3x10; 6: 2x12; 4x10; 12 x 8...so frustrating! I can do the full pyramid set, all reps, if I start with 5 lbs, but when I start with 8, it completely kills my arms before I even finish the third set!

Cardio 4/29/03
C1 W11 D72

Elliptical Trainer
Did 20 MAS (increased amount of resistance used since last time) plus 10 min. moderate/cool-down.

ABS
Lying Ab Crunch machine
-12 x 30lbs; 10 x 35; 8 x 40; 6 x 45; 12 x 40
Seated Ab Crunch machine
-12 x 50 lbs.
Oblique twist machine
-3 sets of 12 reps at 70 lbs, each side

Cute kitty!



It's a total of 40 pounds! So that's pretty impressive. But the notation of whether you are using dumbbells or a barbell lets the reader know whether to multiply by 2 for DB's. Most people also include the weight of the barbell as well in their totals. And a "plate" in bodybuilder speak is 45 pounds. Hope all that helps, let me know if I can help again, I'd be glad to

My biceps always seem to be toasted after triceps too, just thought I'd share so you don't feel alone in your struggle to do curls I had a helluva time myself today doing em.

I'll definitely come to you next time I have more questions! That's my cat Mora, by the way. Her name means "blackberry" in Italian.

Been a bit off track with recording workouts lately...but luckily it has just been the recording part! I've been keeping up the workout schedule. Now, to update...

LBWO 4/30/03
C1 W11 D73

QUADS
Lying Leg Press
-12 x 7 plates; 10 x 7.5; 8 x 8; 6 x 8.5; 12 x 8
Leg extension
-12 x 5 plates

HAMSTRINGS
DB Deadlifts
-12 x 20 lbs.; 10 x 30; 8 x 40; 6 x 50; 12 x 40
Lying leg curls
-12 x 4 plates

CALVES
Standing calf raises
-12 x 2 plates; 10 x 2.5; 8 x 3; 6 x 3.5; 12 x 3
Calf raises on leg press
-12 x 6 plates

Was in a bit of a hurry this morning, so I condensed the workout a bit. Still felt like a good one, though. Legs were very shaky and weak all day!


UBWO and Cardio 5/3/03
C1 W11 D76

Doubled up on the workout today, as I had to skip working out yesterday morning due to early appointment.

CHEST
Chest Press
-12 x 3.5 plates; 10 x 4; 8 x 4.5; 6 x 5; 11 x 4...felt very weak here this morning
DB Incline Press
-12 x 20 lbs.

SHOULDERS
Lat Raise
-12 x 35 lbs; 10 x 40; 8 x 45; 6 x 50; 12 x 45
Shoulder Press
-12 x 2.5 plates

BACK
HS Seated Row
-12 x 35 lbs; 10 x 40; 8 x 45; 6 x 50; 12 x 45
Lat Pulldown
-12 x 45 lbs.

TRICEPS
Cable extension
-12 x 35 lbs; 10 x 40; 8 x 45; 5 x 50; 12: 8x45, 4x40
HS Tricep dip
-12 x 55 lbs.

BICEPS
DB Curls
-12 x 10 lbs; 10 x 16; 8 x 20; 6 x 24; 12 x 20
Arm Curls
-12 x 2 plates

ABS
Lying Ab Crunch machine
-12 x 30 lbs; 10 x 35; 8 x 40; 6 x 45; 12 x 40
Seated Ab Crunch machine
-12 x 50 lbs.
Oblique twist machine
-3 sets of 12 x 70 lbs, each side

CARDIO
-20 MAS on the stairmaster, plus 10 minutes moderate (2-6 intensity level on stairmaster)
-15 min. moderate/cool-down on treadmill

Cardio 5/4/03
C1 W11 D77

Went for approx. 1-hour long hike (about half of it very strenuous and uphill/stairs). Beautiful day!!! So glad the trails are finally (officially!) open again.

Tomorrow is the last day my gym will be open. Gotta figure out what I'm going to do for the rest of the LAST WEEK of my first BFL challenge!!! I think I've got a new gym picked out. I'll get a membership tomorrow evening, so that I can continue seamlessly on Tuesday morning.