Don't know how I managed to lose over the weekend. That almost never happens. I guess the jogging is paying off.
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2nd Week

Cardio (Jogged after Bill came home from work)
Brisk 5min warmup walk, then alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes, then brisk 5min cool down walk.

Back/Bi Workout (2 Sets, 12 reps ea)

Back
- Bent-over Dumbbell Row
- Bent-over Dumbbell Row w/Palms-In
- Lying Barbell Row

Biceps
- Barbell Curls
- Hammer Curls
- Concentration Curls
- Barbell Reverse Curl
- Alternate Hammer Curl

Excuse me while I get rid of some cobwebs in my gym journal. . . . .

Okay, I'm back.

Get ready journal. . . . 'cause I'll be back tomorrow with a plan to put you back to work

Woo-hoo!!

04/17/07
Today I'm feeling really tired for some reason. I thought about skipping my workout, just for a second. But I self-talked myself back to doing what I know I need to do.

Cardio
Brisk 5min warmup walk, then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes, then brisk 5min cool down walk.

Chest/Tri Workout (2 Sets, 12 reps ea)

Chest
- Around the Worlds
- Bent-Arm Dumbbell Pullover
- Dumbbell Bench Press
- Dumbbell Flyes
- Dumbbell Flyes with a twist

Triceps
- Dumbbell One Arm Triceps Ext.
- Lying Dumbbell Triceps Ext.
- Seated Bent-Over One-Arm Dumbbell Triceps Ext.
- Seated Dumbell Triceps Press

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Yesterday was my first day lifting but I forgot to come here and log it in. So I'll post it today

04/16/07

Cardio
Brisk 5min warmup walk, then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes, then brisk 5min cool down walk.

Back/Bi Workout (2 Sets, 12 reps ea)

Back
- Bent-over Dumbbell Row
- Bent-over Dumbbell Row w/Palms-In
- Lying Barbell Row

Biceps
- Barbell Curls
- Hammer Curls
- Concentration Curls
- Barbell Reverse Curl
- Alternate Hammer Curl

It's raining today so no run for me.

Workout
Shoulder/Leg routine (Don't have the time for details - hope to post later)

Hello --------- been a week since the last entry - come kick yourself in the butt and lets see some physical activity - almost said lets get physical Have a great weekend

Okay, so I'm back once again. My goal is to post my workouts as often as I can - Maybe I'll have to come here at the end of each week to post what I've done. But for now my goal is every workout day.
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Cardio
Brisk 5min warmup walk, then alternate jog/walk for 30 minutes, then brisk 5min cool down walk (Ped: 4miles)

200 Crunches

Back/Bi Routine

Back (5lbs, 2sets, 12reps)
- Bent-over Dumbbell Row
- Bent-over Dumbbell Row w/Palms-In
- Dumbbell Shrug
- Standing Dumbbell Upright Row

Biceps (10lbs, 2sets, 12reps)
- Barbell Curls
- Hammer Curls
- Concentration Curls
- Barbell Reverse Curl
- Alternate Hammer Curl

Had to cut down my cardio this morning for an appointment. Feeling pretty good today. Got lots of rest last night - so maybe I'll sneak in another jog this evening. AND my ketone stick shows puuuuuurple!
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Cardio
Brisk 5min warmup walk, then alternate jogging/walking for 25mins (Ped: 3miles)

200 Crunches

Chest/Tri Routine

Chest (5lbs, 2sets, 12reps)
- Bent-Arm Dumbbell Pullover
- Dumbbell Bench Press
- Dumbbell Flyes
- Dumbbell Flyes with a twist


Triceps (5lbs, 2sets, 12reps)
- Dumbbell One Arm Triceps Ext.
- Lying Dumbbell Triceps Ext.
- Seated Bent-Over One-Arm Dumbbell Triceps Ext.
- One Arm Pronated Dumbbel Triceps Ext.

Got my cardio in this morning (4miles) and will log my weight training in later tonight.
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Shoulder/Leg Routine

Shoulders (5lbs, 2sets, 12reps)
Arnold Dumbbell Press
Bent Over Dumbbell Rear Delt Raise
Dumbbell One Arm Up Right Row
Front Dumbbell Raise

Legs (10lbs, 2sets, 12reps)
Quads:
Dumbbell Rear Lung
Dumbbell Squat
Iron Cross

Glutes:
Stiffed-Legged Dumbbell Deadlift
Glute Kickback

Hamstrings:
Dumbbell Lunges
Flutter Kicks

Calves:
Calf Raise on a Dumbbell
Dumbbell Seated One-Leg Calf Raise
Rocking Standig Calf Raise

Jogged for 40mins (5.3miles)!!!!! My best jog yet!!!!

I realized for the first time that I HAVE to get more equipment in order to perform just the basic weight lifting exercises. For starters, I need to invest in a flat bench, Incline/decline bench and barbells with weights. So far I've been challenged with finding workouts for dumbbells because it's all I have.

Jog this morning went pretty well - considering the headache I have that just won't go away. I hope I'm not catching what Master Caleb has. Kentone stick is still purple this morning. My water intake has been really good for the past couple of weeks. I have to keep this up. Still champagne free
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Cardio
Brisk 5min warmup walk, then alternate jog/walk for 35 minutes, then brisk 5min cool down walk (Ped: 4.54miles)

200 Crunches/15 girlie pushups

Back/Bi Routine

Back (5lbs, 2sets, 12reps)
- Bent-over Dumbbell Row
- Bent-over Dumbbell Row w/Palms-In
- Dumbbell Shrug
- Standing Dumbbell Upright Row

Biceps (10lbs, 2sets, 12reps)
- Barbell Curls
- Hammer Curls
- Concentration Curls
- Barbell Reverse Curl
- Alternate Hammer Curl

Today is a off day. I cleaned the house, garage, and yard for 6hrs today - so I'll consider that my cardio for the day!

Rut row!!! Scooby would say this if he read your post lately - come on kick it in gear girl - love to hear your weight lose is going again but what about toning those fine abs again? Know your doing just not posting - keep making the world smile

What you're taking sounds good. It was suggested to me to get in at least 7 grams of fish oil. I usually get in 4. Unfortunately I rarely do things exactly right. Which should have you questioning yourself as to why you're asking my opinion. Other than that, once you're lifting regularly and intensely, I'd add in 5 grams of Creatine. I usually take mine right after training. I also take a multivitamin. Get in as many grams of protein as you weigh. Remember, you have to be eating enough calories and protein in order for muscles to grow.

I just looked at your last posted work-out. Lift heavier. If you can lift your son, you can lift heavier than that. Here is something to think about when lifting:

"In the gym.. Your goal isn't to find a weight that you can lift 10 times...
Your first goal is to find a weight that you CAN'T lift 10 times..
Your second goal is to lift that weight - 10 times...
Your third goal is to increase the weight, so you can return to the second goal..."

Okay, everyone. . . I'm ready to do this thing. . . for real this time

I've been lifting regularly and jogging over 4.5miles at least 5 times a week (I just haven't been posting here like I should). I started the "Slim-in-6wks" training by Debbie Siebers. So far it's hard work - but I'm up for the challenge. On Monday I plan to join a Slim in 6 Group on her website for motivation. Siebers suggest "Before" photos and then "After" photos at the end of the 6weeks. Here are my before images. . .




Hopefully in 6wks my abs/biceps/triceps will be more defined. Here I go!!!!!