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  #61   ^
Old Thu, Apr-22-04, 02:47
LMK's Avatar
LMK LMK is offline
Senior Member
Posts: 1,405
  
Plan: Atkins
Stats: 232/219.4/210 Female 5 foot 11 inches
BF:
Progress: 57%
Location: South Devon, UK
Default
April 22 -

fasted 20 MAS:
step aerobics

fasted weight workout (c. 25 minutes):
opposite arm and leg raise 0kg - 2/10
incline fly 3kg - 2/10
pushup 0kg - 2/10
row and kickback 2kg - 2/10
curl and punch 3kg - 2/10
duck and squat toe raise 3kg - 2/10
seated inner leg lift 0kg - 2/10
bent-leg raise 0kg - 2/10
leg extension band - 2/10
standing press back band - 2/10
alternating twisting crunch 0kg - 2/10
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  #62   ^
Old Mon, Apr-26-04, 08:35
LMK's Avatar
LMK LMK is offline
Senior Member
Posts: 1,405
  
Plan: Atkins
Stats: 232/219.4/210 Female 5 foot 11 inches
BF:
Progress: 57%
Location: South Devon, UK
Default
April 23 -

half hour or so walk around Dartington gardens

yoga - dozen a day
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  #63   ^
Old Mon, Apr-26-04, 10:10
LMK's Avatar
LMK LMK is offline
Senior Member
Posts: 1,405
  
Plan: Atkins
Stats: 232/219.4/210 Female 5 foot 11 inches
BF:
Progress: 57%
Location: South Devon, UK
Default
April 26 -

20 MAS - step aerobics
not fasted, alas!

yoga tonight - dozen a day
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  #64   ^
Old Tue, Apr-27-04, 04:31
LMK's Avatar
LMK LMK is offline
Senior Member
Posts: 1,405
  
Plan: Atkins
Stats: 232/219.4/210 Female 5 foot 11 inches
BF:
Progress: 57%
Location: South Devon, UK
Default
April 27 -

10MAS (all fasted) step aerobics
24 minutes weights
opposite arm and leg raise 0kg - 2/10
incline fly 3kg - 2/10
pushup 0kg - 2/10
row and kickback 2kg - 2/10
curl and punch 3kg - 2/10
10MAS step aerobics
duck and squat toe raise 3kg - 2/10
seated inner leg lift 0kg - 2/10
bent-leg raise 0kg - 2/10
leg extension band - 2/10
standing press back band - 2/10
alternating twisting crunch 0kg - 2/10
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  #65   ^
Old Wed, May-12-04, 02:54
LMK's Avatar
LMK LMK is offline
Senior Member
Posts: 1,405
  
Plan: Atkins
Stats: 232/219.4/210 Female 5 foot 11 inches
BF:
Progress: 57%
Location: South Devon, UK
Default
Wow - I have to update my gym log. Here goes:

April 28:
20MAS
yoga (dozen a day)

April 29:
fasted 20MAS
10MAS (all fasted)
24 minutes weights
opposite arm and leg raise 0kg - 2/10
incline fly 3kg - 2/10
pushup 0kg - 2/10
row and kickback 2kg - 2/10
curl and punch 3kg - 2/10
duck and squat toe raise 3kg - 2/10
seated inner leg lift 0kg - 2/10
bent-leg raise 0kg - 2/10
leg extension band - 2/10
standing press back band - 2/10
alternating twisting crunch 0kg - 2/10
yoga (dozen a day)

May 4:
20MAS

May 5:
20MAS

May 6:
20MAS

May 12:
20MAS
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  #66   ^
Old Tue, Jun-01-04, 18:59
LMK's Avatar
LMK LMK is offline
Senior Member
Posts: 1,405
  
Plan: Atkins
Stats: 232/219.4/210 Female 5 foot 11 inches
BF:
Progress: 57%
Location: South Devon, UK
Default
more updating to do in here:

May 13
10MAS - UBW - 10MAS - LBW
yoga (dozen a day)

May 14
20 MAS

May 25
35' aerobics (Kathy Smith)
after dinner walk (c. 20 minutes)

May 27
35' aerobics (Kathy Smith)

May 29
30' walk ~ 3.5 mph, some leg and ab work
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  #67   ^
Old Tue, Jun-01-04, 19:05
LMK's Avatar
LMK LMK is offline
Senior Member
Posts: 1,405
  
Plan: Atkins
Stats: 232/219.4/210 Female 5 foot 11 inches
BF:
Progress: 57%
Location: South Devon, UK
Default
Today's effort:

am fasted workout - 1 hour:

10 minutes aerobics - jogging/walking
300 crunches - front, reverse, R side, L side

2 minutes aerobics - jumping jacks (some of them modified )
2 minutes toning - squats

2 minutes aerobics - skip rope
2 minutes toning - squat kicks

2 minutes aerobics - jog in place
2 minutes toning - rear lunges

2 minutes aerobics - pendulum
2 minutes toning - R hamstring curls

2 minutes aerobics - jumping side to side
2 minutes toning - L hamstring curls

2 minutes aerobics - knees up
2 minutes toning - R roundhouse kicks

2 minutes aerobics - kicks
2 minutes toning - L roundhouse kicks

2 minutes aerobics - grapevine
2 minutes toning - plies

3 minutes cooldown - walking

===

pm workout

35 minutes aerobics - Kathy Smith
20 minutes LBW - Kathy Smith
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  #68   ^
Old Thu, Jun-03-04, 20:53
LMK's Avatar
LMK LMK is offline
Senior Member
Posts: 1,405
  
Plan: Atkins
Stats: 232/219.4/210 Female 5 foot 11 inches
BF:
Progress: 57%
Location: South Devon, UK
Default
OOOPSY - time for an update - I forgot to post in here yesterday.

June 2 -

am fasted workout - 1 hour:

10 minutes aerobics - jogging/walking
300 crunches - front, reverse, R side, L side

2 minutes aerobics - jumping jacks (some of them modified )
2 minutes toning - regular pushups

2 minutes aerobics - skip rope
2 minutes toning - pushups - wide arms

2 minutes aerobics - jog in place
2 minutes toning - pushups - close arms

2 minutes aerobics - pendulum
2 minutes toning - chair dips (ouch!!)

2 minutes aerobics - jumping side to side
2 minutes toning - tricep kickbacks

2 minutes aerobics - knees up
2 minutes toning - upright rows

2 minutes aerobics - kicks
2 minutes toning - lateral pulls

2 minutes aerobics - grapevine
2 minutes toning - bicep curls

3 minutes cooldown - walking

===

pm workout

20 minutes UBW - Kathy Smith
37 minutes hi/lo interval training - Kathy Smith


June 3 (today )

am fasted workout - 1 hour:

10 minutes aerobics - jumping rope/boxing (Kathy Smith)
150 crunches - front, reverse, R side, L side
-my abs were SO SORE this morning - i could barely lift my head - so i did half of my usual - back to 300 tomorrow

2 minutes aerobics - jog in place
2 minutes toning - squats

2 minutes aerobics - skip rope
2 minutes toning - squat kicks

2 minutes aerobics - jumping jacks (some of them modified)
2 minutes toning - rear lunges

2 minutes aerobics - jumping side to side
2 minutes toning - hamstring curls

2 minutes aerobics - pendulum
2 minutes toning - inner thigh lifts

2 minutes aerobics - knees up
2 minutes toning - R leg roundhouse kicks

2 minutes aerobics - kicks
2 minutes toning - L leg roundhouse kicks

2 minutes aerobics - grapevine
2 minutes toning - plies

3 minutes cooldown - walking

===

pm workout

60 minutes - Alpha aerobics (AFAA)
-this was off of a new DVD I got with something like 12 hours of fitness routines on it - boy was it CRAP! - the second half hour I did was a good workout, but the soundtrack dropped out after about 5 minutes - and the rest of the half hour was just a click track - SWEAR TO GAWD!

===

after-dinner walk - c. 30 minutes
Last edited by LMK : Fri, Jun-04-04 at 18:29.
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  #69   ^
Old Fri, Jun-04-04, 18:27
LMK's Avatar
LMK LMK is offline
Senior Member
Posts: 1,405
  
Plan: Atkins
Stats: 232/219.4/210 Female 5 foot 11 inches
BF:
Progress: 57%
Location: South Devon, UK
Default
Today's workouts felt great!

am fasted workout - 1 hour:

10 minutes aerobics - jogging/walking
300 crunches - front, reverse, R side, L side

2 minutes aerobics - jumping jacks (some of them modified )
2 minutes toning - regular pushups

2 minutes aerobics - skip rope
2 minutes toning - chest flies - 5 lbs.

2 minutes aerobics - jog in place
2 minutes toning - upright rows - 8 lbs.

2 minutes aerobics - pendulum
2 minutes toning - reverse flies - 5 lbs.

2 minutes aerobics - jumping side to side
2 minutes toning - R and L french curls - 5 lbs.

2 minutes aerobics - knees up
2 minutes toning - combination french curls - 8 lbs.

2 minutes aerobics - kicks
2 minutes toning - bicep curls - 8 lbs.

2 minutes aerobics - grapevine
2 minutes toning - hammer curls - 8 lbs.

3 minutes cooldown - walking

===

pm workout

20 minutes UBW - Kathy Smith
35 minutes aerobics - Kathy Smith
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  #70   ^
Old Sat, Jun-05-04, 15:51
LMK's Avatar
LMK LMK is offline
Senior Member
Posts: 1,405
  
Plan: Atkins
Stats: 232/219.4/210 Female 5 foot 11 inches
BF:
Progress: 57%
Location: South Devon, UK
Default
am fasted workout - 1 hour:

10 minutes aerobics - walking on treadmill, 3.5 mph, 5% incline
300 crunches - front, reverse, R side, L side

2 minutes aerobics - walking on treadmill, 4 mph, 1% incline
2 minutes toning - squats

2 minutes aerobics - walking on treadmill, 4 mph, 1% incline
2 minutes toning - front kicks

2 minutes aerobics - walking on treadmill, 4 mph, 1% incline
2 minutes toning - rear lunges

2 minutes aerobics - walking on treadmill, 4 mph, 1% incline
2 minutes toning - hamstring curls

2 minutes aerobics - walking on treadmill, 4 mph, 1% incline
2 minutes toning - squats/side kicks

2 minutes aerobics - walking on treadmill, 4 mph, 1% incline
2 minutes toning - forward side kicks

2 minutes aerobics - walking on treadmill, 4 mph, 1% incline
2 minutes toning - plies

2 minutes aerobics - walking on treadmill, 4 mph, 1% incline
2 minutes toning - inner thigh press

===

pm workout

20 minutes LBW - Kathy Smith
37 minutes aerobics - Kathy Smith
-20 minutes interval training
-17 minutes jump rope - hard but GOOD!
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  #71   ^
Old Tue, Jun-08-04, 07:53
LMK's Avatar
LMK LMK is offline
Senior Member
Posts: 1,405
  
Plan: Atkins
Stats: 232/219.4/210 Female 5 foot 11 inches
BF:
Progress: 57%
Location: South Devon, UK
Default
Took Sunday, June 6, off. This is my workout for yesterday, June 7:

am fasted workout - 1 hour:

10 minutes aerobics - kickboxing
300 crunches - front, reverse, R side, L side

2 minutes aerobics - jumping rope
2 minutes toning - regular pushups

2 minutes aerobics - jumping rope
2 minutes toning - chest flies - 8 lbs.

2 minutes aerobics - jumping rope
2 minutes toning - upright rows - 8 lbs.

2 minutes aerobics - jumping rope
2 minutes toning - reverse rows - 8 lbs.

2 minutes aerobics - jumping rope
2 minutes toning - R and L french curls - 8 and 5 lbs.

2 minutes aerobics - jumping rope
2 minutes toning - chair dips

2 minutes aerobics - jumping rope
2 minutes toning - bicep curls - 8 lbs.

2 minutes aerobics - jumping rope
2 minutes toning - hammer curls - 8 lbs.

3 minutes cooldown - walking

===

pm workout

15 minute ab workout
26 minute low impact aerobics
17 minutes Kathy Smith's jumping rope (hard! but I love it )
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  #72   ^
Old Tue, Jun-08-04, 21:29
LMK's Avatar
LMK LMK is offline
Senior Member
Posts: 1,405
  
Plan: Atkins
Stats: 232/219.4/210 Female 5 foot 11 inches
BF:
Progress: 57%
Location: South Devon, UK
Default
am fasted workout - 1 hour:

10 minutes aerobics - 10MAS
300 crunches - front, reverse, R side, L side

2 minutes aerobics - jumping jacks
2 minutes toning - squats

2 minutes aerobics - skipping rope
2 minutes toning - front kicks

2 minutes aerobics - jogging
2 minutes toning - rear lunges

2 minutes aerobics - pendulum
2 minutes toning - hamstring curls

2 minutes aerobics - jumping side to side
2 minutes toning - R leg side lift

2 minutes aerobics - knees up
2 minutes toning - L leg side lift

2 minutes aerobics - kicks
2 minutes toning - R inner thigh lift

2 minutes aerobics - grapevine
2 minutes toning - L inner thigh lift

3 minutes - cool down aerobics/stretch

===

pm workout

20 minutes LBW - Kathy Smith
35 minutes aerobics - Kathy Smith
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  #73   ^
Old Thu, Jun-10-04, 06:20
LMK's Avatar
LMK LMK is offline
Senior Member
Posts: 1,405
  
Plan: Atkins
Stats: 232/219.4/210 Female 5 foot 11 inches
BF:
Progress: 57%
Location: South Devon, UK
Default
Workout for June 9:

am fasted workout - 1 hour:

10 minutes aerobics - 10MAS
300 crunches - front, reverse, R side, L side

2 minutes aerobics - jumping jacks
2 minutes toning - pushups

2 minutes aerobics - skipping rope
2 minutes toning - chest press - 8 lbs.

2 minutes aerobics - jogging
2 minutes toning - upright row - 8 lbs.

2 minutes aerobics - pendulum
2 minutes toning - side rows

2 minutes aerobics - jumping side to side
2 minutes toning - R french curl - 8 & 5 lbs.

2 minutes aerobics - knees up
2 minutes toning - L french curl - 8 & 5 lbs.

2 minutes aerobics - kicks
2 minutes toning - bicep curls - 8 lbs.

2 minutes aerobics - grapevine
2 minutes toning - hammer curls - 8 lbs.

3 minutes - cool down aerobics/stretch

===

pm workout

20 minutes UBW - Kathy Smith
Got bored with the aerobics and didn't do it.
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  #74   ^
Old Tue, Jun-15-04, 09:08
LMK's Avatar
LMK LMK is offline
Senior Member
Posts: 1,405
  
Plan: Atkins
Stats: 232/219.4/210 Female 5 foot 11 inches
BF:
Progress: 57%
Location: South Devon, UK
Default
Workout for June 10 -

10 minutes aerobics - 10MAS
300 crunches - front, reverse, R side, L side

2 minutes aerobics - jumping jacks
2 minutes toning - squats

2 minutes aerobics - skipping rope
2 minutes toning - front kicks

2 minutes aerobics - jogging
2 minutes toning - rear lunges

2 minutes aerobics - pendulum
2 minutes toning - hamstring curls

2 minutes aerobics - jumping side to side
2 minutes toning - R leg side lift

2 minutes aerobics - knees up
2 minutes toning - L leg side lift

2 minutes aerobics - kicks
2 minutes toning - R inner thigh lift

2 minutes aerobics - grapevine
2 minutes toning - L inner thigh lift

3 minutes - cool down aerobics/stretch
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  #75   ^
Old Tue, Jun-15-04, 09:12
LMK's Avatar
LMK LMK is offline
Senior Member
Posts: 1,405
  
Plan: Atkins
Stats: 232/219.4/210 Female 5 foot 11 inches
BF:
Progress: 57%
Location: South Devon, UK
Default
June 11 - 13 OFF!

June 14:

10 minutes aerobics - jogging
300 crunches - front, reverse, R side, L side

2 minutes aerobics - jumping jacks
2 minutes toning - squats

2 minutes aerobics - skipping rope
2 minutes toning - front kicks

2 minutes aerobics - jogging
2 minutes toning - rear lunges

2 minutes aerobics - pendulum
2 minutes toning - hamstring curls

2 minutes aerobics - jumping side to side
2 minutes toning - squat and side leg lift

2 minutes aerobics - knees up
2 minutes toning - lying leg lifts

2 minutes aerobics - kicks
2 minutes toning - plies

2 minutes aerobics - grapevine
2 minutes toning - inner thigh leg press

3 minutes - cool down aerobics/stretch
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