Using it - 22nd to 29th October

[daisy]

Sunday -

30 mins crosstrainer/fat burn/level 14

resistance weights -

tricep pulldowns - 22.5kg - 3 x 15
tricep overheads - 22.5kg - 3 x 15
bicep curls - 22.5kg - 3 x 15
oblique pulls 22.5kg - 3 x 20 (each side)
hip abductor (inner) 70kg - 3 x 20
hip abductor (outer) 55kg - 3 x 20
leg press for calf stretches - 34kg - 2 x 20

free weights -

chest press - 7kg - 3 x 15
flys - 5kg - 3 x 15

leg raises - 3 x 15
V's - 3 x 15
abs - 4 x 25 with fitness ball

30 mins stairmaster/fat burn/level 8

daisy xx

[Mitra]

I suppose I'd better exercise, too ;). More of the same - yoga, still working on strengthening and stabilising lumbar/SI area.

[Shadow]

Yup, let's get going, Mitra :p!

Daisy - Great start to the week!

I will continue with slow & heavy training this week. Today was legs, shoulders and abs.

[daisy]

Monday -

45 mins run on treadmill (increased speed and incline for final 5 mins)

abdominal crunches with fitball - 4 x 25

stretches and home for nice hot bath lol

daisy xx

[Shadow]

Today was kickboxing. Thankfully tomorrow it's back to weights :D!

[Ottawa]

This week is my recommitment to regular workouts each week. I definitely need the Aerobic workouts which I had been missing as well as the strength traing on a regular basis. I downloaded the "Slim in 6" and will begin those this week as well.

Sunday: Day Off
Monday: Lunchtime Aerobics Class
Tuesday: Weights & Treadmill (1 hour)
Wednesday: Lunchtime Aerobics Class
Thursday: Day Off
Friday: Lunchtime Hand weights/Planks/Crunches (45 minutes)
Saturday: Slim in 6: Burn It Up!

[hawk]

back to weights. Been biking or walking. Tomorrow. Today I had a head splitter. I'm counting on someone to get out the wet noodle or the whip or something if I don't post tomorrow. I clicked off 20-25 miles a day in New York last weekend for four days in a row. I need to get back to it.

[daisy]

Tuesday -

Crosstrainer/30 mins/fat burn/level 14

Resistance Weights -

oblique pulls - 25kg - 3 x 20 each side
trapezius pulldown - 30kg - 3 x 12
flys - 19kg - 3 x 12
calf stretches (on leg press) 43kg - 2 x 20
hip abductor (inner) - 50kg - 3 x 20
hip abductor (outer) - 45kg - 3 x 20

Free weights -

hammer biceps - 6kg - 3 x 15
handbrake pull - 9kg - 3 x 12

Abdominals -

V's - 3 x 15
leg raises - 3 x 12
obliques - 1 x 25 each side (fitball)
abdominal crunches - 50 (on fitball)
" " - 100 (legs over fitball)

stretches and home for bath

daisy xx

[daisy]

Forgot this -

stairmaster/30mins/fat burn/level 8

:rolleyes:

[Shadow]

Okay, Lynn, I'm watching and waiting for that report :evil:!

Today was chest, back and planks.

[Ottawa]

It was short notice but The Young Men's group is hiking into a park in Quebec on Friday and out on Saturday. Everyong is to bring their own food, tents, equipment and change of clothes. It is a 2 mile hike, sleep-over, cave exploration and return the next day.
The boys packs will be 40 lbs. and the leaders will be a bit over 60 lbs. with the extra they carry.

The change of clothes is for after the cave which is partially submerged and the water is quite cold (no wetsuits so it will be strapped down nylon shells) sealed at ankle and wrist. It will be the first time I have tried my waterproof socks. I got them two years ago but never used them. 3M make them and water passes only one way.

[Mitra]

It sounds like your sort of outing, Randy :D.

Lynn, how's it going? I'll be checking for your report in the morning :).

[Shadow]

Lynn, how's it going? I'll be checking for your report in the morning :).
Well, I'm checking today since her post was yesterday ;). And I see she's not here yet :eek:!

Oh Lyyyyyyynnnnnnnnnnn - let's get that moving & shaking booty here for your report :razz:!!!!

Randy - How fun! Well, not for me :lol: but I know how much you enjoy those outings! I'll keep my fingers crossed the socks live up to their name ;).

[banshee]

Sunday and Monday were travel/rest days.

Tuesday:

Leg balance on poofy disc - 3*60 seconds
Medicine ball rotations - 1*15 each side
Medicine ball squats - 1*15
Medicine ball side twists - 1*15 each side
Leg presses - 2*20
Bench Press - 1*12
Inverted Rows - 1*16
Angled Pushups - 1*14
1-arm Row - 1*15
Narrow lat pulldown - 1*18
Front and side arm raises - 1*9
Straight arm lat pulldown - 1*18
Shoulder press - 1*12
Hammer Curl - 1*16
Preacher curl - 1*12
Tricep pushdowns - 1*16, 1*12
Leg raise - 1*20
Reaching curls - 1*12
Bodybar rotation - 1*12 each side

[Mitra]

Haaaaawk, where are you? :confused: Do I need to prepare the wet noodles?

(Shadow, I was leaving it till this morning because of the time differences.)

[daisy]

Wednesday -

45 min run on treadmill (upped intensity and speed last 5 minutes)

daisy xx

[Shadow]

Hawk - It's time to report for duty!!!! C'mon girl, where are you???

Today was cardio.

Shoot, Mitra, I can't keep up with my own time let alone anyone else's :lol: ;)!

[banshee]

I ended up at work late yesterday so I didn't exercise. So I have to exercise today, which is normally my rest day. It's going to make for a busy evening as we have friends over to the house on Thursdays.

Plan is to do aerobic circuit training tonight and tomorrow, then another full lifting day Saturday. That should get me back on schedule for next week.

I don't remember if I posted this before, but I was excited to do my very first bench press last week. I'm only pressing the bar at this point, but I'm still seeing gains. Actually, I've been very surprised at that. I expected the strength gains to taper off, but I'm into 8 weeks with the trainer, and I'm still seeing increases every session! My first bench press I only did 8 reps with the bar, and this week I did 12. I'm guessing the trainer will probably want to add weight to it next week if this keeps up, since he wants me to be lifting heavy enough to only manage 8-12 reps per set.

And I also found out that apparently all the nice things the trainer has been saying to me are true, since my brother said a lot of the same things when I trained with him, and he's always been brutally honest with me. :rolleyes: He was amazed when I kept pushing to failure on all my sets! :p He's also finding it hard to believe that after all these years I'm finally interested in weight lifting. He's been trying to get me to do it since we were both in high school! :o

[Shadow]

Mary - Yeah for you :D!!!!!! How thrilling to read your post!

Finished my week today with biceps, triceps and abs :).

[hawk]

Yesterday I was making beads...designing bracelets and working on pictures of them.. I never got to the bike. It's another day today. I WILL get to it! If I do it now before anything happens , maybe it will happen !

[banshee]

Thursday: Did 45 minutes of circuit training - inverted rows, pushups, medicine ball exercises, leg abduction, and leg adduction, plus core exercises - reaching curl, leg raise, and back extensions.

I don't think I mentioned the humorous event the other day. After getting up from my bench presses and feeling all happy that I had increased my reps, I walked over to my next exercise. As I got there, I witnessed a boy - about 12 years old - grab 2 50 pound dumbells and lie on the bench to do chest presses with them. :p He didn't even have big arms - he had normal skinny kid arms. :rolleyes: I still felt good about my own accomplishments, but I had to work to keep from laughing out loud at the irony of it all. :D

[Shadow]

Lynn - I am sooooo glad you finally resurfaced :eek:! I was beginning to think I'd have to track you down :p!

[SherryJ]

Randy, have a blast! I'm grinnin' for you, and at you, knowing all the weight you're carrying in your pack is LESS than what you've lost, so this weekend should be a "piece of cake", so to speak! ;) Have I said lately how PROUD I am of YOU???

HAWK... ride the bike... did you? :D

Mary, isn't it amazing to SHOCK A BROTHER?!?!?! LOL... My youngest teaches anatomy and massage therapy at a college, and LOVES to hear "what I've been up to lately"... Fun! :)

Sherry

[Ottawa]

The hike/camp was cancelled due to heavy rain and lack of planning by one group, but there was a service project instead this morning and I helped move a couple of freezers and then got some roofing materials hauled over for a personal project to almost make up for that workout.

THis afternoon my wife wants to try one of the workouts (Slim in 6- Burn it Up) which will finish off my week.
Between the Accupuncurist and a new Chiropracter that is doing some deep manipulations she has overcome some of her back/tendon problems. Although her weight stayed the same she lost a lot of muscle mass and clothers are much tighter, so she is looking forward to ramping things up.
Hawk had suggested a book "Pain Free" and it is due next week as well.

[banshee]

Did my 45 mins of circuit training on Friday, then 75 minutes of weightlifting on Saturday. I must be getting used to the routine - the same amount of lifting was taking me 90 minutes before. I'm not going to post the specifics, as I don't have my book with me, but it was the same set of exercises I did on Tuesday this week. I added weight to several, including adding weights to my bar for the bench press! Yay! This past week was "Massage Therapy Awareness" week at the gym, and I ended up hanging out for a while after my stretching on Saturday in order to get a free 5 minute chair massage.