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Post by mrssully on Jan 4, 2009 10:30:16 GMT -5
Saturday 1/3/09 Smith Squat (Deep) 20 x 12; 20x10,6,4 Leg Ext - 50 x 20; 50x12,45x6,40x4 DB Lunges - 15x10, 10x5, 5x6 Leg Curl - 60 x 12, 55x8, 50x6 Sumo Leg Press - 70 x 18,10,8 Leg press machine - 50 x 50 Calf press 110x20; 110x20,10,6 leg raises ssw/bent leg raises - 3 sets 10 each
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Post by mrssully on Jan 4, 2009 14:57:39 GMT -5
Sunday 1/4/09 I went over to my apartment gym to stretch my legs as they were so sore even to touch. Two cardio queens on the treadmills, they both had been there over an hour and since there are only 2 treadmills I did 15 minutes on the elliptical burned 120 cals. I limped home
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Post by mrssully on Jan 9, 2009 17:38:10 GMT -5
#smileyonsoapbox4jy# ARRRRGGGGGGG! I can't wait for these resolution people go back to their couches! I couldn't get a parking spot at my gym and it's huge. Okay, I'll go to my apt. gym...nope, more resolution people. I guess I'll try 9:00 tonight or 7:30 a.m. tomorrow
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Post by mrssully on Jan 13, 2009 14:23:13 GMT -5
Saturday 1/10/09 Lat Pulldown - 6x12; 6x8; 5x6; 4x8 DB Row - 25 x12; 25x12,8,6 DB Pullover - 20x20; 20x20 CG Pulldown - 6x12, 5x8, 4x8 Cable Row - 5x10, 4x8, 3x8 BB not available - Alt DB Curl - 10x12; 12 x10,8,8 Incl DB Curl - 10 x 12,8,4 Straight Leg Raises ssw/ bent leg raises 1. 20, 15 2. 15, 10 3. 6, 6
Diet 3 egg whites, 3 whole eggs, grapefruit Shake, blueberries, 1 large Tbsp PB Chicken 5 oz., salad, Shredded cheese 1 oz Chicken 5 oz, Green Beans 1/2 cup, 1 large Tbsp PB Chicken or protein shake, 1/2 cup green beans
Carb meal every 3rd day 1.5 cups green beans 1/2 cup oats, 2 tblsp raisins, 12 almonds 6 oz sweet potato, 1 very large Tbsp PB
This past week I did really well with the diet except for one night I had chips and a glass of wine and the carb meal I could barely get the sweet potato down so I missed the PB. Atleast I'm honest, I could have not mentioned it I gave up trying to eat chicken on that last meal, it just won't go down, so the last meal is definately a protein shake for now.
Cardio - Forgot to write in last weeks numbers. Fri, Sat & Sun - 30 minutes, 3.0 incline, 4.0 speed, 217 calories burned Tuesday (1/13) 32 minutes, 3.0 incline, 4.0 speed, 232 calories burned
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Post by mrssully on Jan 13, 2009 19:46:35 GMT -5
Tuesday 1/13/09 @ Results w/Randy Smith Squat - 40 x 12; 50 x 35 (RP) Leg Ext. - 50 x 20; 50 x 32 (RP), drop 35 x 6 DB Lunges - 15 x 15, 12 x 25, 10 x 15 Leg Curl - 45 x 12; 35 x 6, 26 x 6 Sumo Leg Press - 90 x 20 (RP) Split Squats - LOL! I need to practice these LOL! Calf - 50 x 45 RP Slow and controlled no bouncing
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Post by Karrie on Jan 15, 2009 14:03:20 GMT -5
#smileyonsoapbox4jy# ARRRRGGGGGGG! I can't wait for these resolution people go back to their couches! I couldn't get a parking spot at my gym and it's huge. Okay, I'll go to my apt. gym...nope, more resolution people. I guess I'll try 9:00 tonight or 7:30 a.m. tomorrow LOL! Well not really! I just switched to a new gym last month and I COMPLETELY understand what you are talking about! My gym has been PACKED!!!!! It will die out though! I have had to change my schedule a but as well. BTW get job with the work outs!
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Post by mrssully on Jan 16, 2009 15:50:54 GMT -5
Thanks Karrie
Friday 1/16/09 @ Planet Seated DB Press - 20 x 12; 20x12,15x12,10x8 Incl DB Press - 25x6, 20x6; 25x8,20x8,15x6 Cable Cross - 2x12, 2x12, 2x10 DB Side Lats - 3-10-3 x 10 DB Front Raises - 10x15, 10x10, 10x8 Lying Tri Ext - bar x 35 (RP) Tricep Pushdown - 3x10,2x15,1x15 Abs - Straight leg raises ssw/ bent leg raises - 10 each 32 minutes, 3.0 incline, 4.0 speed, 235 calories burned
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Post by mrssully on Jan 23, 2009 4:48:56 GMT -5
1/18/09 I'm actually doing good on the diet. I don't think so but a couple of people have mentioned it over the last couple of days. I think I'm going to kick up the cardio a little more.
1/18/09 Abs - leg raises, ball leg raises RP total 45 before Roxy came over and tried to wrestle the ball away from me. Cardio - wrestled with my 73 lb boxer Roxy in the snow Cardio is 3 days a week 32 minutes, 3.0 incline, 4.0 speed, 235 calories burned I've been upping it by 2 minutes per week. Started at 30 min, 32 min, this coming week up to 34 minutes, thinking of boosting it up to 40 minutes. When I go past 4.0 walking my shins hurt. I'm hoping to over come that shortly. Should I throw in a HIT day? Oh, by the way, I didn't have a chips & wine meal this week
Thursday 1/22/09 @ Results w/Randy Lat Pulldown - 120 x 12; 120 x 26 RP DB Row - 25 x 12; 30 x 12, 10, 8 DB Pullover - 25 x 20; 25 x 20 CG Pulldown (Cable) - 5x12, 4x12, 3x12 Cable Row (Bent w/Rope) - 50x20, 60x20, 60 x 20 BB Curl - 35 x 15 RP Incl DB Curl - 12 x 18 RP
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Post by mrssully on Jan 24, 2009 9:05:36 GMT -5
Saturday 1/24/09 @ Planet Smith Squat - 40 x 12; 50 x 10,8,6 Leg Ext - 50x20; 50 x 15, 8; 35 x 10 DB Lunges - 15x15, 12x15, 10x15 Leg Curl - 45x15, 40x15, 35x15 Sumo Leg Press - 90 x15,12,6 Leg Press Machine - 50x50 Calf Leg Press - 110 x15,12,8 Leg raises - 25, 15 ball crunches - 15,10,8 Cardio later this morning - I have to puppy proof apartment before my grandpup comes over for the day.
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Post by mrssully on Jan 24, 2009 14:16:25 GMT -5
Cardio 40 Minutes 3.0 Incline 4.0 Speed 300 Cals 2.65 Distance
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Post by mrssully on Jan 26, 2009 4:41:00 GMT -5
Sunday 01/25/09 Cardio 40 Min 3.0 Incline 4.0 Speed 301
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Post by mrssully on Jan 31, 2009 6:42:37 GMT -5
Friday 01/30/09 Add-on workout w/Randy Cardio 40 Min 3.0 Incline 4.0 Speed 301 Cals
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Post by mrssully on Jan 31, 2009 15:51:31 GMT -5
Saturday 01/31/09 Planet Smith Squat - 55x12; 55x15,10,6 Leg Ext - 55x12; 55x12,6 40x8 Db Lunges - 15x15; 12x15; 10x10 Leg Curl - 45 x15, 40x12,35x12 Sumo Leg Press - 100 x 20,10,10 Split squats - at home holding onto the counter 10 Leg Press machine - 55 x50 Calf Rotary - 115 x 15,10, 6 Abs - Leg Raises 10, 10, 10 Leg raises w/ball 10, 10, 10
Cardio 40 Min 3.0 Incline 4.0 Speed 301 Cals
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Post by mrssully on Feb 1, 2009 9:31:55 GMT -5
Sunday 2/1/09 Planet Lat Pulldown - 6x10; 6x10,6,4 DB Row - 30x10; 30x10,8,6 DB Pullover - 25x20, 25x20 CG Pulldown - 6x10, 5x8, 4x10 Cable Row - 5x10, 4x10, 3x10 DB Curl - 5x15, 10x15, 5x15 Incl DB Curl - 12 x 10,8,6 crunches ssw/ball leg raises - 3 sets 15 reps each
Cardio - 45 minutes, 345 Calories, 3.05 distance, 3.0 incline, 4.0 speed
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Post by mrbeefy on Feb 3, 2009 20:37:45 GMT -5
All looks great Dot!
How are you feeling?
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Post by mrssully on Feb 4, 2009 17:27:14 GMT -5
Feel ok, I'll be glad when things really start to take shape
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Post by mrssully on Feb 7, 2009 9:30:28 GMT -5
Thursday 2/5 @results w/Randy Lat Pulldown - 85 x25, 95x18 DB Row - 30x12; 30x12,10,8 CG Pulldown - 90x6, 75x6, 60x6 Cable Row - 60x10, 45x10, 30x10 DB Curl - 3-12-3 River Incl DB Curl - 12 x 30
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Post by mrssully on Feb 8, 2009 10:11:03 GMT -5
Saturday 2/7/09 - sick Sunday 2/8/09 - HIT 190 cals 5 min warm up 3.7, 15 minutes @ 45 seconds 4.0; 15 seconds 7.0 2 min. cool down 3.7
stayed on the treadmill for another 30 minutes at 4.2 speed 239 cals
total 52 minutes, 429 cals burned 3.74 distance, 3.0 incline
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Post by mrbeefy on Feb 8, 2009 18:34:42 GMT -5
Looks good Dot. Sorry to see you weren't feeling well. Nothing serious I hope.
What's the count down now?
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Post by mrssully on Feb 9, 2009 17:34:55 GMT -5
62 days
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