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leg day

Wednesday, February 13, 2008      0 comments

Donkey Calf raises 4 12 220 leg extension machine 4 4 85 wall sits 4 4 25 wall sits 2 12 15 step ups 4 x4 25 lb step ups 2x 12 10 lb bridge/leg curl/ball 2x 4 12 lb bridge/leg curl/ball 2 x15 8 lb ... Read more

BMR must know what it is!

Tuesday, February 12, 2008      2 comments

BMR (Basal Metabolic Rate) Your BMR, or basal metabolic rate (metabolism), is the energy (measured in calories) expended by the body at rest to maintain normal bodily functions. This continual work makes up about 60-70% of the calories we u... Read more

Monday-Lost another 1.3 pounds!

Monday, February 11, 2008      3 comments

Well, Weigh-in day again. I was pleasantly surprised to see another 1.3 pounds lost. I now weigh 152.3 pounds and I'm thrilled to see the scale moving consistently again. That's proof that consistent habits of tracking food and exercise, will re... Read more

Sunday-my day of rest

Sunday, February 10, 2008      2 comments

Well, it's Sunday, and I don't have any cardio scheduled for today, however, I am going for a walk later so that makes me feel very good. I didn't practice those dance steps last night, so tonight I'm definately going to do that...hopefully I'll... Read more

Saturday-I feel great!

Saturday, February 09, 2008      2 comments

So, it's Saturday and I've got a lot of energy today. I guess my weekday routing is taking a toll, but at least, I've recovered today. My son stopped by with his little dog, and she and I took a 4 mile walk/run, it was very invigorating, though ... Read more

Friday's here!

Friday, February 08, 2008      0 comments

I'm really fatigued! My legs feel weak, and I'm just generally tired! I know I've been pushing myself pretty hard for the past 3 weeks so I'm thinking of just taking it easy for tomorrow and Sunday. Maybe just some general walking and practice s... Read more

Great workout!

Thursday, February 07, 2008      2 comments

Today is normally cardio, which usually is just spinning class. However, this morning I decided to do some ab work(see below) as it was not included in yesterday's workout due to a time-crunch. I still had about 1/2 hour before spinning so I jum... Read more

Get Strong in 9 week workout

Wednesday, February 06, 2008      2 comments

Train to failure. Take sets to the point where you're physically unable to do one more rep - but not on every set. A good rule of thumb is to take only the last set or two of each exercise to failure. Find the right weight. This requires trial... Read more

Wednesday, Feb 6

Wednesday, February 06, 2008      0 comments

Today was leg day Wall Squats with Ball 4x6 20 lb Wall Squats with Dumbbells & Ball 2x15 8 lb leg extension machine 3x6 50lb leg extension machine 3x6 50 lb leg extension machine 2x15 70 lb leg curl machine 3x6 ... Read more

Tuesday - I'm a dope!

Tuesday, February 05, 2008      1 comments

OK, I set my alarm for 7:00 am today giving me 2 hours to make it to 9 am spin class...if I had remembered it was 9 and not 9:30...which of course I didn't. I had plenty of time to burn in order to make it to the gym by 9:30 (the wrong time of c... Read more

WooHoo it's Monday again!

Monday, February 04, 2008      1 comments

Dumbbell bench press 4x 6 30 lb Dumbbell bench press 2x 15 25 lb incline bench press 3x 6 70 lb incline bench press 2x15 55lb Pec Deck flye 2x6 75 lb pec deck 2x15 50lb push-up 1x 28 to failure push-up... Read more


Saturday, February 02, 2008      1 comments

So, today I've been doing a little organizing and cleaning up around here. I didn't go for a run, but I've switched it to Sunday, which will be good considering it's Super Bowl Sunday...I did get in some exercise by going to two grocery stores(w... Read more

Friday again

Friday, February 01, 2008      1 comments

Today was Day 3 of the new lifting schedule - Back + biceps: Dead lift 4x4 75lb 2x12 65lb Lat Pulldown 4x4 75lb 2x12 65lb Seated Cable Row 3x4 85lb 2x12 75lb Dumbbell Shrug 3x4 50lb 2x12 35lb barbell curl 3x4 45lb 2x12 35lb ... Read more


Thursday, January 31, 2008      1 comments

Well, today is Thursday, a cardio day, and I'm waiting for it to warm up a little here in Jersey. The temps with wc were in the teens this a.m. and are going to 43...I'll eat my breakfast and then head out for a run. I decided not to go to spinn... Read more

Day 2 new lifting program

Wednesday, January 30, 2008      0 comments

So today was leg+Calves+Abs. I had to modify the exercises as those given (squat, bulgarian split squat, DB step-up, reverse lunge)all place undue stress on the bad knee. So, this was my amended program: Leg Extensions 4X4 75 lbs 2x12 60 lbs... Read more

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