SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
8/3/12 11:09 A

Wednesday/Friday


Arms combo Sets: 3 Reps: 12
Dumbbell Biceps Curls Sets: 3 Reps: 20
Core Circles Sets: 3 Reps: 20
Hamstring Curls Sets: 3 Reps: 20
Triceps Dips Dumbbell Standing Sets: 3 Reps: 20 Weight: 10
Swimming Sets: 3 Reps: 20
Double Leg Lifts Sets: 3 Reps: 20
Dumbbell Hammer Curls Sets: 3 Reps: 15 Weight: 5
Standard Leg Lifts: 3 Reps: 15


Arms combo Sets: 3 Reps: 12
Dumbbell Biceps Curls Sets: 3 Reps: 20
Bridge-Ups Sets: 3 Reps: 20
Core Circles Sets: 1 Reps: 20
Crunches Sets : 3 Reps: 20
Dumbbell Side Bends Sets: 3 Reps: 15 Weight: 6
Hydrant Sets: 3 Reps: 15
Hamstring Curls Sets: 3 Reps: 20
Triceps Dips Dumbbell Standing Sets: 3 Reps: 20 Weight: 10
Swimming Sets: 3 Reps: 20
Double Leg Lifts Sets: 3 Reps: 20
Dumbbell Lateral Raises Sets: 3 Reps: 15 Weight: 5
Dumbbell Hammer Curls Sets: 3 Reps: 15 Weight: 5


Edited by: ZELLAZM at: 8/3/2012 (11:13)

current weight: 151.0

153 148.5 144 139.5

135

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
7/25/12 1:21 P

Sorry folks - spotty internet access as I travel so will catch up with you all on Monday or Tuesday!

current weight: 151.0

153 148.5 144 139.5

135

Posts: 704
7/22/12 2:23 P

Posts: 101
7/18/12 11:06 A

Monday -
3 sets of 15 situps
3 sets of 10 pushups
3 sets of 15 overhead press with 8 lb dumbbells
3 sets of 15 pec flies with 8 lb dumbbells
3 sets of 15 squats
3 sets if 15 ab rollouts with wheels


Edited by: PAMSPRECHER1 at: 7/18/2012 (11:07)

Posts: 376
7/14/12 9:41 P

Friday: strength circuit
1 set 15 reps at 3 lbs.
1 set 12 reps at 5 lbs.
1 sets 10 reps at 8 lbs.

Posts: 101
7/14/12 11:39 A

Friday:
3 sets of 15 sit ups
3 sets of 15 ab rollouts with wheels
3 sets of 10 overhead press with 8 lb dumbbells
3 sets of 10 pec flies with 8 lb dumbbells.
3 sets of 10 pushups

Posts: 376
7/11/12 6:56 P

Wednesday: strength circuit
1 set 12 reps at 3 lbs.
1 set 12 reps at 5 lbs.
2 sets 10 reps at 8 lbs.

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
7/10/12 11:08 A

Great to see you back, LauraKate and Pam!

Monday

Standing Core Stabilization Sets: 3 Reps: 12
Arms combo Sets: 3 Reps: 12 5
Bow Extension Sets: 1 Reps: 10
Core Circles Sets: 3 Reps: 20 5
Side crunches Sets: 3 Reps: 20 5
Dumbbell Side Bends Sets: 3 Reps: 20

current weight: 151.0

153 148.5 144 139.5

135

Posts: 376
7/9/12 7:39 P

Monday: strength circuit
1 set 12 reps at 3 lbs.
1 set 12 reps at 5 lbs.
2 sets 10 reps at 8 lbs.

Posts: 101
7/9/12 1:01 P

Monday: 3 sets of 10 pushups
3 sets of 10 ab rollouts with wheel
3 sets of 10 Chest press
3 sets of 10 Pec flies
3 sets of 15 sit ups with band
3 sets of 10 dumbbell squats

Posts: 376
7/8/12 9:43 P

Hey all! I'm thinking I might join in here for a bit. I usually don't track my strength exercises, but that's mostly all I'll be doing for a while because of a hip problem. So, I'm putting a lot more focus on strength training for the next few months.

Now that the heat wave is over, I think I can work out again...

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
7/6/12 5:23 P

Pam, it's good to see you back.

Friday:

Hamstring Curls Sets: 3 Reps: 20
Pushups Sets: 3 Reps: 10
Swimming Sets: 3 Reps: 20
Crunches Sets: 3 Reps: 20
Reverse Crunch Sets: 3 Reps: 20
Leg Lift Combo Sets: 3 Reps: 20

Thursday

Arms combo 3 12
Standing Core Stabilization 3 12
Triceps Dips Dumbbell Standing 3 20
Dumbbell Hammer Curls 3 20
Dumbbell Lateral Raises 3 10

Tuesday

Spark People Seated Core Video (tried it out for a change - was more challenging than I expected!)


Edited by: ZELLAZM at: 7/6/2012 (17:30)

current weight: 151.0

153 148.5 144 139.5

135

Posts: 101
7/2/12 4:52 P

Hi! It's been a while. I've gone through some difficult days with caring for my dying father and spending time helping my mom afterwards. Needless to say, that I've slipped some. I've put about 10 pounds back on and have kind of slacked with my exercise. I'm making it a goal to get back on track, back to journaling my food, back to exercising consistently.
Monday:
50 sit ups
30 leg lifts
30 squats with dumbells
30 overhead presses
30 roll outs with wheels

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
6/30/12 5:08 P

Saturday:

Abduction Sets: 3 Reps: 10
Adduction Sets: 3 Reps: 10
Dumbbell Squats Sets: 3 Reps: 20
Modified Squats with Band Sets: 3 Reps: 10


Edited by: ZELLAZM at: 6/30/2012 (17:12)

current weight: 151.0

153 148.5 144 139.5

135

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
6/28/12 5:17 P

Thursday
Core Circles Sets: 3 Reps: 20
Triceps Dips Dumbbell Standing Sets: 3 Reps: 20
Arms combo Sets: 3 Reps: 15
Dumbbell Side Bends Sets: 3 Reps: 20
Reverse DB Chop Sets: 3 Reps: 10
Standing Core Stabilization Sets: 3 Reps: 10
Dumbbell Side Bends Sets: 3 Reps: 20

current weight: 151.0

153 148.5 144 139.5

135

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
6/24/12 4:52 P

Getting a head start on the new week while watching the Euro soccer championship!

Sunday (cutting and pasting from the new fitness tracker)

Hamstring Curls Sets: 3 Reps: 20
Side crunches Sets: 3 Reps: 20
Lying Double Leg Raises Sets: 3 Reps: 20
Bridge-Ups Sets: 3 Reps: 20
Leg Lift Combo x 3 Sets: 3 Reps: 20

current weight: 151.0

153 148.5 144 139.5

135

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
6/23/12 4:55 A

I'm down with cystitis - only one ST workout this week. Should be up and at 'em again next week.

Monday:
3x20 core circles
3x20 side crunches
3x20 wall pushups

Feeling much better today

Saturday
Hydrant Sets: 3 Reps: 15
Core Circles Sets: 3 Reps: 20
Reverse DB Chop Sets: 3 Reps: 12
Bow Extension Sets: 3 Reps: 12
Standing Core Stabilization Sets: 3 Reps: 15
Dumbbell Side Bends Sets: 3 Reps: 20
Triceps Dips Dumbbell Standing Sets: 3 Reps: 20


Edited by: ZELLAZM at: 6/23/2012 (16:50)

current weight: 151.0

153 148.5 144 139.5

135

SparkPoints: (43,605)
Fitness Minutes: (8,409)
Posts: 3,694
6/18/12 7:38 P

Monday, June 18th - three sets of 15 each
Wall push ups
wall squats
calf raises w/ chair

Wednesday, June 20th - three sets of 15 each
Dumbell Shrugs
Dumbell Side Bends
calf raises w/ chair



Edited by: PLAINJANELLEN at: 6/21/2012 (10:16)

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
6/17/12 10:43 A

WTG, Jane - sorry you've been ache-y. I hope the exercise helps. Sometimes I know it helps me to keep moving through the pain - other times, rest is the only way!

Saturday, just a bit before bed to keep the legs flexible:

Dumbbell squats 3x20
Lateral lunges with band 2x20
Hydrants 2x15

No 3x3 for me - just 2x3 but better than nothing!

current weight: 151.0

153 148.5 144 139.5

135

SparkPoints: (43,605)
Fitness Minutes: (8,409)
Posts: 3,694
6/16/12 5:51 P

Taking it easy this week because *everything* aches.. Three sets of 15 each for all of the following:

Tuesday
Seated Leg Lifts
Seated Bent Knee Leg Lifts
calf raises w/ chair

Thursday
Wall push ups
wall squats
calf raises w/ chair

Saturday
bounce with ball
back & forth on ball
hip roll on ball

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
6/16/12 3:09 P

Friday - this was my only workout so far this week. We'll see if I have the energy for a bit of ST this evening after a long, hot Nordic walking tour!

Dumbbell Side Bends 3x 20
Standing Core Stabilization 3x 10
Bow Extension 3x 10
Reverse DB Chop 3x 10
Arms combo 3 x12
Wall Pushups 3x 20
Triceps Dips Dumbbell Standing 2x 15

current weight: 151.0

153 148.5 144 139.5

135

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
6/10/12 3:55 P

Saturday

Reverse DB Chop 3x 10
Standing Core Stabilization 3x 10
Dumbbell Side Bends 3x 20
Core Circles 3x 20
Biceps Curls 3x 15
Dumbbell Squats 3x 20


Edited by: ZELLAZM at: 6/10/2012 (15:57)

current weight: 151.0

153 148.5 144 139.5

135

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
6/7/12 6:26 P

Thursday

Core Circles 3x 20
Side crunches 3x 20
Squats 3x 20
Lateral Lunges 1x 20

current weight: 151.0

153 148.5 144 139.5

135

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
6/5/12 5:11 P

Monday

Core Circles 2x 20
Hamstring Curls 2x 20
Wall Pushups 2x 20

Not much but better than nothing! I really need to do some work on my legs this week!

current weight: 151.0

153 148.5 144 139.5

135

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
6/2/12 7:45 P

Saturday

Bridge-Ups 3x 20
Crunches 3 x20
Crunches with Twist 1x 20
Reverse Crunch 3x 20
Swimming 2x 20

current weight: 151.0

153 148.5 144 139.5

135

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
6/1/12 5:54 P

Friday

Coach Nicole's 9-Minute arms workout video
and
3x10 Biceps Curls

current weight: 151.0

153 148.5 144 139.5

135

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
5/31/12 7:05 P

Thursday - got some catching up to do!

Dumbbell Side Bends 3x 20
Standing Core Stabilization 2x 10
Bow Extension 2x 10
Reverse DB Chop 2x 10
Core Circles 3x 20

Edited by: ZELLAZM at: 5/31/2012 (19:06)

current weight: 151.0

153 148.5 144 139.5

135

SparkPoints: (43,605)
Fitness Minutes: (8,409)
Posts: 3,694
5/30/12 9:53 P

Tuesday, May 29, three sets of 15 reps each
Seated Leg Lifts
Seated Bent Knee Leg Lifts
calf raises w/ chair

Wednesday, May 30, three sets of 15 reps each
Wall push ups
wall squats
calf raises w/ chair

SparkPoints: (43,605)
Fitness Minutes: (8,409)
Posts: 3,694
5/26/12 11:34 P

Friday, three sets of 15 reps each:

Wall push ups
wall squats
calf raises w/ chair

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
5/26/12 5:47 P

Friday

Hamstring Curls 2x 20
Hydrant 3x 20
Wall Pushups 3x 20
Side crunches 3x 20

Saturday

Crossover Lunge 3x 10
Reverse Crunch 3 x20
Lying Double Leg Raises 3x 20
Bridge-Ups 3x 10
Plank 2x 1
Crunches 2x 10
+1

Edited by: ZELLAZM at: 5/26/2012 (17:48)

current weight: 151.0

153 148.5 144 139.5

135

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
5/25/12 3:34 P

Wednesday

Standing Core Stabilization 3x 10
Bow Extension 3x 10
Core Circles 3x 20
Dumbbell Squats 3x 20

current weight: 151.0

153 148.5 144 139.5

135

SparkPoints: (43,605)
Fitness Minutes: (8,409)
Posts: 3,694
5/23/12 5:44 P

Monday, May 21st - three sets of 15 each
Seated Leg Lifts
Seated Bent Knee Leg Lifts
calf raises w/ chair

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
5/23/12 4:36 P

Tuesday

Core Circles 3x 20
Triceps Dips Dumbbell Standing 3x 20
Upright Dumbbell Rows 3x 15
Wall Pushups 3x 20
Abduction 3x 20

current weight: 151.0

153 148.5 144 139.5

135

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
5/21/12 2:34 P

Sunday

Arms combo 3x 15
Standing Core Stabilization 3x 10
Bow Extension 3x 10
Dumbbell Squats 3x 20
Dumbbell Lateral Raises 3x 20

current weight: 151.0

153 148.5 144 139.5

135

SparkPoints: (43,605)
Fitness Minutes: (8,409)
Posts: 3,694
5/21/12 10:12 A

Sunday, May 20, three sets of 20 each:
Dumbell Curls
Dumbell Hammer Curls
Dumbell Tricept Extension

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
5/20/12 7:57 A

Saturday

3x20 squats
3x20 core circles
3x15 dumbbell biceps curls

Still only a 2 workout week, and short ones at that.

I was thinking yesterday, "I didn't make the challenge, so I can just skip it today since it will only be my second posting of the week."

HELLO!? ATTITUDE CHECK! The purpose of the ST challenge is to help us develop good habits for the long run. So I did it anyway---onward to a new week!

AND WTG, Jane --- goodie on the way!

current weight: 151.0

153 148.5 144 139.5

135

SparkPoints: (43,605)
Fitness Minutes: (8,409)
Posts: 3,694
5/19/12 10:28 A

Thursday, 3 sets of 15 reps each:
Wall push ups
wall squats
calf raises w/ chair

Saturday:
bounce with ball 3 sets of 30 reps each
back & forth on ball, 3 sets of 15 reps each
hip roll on ball, 3 sets of 15 reps each



Edited by: PLAINJANELLEN at: 5/19/2012 (11:56)

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
5/15/12 9:37 A

Since last week was an ST write-off, I'm glad to be back in the saddle this week!

Sunday:

3x20 core circles
3x20 Wall pushups
3x20 Side crunches

current weight: 151.0

153 148.5 144 139.5

135

SparkPoints: (43,605)
Fitness Minutes: (8,409)
Posts: 3,694
5/15/12 9:30 A

Monday, May 14, three sets of 15 each:
Seated Leg Lifts
Seated Bent Knee Leg Lifts
calf raises w/ chair

Tuesday, May 15, three sets of 15 each
Dumbell Curls
Dumbell Hammer Curls
Dumbell Tricept Extension

Edited by: PLAINJANELLEN at: 5/15/2012 (23:06)

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
5/11/12 5:58 P

Friday

Did my first "real" ST today - I've done odds and ends of push-ups and crunches during the week but not 3 sets. So this will end up as a 2x3 week for me.

Fitsugar.com arms workout:

2x 1 minute of biceps curls in two different positions
1 minute of triceps dips
1 minute isometric thingie
2x 1 minute of standing dumbbell rows

current weight: 151.0

153 148.5 144 139.5

135

SparkPoints: (43,605)
Fitness Minutes: (8,409)
Posts: 3,694
5/9/12 1:24 P

Wednesday, May 9th, three sets of 15 reps each:
Seated Leg Lifts
Seated Bent Knee Leg Lifts
calf raises w/ chair

SparkPoints: (43,605)
Fitness Minutes: (8,409)
Posts: 3,694
5/9/12 12:19 A

Tues., May 8th, three sets of 15 each
Alternated dumbell raises
alternate dumbell lifts
tricept over head dips

May 8th, 2012

Edited by: PLAINJANELLEN at: 5/9/2012 (00:21)

SparkPoints: (43,605)
Fitness Minutes: (8,409)
Posts: 3,694
5/7/12 11:49 P

Another chilly damp week - all joints are aching. Short sets: three sets of 15 of the following:
Wall pushups
Wall squats
Calf raises with chair

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
5/5/12 3:27 P

Jane, WTG for persevering!

Saturday

Dumbbell Side Bends 3x 20
Standing Core Stabilization 3x 10
Reverse DB Chop 3x 10
Dumbbell Squats 3x 20

current weight: 151.0

153 148.5 144 139.5

135

SparkPoints: (43,605)
Fitness Minutes: (8,409)
Posts: 3,694
5/1/12 11:08 P

wet, cold & achy so I kept it to the minimum - 3 sets of 10 each of:

Monday

Dumbell Curls
Dumbell Hammer Curls
Dumbell Tricept Extension

Tuesday

Seated Leg Lifts
Seated Bent Knee Leg Lifts
calf raises w/ chair

Friday - another 3 sets of 20 each

Dumbell Curls
Dumbell Hammer Curls
Dumbell Tricept Extension




Edited by: PLAINJANELLEN at: 5/5/2012 (10:56)

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
5/1/12 2:51 P

Tuesday

Just a little legwork - feeling a little achey and don't want to overdo.

Hydrant 2x 10
Hamstring Curls 2x 10
Standing Adduction 2x 10
Standing Adduction 2x 10

current weight: 151.0

153 148.5 144 139.5

135

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
4/29/12 9:43 A

Sunday
Wanted to get the week off to a good start - it's going to be a busy one!

Dumbbell Side Bends 3x 20
Standing Core Stabilization 3x 10
Bow Extension 3x 10
Reverse DB Chop 2 x10
Arms combo 3x 14
Dumbbell Shrugs 3x 20
Triceps Dips Dumbbell Standing 3x 15

current weight: 151.0

153 148.5 144 139.5

135

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
4/28/12 5:14 P

I'm afraid I'm exercised out today. I burned over 1000 calories walking today and just don't have the energy for ST. New week starts tomorrow and I'll do better!

WTG, Jane!

Only one workout this very busy week:

Wednesday:

Standing abs workout:
Dumbbell Side Bends 3 20
Standing Core Stabilization 3 10
Bow Extension 3 10
Reverse DB Chop 3 10

current weight: 151.0

153 148.5 144 139.5

135

SparkPoints: (43,605)
Fitness Minutes: (8,409)
Posts: 3,694
4/27/12 11:05 P

Friday, April 27th - three sets of 25 each:

Seated Leg Lifts
Seated Bent Knee Leg Lifts
calf raises w/ chair

SparkPoints: (43,605)
Fitness Minutes: (8,409)
Posts: 3,694
4/24/12 12:07 A

Sunday, Apr 22nd, three sets, three reps of 25 each:
Dumbell Curls
Dumbell Hammer Curls
Dumbell Tricept Extension

Monday, April 23rd, three sets, three reps of 25 each:
Wall push ups
wall squats
calf raises w/ chair

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
4/21/12 6:00 P

Saturday

Double Leg Lifts 3x 20
Leg Lifts 3x 20
Leg Lifts Forward 3x 15
Lying Leg Lift Straight Leg Back 3x 15
Swimming 3x 20

current weight: 151.0

153 148.5 144 139.5

135

SparkPoints: (43,605)
Fitness Minutes: (8,409)
Posts: 3,694
4/21/12 2:18 P

Friday, April 20 - shorter sets again until I recover from garage cleaning - so 3 sets of 15 reps each:
Dumbell Curls
Dumbell Hammer Curls
Dumbell Tricept Extension



Edited by: PLAINJANELLEN at: 4/21/2012 (14:19)

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
4/20/12 3:10 P

Welcome back and WTG Pam! WTG, Jane!

Friday

Dumbbell Side Bends 3x 20
Standing Core Stabilization 3x 10
Bow Extension 3x 10
Reverse DB Chop 3x 10
Dumbbell Hammer Curls 3x 12
Triceps Dips Dumbbell Standing 3x 20
Dumbbell Squats 3x 20
Core Circles 3x 20
Arms combo 3x 12

current weight: 151.0

153 148.5 144 139.5

135