Tuesday, 28-Sep-2010

Walking 30 minutes.

Elliptical 30 minutes: burned 300 cals! Good cardio workout on the new machine.

Monday, 27-Sep-2010

30 min walking steady state.

Workout: 5 min warm up on the New Elliptical!

Workout: 3 sets of 15 reps each.

Squats (40)

Step lunges
Chest flys (20)
Side rows (20)
Bicep curls (20)
Lying tricep extensions (18)

Calf raises

Abs
Reg crunch 15/15
Twist crunch 10/10/10/10
Table top legs crunch 15/15
Heel on toe crunch 10/10/10/10
Reg crunch 20

Stretch

Wednesday 22-Sep-2010

Cardio: 20 minutes walking.

45 minutes walking at lunch.

Tuesday 21-Sep-2010

Cardio: 40 min walking

Monday 20-Sep-2010

Cardio only: 30 min walking

Friday, 17-Sep-2010

Cardio: 30 minutes walking.

Thursday, 16-Sep-2010

Rest Day.

Wednesday, 15-Sep-2010

Cardio: 45 minutes steady state walking continuous. 15 minutes at 2 other times during day.

Workout: 3 sets of 15 reps each. Minimal rest between sets.

Squats (40)

Step lunges
Chest flys (20)
Side rows (20)
Bicep curls (20)
Lying tricep extensions (18)

Calf raises

Abs
Reg crunch 15/15
Twist crunch 10/10/10/10
Rev crunch 15/15
Heel on toe crunch 10/10/10/10
Reg crunch 20

Stretch

total weight/abs workout= 70 minutes.

Tuesday, 14-Sep-2010

Cardio: 30 minutes walking.

Monday, 13-Sep-2010

Cardio:

Steady state walking total= 60 min in 3 sessions today.

Workout: 3 sets of 15 reps each. Minimal rest between sets.

Squats (40)

Step lunges
Chest flys (20)
Side rows (20)
Bicep curls (20)
Lying tricep extensions (18)

Calf raises

Abs
Reg crunch 15/15
Twist crunch 10/10/10/10
Rev crunch 15/15
Heel on toe crunch 10/10/10/10
Reg crunch 20

Stretch

Nutrition: cals/fat/carbs/prot

1,297

37.9

119.9

113.5

Tuesday 07-Sep-2010

Walked steady state 20 minutes.

Old school workout for 35 minutes. Kicking and punching the heavy bag, stability ball work for abs and legs, tube/band work for arms/shoulders, tricep dips, calf raises on the step, leg kickbacks, hydrants, side lifts.

Felt good!

Hope you are well Joe. I am continuing to do what I can for now!

Susan

Sunday 05-Sep-2010

Weekly Check In: Weight 215 energy moderate to low.

Walked 60 minutes on a park trail with the family. Good hills.

Susan

Saturday 04-Sep-2010

On vacation again!

Walked steady state for 60 minutes on the boardwalk. Dodged people, ice cream, funnel cake and pizza! Now that is an obstacle course!

Susan

Tuesday, 17-Aug-2010

30 minutes steady state walking.

Monday, 16-Aug-2010

I have a new position (same company) and I now have an office with a door!

Too hot to get a decent walk in so I did some "office" exercises.

32 pushups against the wall.

32 calf raises

16 rear squats

16 wide squats

16 regular front facing squats.

Nighttime Workout:

Total Workout Time: 80 minutes

Warm up 5 min on treadmill

Each exercise performed 3 sets of 15 reps (weight)

Squats (40)
Step lunges
Chest flys (20)
Side rows (20)
Bicep curls (24)
Lying tricep extensions (18)

Abs
Reg crunch 15/15
Twist crunch 10/10/10/10
Rev crunch 15/15
Heel on toe crunch 10/10/10/10
Reg crunch 20

I am enjoying the Mon/Wed/Fri full body workouts. I work harder and can fit it into my schedule easier. And I feel the exercises more both during and after the workout.


Susan

Sunday, 15-Aug-2010

60 minute Kickboxing Workout

warm up, kickboxing (3 rounds of exercises), cardio blast series, abs/core exercises, stretch

Push Ups (4 sets of 8)

Abs:

crunch 15/15

One Hundreds 1 set

twist crunch 10/10/10/10

heel on toe 10/10/10/10

crunch 20

Susan

Tuesday, 10-Aug-2010

Walked 30 minutes.

Monday, 09-Aug-2010

Total Workout Time: 100 minutes

Warm up 5 min on treadmill

Each exercise performed 3 sets of 15 reps (weight)

Squats (40)
Step lunges
Chest flys (20)
Side rows (20)
Bicep curls (20)
Lying tricep extensions (18)

Abs
Reg crunch 15/15
Twist crunch 10/10/10/10
Rev crunch 15/15
Roman crunch 15/15
Reg crunch 20


Susan

Weekly Check In 09-Aug-2010

Down 2 lbs from last week.

210

Monday, 26-Jul-2010

Met food macros for the day.

Workout:

Warm Up: 5 minutes on treadmill.

Incline db press 14/12/10/8 (35/35/35/35)

Flat bench press 10/10/10 (40/40/40)

Upright rows 12/10/8 (20/20/20 )

Side laterals 10/10/10 (20/20/20 )

Tricep pressdown 12/10/10 (20/20/20)

Calf raises on basement step (while talking to son "go to bed") 10/10/10 (bonus exercise!)

Abs

Reg crunch 15/15

Rev crunch 15/15

Heel on toe both sides 10/10/10/10

Side crunch both sides 10/10/10/10

Reg crunch 20

Stretch 5 min

Weekend 24-25 Jul 2010

Rest days.

Friday, 23-Jul-2010

Met macros for the day.

Cardio:

Wii Just Dance for 25 minutes! Sweating tremendously!

Thursday, 22-Jul-2010

Cardio: Walked 20 minutes.

Workout:

5 min warm floor movements.

Front lunges (alternating legs) 14/12/10/8
Side lunges 12/10/10/8 (weight 20/25/35/35 *increase*)
Calf raises on step 10/10/10

Side pulls 12/10/8/8 (weight 15/15/20/20)
Bicep curls 12/10/8/8 (weight 20/25/25/30 *increase* )
Pullover 10/10/10 (weight 18/20/20)

Abs:

Reg crunch 15/15
Rev crunch 15/15
Twist crunch both sides 10/10/10/10
Heel on toe both sides 10/10/10/10
Reg crunch 20

Wednesday, 21-Jul-2010

Met macros for the day.

Warm Up: 5 minutes on treadmill.

Incline db press 14/12/10/8 (25/25/35/40)

Flat bench press 10/10/10 (25/35/40)

Upright rows 12/10/8 (18/20/20 balancing on inflatable disk)

Side laterals 10/10/10 (16/20/20 balancing on inflatable disk)

Tricep pressdown 12/10/10 (16/20/20)

Abs

Reg crunch 15/15

Rev crunch 15/15

Heel on toe both sides 10/10/10/10

Side crunch both sides 10/10/10/10

Reg crunch 20

Stretch 5 min

Total Workout: 60 minutes.

Tuesday, 20-Jul-2010

Cardio: Walked 20 minutes.

Workout:

5 min warm up on treadmill.

Front lunges (alternating legs) 14/12/10/8
Side lunges 12/10/10/8 (weight 18/20/25/25)
Calf raises on step 10/10

Side pulls 12/10/8/8 (weight 15/15/20/20)
Bicep curls 12/10/8/8 (weight 16/20/20/25)
Pullover 10/10/10 (weight 18/20/20)

Abs:

Reg crunch 15/15
Rev crunch 15/15
Twist crunch both sides 10/10/10/10
Heel on toe both sides 10/10/10/10
Reg crunch 20

Monday, 19-Jul-2010

Weight: 214

Cardio: 40 minutes of walking.

Workout: Weights

5 minute warm up on treadmill

Incline db press 14/12/10/8 (25/25/35/40)

Flat bench press 10/10/10 (25/35/40)

Upright rows 12/10/8 (16/20/20)

Side laterals 10/10/10 (16/20/20)

Tricep pressdown 12/10/10 (16/20/20)

Abs

Reg crunch 15/15

Rev crunch 15/15

Heel on toe both sides 10/10/10/10

Side crunch both sides 10/10/10/10

Reg crunch 20

Stretch 5 min

Did something different with food to better control my intake. Used the macro guidance and developed the following. It looks complicated but it worked, at least for today.

Total Allotment Delta prot Meal 1 30 prot shake 23 Vita Top 4 Blueberries 1 28 30 -2 carbs Meal 1 30 3 26 11 40 30 10 fat Meal 1 10 3 2 0 5 10 -5 prot Meal 2 30 Tuna 13 tuna 13 Almonds 3 29 30 -1 carbs Meal 2 10 4 4 3 11 10 1 fat Meal 2 20 3 3 8 14 20 -6 prot Meal 3 30 Squash 3 Chicken 40 Wheat Bread 3 46 30 16 carbs Meal 3 20 6 0 12 18 20 -2 fat Meal 3 10 1 10 1 12 10 2 prot PreW 30 prot shake 23 String Chz 7 30 30 0 carbs PreW 10 3 0 3 10 -7 fat PreW 10 3 6 9 10 -1 prot PostW 30 Wheat Bread (1) 3 PB (1T) 4 prot shake 23 30 30 0 carbs PostW 20 12 3 3 18 20 -2 fat PostW 10 1 8 3 12 10 2 Prot 13 Carbs 0 Fat -8 305 300

Tuesday, 29-Jun-2010

Another day of walking. 60 minutes outside.

Monday, 28-Jun-2010

Walked for 60 minutes outside! Enough Said!

Sunday, 27-Jun-2010

Workout:

45 minutes workout video (Last Chance Workout)

5 min warmup

35 min of cardio and strength training. 6 cycles of combo of cardio/strength.

5 min cooldown.

Susan

Wednesday, 16-Jun-2010

Walked 40 minutes steady state.

Workout:

5 minute warm-up on elliptical.

Incline db press 14/12/10/8 (25/25/35/40)

Flat bench press 10/10/10 (25/35/40)

Upright rows 12/10/8/8 (16/16/30/30)

Side laterals 10/10/10 (16/20/20)

Tricep pressdown (machine) 12/10/10 (60/60/60)

Abs

Reg crunch 15/15

Rev crunch 15/15

Heel on toe both sides 10/10/10/10

Side crunch both sides 10/10/10/10

Reg crunch 20

Stretch 5 min

Tuesday, 15-Jun-2010

Cardio: 50 minutes steady state walking.

Workout:

Warm up 5 min on treadmill

Front lunges 14/12/10/8 (weight 35/35/40/40)
Side lunges 10/10/10 (weight 18/18/18)
Disk squats 14/12/10/8

Calf raises 14/12/10/8

Dead lifts 10/10/10 (weight 30/30/30)
Side rows 12/10/8/8 (weight 15/15/20/20)
Bicep curls 12/10/8/8 (weight 20/25/25/30)
Pullover 10/10/10 (weight 18/18/18)

Susan

Monday, 14-Jun-2010

AM Cardio: 25 minutes of warm up/hi/lo interval aerobics (video)

PM Cardio: 16 minutes on bike 1 min hi/1 min lo

Workout:

Incline db press 14/12/10/8 (25/25/35/40)

Flat bench press 10/10/10 (25/35/40)

Upright rows 12/10/8/8 (16/16/20/20)

Side laterals 10/10/10 (16/20/24)

Tricep pressdown 12/10/10/10 (15/20/20/20)

Abs

Reg crunch 15/15

Rev crunch 15/15

Heel on toe both sides 10/10/10/10

Side crunch both sides 10/10/10/10

Reg crunch 20

Stretch 5 min

Total PM Workout 60 minutes.

Saturday 05-Jun-2010

Cardio:

15 minutes on treadmill alternating 1 min walk/1 min run.

15 minutes on recumbent bike alternating 1 min hi/1 min low.

Susan

Friday, 04-Jun-2010

The Workout: Back and Triceps

Exercises Target Wt Actual Wt Target Reps Actual Reps

Lat pulldowns with band NA 12 NA NA

Dumbbell Rows Both Arms NA 21 NA 50

Dips on chair NA 16 NA NA

Straddle Pushups NA 10 NA NA

Chinups NA 12 NA NA

Seated Overhead Extensions One Arm (dumbbell) NA 15 NA 60

One Arm Row (dumbbell) NA 15 NA 60

T-Pull with band NA 36 NA NA

Flat Bench Barbell Triceps Extensions NA 14 NA 60

Barbell Rows NA 21 NA 60

Y's with band NA 36 NA NA

Kickbacks One Arm (dumbbell) NA 15 NA 60

One Arm Horizontal Row (dumbbell) NA 15 NA 60

Deadlifts (dumbbell) NA 8 NA 60

Close Grip Bench Press (dumbbell) NA 15 NA 60

One Arm press Down with Band NA 36 NA NA

Chinups NA 12 NA NA

Seated Overhead Extensions Both Arms (dumbbell) NA 15 NA 60

Barbell Rows NA 21 NA 60

Double Arm Rows with Band NA 36 NA NA

Side Leaning One Arm Overhead Extensions on Ball

(dumbbell)

NA 15 NA 60

One Arm Row (dumbbell) NA 15 NA 60

Deadlifts (dumbbell) NA 8 NA 60

Kickbacks Double Arm (dumbbell) NA 15 NA 60

One Arm Band Kickbacks NA 36 NA NA

Pullups NA 12 NA NA

Cross Body Kickbacks (dumbbell) NA 15 NA 60

Lat pulldowns with band NA 10 NA NA

Side Lying One Arm Pushups NA 16 NA NA

Superman on Floor Arms & Legs Elevate NA 24 NA NA

Thursday, 03-Jun-2010

Cardio:

HIIT video (total of 30 minutes including warm up and cool down stretch)

The first HiiT workout is 30/30, and as the title suggests, each interval is divided into 30 second high energy, plyo reps, followed by an equal 30 second rest for a total of 16 tough intervals.

Walking in the park with the kids for 35 minutes.

Ab Circuit: 17 minutes

Wednesday, 02-Jun-2010

Cardio:

25 minutes of jog/walk stairs.

20 minutes of steady state walking.

Workout: STS Meso Cycle 1 http://cathe.com/sts/about.php

Exercises	Target Weight	Actual Weight	Target Reps	Actual Reps	One Rep Max	% of One Rep Max	Notes
Push Ups - Standard			8
Push Up Wide			8		NA	NA
Push Ups - Standard			30		NA	NA
Alternating Seated Overhead Shoulder Press (dumbbell)			15		NA	60
Barbell Curl			21		NA	60
Incline Chest Flys (dumbbell)			15		NA	60
Seated Rear Delts (dumbbell)			15		NA	60
Bonus Band Pulls			15		NA	NA
Incline Curl Alternating & Rotate at Top (dumbbell)			15		NA	60
Decline Pushups			20		NA	NA
Incline Front Raise on Stability Ball (dumbbell)			15		NA	60
Standing Quarter Stop Curls Both Arms (dumbbell)			8		NA	60
Prone Pushups on Stability Ball			20		NA	NA
Seated Lateral Raise Both Arms High Ends (dumbbell)			6		NA	NA
Seated Concentration Curls 1.5\'s (dumbbell)			12		NA	60
Straddle Pushups			18		NA	NA
Side Leaning Lateral Raise (dumbbell)			15		NA	60
Seated Curls Alternating + Both Arms (dumbbell)			16		NA	NA
Chest Flys (Flat Bench) (dumbbell)			15		NA	60
Seated Overhead Press (dumbbell)			15		NA	60
Preacher Curl on Stability Ball One Arm (dumbbell)			15		NA	60
Core Pushups - boot camp style			16		NA	NA
Seated Front Press Double Arms 1.5\'s (barbell)			12		NA	60
Reverse Dumbbell Curl			16		NA	60
Staggered Pushups			16		NA	NA
Incline Rear Raise on Stability Ball (dumbbell)			15		NA	60
Barbell Curl Wide Grip Extended Stretch			21 14 minutes

Weekend of 21-May-2010

Girl Scout Camporee all weekend!

Hiking and camping with 22 1-3rd graders along with 200+ more campers! Lots of hiking and walking with "camp" like food! Slept in sleeping bags on the ground.

Can feel the impact today!

Susan

Monday, 17-May-2010

Cardio:

20 minutes stair climbing. 1 min running up stairs (72 steps), 1 min brisk walking, 1 min running down stairs (72 steps). Repeated cycle 6x.

Cals/Fat/Carbs/Prot

1600/70/82/171

Monday, 10-May-2010

Cardio Day

60 minutes continuous cardio....

40 minutes steady state walking.

20 minutes stair climbing. 1 min running up stairs (72 steps), 1 min brisk walking, 1 min running down stairs (72 steps). Repeated cycle 6x.

Weights on Tuesday.

Cals/Fat/Carbs/Prot

1100/49/78/107

Susan

Wednesday, 05-May-2010

Very sore today but it feels good! Taking a day rest from the weights after day 2 of the 4 day workout.

Did some step walking today as well as steady state walking of around 20 minutes.

Having trouble bending my arm to take a sip of water! That's what happens when you start over.

Susan

Tuesday, 04-May-2010

Day 2!

Cals/Fat/Carbs/Prot

1320/56/112/110

Walking steady state 30 minutes

Warm up 5 min on treadmill

Side lunges 14/12/10/8 (weight 35/35/40/40)
Step lunges 10/10/10
Step squats 12/10/8
Side rows 12/10/8/8 (weight 15/17.5/20/20)
Bicep curls 12/10/8/8 (weight 20/20/25/25)
Pullover 10/10/10 (weight 18/18/18)

Abs

Reg crunch 15/15
Twist crunch both sides 10/10/10/10
Heel on toe both sides 10/10/10/10
Reg crunch 20

Stretch 5 minutes

Susan

Monday, 03-May-2010

Cals/Fat/Carbs/Prot

1200/39/100/105

Cardio: 30 minutes walking.

Warm Up 6 minutes on treadmill.

Incline db press 14/12/10/8 (25/25/35/40)

Flat bench press 10/10/10 (25/35/40)

Upright rows 12/10/8 (16/20/30) done while standing on inflatable disk

Side laterals 10/10/10 (16/20/24) done while standing on inflatable disk

Tricep pressdown 12/10/10/10 (15/20/20/20) done while standing on inflatable disk

Abs

Reg crunch 15/15

Rev crunch 15/15

Heel on toe both sides 10/10/10/10

Side crunch both sides 10/10/10/10

Reg crunch 20

Stretch 5 min

Total Workout 55 minutes.

Weekend of 01-May-2010

Had a pretty decent week even though I didn't blog it! I have been in a slump for a few months and cannot seem to get out of it. I am aware that is is all in my head and within my power.

Today I spent some time on the Fitfranco boards for inspiration. I love the daily email digests. It is a constant reminder to read what others are doing and that others are hitting the wall as well. Although most are not losing their mojo for months.

Today used the Wii and did 30 minutes of "Just Dance" with the kids and burned around 250 cals.

Work is a ball of stress. Union contract is up and the site is facing a potential strike. I am salaried but my husband is union and his job is one of 150 being eliminated. This has been looming for a few months now and we spend nights fretting. He has been there for 12 years, me for 19. Exercise would help with this stress I know!

So my week was complicated. No weight loss.

Please keep encouragement and motivation coming!

Susan

Monday, 26-Apr-2010

Cals/Fat/Carbs/Prot

1725/70/154/132

Weight: 208

Walked 20 min steady state.

Weekend of 24-Apr-2010

Was away all weekend opening up the summer home. Non-traditional exercise.

Erected fencing, arbor, moving furniture and raking stones. Oh and walking on the boardwalk. About 8 hours of this (off and on).

Susan

Monday, 19-Apr-2010

Walked 45 minutes.

Monday, 12-Apr-2010

Here I am again.

Walked 60 minutes steady state.

Cals/Fat/Carbs/Prot

1384/81/44/115

I will be signing up again. Could we prepare a new full body workout and new macro list?

Thanks Joe.

Susan

Thursday, 25-Mar-2010

Walked 60 minutes steady state.

Weekly Check In 20-Mar-2010

Weight: 200 (loss of .5)

Energy not so good due to work schedule. Cleaning up food.

Not planning any shows in near future.

Susan

Monday, 22-Mar-2010

Cardio: 35 minutes walking.

Warm Up 5 minutes on treadmill.

Calf raises off end of step 12/12/12

Incline db press 14/12/10/8 (25/25/35/40)

Flat bench press 10/10/10 (25/35/40)

Upright rows 12/10/8 (16/20/30) done while standing on inflatable disk

Side laterals 10/10/10 (16/20/24) done while standing on inflatable disk

Tricep pressdown 12/10/8 (15/20/20) done while standing on inflatable disk

Abs

Reg crunch 15/15

The Hundred (bent knees in air)

Heel on toe both sides 10/10/10/10

Side crunch both sides 10/10/10/10

Reg crunch 20

Stretch 5 min

Saturday, 20-Mar-2010

Walking/Hiking in the park 30 min.

Friday, 19-Mar-2010

Walking: 30 min

Elliptical: 30 min

Weights: 2 sets each exercise (10/10) Weights in ( )

Seated leg press (175)

Leg extension (65)

Leg curl (75)

Overhead press (40)

Dual axis pull down (60)

Rear delt (70)

Chest press (40)

Arm extension (35)

Bicep curl (25)

Back extension (75)

Ab machine (70)

Stretch machine 5 minutes

Susan

Tuesday, 16-Mar-2010

3 days of work-training morning till night. No workouts last 2 days. Eating right.

Cals/Fat/Carbs/Prot

1230/40/88/133

Susan

Monday, 15-Mar-2010

Walked 45 minutes.

Cals/Fat/Carbs/Prot

1075/34/63/136

Susan

Weekend of 13-14 Mar 2010

Rest.

Weekly Check In 13-Mar-2010

Weight: 200.5

Waist: 37.5

Hips: 48

Susan

Friday, 12-Mar-2010

Workout:

5 min warm up on elliptical.

Reps for all exercises= 30 (3 sets of 10) Weight in ( )

Seated leg press (175)

Leg extension (65)

Leg curl (75)

Overhead press (40)

Dual axis pull down (60)

Rear delt (50)

Chest press (40)

Arm extension (35)

Bicep curl (25)

Back extension (75)

Standing calf raise (35)

Abductor leg machine (75)

Adductor leg machine (75)

Abs

Reg crunch 30

Rev crunch 30

Side crunch 20/20

Heel of toe both sides 20/20

Reg crunch 20

Good Night at the Y!

Thursday, 11-Mar-2010

Cardio: Walking 30 min.

Wednesday, 10-Mar-2010

Cardio: 30 min walking.

Workout:

5 min warm up on treadmill.

(weights)

Squats 14/12/10/8 (35/35/40/40)

Side lunges 10/10/10

Disk squats (balance on inflatable disk) 14/12/10/8

Calf raises 14/12/10/8

Lat side pulls 12/10/8 (15/20/15)

Pullover 10/10/10 (18/18/18)

Barbell curl 12/10/8/8 (20/25/25/30)

Abs

Reg crunch 15/15

Rev crunch 15/15

Heel on toe both sides 10/10/10/10

Side crunch both sides 10/10/10/10

Reg crunch 20

Stretch 5 min

Tuesday, 09-Mar-2010

Cardio: Walked 45 minutes.

Monday, 08-Mar-2010

Cardio: Walking 90 minutes.

Cals/Fat/Carbs/Prot

1220/39/65/128

Weights:

Warm Up 5 minutes on treadmill.

Calf raises off end of step 10/10/10

Incline db press 14/12/10/8 (25/25/35/40)

Flat bench press 10/10/10 (25/35/40)

Upright rows 12/10/8 (16/20/30)

Side laterals 10/10/10 (16/20/23)

Tricep pressdown 12/10/8 (15/20/20)

Abs

Reg crunch 15/15

Rev crunch 15/15

Heel on toe both sides 10/10/10/10

Side crunch both sides 10/10/10/10

Reg crunch 20

Stretch 5 min

Susan

Saturday, 06-Mar-2010

Cardio: 45 min kickboxing.

Ab work.

Weights:

STS Full Body (video)

Thursday, 04-Mar-2010

Cardio: Walking 25 min.

Wednesday, 03-Mar-2010

Cardio: Walking 20 min.

Warm Up 5 minutes on the elliptical

3 sets of 12 each exercise.

Seated leg press (150)
Leg extensions (75)
Seated leg curl (50)
Back extensions (70)
Ab crunch (55)
Overhead press (35)
Dual axis pull down (50)
Rear delt (70)
Chest press (40)
Arm curl (25)

Tuesday, 02-Mar-2010

Rest Day.

Monday 01-Mar-2010

No sugar today!

Cals/Fat/Carbs/Prot

1275/34/121/130

Cardio: 1 hour 45 minutes of walking (65 minutes continuous)

Ab Work

Sat/Sun 27-28 Feb 2010

Rest Days.

Friday, 26-Feb-2010

Another gym machine workout.

Warm Up 5 minutes on the elliptical

3 sets of 12 each exercise.

Seated leg press (150)
Leg extensions (75)
Seated leg curl (50)
Back extensions (70)
Ab crunch (55)
Overhead press (35)
Dual axis pull down (50)
Rear delt (70)
Chest press (40)
Arm curl (25)

Susan

Thursday, 25-Feb-2010

Cardio:

HIIT 35 minutes

Walking: 30 minutes

Wednesday, 24-Feb-2010

Gym Machines Workout

Warm Up 5 minutes on the elliptical

3 sets of 12 each exercise.

Seated leg press (150)
Leg extensions (75)
Seated leg curl (50)
Back extensions (70)
Ab crunch (55)
Overhead press (35)
Dual axis pull down (50)
Rear delt (70)
Chest press (40)
Arm curl (25)

Good!

Susan

Monday, 23-Feb-2010

Cardio: Walking 70 minutes.


Susan

Satuday/Sunday 20-21 Feb 2010

Back home in PA as of Sunday. Mom has been diagnosed with Staph infection and continues in the hospital.

Back to routine on Monday. Need to release some worry and stress!


Susan

Thurs/Fri 18-19 Feb 2010

My mom was hospitalized on Thursday so I am in NJ with her until ????

No official exercise...other than worrying and eating her hospital jello.

I will post soon.

Susan

Wednesday, 17-Feb-2010

Great Day!

Cardio: 30 min walking, 45 min kickboxing.

Abs:

Reg crunch 15/15
Rev crunch 15/15
Twist crunch both sides 10/10/10/10
Heel on toe both sides 10/10/10/10
Reg crunch 20



Workout: 5 min warm up on treadmill

Squat 15 repsx3 sets (35)
Step lunges 15x3
Bent over rows 15x3 (17.5 increase )
Chest fly 15x3 (20)
Bicep curl 15x3 (25 increase )
Lying tricep extension 15x3 (18)

Stretch 5 min

Monday, 15-Feb-2010

Cardio: 75 minutes of steady state walking. 60 minutes continuous.

Moving to Tues/Thurs/Sat lifting schedule for a change.

Cals/Fat/Carbs/Prot

1450/42/125/153


Susan

Sunday, 14-Feb-2010

Took the day off to celebrate Valentines Day.

Ready for the week!

Saturday, 13-Feb-2010

Cardio: Dancing with the Stars DVD: Latin Dance (20 min)

Abs:

Reg crunch 15/15
Rev crunch 15/15
Twist crunch both sides 10/10/10/10
Heel on toe both sides 10/10/10/10
Reg crunch 20

Push ups 10/10/10

Workout: 5 min warm up on treadmill
Squat 15 repsx3 sets (35)
Step lunges 15x3
Bent over rows 15x3 (15)
Chest fly 15x3 (20)
Bicep curl 15x3 (20)
Lying tricep extension 15x3 (18)

Stretch 5 min

Susan

Friday, 11-Feb-2010

Rest Day.

Sore from yesterday! But in a good way!

Thursday, 11-Feb-2010

Stuck inside because of the weather!

Cals/Fat/Carbs/Prot
1400/36/130/140

Good workout tonight, over an hour with weights and music!

Warm Up 5 minutes on treadmill

Old School Full Body Workout: All exercises done 3 sets of 15

Squats (35)
Step lunges
Bent over rows (15)
Chest flys (20)
Bicep curl (20)
Lying tricep extensions (18)

Push ups 3 sets of 10

Abs

Reg crunch 15/15
Twist crunch both sides 10/10/10/10
Reverse crunch 15/15
Roman crunch 15/15
Reg crunch 15/15
Stretch for 5 min

Susan

Wednesday, 10-Feb-2010

Walked 30 minutes.

Bike 15 minutes.




Susan

Tuesday, 09-Feb-2010

Cardio: Walking 30 minutes.

During "Biggest Loser" commercials: MANY lunges.

Workout:Reps 15/12/12 Weight ( )
5 min warm up on treadmill.
Squats (40)
Step Lunge
Lat pull (dumbell rows) (15)
Chest fly (22)
Bicep curl (dumbell) (22)
Lying tricep extension (25)

Abs
Reg crunch
Twist crunch
Reverse crunch
Roman crunch
Reg crunch
Stretch

Friday-Sunday 05-07 Feb 2010

No weight training but plenty of cardio. Slipping back into the familiar old ways but have a date with the weights on Monday.


Susan

Thursday, 04-Feb-2010

HIIT 45 minutes. Stairs.

Wednesday, 03-Feb-2010

Workout:

Warm up 5 minutes on treadmill

Incline db press (R 14/12/10/8) (W 25/25/30/35)
Flat bench press (R10/10/10) (W 25/30/35)
Upright row (R12/10/8) (W 16/20/30)
Side lateral raise (R 10/10/10) (W 16/16/20)
Tricep pressdown (R 12/10/8) (W 15/20/20)

Abs

Reg crunch 15/15
The "100" x2
Heel on toe 10/10/10/10
Side crunch 10/10/10/10
Reg crunch 20

Susan

Tuesday, 02-Feb-2010

Walked 45 minutes.

Monday, 01-Feb-2010

Workout: 5 min warm up on treadmill


Incline db press 14/12/10/8 25/25/30/40
Flat bench press 10/10/10 25/30/40
Upright rows 12/10/8 16/20/30
Side laterals 10/10/10 16/20/20
Tricep pressdown 12/10/8 15/20/20


Abs

Reg crunch 15/15
Rev crunch 15/15
Heel on toe both sides 10/10/10/10
Side crunch both sides 10/10/10/10
Reg crunch 20

Stretch 5 min

Susan

Sunday, 31-Jan-2010

Rest Day.

Saturday, 30-Jan-2010

Still Sick...

But cals/fat/prot/carbs on track!

Friday, 29-Jan-2010

Sick

Thursday, 28-Jan-2010

Rest Day.

Sick this week, finally hit.

Wednesday, 27-Jan-2010

Cardio: Walked 40 min.

Weights: worked out 45 minutes to videotape, full body workout.

Susan

Tuesday, 26-Jan-2010

Walking 55 minutes.

Monday, 25-Jan-2010

Cals/Fat/Carbs/Prot
1490/32/119/184

Cardio: HIIT: 35 minutes steps. 8 flights stairs, 9 steps each, 20 rotations.

Workout: 5 min warm up on treadmill

Incline db press 14/12/10/8 25/25/30/40 (increase)
Flat bench press 10/10/10 25/30/40 (increase)
Upright rows 12/10/8 16/20/30
Side laterals 10/10/10 16/20/20 (increase)
Tricep pressdown 12/10/8 15/20/20

Abs
Reg crunch 15/15
Rev crunch 15/15
Heel on toe both sides 10/10/10/10
Side crunch both sides 10/10/10/10
Reg crunch 20

Stretch 5 min


Susan

Sunday, 24-Jan-2010

Rest Day.

But wait until you see Monday...

Susan

Saturday, 23-Jan-2010

Rest Day.

Weekly Check In With Joe W/O 18-Jan-2010

Weight 191.5

Waist: 35 in

Hips 45.5 in


Susan

Friday, 22-Jan-2010

Walked 65 minutes today. No strength training.

Susan

Thursday, 21-Jan-2010

Walked steady state 30 min.

Wednesday, 20-Jan-2010

Cardio Today:

Walked steady state 35 minutes.

Kickboxing 45 minutes.

Susan

Tuesday, 19-Jan-2010

I have lost my Mojo...

I walked steady state today for 55 minutes but so far no weights this week. Life is taking over temporarily. Be back soon...

Susan

Monday, 18-Jan-2010

Rest Day.

30 minutes of steady state walking.


Need to get back in the groove...

Susan

Sunday, 17-Jan-2010

Steady state walking 20 min.

Back home and back to routine in the a.m.

Susan

Saturday, 16-Jan-2010

Walking steady state 65 minutes.

Does walking the boardwalk and gambling = cardio? LOL

Susan

Friday, 15-Jan-2010

Off to AC for a girls Weekend!

Steady state walking 30 min.

Thursday, 14-Jan-2010

Steady state walking 30 min.

Otherwise, rest day.

Susan

Wednesday, 13-Jan-2010

Cardio:

20 minutes Stair Master. HIIT session. Heart rate between 145-150 during entire session.
15 minutes bike. HIIT session.

Workout:

Warm up 5 minutes on treadmill

Incline db press (R 14/12/10/8) (W 25/25/30/35)
Flat bench press (R10/10/10) (W 25/30/35)
Upright row (R12/10/8) (W 16/20/30)
Side lateral raise (R 10/10/10) (W 16/16/20)
Tricep pressdown (R 12/10/8) (W 15/20/20)

Abs

Reg crunch 15/15
The "100" x2
Heel on toe 10/10/10/10
Side crunch 10/10/10/10
Reg crunch 20

Susan

Tuesday, 12-Jan-2010

Cardio: 60 min steady state walking.



Cals/Fat/Carbs/Prot

1450/38/120/180

Workout:

Warm up 5 min on treadmill

Leg press (R 14/14/10/8) (W 25/30/30/35 increase from last session)
Lunge (R 12/10/8) (W 30/30/35 increase from last session)
Bent over row (R12/10/8/8) (W 15/20/25/25 increase from last session)
Pullover (R10/10/10) (W 18/20/20 increase from last session)
Barbell curl (R 12/10/8/8) (W 18/20/25/30)

Abs

Reg crunch 15/15
The "100" 2x
Heel on toe 10/10/10/10
Side crunch 10/10/10/10
Reg crunch 20

Susan

Monday, 11-Jan-2010

Cardio: Steady state walking 40 minutes.

Cals/Fat/Carbs/Prot
1400/35/155/160

Workout:

Warm up 5 minutes on treadmill

Incline db press (R 14/12/10/8) (W 25/25/30/35 increase from last session)
Flat bench press (R 10/10/10) (W 25/30/35 increase from last session)
Upright rows (R 12/10/8) (W 16/20/30)
Side lateral raise (R 10/10/10) (W 15/20/23 increase from last session)
Tricep pressdown (R 12/10/8) (W 15/20/23 increase from last session)

Abs
Reg crunch 15/15
Rev crunch 15/15
Heels on toes both sides 10/10/10/10
Side crunch 10/10/10/10
Reg crunch 20

Susan

Sunday, 10-Jan-2010

Rest Day.

Saturday, 09-Jan-2010

Walking steady state 35 minutes.

Otherwise a rest day


Susan

Friday, 08-Jan-2010

Walking steady state 45 minutes.

Thursday, 07-Dec-2009

Tough day and week at work!

Cardio: 15 minutes run/walk stairs.
Steady state walking 30 minutes.

Susan

Wednesday, 06-Jan-2010

Cals/Fat/Carbs/Prot
1520/43/132/151

Cardio: Walked 15 minutes steady state.

Workout: at the gym tonight waiting for the kids to finish Hip Hop Class!

Warm up 5 minutes on elliptical.

Incline DB press (R 14/12/10/8) (W 25/25/30/30)
Flat bench press (R 10/10/10) (W 50/45/45)
Upright rows (R 12/10/8) (W 20/24/24)
Side lateral raises (R 10/10/10) (W 20/24/24)
Tricep pressdown (R 12/10/8) (W 15/20/20)

Abs

Reg crunch 15/15
Pilates "100"
Heel on toe both sides 10/10/10/10
Side crunches both sides 10/10/10/10
Reg crunch 20

Susan

Tuesday, 05-Jan-2010

Cals/Fat/Carbs/Prot
1511/35/110/186

Cardio: Steady state walking 40 minutes.

Workout:

Warm up: 5 minutes on the treadmill.

Leg press (R 14/12/10/8) (W O/G/B/B bands increase from last session)
Lunge (R 12/10/8) (W 18/20/25)
Bent over row (R 12/10/8/8) (W 10/12/15/17 increase from last session)
Pullover (R 10/10/10) (W 18/18/20)
Barbell curl (R 12/10/8/8) (W 18/20/25/30)

Abs

Reg crunch 15/15
Rev crunch 15/15
Heel on toe both sides 10/10/10/10
Side crunch both sides 10/10/10/10
Reg crunch 20

Susan

Monday, 04-Jan-2010

Cals/Fat/Carbs/Prot
1430/33/83/197

Cardio: 40 minutes HIIT stairs (2-20 min sessions). Walked steady state 40 minutes.

Weight Workout:

Reps (R ) Weight (W )

Warm up: 5 minutes on treadmill.

Incline DB press (R 14/12/10/8) (W 18/20/25/30)
Flat bench press (R 10/10/10) (W 20/25/30)
Upright rows (R 12/10/8) (W 16/20/20)
Side laterals (R 10/10/10) (W 16/20/20)
Tricep pressdown (R 12/10/8) (W 15/20/20)

Abs

Reg crunch 15/15
Rev crunch 15/15
Heel on toes both sides 10/10/10/10
Side crunch both sides 10/10/10/10
Reg crunch 20

Susan

Sunday, 03-Jan-2010

Rest Day.

Saturday, 02-Jan-2010

Rest Day

Happy New Year! Friday, 01-Jan-2010

Workout: Last day for this week of the 4 day split.

Reps (R ) Weight (W )

Warm up 5 minutes on treadmill.

Leg press (R 14/12/10/8) (W O/G/G/B bands)
Lunge (R 12/10/8) (W 18/20/25 increased weight from last session)
Lat pulldown (R 12/10/8/8) (W O/G/B/B bands)
Pullover (R 10/10/10) (W 18/18/20 increased weight from last session)
Barbell curl (R 12/10/8/8) (W 18/20/25/30 finally increased weight for this exercise!)

Abs

Reg crunch 15/15
Rev crunch 15/15
Heel on toe both sides 10/10/10/10
Side crunch both sides 10/10/10/10
Reg crunch 20

Happy New Year!

Susan