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