Signey's Gym Log
 

I've been riding my stationary bike faithfully for about four months now. I average 30 min. 6 days a week at 4 miles a session.
I've also purchased a Total Gym that I have started a workout program with. The program has me doing two elementary exercises to get started that exercise 80% of the muscles in my body. I'm supposed to do this for at least two weeks to prepare for the full program. I've been doing this for a week and a half already.
I also have joined a belly dance class that I attend once a week for 1.5 hrs. I try to practice two or three times a week.

Signey

T.G.: Leg Pull-ups 20 reps, 2 sets, 1 incline
Bike: 30 min., 4 mil.

I.5 hrs. Belly Dance Class
.5 hr walking

I increased the time on my bike today. I'm hoping that this is something I will be able to do consistantly for the future. I increased from 30 min. to 45 min. It's my hope that my body will respond by burning more fat.
I also did my gym routine. I felt a very pleasant burn today as I was doing my pull-ups. That was a new sensation. I found that I was able to do my routine with far more ease today. It felt good. I was able to incoporate a crunch with the arm over's.

Signey

stationary bike: 45 min. 6.5 miles
Arm Over's: 20 reps 2 sets 1 incline
Pull-ups: 20 reps 2 sets 1 incline
Underhand Pull-ups: 20 reps 2 sets 1 incline

Stationary Bike 45 min. 6.5 miles
Leg Pull: 20 reps 2 sets incline 1
Squats: 20 reps 2 sets incline 3

Staionary Bike 4 miles 30 minutes
Arm Over's: 20 reps 2 sets 1 incline
Pull-ups: 20 reps 2 sets 1 incline
Underhand Pull-ups: 20 reps 2 sets 1 incline

Only did 4 miles on the bike this morning as I was feeling fatigued from the day before. I might need to go 30 one day and 45 the next to build up.

Stationary Bike 45 min. 6.5 miles
Leg Pull: 20 reps 2 sets incline 1
Squats: 25 reps 3 sets incline 3

Well I'm back and the cold I've had is pretty much out of my system now. I was able to exercise today and I am soooo happy about that.

stationary bike 30 min. 4 miles
Upper Body
Arm Over's: 25 reps 2 sets 1 incline
Pull-ups: 25 reps 2 sets 1 incline
Underhand Pull-ups: 25 reps 2 sets 1 incline

Stationary Bike 45 min. 6.5 miles
Leg Pull: 25 reps 2 sets incline 1

Stationary Bike: 7 miles, 47 min.
That 7 miles is a first. I seem to be averaging somewhere between eight and nine miles an hour. :thup:

Upper Body Routine
Reps, Sets, Incline
Arm Pullover 25, 2, 1
Chin-Ups 12, 2, 2
Lat Pull Downs 12, 2, 1
Seated Chest Press 20, 2, 1
Seated Row 25, 2, 2

Increase the incline on the chin-ups. Need to increase incline the next workout on the arm pullover and the seated row.
Good work! I feel great!

I needed to edit this post because when it posted it, it changed the format of the statistics. It doesn't want to be in columns. So I've put commas between the numbers so that they don't run into each other.

Back Again
 

It's been a million years since I posted in here. I've been doing a program for weeks now and I've keeping track of it on paper. It's good to post it here though so that I can get feed back from folk. That being said, it's a Wednesday and I did my Monday workout by mistake. No big deal, I'll just have to pay attention with the cutting and pasting over the next week. :)


Ten minute warm-up inclined stationary bike

Set 1 (2 sets w/ 60 sec rest)
One Arm Rows 15 ~ 5lbs
Incline Dumbbell Press 15 ~ 5lbs

Set 2
Dumbbell Shoulder Press 15 ~ 5lbs
I haven't found an exercise to pair this with.
It has you do calf raises and these have injured my
foot to the point that I gave up the workout for three weeks

Set 3
Dumbbell Curls 15 ~ 5lbs
Arm Pullovers/ Total Gym 35 ~ 1

Set 4
Squats/ Total Gym 20 ~ 6
Stiff Legged Deadlifts 15 ~ 5

Thursday July7,2005

Cardio
Stationary Bike: 4.7 miles, 30 min.

Friday July 8, 2005

Six minute warm-up on the stationary bike

Supersets
Set 1
Squats using the Total Gym 20 ~ 6
Leg Pull Ups TG 15 ~ 1

Set 2
Leg Extensions 15 ~ 15
Leg Curls 15 ~ 15

Set 3
Dumbbell Upright Rows 15 ~ 7
Triceps Kickbacks 15 ~ 5

Set 4
Arm Pullovers TG 35 ~ 1
Squats TG 20 ~ 6