Okay.. I guess its time for a fitness log.
I don't know why I put this off, but I found a site that describes what I do.
I workout at home as this fits with my lifestyle and the two ladies in my life. My daughter and my roommate that I work with, that has down's syndrome.
With two jobs.. working at home with tapes is my poison of choice :-)
I know many don't think that you can get a good workout unless you are at a gym.. ..but after these months of watching my sister I know that isn't true.
SO.. Here I am :-)
I will be posting my next four week rotation shortly.
Nedra

Checkin' out some gym logs...

Working out is working out, gym or no gym! It seems like you're getting quite a workout. Don't let anyone tell you otherwise!

Great progress; Keep up the good work!


-Michelle

I guess its because I read on the Firm and the Fit Prime forums about Husbands that have watched wives sweat it out for months doing it this way..then denigrate it.
On the other hand I worked with a personal trainer once that said that he knew "firmies" when they came in because they had such good form...
but its good to see you hear.
In the morning I do Super Sculpt and Scuplted abs hips and thighs... If I have time for more I will throw upper body in.
Before I go much further with this I need to just post again the story of a man I knew as a patient I worked with once.
Because of the sort of facility that he was in and the fact that he was about the worst "flight risk" patient we had ever seen getting out of his ROOM was not possible, let alone allow him up to the weight room in another building on the site.
But this man had the most incredible body I have ever seen..
From THOUSANDS AND THOUSANDS of pushups and squats he did daily. He would do hundreds of each..and then rest for a couple of hours, then do it again. And that is all he had been doing at least for the year previous to that in another facility he was staying in at the time.
I literally was telling the RN that I worked with to put her tongue back in her mouth and close it when the guy was in our office having any sort of exam. It was that rock hard and defined.
I know many of the "rules' that we read..but I realize WHY many of the rules are made the way that they are... however... Rules are always meant to be bent.. or even broken if the result you want is different..
Okay
Tomorrow I will have a better idea of what I am doing next time.
I will be adding a FitPrime tape and a Cathe DVD to my collection.. that may help with what I am doing..
I hope so. I hope they are as "heavy' as I am looking for.
Till tomorrow!
Poofie!

FIRM - Sculpted Buns, Hips & Thighs (SBHT)
--------------------------------------------------------------------------------
Series -- FIRM Parts
Formerly -- Lie Down and Workout (LDWO)

Lead --- Tracie Long

Parts from -- Hare, Tort

Category --- Sculpt, Lower Body Floorwork

Breakdown -- abs(14), lower floorwork(16.5), stretch(3.5) = 34 min

Equipment -- ankle weights, dumbbells, floormat

The Workout
~Abs -Tort
~Pelvic contractions
~Abs

~Tablework R -Hare
~Leg lifts R
~Inner thigh lifts L

~Abs -Hare

~Bridge -Hare

~Tablework L -Hare
~Leg lifts L
~Inner thigh lifts R

~Abs -Hare

~Stretch -Hare

Series -- Super Shapers (1999)

Lead --- Carissa Foster, Dale Brabham, Jennifer Carman, Nancy Tucker

Category --- Sculpt / Total Body Weights, or Full Dumbbell

Breakdown -- warmup(4), upper weights(19), lower weights(19), abs(3), stretch(3.5) = 49 min

Equipment -- ankle weights, barbell, dumbbells, short step, tall step, 2x4 board, dowel, floormat

The Workout
~Warm-up & stretch

~Lat rows
~Bicep curls
~Lat rows
~Bicep curls

~Pushups on TALL BOX

~Upright row
~Militaries
~Bicep curls
~Upright row
~Militaries
~Bicep curls

~Lat rows
~French press
~Tricep dips on TALL BOX
~Posterior delt flyes
~Pushups on TALL BOX

~Squats
~Plies
~Glute lifts

~Lunges
~Curtsy dips
~Cross lunges

~TALL BOX Leg press
~Militaries
~TALL BOX Leg press

~Upright rows
~Militaries
~Anterior delt lifts
~Lateral delt lift
~Upright rows
~Militaries
~Anterior delt lifts
~Lateral delt lift

~Good mornings
~Lat rows (seated)
~Good mornings
~Lat rows (seated)
~Posterior delt flyes
~Rhomboid pinches

~Pushups on TALL BOX

~Triceps dips on TALL BOX

~Lat rows R
~Bicep curls
~Lat row L

~Dips

~Squats
~Lunges R
~Squats
~Lunges L

~Squats
~Inner & outer thigh
~Squats

~Abs (use BOX)

~Stretch

Series -- FIRM Parts

Lead --- Deprise Brescia (host), Janet Jones-Gretzky, Jayne Poteet, Sandahl Bergman, Susan Harris

Parts from -- Vol 1-6 (except Vol 5)

Category --- Sculpt, Upper Body

Breakdown -- warmup(6), upper warmup(5), upper weights(21), stretch(3) = 40 min

Equipment -- dumbbells, tall step, 2x4 board, floormat

The Workout
~Warm up -V3
~Stretch -V2

~Tricep/bicep lunges -V2
~Triceps kickbacks
~French press
~Militaries
~Upright rows
~Militaries
~French press
~Triceps kickbacks
~Lateral delt flyes

~Militaries -V4
~Lat rows
~French press
~Pushups

~Pec flyes -V1

~Lat rows -V3
~Posterior delt flyes

~Lateral delt flyes -V4
~Anterior delt lifts
~Plie w/ uprights rows & bicep curls

~Triceps kickbacks -V6
~2 arm lat rows
~Posterior delt flyes

~Lat rows R -V2
~Pushups
~Lat rows L
~Pushups

~Single arm french press R -V3
~Militaries -V1
~Flex delt flyes
~Bicep curls
~Single arm french press L –V3
~Pushups

~Pec flyes -V2
~Ribcage pullovers
~Pec flyes
~Ribcage pullovers

~Stretch -V3

I really did all those this morning..
Tomorrow morning I am planning on The Hare and Standing Legs..
I might get in a few minutes of Fat Blaster too.
for a more aerobic day.
Well Except for the standing legs .. where by the time I make it to the ends I am screaming curse words to Jayne Poteet :-)
Laters!
Poofie!

I did my planned workout today..
Even though I was having a few fun abdominal cramps today
The description of Standing legs is as follows.
Series -- FIRM Parts

Lead --- Salina Bartunek (host), Janet Jones-Gretzky, Jayne Poteet, LaReine Chabut, Sandahl Bergman, Susan Harris

Parts from -- Vol 1-6

Category --- Sculpt, Lower Body

Breakdown -- warmup(7.5), lower weights(30), stretch(4.5) = 45 min

Equipment -- ankle weights, barbell, dumbbells, tall step, chair

The Workout
~Warm up -V2
~Stretch -V6

~TALL BOX leg presses (no weights) -V3
~TALL BOX leg presses

~Fast squats -V3
~Squats with bicep/ triceps
~Fast leg abduction
~Fast squats
~Squats with bicep/ triceps
~Fast leg abduction

~Squats with militaries -V3

~Lunge- squat combo -V4

~Kneelifts with militaries -V3
~Hyperextensions & dips R
~Leg abductions with flex delt lifts & bicep curls R
~Max squats
~Hyperextensions & dips L
~Leg abductions with flex delt lifts & bicep curls L
~Max squats

~TALL BOX Step down leg press R -V5
~Squats
~TALL BOX Leg press R
~TALL BOX Step down leg press L
~Squats
~TALL BOX Leg press L

~Lunges with light weights -V1
~Heavy lunges with delts & biceps

~Dips & hyperextensions -V4
~Leg abduction with flex delts flyes
~Squats with militaries

~TALL BOX Leg press R -V6
~Calf pumps
~TALL BOX Leg press R
~TALL BOX Leg press L
~Calf pumps
~TALL BOX Leg press L
~Rhomboid pinches

~Squats & hoversquats on TALL BOX -V6

~Stretch -V5
Its probably one of the toughest workouts I do.. . No.. right now its THE toughest.
I use my 20 pound barbell with 2 1/2 pound plates, 5, 8 and 10 pound dumbells at this point to do the exericse..
Poofie!

Series -- Cross-Trainers (1994)

Lead --- Tracie Long

Category --- Cardio + Sculpt / Hare

Breakdown -- warmup(7), cardio(17.5), 4-limb(4.5), triceps(1.5), leg press(3.5), abs(6.5), lower floorwork(15), stretch(3.5) = 62 min

Equipment -- ankle weights, dumbbells, short step (4"+), tall step, floormat

The Workout
~Warm-up & stretch

~SHORT BOX Waltz (3 min)

~4 limb aerobics w/ flex delt flyes & bicep curls

~SHORT BOX Tango (3 min)

~TALL BOX Leg press L&R

~SHORT BOX Paso doble (2 min)

~4 limb aerobics w/ upright rows & triceps kickbacks

~SHORT BOX Swing (2 min)

~TALL BOX Leg press L&R

~SHORT BOX Cha Cha (2 min)

~SHORT BOX aerobics

~Triceps kickbacks

~Tablework R
~Leg lifts R
~Inner thigh lifts L

~Abs

~Bridge

~Tablework L
~Leg lifts L
~Inner thigh lifts R

~Abs

~Stretch
I had thought about changint it to "Total Body Shaping mix".. but I can be a dork.. and I Misplaced the tape..
I found it AFTER the work out.. so this is a good thing as I plan it for my next rotation
ON the hare.. I use 4 pound, 5 pound, 12 pound and 15 pound dumbells as well as 5 pound ankle weights.

I am hoping to get all my plates and my other star lock dumbells from my ex.. that will help with my needing to up my weights on my exercises.
I also want to get 10 pound ankle weights with the bars you can take OUT of the weight set.. with velcro.. so I can move fast enough for these workouts.
I know that I am using
TT, TT2, Total Body shaping mix,
Standing legs and upper body.. and the new tape hopefully from Fitprime and the DVD from Cathe that is slow and heavy with divided upper and lower body..
And.. I will add a bit of leslie Sansone this time.
I am still working out the details.
Poofie!

Due to brain freeze what I was actually going to do... but that is okay :-)
Today I did Firm Strength, Upper Body and Ab sculpt.
The details will follow.
I have done my measurements.
Here are the ones from when I first measured before my birthday.
Opps... I guess the date was Nov 2.
Neck 14 1/4"
Upper Chest 37 1/2"
Bust 41"
Lower Chest 37"
waist 35 1/2"
abdomen 45 1/2"
hips 45"
Thigh 25"
knee 18"
calf 16 1/2"
ankle 9 3/4"
Upper arm 15"
elbow 12 1/4
midarm 11"
and wrist 7"
Okay..and then from today.
Neck 13 5/8"
upper chest 35 7/8"
Chest 38 3/4"
Lower chest 34 7/8"
waist 33"
abdomen 43 1/2"
hips 43 1/2"

thigh 22 1/2"
knee 16 1/4"
calf 15 1/2"
ankle 9 1/2"
upper arm 14 1/4"
elbow 11 1'2"
mid arm 10 1'2"
wrist 6 1'2"

but I will tell you over the weeks.. its an up down up down sort of measuring thing..
Some of those measurements are UP from last week.. its just too strange.
I am used to a more steady progression!
Poofie!

Series -- Body Sculpting System (2002)

Lead --- Lisa Kay

Category --- Sculpt, Abs

Breakdown -- warmup(5), abs/core(17), stretch(3) = 25 min

Equipment -- dumbbells, tall step, floormat

This is a rather easier tape than scuplted abs hips and thighs..but still has some good intense moves and does focus a bit more on Spinal erectors.
Poofie!

Series -- Cross-Trainers (1995)
Formerly -- StrongBody (SB)

Lead --- Pam Cauthen

Category --- Cardio + Sculpt / Tortoise

Breakdown -- warmup(5), cardio(10), weights(32), abs(6), lower floorwork(2), stretch(3) = 57 min

Equipment -- ankle weights, barbell, dumbbells, short step, tall step, floormat

The Workout
~Warm-up & stretch

~4 limb aerobics w/ flex delt flyes, biceps curls

~Lunges R
~Dips R
~Squats
~Lunges L
~Dips L

~Pushups
~French press
~Pushups
~French press
~Jumps
~Triceps kickbacks

~TALL BOX Leg press R&L
~Squats
~T bar lat rows
~Biceps curls
~T bar lat rows
~Lat rows (double arm)

~Low impact aerobics

~TALL BOX Leg press R
~Dips R
~TALL BOX Leg press L
~Dips L

~Lat row L
~Upright row
~Lat row R

~4 limb aerobics w/ militaries & tri kickbacks
~Plies w/ biceps curls & upright rows
~4 limb aerobics w/ militaries & tri kickbacks

~Basic training
~Squats
~Basic training
~Squats

~Lateral (straight) delt flyes
~Anterior delt flyes
~Militaries

~Inner thigh lifts R
~Head bangers (supine French press)
~Abs w/ ribcage pullovers
~Abs
~Inner thigh lift L
~Abs

~Stretch
I used 4 lb, 5 pounds 8, 10 12 and 15 pound dumbells.
I also used 5 pound ankle weights ( I still wanna get the better 10 lb ones.. next up in 2003!)
and My 20lb barbell with 2 1'2lb plates

I believe I have already posted what that entails.
I upped the weight for a few exercises.. like the flies to 10 and 12 lbs..and stuck with my 15 for lat pulls.
:-)
I wanna get rid of the "grandma arms"!!!!
Poofie!

Today is an official rest day.
Tomorrow is the Tortoise and at least scuplted abs, hips and thighs.
Poofie!

Series -- Cross-Trainers (1994)

Lead --- Tracie Long

Category --- Cardio + Sculpt / Tortoise

Breakdown -- warmup(7.5), abs(6.5), pelvic floor(1.5), cardio(13), weights(25.5), stretch(5) = 61 min

Equipment -- barbell, dumbbells, short step, tall step, floormat

The Workout
~Abs
~Warm-up & stretch

~Squats
~Militaries
~TALL BOX Leg press R
~Militaries

~SHORT BOX Cha cha (2 min)

~Squats
~Upright rows
~TALL BOX Leg press L
~Upright rows

~Plie squats

~SHORT BOX Tango (2.5 min)

~Lunges R
~Bicep curls
~Lunges L
~Bicep curls

~SHORT BOX Waltz (2 min)

~Dips R
~French press
~Dips L

~Stretch

~SHORT BOX Charleston (2.5 min)

~TALL BOX Leg press R
~Lat row R
~Triceps kickback
~Bicep curls
~TALL BOX Leg press L
~Lat row L
~Triceps kickback
~Bicep curls

~SHORT BOX Cha cha (2.5 min)

~Pushups

~Pec flyes

~Pelvic contractions

~Abs

~Stretch

I had a hard time with the aerobics again today, its like I am a total klutz!!! but I did keep going.
I also did sculpted abs hips and thighs and upper body.
Just felt "weaker" in general.
Poofie!