Here's my new gym log, started in honor of the let's get fit challenge!

Last week's Workouts:

4/1 UBWO 20MAS 500 yds moderate swim
4/3 LBWO 20MAS 500 yds moderate swim
4/5 UBWO 20MAS 500 yds cool-down swim

Main focus - increasing weights and intensity of 20MAS. Abs both with UB and LB WO's and on the silly swiss ball.

Last Night's Workout:

4/7 LBWO Squat Press x 5 sets
Leg Extension x 1 set
Hams x 5 sets sitting
Hams x 1 set lying
Adductors x 5 sets
Abductors x 5 sets
Calf Raises x 5 sets
Abs - swiss ball + floor 5 sets
Back Raises swiss ball x 2 sets
20 MAS bike levels 5 to 9
500 yd cool down swim
10 mins steam room Aaah! Eucalyptus!

Congratulation to your weight loss and fitness program:-)
Way to go:-)
Swimming, steam room - what a wonderful combination. (I am dying for a sauna, unfortunately we have poolk, jacuzzi, but not steam/sauna here, in our community.
May I ask what is the swiss ball?

Galadriell,

Thanks for stopping by. A swiss ball is one of those big balls they have at fitness or rehab centers. I think they were originally used primarily for rehab, but now they are all the rage for "core" workouts, those which work your torso muscles. They are also popular for use during labor (the pregnancy kind of labor).

For ab work you recline with your back on the ball, using the feet for stabilization, and do crunches that way. If you search the web, you can find all types of exercises to do on the ball. Some people even sit on the ball while doing arm exercises like bicep curls or shoulder presses.

4/10 UBWO

Chest Press 5 sets
Incline Press 1 set
shoulder side raises 5 sets
shoulder press 5 sets
dumbbell rows 5 sets
lat pulldowns 1 set
concentration curls 5 sets
hammer curls 1 set
tricep press 5 sets
Tricep pushdown using lat machine 1 set
12 MAS - hamstrings felt twitchy so I cut it short!
Abdominal exercises 3 sets
500 yd swimming cooldown

Saturday's Workout (4/12) LBWO + Cardio:

Leg Extension x 5 sets
Squat Press x 1 sets
Hams x 5 sets sitting
Dead Lifts x 1 set
Calf Raises x 5 sets machine
Calf Raise x 1 leg, 1 set each side
Adductors x 5 sets
Abductors x 5 sets
20 MAS bike levels 5 to 9
Abs - swiss ball + floor 5 sets
Back Raises swiss ball x 2 sets
Stretching
500 yd cool down swim

Tuesday's WO
4/15 UBWO

Chest Press 5 sets
Incline Press 1 set
shoulder front raises 5 sets
shoulder press 5 sets
lat pulldowns 5 sets
deadlift 1 set
concentration curls 5 sets
hammer curls 1 set
tricep press 5 sets
Tricep pushdown using lat machine 1 set
20MAS - bike
Abdominal exercises 5 sets
Back raises on Swiss Ball 2 sets
600 yd swimming cooldown - freestyle

Thursday April 17

LBWO Squat Press x 5 sets (100, 120, 140, 160, 140#)
Leg Extension x 1 set (50#)
Hams x 5 sets sitting (50, 55, 60, 65, 55#)
Hams x 1 set lying (37.5#)
Adductors x 5 sets (50, 55, 60, 65, 70#)
Abductors x 5 sets (50, 55, 60, 65, 70#)
Calf Machine x 5 sets (95, 120, 145, 170, 170)
Calf Raise with body weight 1 set
Abs - swiss ball + floor 5 sets
Back Raises swiss ball x 2 sets
Stretching - I can finally reach my feet when I'm lying on my stomach - Yeah!!

Saved Cardio for Friday!

Friday W/O

20MAS recumbent bike level 4 to 9
500 yd swim cooldown.

Saturday W/O

Chest Press 5 sets
Incline Press 1 set
shoulder press 5 sets
chin raise 1 set
dumbbell rows 5 sets
lat pulldowns 1 set
concentration curls 5 sets
hammer curls 1 set
tricep press 5 sets
Tricep pushdown using lat machine 1 set
Abdominal exercises 5 sets
Back raises 2 sets
20 MAS - bike 4 to 9
700 yd swimming cooldown

LBWO Tuesday April 22 - Earth Day!


Leg Extension x 5set (50, 55, 60, 65, 60#)
Leg Press x 1 set (160 #)
Hams x 5 sets sitting (50, 55, 60, 65, 55#)
Deadlift x 1 set (20#)
Adductors x 5 sets (50, 55, 60, 65, 70#)
Abductors x 5 sets (50, 55, 60, 65, 70#)
Calf Machine x 5 sets (135, 145, 155, 165, 175)
Calf Raise with body weight 1 set
Abs - swiss ball + floor 5 sets
Back Raises swiss ball x 2 sets
500 yd cooldown swim

Arrrrgh! It's Thursday and work keeps getting in the way of my workouts! (Darn that work!) I will definitely go tomorrow.

My toddler had a one hour tantrum this morning, that felt like a workout, but I guess it doesn't count.

April 25 UBWO + Cardio

Chest Press 5 sets 30 to 45#
Incline Press 1 set 30#
shoulder press 5 sets 8 to 15#
shoulder chin raises 1 sets 15#
dumbbell rows 5 sets 15 to 25#
lat pulldowns 1 set 50#
concentration curls 5 sets 8 to 15#
hammer curls 1 set 12#
tricep press 5 sets 15 to 25#
Tricep pushdown using lat machine 1 set 25#
21MAS Lost track of time so ran a minute long!

No Time for Abs today!

April 28, 2003

Leg Extension x 5set (50, 55, 60, 65, 55#)
Leg Press x 1 set (160 #)
Hams x 5 sets sitting (50, 55, 60, 65, 55#)
Lying Hams x 1 set (37.5#)
Adductors x 5 sets (50, 62.5, 75, 87.5, 75#)
Abductors x 5 sets (50, 62.5, 75, 87.5, 75#)
Calf Machine x 5 sets (135, 145, 155, 165, 175)
Calf Raise with body weight 1 set
Abs - swiss ball + floor 5 sets
Back Raises x 1 sets
6 minutes bike
1000 yd Swim (20 MAS)

Oops, above was for April 27th.

April 29th WO

Chest Press 5 sets 30 to 45#
Incline Press 1 set 30#
shoulder press 5 sets 8 to 15#
shoulder chin raises 1 sets 15#
dumbbell rows 5 sets 15 to 25#
lat pulldowns 1 set 50#
concentration curls 5 sets 8 to 15#
hammer curls 1 set 12#
tricep press 5 sets 15 to 25#
Tricep pushdown using lat machine 1 set 25#
10MAS Just dreadful. Had to quit. Went and sat in the sun.

May 1

Leg Extension x 5set (50, 55, 60, 65, 55#)
Leg Press x 1 set (160 #)
Hams x 5 sets sitting (50, 55, 60, 65, 55#)
Deadlift x 1 set (40#)
Adductors x 5 sets (50, 62.5, 75, 87.5, 75#)
Abductors x 5 sets (50, 62.5, 75, 87.5, 75#)
Calf Machine x 5 sets (135, 145, 155, 165, 175)
Calf Raise with body weight 1 set
1000 yd Swim (20 MAS)

Been slackin on the abs. Better do while Nick is napping today!