September 17, 2004............Friday

elliptical machine 45 minutes, keeping strides at 120-125 strides per minute.


No Alice, we haven't had one drop of rain.

You still amaze me that you can do that darn elliptical like that. Today I had all I could do to ride the bike. Left knee is aching for some strange reason. Maybe rain coming in in a few days or something.

Have a good 2 days off Joan. Hugs !!

September 20, 2004..........Good ole Monday

Cable Chest Flyes........10 lb. weight.....15 reps...............
.................................12.5 lb.......12 reps......15lbs.....10 reps.................................................................... .........
Brian said we were staying with pretty light weights here so to make sure we are not aggravating the rotater cuff.

Standing leg Curls......12.5 lbs......15 reps......15 lbs....12 reps.....17.5 lbs.......10 reps....10 lbs........20 reps.........

Bike for 2 minutes, resistance kept changing from hight to low, but I had to keep the rpm's above 80 no matter what.

Biangular Laterial Row....this is for the back, and it is great!!!!
50 lbs....15 reps........58 lbs......12 reps.......64 lbs....10 reps....very light weight maybe 30 lbs.......20 reps.......

Leg Press.....150lbs.......15 reps........175 lbs.....12 reps.....220 lbs.....10 reps.....100 lbs...........20 reps........
That 100 lb. weight felt like nothing,

EFX (elliptical)..levels, 12, 8, & 6, keeping strides at 115-120 per minute....Also did 10 minutes on the EFX as a warm-up this morning.

Lateral Raise......10 lbs......15 reps.......15 lbs....12 reps....20 lbs.......10 reps.......5 lbs........20 reps............

Reverse lunges.....5 lb hand weights........15 reps...8 lb. hand weights.......12 reps........10 lb. hand weights......10 reps........no hand weights..........20 lunges......thought I might just die here

Hyper extension....did this 3 times, 10 reps each holding a 10 lbs. disk weight.

ABS....Okay here is where Brian lied to me, I could not figure out why I was struggling so much with this little 10 pound weight. Now this is a chair like thing, you sit in, with you ankles behind these two pads, and you are pulling downward with your hands. WEll, I really do struggle with this, so today Brian tells me that even if he wasn't putting the 10 lb. weight on, and I was lifting with no weight, I was crunching 40 pounds, but just the machine. So in reality, I am actually crunching 50 pounds, 10 reps, sets of 3. So now I don't wonder why my abs were killing me over the weekend

You are amazing girl!!! I am in awe of you and Mischa!

Hope you have a good evening. Hugs--

September 21, 2004.................Tuesday Morning............

45 minutes on elliptical machine, keeping strides between 118-125 strides per minutes. Last 10 minutes, was done with more of an incline.

I don't see how you can walk after that elliptical stuff Joan. I haven't done it since I made the 5 minutes.

Today lifted weights. Lifting always makes me feel better--probably sounds funny but it is the walking that kills my back.

Have a good evening. Do you lift again tomorrow?? I see my trainer on Thursday. Don't know if she will change anything or not.

September 22, 2004...............Wednesday.....................

30 minutes on the elliptical, 15 just working on the gluts, the other 15 minutes, the glubs, hamstrains, well let me put it this way, every must beginning at my butt and ending in my feet were getting worked out that last 15 minutes

Then did 15 minutes on the bike, for a total of 45 minutes of cardio.

Tomorrow will be weight lifting.

I just read what you wrote in my journal and I am jealous!!! You are doing so fantastic Joan!! Congratulations sweetie on the jeans and other slacks---SLIM!!!! Hugs---

September 23, 2004............Thursday...........................

Cable Chest Flyes (light setting)......12.5 lbs.......15 reps....15 lbs.......12 reps........17.5 lbs...............10 reps.

Standing Leg Curls.....12.5 lbs......15 reps.....15 lbs....12 reps.......17.5 lbs.......10 reps.....just the weight of the machine which is 20 lbs......20 reps...............................

Bike for two minutes the levels being changed every few seconds, and I'm having to keep the rpm's above 80.....

Biangular Lat. Row.....50 lbs.....15 reps....58 lbs.....12 reps......64 lbs...........10 reps...................................

Seated Leg Press (4 sets).....140 lbs.....15 reps....180 lbs.....12 reps........200 lbs......10 reps......50 lbs....20 reps.................................................................... ....

EFX (Elliptical) Level changing all the time, did this for two minutes, keeping strides between 120 & 130 per minute.................................................................. ....

Lateral Raise......10 lbs......15 reps.......15 lbs......12 reps....20 lbs..............10 reps.....................................

Reverse Lunges, today these were done on the stairway, I stood on the bottom step, holding 5 lb. weights doing 3 sets of 12 reps. Boy these were murder.........................

Step Bridge, okay, this was brand new to me, but got old really quickly This was done with a step, I sat on the floor with my back to the step, then brought my feet up till they were flat on the floor, next lift the entire bottom part of the body, cruching the arse and arching the back. 3 sets 15reps each set. This was to be done holding a 10 lb. disc weight, but since Brian really didn't think I could do this, he didn't make me hold the weight. Look out next time. My shoulder blades are close to the step as well. HOpe this is explained so y'all will know what I'm talking about.

Hyper Extension 3 set, 10 reps each, and this time with the 10 pound weight, and today we did a twist with this as well. Great for the waistline.

AB Crunches....3 sets 10 lbs weight 10 reps each.

Okay I'm tired all over again.

Hi Joan--

Thanks for the congrats. Now tell me--what do you think about gaining a pound instead of losing??? A real bite I think.

Doing your ball squats--I can understand how you felt afraid at first. I did too. By the time I made the end of the second set--was afraid I wasn't going to make it back up. Now back and thighs are complaining loud and clear. LOL!!

You asked if I had taken a week off. No--but have only been at it not quite 7 weeks.

See you are busting your buns again today--Specially that Step Bridge. Yikes!! Hugs--Alice

September 24, 2004............Friday Morning....................

Elliptical machine 35 minutes, keeping strides at 120-135 per minute.

Jumping for joy cause I have the next two days off.

Your still hanging in there I see... your doing great!

Way to go Joan!!! I did biking today!! Enjoy your two days off--I am!!!!

September 27, 2004.............Monday's weights................

Cable Chest Flyes.........12.5 lbs......15 reps.....15 lbs.......12 reps..........17.5 lbs..........10 reps....very light weight.................20 reps...............................................

STanding Leg Curls......15lbs...15 reps....17.5 lbs.....12 reps......20 lbs.........10 reps....very light weight....20 reps.................................................................... .........

Biangular Lat Row.....72 lbs....15 reps....84 lbs....12 reps...60 lbs.....15 reps..............................................

Leg Press...I didn't do this one today cause Brian didn't think I was really up to it, and you know he was probably right..............................................the other thing we didn't do was the bike intervals, and the elliptical machine. I really don't think I could have pushed myself today like I normally do.................................................

Lateral Raise......15 lbs....15 resp....20 lbs.....12 reps...25 lbs........10 reps......very light weight.......20 reps............

Reverse lunges, these are now being done on the stairway, while holding 5 lb weights the first two sets, the last set I do with my hands on hips...10 reps each.

Step Bridge...this was done today with a 25 lb weight on my stomach, for the first 10 reps, then the weight is removed and I do 10 more reps. for ''burnout''. Three sets of these.. feel the burn baby...................................

Hyper Extension with a twist. holding a 10 lb. weight, three sets, 10 reps, as I raise up, I twist to either side, while keeping hips on the pads.................................

Hammer Strength ABS....3 sets each, 10 lbs. 10 reps.

Brian wrote ''off DAy'' at the end of the column, with a sad face. Really hurt my feelings.

Joan--

Sorry you have a sinus infection. They are miserable. I still think you did a great job lifting when you weren't feeling well.
Hope you get feeling better real soon. Hugs dear--