45 minutes power walking on treadmill set on hill climb programme - 3.2 miles covered (averaging 4-4.5mph)

Later: stretching, core conditioning and crunches - plus, 1.5 mile walk with dog

UBWO

Dumbbell row 4 x 6 x 8kg
Pec Deck Fly 4 x 6 x 25kg
DB Bicep curls 4 x 6 x 6kg
Tricep Pulldown 4 x 6 x 15kg
Wide grip pull-down 4 x 6 x 25kg
DB Lateral raise 4 x 6 x 4kg
Reverse (Deltoid) Fly 4 x 6 x 25kg
DB Upright row 4 x 6 x 6kg
DB Hammer Curls 4 x 6 x 6kg
Dumbbell Extension 4 x 6 x 10kg


A good WO today - I felt strong and not at all tired. I had an apple with peanut butter pre-WO and I really think it made a difference.

I also used a wrist support on my left wrist (which is quite weak) and it really made a difference.




Later: stretching, shoulder rehab exercises, crunches - plus, 1.5 mile walk with dog

Demi,
your doing great with the workouts. I have also found eating some peanut with an apple or banana helps me while working out as well.

Hugs,
Joan

45 minutes power walking on treadmill set on hill climb programme - 3.2 miles covered (averaging 4-4.5mph)

Later: stretching, core conditioning and crunches - plus, 1.5 mile walk with dog

45 minutes power walking on treadmill set on hill climb programme - 3.2 miles covered (averaging 4-4.5mph)

Later: stretching, core conditioning and crunches - plus, 1.5 mile walk with dog

2 hours fast walking with dog

Later: stretching and some yoga poses

After yesterday's fiasco with forgetting my key, which meant I couldn't get my gear out of my locker in the gym, I decided to take the day off ... haven't had a day off of exercise in a while, so thought it might be a good idea.


Today so far, I have done a 3 mile power walk outside

Planning stretching and crunches later.



BTW, Sunday was another 2 hours of fast road walking with the dog, following by stretching and some pilates.

Oops, forgot to post yesterday's UBWO:

Dumbbell row 4 x 6 x 8kg
Pec Deck Fly 4 x 6 x 25kg
DB Bicep curls 4 x 6 x 6kg
Tricep Pulldown 4 x 6 x 15kg
Wide grip pull-down 4 x 6 x 25kg
DB Lateral raise 4 x 6 x 4kg
Reverse (Deltoid) Fly 4 x 6 x 25kg
DB Upright row 4 x 6 x 6kg
DB Hammer Curls 4 x 6 x 6kg
Dumbbell Extension 4 x 6 x 10kg


Later: stretching, core conditioning and crunches - plus, 1.5 mile walk with dog

2 hours fast walking with the dog

2 hours fast walking with the dog

Later: stretching, core conditioning and crunches

2 hours fast walking with the dog

Later: stretching and some yoga

Sunday, 17 December: two hours fast walking with the dog

Monday, 18 December: day off


Tuesday, 18 December: 3 mile power walk outside, followed later by stretching and core strengthening exercises

3 mile power walk outside, followed later by stretching and core strengthening exercises, plus 1.5 mile walk with dog

Although I've been doing some sort of work out most days over the holidays (mainly power walking with the dog), I haven't been in the gym for a couple of weeks. The gym I belong to is my company gym, and it was closed from 22 December until 4 January. Also, I took some extra days off, and have only now gone back this week.


Yesterday, I did the following UBWO:

Dumbbell row 4 x 6 x 8kg
Pec Deck Fly 4 x 6 x 25kg
DB Bicep curls 4 x 6 x 6kg
Tricep Pulldown 4 x 6 x 15kg
Wide grip pull-down 4 x 6 x 25kg
DB Lateral raise 4 x 6 x 4kg
Reverse (Deltoid) Fly 4 x 6 x 25kg
DB Upright row 4 x 6 x 6kg
DB Hammer Curls 4 x 6 x 6kg
Dumbbell Extension 4 x 6 x 10kg

and today, I did 45 minutes of power walking on the treadmill set on hill climb programme - 3.2 miles covered (averaging 4-4.5mph).

I'm waiting for my copy of Alwyn Cosgrove's New Rules of Lifting to arrive, and I'm looking forward to starting his programme shortly.

LBWO

Leg Extensions 4 x 6 x 25kg
Lying leg curls 4 x 6 x 20kg
Standing Calf Raises 3 x 12
Angled Calf Raises 3 x 12
Squats 4 x 10
Lunges 4 x 10
Plie Squat 4 x 10
Walking Lunges 4 x 12


Later: stretching, crunches - plus, 1.5 mile fast walking with dog