3/4
Lifted: biceps and triceps

Standing hammer curls 3 sets of 10 (20 lb dbs)
Overhead triceps 3 sets of 10 (20 lb db)
Seated incline curls 3 sets of 10 (20 lb dbs)
Tricep Kickbacks 3 sets of 10 (15 lb db)

3/5
Cardio 45 mins on elliptical, burned 518 cals

3/6
Cardio 25 mins on elliptical, burned 300 cals
Lfited chest and back
Incline Chest Press 3 sets of 10 w/ 25 lb dbs
Wide Chest Press Machine 10x90lb, 10x90lb, 8x110lbs
Lat Pulldowns 10x70lb, 10x80lb, 8x90lbs
Dorsi Flexor Machine 10x75lb, 10x90lb, 8x105lbs

3/7
Cardio: 25 mins elliptical, burned 270 cals
Weights: Legs
Leg Ext 100x10, 110x10, 125x8
Hamstring Machine 120x10, 135x10, 150x8, 150x8
Standing Calf Machine 135x10, 150x8, 165x8
Leg Press 170x10, 180x8, 190x8

3/8
Much needed day off! (although i did walk around the city and go out and dance for 3 1/2 hrs!)

3/9
Cardio: 60 mins elliptical, burned 670 cals
Abs: Thanks T for the exercises!

3/10
Cardio: 30 mins, burned 387 cals
Was going to lift but didnt have the energy. Went to the gym right from class and I was starving so I will lift tomorrow!

Have been doing sporadic exercise this month...nothing like I should! But tomorrow i start the ABC program. I am so excited!!
So I figured I would post my stats:

3/29/03
Neck 13 1/8
Chest 35 3/4
Ribcage 30 1/2
Waist (belly button) 31 1/2
Hips (3 in from belly button) 40 3/4
Hips (around my bum) 42
Thighs R: 23 3/4 L: 24
Calves 15 1/4
Arms Cold R: 11 1/4 L: 11 1/2
Flexed 12 1/2
Wrist 6 1/8
177 lbs
Pics in Get Fit thread

I am very excited about this new program. I have everything scheduled and graphed for the next 13 weeks. I start tomorrow and go until 6/29...right in time for the end of the 6/30 get fit challenge! It is awesome that it worked out that way!!!

Ok, first day of the ABC program. I did pretty well. It is a lot to remember but I had my clipboard along with me. Forgot a couple things (ex: first set of close grip pulldowns, forgot to do the funky one and half rep) but I got the hang of it. My chest and back are going to be sore tomorrow! Dont worry...glutamine is my friend!

Day #1
Chest/Back/Shoulders

10 min elliptical warmup, burned 88 cals

Decline Bench Press (I used the ISO Decline Press Machine)
x12 60lbs (too light)
x10 70 lbs
x12 60 lbs (went to failure and got 17 reps)
Static set.....stripped weight down to 50lbs and held for 30 secs in extension
SUPERSETTED with:
Med Grip Pulldowns
x12 60lbs (too light)
x10 80lbs
x12 60 lbs (went to failure and got 20 reps)
Static set.....stripped weight down to 50lbs and held for 30 secs

Incline Bench Press
x12 55lbs
x10 65lbs
x8 70lbs (got 7...didnt want to try 8 b/c no spotter!)
SUPERSETTED with:
Close Grip Pulldowns (using one and half reps) [had to use lat pulldown machine b/c other one was taken]
x12 70lbs *forgot to do the one and half rep method*
x10 90lbs
x8 100lbs

Flat DB Bench (one and half reps)
x10 20s
x8 25s
x6 30s (got 3 1/2 reps)
SUPERSETTED with:
Barbell Bent Over Rows
x15 20 lbs
x12 30 lbs
x15 20 lbs

Non Peak DB Flyes
x12 20s (got 9)
x10 10s (too easy but couldnt find the 15s and probably a good thing b/c 20s kicked my butt on the 12 rep sets!)
x12 20s (got 7)
SUPERSETTED with:
Bent Arm Barbell Pullovers
x12 20lbs
x10 30lbs
x12 20lbs
*forgot to do the flexing at the end)

Side Laterals
x12 10s (got 10)

Front Raises
x12 10s (got 10)

YEA!!!! :muscle

Day #2
4/1/03
Arms workout

Incline DB Curls
x12 10s
x10 20s
x8 25s (got 7)
x12 10s
superset
Triceps Cable Pressdowns
x12 30lbs
x10 40lbs
x8 50lbs
x12 30lbs

1 arm Incline Bench/Preacher Curls
x12 10lbs
x10 15lbs
x8 20lbs (the last 3 sets of each the other arm had to help by pushing up weight)
x12 15lbs
superset
1 arm DB extensions (started doing 1 arm and OMG...damn hard! so i did 2 handed for the last 3 sets until my tris can handle it)
x12 10lbs (one arm but HARD!)
x10 15lbs two hands
x8 20lbs " "
x10 15 lbs " "

Barbell Curls
x12 20lbs
x10 30lbs
x8 40lbs (got 5)
x10 30lbs to failure (got 11)
superset
Behind back dips
x12 bodyweight
x10 10lb
x8 15lbs
x10 10 lbs to failure (got 12)

EZ Bar Wrist Curls
x12 ezbar+5 lbs

Day #3
4/2/03
Cardio
30 mins elliptical, burned 317 cals

Day #4
4/3/03
Leg Day!

Leg Press (feet low on pad and close together)
x12 sled+50lb (too light)
x10 sled+90lb
x15 sled+50lb

Leg Press (feet high and shoulder width apart)
x12 sled+70lb
x10 sled+90lb
x15 sled+50lb

Leg Press (feet medium and wide, toes pointed out) THIS IS AWESOME!! My inner thighs are sore!!
x12 sled+70lb
x10 sled+90lb
x12 sled+70lb

Leg Press Calf Raises
x20 50lbs
x15 70lbs
x12 90lbs

Squats (used the free motion squat machine)
x12 80lbs
x10 100lbs
x12 90lbs
--all of these I need to move up in weight)

Day #5
OFF

Back to chest tomorrow!!!

Wow!!!!!!!!!
Blowing all kind of dust off my gym log...did ABC for a couple weeks and that was that. Did random workouts this summer and now am trying to get into a routine again.

Sat 10-18
45 mins+5 min cooldown on elliptical (interval), burned 620 cals

Sun 10-19
15 mins of bike riding with a 6 yr old who called me chicken b/c I wouldnt do "no hands!" LOL

Going to the gym after work to lift!!!

Monday 10-20-03
During the day, ran around and played 'Stuck in the Mud' (a freeze-tag type game) with my 1st and 3rd graders!

After work:
Weights-- Chest and Back

ISO Wide Chest Machine
50lbsx 12 reps
70lbsx 10 reps
80lbsx 8 reps

Incline DB Press
15s x 12 reps
20s x 10 reps
25s x 8 reps

Incline DB Flyes
15s x 12 reps
20s x 10 reps
25s x 8 reps

Dorsi Flexor Machine
60lbs x 12 reps
75lbs x 10 reps
90lbs x 8 reps

Lat Pulldowns
60lbs x 12 reps
70lbs x 10 reps
80lbs x 8 reps

Cardio-- 30 mins on the elliptical trainer, burned 366 cals

Wed 10-22-03
Weights: Legs

Hamtractor Machine
75lbs x 12reps
105lbs x 10reps
120lbs x 8 reps

Leg Extensions
70lbs x 12 reps
80lbs x 10 reps
90lbs x 8 reps

Standing Calf Machine
90lbs x 12 reps
105lbs x 10reps
120lbs x 8 reps

Leg Press Machine
70lbs x 12 reps (feet high and wide)
70 lbs x 12 reps (feet together and mid)

90lbs x 10 reps (feet high and wide)
90lbs x 10 reps (feet together and mid)

110lbs x 8 reps (feet high and wide)
110lbs x 8 reps (feet together and mid)

Cardio:
30 mins elliptical, burned 363 cals

WOW!
Remember me?! LOL It has been too long since I posted in here. I have a lot of energy after a stressful couple of months and am back in the swing of things again. My workout plan for the next few months will look like this:

Mon- Cardio
Tues- Basketball league
Wed- Weights
Thurs- Off (or maybe cardio)
Fri- weights and cardio
Sat- cardio
Sun- off

I will work abs on some days too...just not sure when yet. I will do this plan until my winter basketball league is over and then I will change it.

SO.....
Day 1
1-5-04
60 mins cardio on elliptical/burned 634 cals

Day 2
1-6-04
Basketball game....boy, I need to get in better shape! I did ok but I can do better!! I played almost the whole game since there were only 7 of us. I can't wait until I get in better shape!!

I just wanted to say hi. I think you are doing great. Your gym workout is awsome.

Hey! A visitor to my gym log! Thanks so much!
So far so good...although, instead of taking tomorrow off i am taking today instead. So weights will be have to be tomorrow and Saturday. I am pooped!! Just so I get it in, I dont mind changing the days.

Nice to meet ya...I'll have to check out your journal!

L

Day 3
1-7-04
Off

Day4
1-8-04
60 mins cardio: elliptical trainer, burned 668 cals