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  #556   ^
Old Mon, May-14-07, 08:11
Demi's Avatar
Demi Demi is offline
Posts: 26,738
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default Monday, 14 May

UBWO

Dumbbell Rows 3 x 8 x 8kg
Dumbbell Bench Press 3 x 8 x 8kg
Lat pulldown 3 x 8 x 25kg
Pec Flyes 3 x 8 x 20kg
Rear Delt flyes 3 x 8 x 20kg
Overhead Tricep extension 3 x 8 x 8kg
Dumbbell curls 3 x 8 x 6kg
Dumbbell press 3 x 8 x 6kg
Tricep pushdown 3 x 8 x 20kg
Crunches on stability ball 3 x 20

6kg = 13.2lb
8kg = 17.6lb
20kg = 44lb
25kg = 55lb


Tonight: Body combat class
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  #557   ^
Old Tue, May-15-07, 08:28
Demi's Avatar
Demi Demi is offline
Posts: 26,738
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default Tuesday, 15 May

30 Minute HIIT ... intervals on treadmill, alternating between fast walking (4.5mph) and running (5.5mph). Plus, 5 minutes cool down and stretching.

Tonight: One hour Pilates class
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  #558   ^
Old Wed, May-16-07, 07:14
Demi's Avatar
Demi Demi is offline
Posts: 26,738
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default Wednesday, 16 May

LBWO

Dumbbell Squats 3 x 8 x 10kg
Dumbbell Lunges 3 x 8 x 10kg
Leg extensions 3 x 8 x 30kg
Lying Leg Curl 3 x 8 x 30kg
Dumbbell Deadlift 3 x 8 x 10kg
Calf Raises 3 x 8 x 10kg
Crunches on stability ball 3 x 20


10kg = 22lbs
30kg = 66lbs
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  #559   ^
Old Mon, May-21-07, 08:06
Demi's Avatar
Demi Demi is offline
Posts: 26,738
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default Monday, 21 May

For the next two weeks I'm following a low cal/low fat 'detox' programme (Fat Flush Plan, Phase 1), and strenuous exercise is not advised. In fact, apart from a brisk 20 minute walk 5 times a week, along with some daily rebounding, it is actively discouraged - though weight training is encouraged once you reach your goal.

However, there is no way I'm going to stick to just walking and rebounding. Apart from HIIT, I'm planning on carrying on as normal.

Apart from my usual power walking, I'm going to follow a Body Sculpting Bible FBWO twice a week, with a Body Pump class thrown in for good measure.

I've got a rebounder, so I'll bounce on that for five minutes a day as recommended. The brisk walk will be what I do when walking the dog, and I'm also going to be doing a Pilates class this week, and possibly a Yoga class.





So, today:

30 minutes power walking on treadmill, walking at 4mph using the Incline Interval Training Programme, alternating every two minutes between a slight incline and a steep one. Followed by a 5 minute cool down, plus stretching.

5 minutes on rebounder
Brisk walking with dog (approx 45 minutes)
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  #560   ^
Old Tue, May-22-07, 06:37
Demi's Avatar
Demi Demi is offline
Posts: 26,738
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default Tuesday, 22 May

3 mile power walk (outside), followed by stretching

plus, 2 x 20 ab crunches on the Swiss ball


I had planned a BSB FBWO today, but the weather is so good here today that it would have been a shame to spend inside in the gym!

Later: 5 minutes on rebounder
Brisk walking with dog (approx 45 minutes)

Tonight: Pilates class
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  #561   ^
Old Thu, May-24-07, 04:57
Demi's Avatar
Demi Demi is offline
Posts: 26,738
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default Wednesday, 23 May

3 mile power walk (outside), followed by stretching
(The weather is far too good to stay inside)


Later: 5 minutes on rebounder
Brisk walking with dog (approx 45 minutes)
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  #562   ^
Old Thu, May-24-07, 06:56
galatia's Avatar
galatia galatia is offline
Senior Member
Posts: 13,640
 
Plan: low carb
Stats: 173/135.8/130 Female 5'4"
BF:
Progress: 87%
Location: Mississippi
Default

Hey Demi. Thanks for the visits.

I see you've got something new going. I hope it works very well for you.
The weather here is wonderful too.

I know I already said it, but....that is such a cute avatar....I just love it!
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  #563   ^
Old Fri, May-25-07, 04:46
Demi's Avatar
Demi Demi is offline
Posts: 26,738
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default

Quote:
Originally Posted by galatia
Hey Demi. Thanks for the visits.

I see you've got something new going. I hope it works very well for you.
The weather here is wonderful too.

I know I already said it, but....that is such a cute avatar....I just love it!
Hey galatia ... thanks for stopping by, and thanks also for your lovely comment about my avatar

As for the something new, well the plan was to do a Body Sculpting Bible FBWO twice a week, along with a coupel of Body Pump classes, but I'm afraid that it seems to have taken a back seat because of the weather.

However, I really MUST stop doing that and get back to some serious lifting. So, starting over the weekend, that's just what I intend to do!
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  #564   ^
Old Fri, May-25-07, 13:25
Demi's Avatar
Demi Demi is offline
Posts: 26,738
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default Friday, 25 May

3 mile power walk (outside), followed by stretching

plus, 2 x 20 ab crunches on the Swiss ball


Later: 5 minutes on rebounder
Brisk walking with dog (approx 45 minutes)
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  #565   ^
Old Wed, May-30-07, 11:48
Demi's Avatar
Demi Demi is offline
Posts: 26,738
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default

Saturday and Sunday:

5 minutes daily on rebounder
Brisk walking with dog



Monday:

Body Sculpting Bible (BSB) WO

Modified compound supersets: perform first exercise, rest 90 secs, perform second exercise, rest 90 secs, go back to first. Continue in this manner until all of prescribed number of sets have been performed, and then continue on with the next modified compound superset.

BSB WO1

One-arm row 2 x 12
Chest press (instead of Pushups) 2 x 12

Dumbbell shoulder press 2 x 12
One-legged dumbbell calf raises 2 x 12

Dumbbell curls 2 x 12
Overhead tricep Extensions 2 x 12

Dumbbell Squats 2 x 12
Stiff-legged Deadlifts 2 x 12


5 minutes on rebounder
Brisk walking with dog



Tuesday:

30 minutes Interval Training on treadmill, using high/low inclines 4-4.5 mph

Lying leg raises 2 x 20
Crunches 2 x 20

5 minutes on rebounder
Brisk walking with dog



Wednesday:

BSB WO2

Modified compound supersets

Dumbbell Squats 2 x 12
Lunges 2 x 12

Ballet Squats 2 x 12
Stiff-legged Deadlifts 2 x 12

One-legged calf raises 2 x 12
Dumbbell upright rows 2 x 12

Two-legged Dumbbell calf raises 2 x 12
Triceps kickbacks 2 x 12

20 minutes brisk walking on treadmill set on medium incline

5 minutes on rebounder
Brisk walking with dog
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  #566   ^
Old Thu, May-31-07, 08:28
Demi's Avatar
Demi Demi is offline
Posts: 26,738
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default Thursday, 31 May

30 minutes Interval Training on treadmill, using high/low inclines 4-4.5 mph

Lying leg raises 2 x 20
Crunches 2 x 20


5 minutes on rebounder
Brisk walking with dog
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  #567   ^
Old Thu, Jun-07-07, 05:50
Demi's Avatar
Demi Demi is offline
Posts: 26,738
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default

OK, bad news .. no weight training for the time being!

Saw my doctor this morning because my left shoulder and wrist are still playing up, and I'm getting fed up with the constant pain.

Iím now not allowed to go anywhere near any weights, until this is sorted out. This also includes Body Pump classes, and anything else that involves putting stress on the shoulder or wrist.

In the meantime, I have to go back to see him next week for cortisone injections and he has referred me to a physio.

I have been meaning to start the Couch-to-5K running programme, so this might be a good time to go for it, while I rest my shoulder and wrist.
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  #568   ^
Old Mon, Jun-11-07, 01:00
bsheets's Avatar
bsheets bsheets is offline
Faux-foods=Doh!Foods
Posts: 3,254
 
Plan: Low Carb
Stats: 216/180/154 Female 168cm
BF:
Progress: 58%
Location: Melbourne, Australia
Default

Hi Demi,

Don't be too disheartened. I know it feels good but sometimes your body just needs to rest and heal. Resting is great for your body too - good for you looking after it

I've been thinking about the C25K challenge too! But I've been procrastinating starting. Let us know how you go if you decide to do it

e
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  #569   ^
Old Mon, Jun-11-07, 08:02
Demi's Avatar
Demi Demi is offline
Posts: 26,738
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default

OK, I decided to start the C25K today!

For the time being, I will be doing my C25K workout on the treadmill, as it's easier to keep a track of timings etc.

C25K Week 1, WO 1

Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

My walking pace was 4mph and my running pace was 5mph, and I covered 1.75 miles (2.8km). I finished with a 5 minute cool down at 3mph, followed by a stretching session.


I'm happy with my walking pace being quite fast, as I'm used to going at quite a fast pace because of all the power walking I do. I've decided though, that I need to keep to a fairly slow running pace to start with.

I remember that the last time I tried the C25K challenge, I thought that my running pace should be faster because my walking pace was so fast, and tried running at 6+mph ... a complete disaster, which caused me to give up after a few weeks because I was finding it too tough and it was really hurting my shins.

Today was much easier at the slower pace ... but it could also be that I'm also a lot fitter this time around too!
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  #570   ^
Old Tue, Jun-12-07, 07:34
Demi's Avatar
Demi Demi is offline
Posts: 26,738
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default

3 mile power walk (outside), followed by stretching

plus, 2 x 20 ab crunches on the Swiss ball
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