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  #601   ^
Old Thu, Jan-07-10, 13:47
Demi's Avatar
Demi Demi is offline
Posts: 26,725
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default

Made it to the gym today.

Today's workout:

Squat 3x12
Lat pulldown 3x12
Standing overhead shoulder press 3x12
One-arm dumbbell row 3x12
Bench press 3x12
Calf raise 2x15
Swissball crunches 100
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  #602   ^
Old Sun, Jan-10-10, 04:38
Demi's Avatar
Demi Demi is offline
Posts: 26,725
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default

Yesterday's workout:

Squat 3x12
Lat pulldown 3x12
Standing overhead shoulder press 3x12
One-arm dumbbell row 3x12
Bench press 3x12
Calf raise 2x15
Swissball crunches 100



Quote:
From The Times
January 9, 2010

How much does exercise really matter?

Dr Mark Porter

Regular exercise is the closest thing medicine has to a panacea — benefits range from alleviating depression to protecting against breast cancer — yet three women out of four and two thirds of men in Britain shun it, and the remainder often do the wrong types for the wrong reasons. So what is the latest thinking on exercise, and how can you gain the maximum returns from the minimum investment?

The Department of Health recommends that adults should exercise for at least 30 minutes (an hour for children) on most days of the week; where moderate exercise is defined as something that makes you slightly sweaty and out of breath, but not enough to stop you holding a conversation. Most experts now agree that you need to work harder than that, and if you can hold a conversation while exercising you are not pushing hard enough. The most beneficial exercises are probably high-intensity workouts, such as Spinning classes, fast circuits and interval training (jogging interspersed with short bursts of faster running).

If you are plugging in the headphones and pounding away on an exercise bike or treadmill for half an hour while watching a bank of TV screens, you need to change your gym, or ask a trainer to show you how to get more out of your session. I do very little aerobic exercise (cycling, jogging, etc) when I go to the gym and prefer to concentrate on balance, flexibility and core stability — routines that involve lunging, planks, medicine balls/kettle weights or anything involving an exercise ball. Routines like this will improve your posture and help you to cope with problems from stress incontinence to lower back pain.

In the ideal week you should intersperse three gym sessions to work on strength, flexibility and posture with two outdoor sessions aimed at improving your aerobic fitness. Why go to a gym to run or cycle when you can do the real thing in fresh air? And be careful about depending on exercise to lose weight. If weight loss is your primary aim, always combine diet with exercise and try to avoid rewarding yourself with a treat after a workout.

Exercise will help to protect your body against the ravages of time, but the older you are the more you will have to do to maintain the status quo, so get into the habit early.

DOCTOR’S TIPS FOR FITNESS VIRGINS

The key to starting any exercise programme is to avoid overdoing it; it will just put you off and you will give up within a couple of weeks. Use the formula below to train at the optimum intensity — the level of exertion at which you will maximise your return on your effort.

First buy a heart-rate monitor from a good sports shop; monitors start at about £30.

Subtract your age from 220 to get your maximum heart rate (MHR). Never exceed this in training. I am 44, making my MHR 176 beats per minute.

Aim to work out at an intensity that raises your heart rate to between 65 per cent and 85 per cent of your MHR , making my training range 114 — 150 beats per minute.

For maximum benefit, aim to exercise within your training range for at least 20–30 minutes four times a week.

As you become fitter you will have to push harder to raise your pulse rate into the range. At first, brisk walking may be enough; six weeks later you could be cycling up hills.

http://women.timesonline.co.uk/tol/...icle6979655.ece
I rather liked this article, mainly because it's how I work out; 3 sessions of strength at the gym each week, combined with yoga classes for flexibility and posture, and walking (and some running) outdoors.
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  #603   ^
Old Mon, Jan-11-10, 15:01
Demi's Avatar
Demi Demi is offline
Posts: 26,725
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default

Today's workout:


Squat 3x12
Lat pulldown 3x12
Standing overhead shoulder press 3x12
One-arm dumbbell row 3x12
Bench press 3x12
Calf raise 2x15
Swissball crunches 100
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  #604   ^
Old Wed, Jan-13-10, 14:47
Demi's Avatar
Demi Demi is offline
Posts: 26,725
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default

Today's workout:

Squat 3x8
Lat pulldown 3x8
Standing overhead shoulder press 3x8
One-arm dumbbell row 3x8
Bench press 3x8
Calf raise 2x8
Swissball crunches 100

followed by one hour yoga class


I've been babying my shoulder since I recently returned to weight training since I injured it. Today I decided that it was time to not only put it to the test, but also to get back into some serious training again. With that in mind, I upped the weights whilst reducing the number of reps.

Pleased to say that my shoulder withstood the test.

Not so sure about the rest of me though. I have a feeling that I really be experiencing those DOMS tomorrow!


I know I said last week that I was going to try out the workouts from Rachel Cosgrove's new book, but I've decided to put that idea on hold for the time. I want to work my way through Krista's intermediate workouts first.
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  #605   ^
Old Fri, Jan-15-10, 16:08
Demi's Avatar
Demi Demi is offline
Posts: 26,725
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default

Today's workout:

Squat 3x8
Lat pulldown 3x8
Standing overhead shoulder press 3x8
One-arm dumbbell row 3x8
Bench press 3x8
Calf raise 2x8
Swissball crunches 100


I also included a couple of sets of dumbbell front raises. It's been quite a while since I've even been able to contemplate doing them due to my injured shoulder. However, as my shoulder is coping well with everything else, I thought it was time to add some specific shoulder lifts in order to strengthen it some more. These raises are great for the anterior deltoid (front delts), which should help.

I kept the weights low (4kg = 8.8lb), and will build up from here. I'll probably add in some lateral raises in with these next time.

Last edited by Demi : Fri, Jan-15-10 at 16:15.
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  #606   ^
Old Mon, Jan-18-10, 15:23
Demi's Avatar
Demi Demi is offline
Posts: 26,725
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default

Today's workout:

Squat 5x5
Lunges 5x5
Lat pulldown 5x5
Barbell row 5x5
Bench press 5x5
Triceps extensions 5x5
Dumbbell front raises 3x8 (lower weights)


I went for intensity today - low reps and higher weights. Felt great.





Latest blog post by Krista over at stumptous:

New Rules of Lifting for Women and podcast with Cassandra Forsythe
http://www.stumptuous.com/new-rules...fting-for-women
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  #607   ^
Old Wed, Jan-20-10, 13:46
Demi's Avatar
Demi Demi is offline
Posts: 26,725
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default

Today's workout:

Squats 5x5
Lunges 5x5
Lat pulldown 5x5
Barbell row 5x5
Bench press 5x5
Triceps extensions 5x5
Dumbbell front raises 3x8 (lower weights)


Followed by one hour yoga class


Haven't recorded it here, but have been doing a 40 minute lunchtime power walk every day so far this week.
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  #608   ^
Old Sat, Jan-23-10, 05:59
Demi's Avatar
Demi Demi is offline
Posts: 26,725
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default

Yesterday's workout:

Squats 5x5
Lunges 5x5
Lat pulldown 5x5
Barbell row 5x5
Bench press 5x5
Triceps extensions 5x5
Incline Hammer Curls 5x5
Dumbbell front raises 3x8 (lower weights)


Had a great workout yesterday. Tried something a bit different with regard to my usual squats and lunges by substituting the barbell with sandbags.

Kettlebell workout on Monday. Can't wait!
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  #609   ^
Old Mon, Jan-25-10, 15:23
Demi's Avatar
Demi Demi is offline
Posts: 26,725
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default

Today's workout: Kettlebells

Warm up, without kettlebell:

Squat, reach overhead
Squat, lateral reach over

Followed by:

Rack squat, press 3x10
Backward lunge with pass 3x10
Double arm swing 3x10
Plank row, from bench 3x10
Tricep press 3x10
Squat/Stand Figure 8 3x10

All done with 6kg kettlebell


Great workout and a lot of fun, but I know that I'm really going to feel it in the morning!
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  #610   ^
Old Thu, Feb-04-10, 13:46
Demi's Avatar
Demi Demi is offline
Posts: 26,725
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default

OK, due to a rib/back injury I haven't been able to work out since last week. Am now finally on the mend, and have started a programme of exercise for a recovering back from The Healthy Back Exercise Book.

Here's what it looks like:

Back Warm Up
Flexion
Rotation
Extension
Shoulder shrugs

Recovery Exercises
Seated spinal stretch
Sitting pelvic titt
Seated spinal rotation
Seated side stretch
Knee hugs

Ideally, I should do this routine for 15 minutes twice a day over the next couple of weeks. After that, I'll move on to the Back Maintenance Programme.

In the meantime, I've started my daily walking again, plan to go along to my yoga class on Monday evening, and have a kettlebells session booked with my trainer for next Wednesday.
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  #611   ^
Old Wed, Feb-10-10, 16:34
Demi's Avatar
Demi Demi is offline
Posts: 26,725
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default

Have continued with my recovering back programme, and it felt good enough to resume my kettlebell training sessions today.

I spoke to my PT about my injury prior the session, and he devised a one-off kettlebells workout for me that didn't involve any twisting or side bends. Lots of squats though, and arm work, which I know I'm going to feel tomorrow.

No problems at all, so I think it's time to go back to my normal weight training work outs too.
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  #612   ^
Old Wed, Aug-17-11, 13:56
Demi's Avatar
Demi Demi is offline
Posts: 26,725
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default

Decided it was about time to start using my gym log again.


My current weekly workout schedule looks like this:

Monday: 45 minute walk, yoga class
Tuesday: 45 minute walk, swimming
Wednesday: 45 minute walk, weight training
Thursday: 45 minute walk, full body stretch workout
Friday: 45 minute walk, weight training
Saturday: 1 hour walk, full body stretch workout
Sunday: Weight training


WT Sunday

Squat mobility warm up
10 x supported squat
10 x wall squat
10 x goblet squat

Squat 5x20 5x35 5x35 5x35
Deadlift 5x20 5x30 5x35 5x35

Circuit x 2
Romanian Deadlift 5x30
Pushups 15
Inverted Row 10
Chest Press 10x5


WT Wednesday

Squat mobility warm up
10 x supported squat
10 x wall squat
10 x goblet squat

Squat 5x20 5x35 5x35 5x35
Bench Press 5x20 5x25 5x25
Deadlift 5x20 5x30 5x35



Weights all KG
20 = 44lb
25 = 55lb
30 = 66lb
35 = 77lb
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  #613   ^
Old Fri, Aug-19-11, 12:01
Demi's Avatar
Demi Demi is offline
Posts: 26,725
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default

Thursday:

45 minute walk OWP (Optimal Walking Pace)
Full body stretch workout


Friday:

WT (KGs)

Squat mobility warm up
10 x supported squat
10 x wall squat
10 x goblet squat

Squat 5x20 5x35 5x35 5x35 5x35
Bench Press 5x20 5x25 5x25 5x25 5x25
Deadlift 5x20 5x30 5x35 5x35 5x35
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  #614   ^
Old Sat, Aug-20-11, 09:39
Demi's Avatar
Demi Demi is offline
Posts: 26,725
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default

7km (4.3 miles) Walkactive Time Trial, walking at OWP.
Time 1 hour 8 minutes.

I was a little disappointed because I was a minute faster last time. However, I was feeling a little stiff and sore from yesterday's weight training session, which meant that I started off at a slower pace until my muscles had warmed up. After that, I was able to keep up my usual pace.
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  #615   ^
Old Mon, Aug-22-11, 04:57
Demi's Avatar
Demi Demi is offline
Posts: 26,725
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default

WT Sunday

Squat mobility warm up
10 x supported squat
10 x free squat
10 x goblet squat

Squat 5x20 5x35 5x40 5x40 5x40
Bench Press 5x20 4x30 5x25 5x25 5x25
Barbell row 8x20 8x25 8x25
Dumbell Shoulder Press 8x7 2x7

Had a problem with my left shoulder during the shoulder press. Thought I'd be fine with 7kg dumbells to start. However, I felt something 'go' in my left shoulder on the second set so had to stop. It's quite sore today, but I'm hoping I can still do my yoga class this evening.
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