Okay - last week turned into a non-workout nightmare week so...trying to get back on track...or rather - getting back on track this week!

Yesterday -

30 minutes on the elliptical trainer - hill program - supposedly burned 400 cals (I love that thing!)
Tried to do chest afterwards but must have completely depleted glycogen stores because i could barely move the weights. Cut my losses and hit the shower

Today:
Chest:
3x8 reps, 2x25 lbs, incline press
3x8 reps, 15x2 lbs, bench flies
Triceps pushdowns - 30 lbs, 3x6reps

20 MAS on Stairclimber (252 cals)

Lisa

Definitely starting to feel back on track...

Back:
Seated row: 3x6-8 reps, Level 9
Superset: Bent over row (3x8 reps, 25 lbs each side) and reverse flies (3x8 reps, 20 lbs on pec deck)
Biceps: Hammer curls (3x6-8 reps, 20 lbs) and 2 sets of 21's with 2x10lbs

20 min elliptical - 266 cals.

Nat - the advice to split some protein before and after was great...felt strong the whole workout...

Lisa

I was trying to read through your log but with out having the timet o read the whole thing I got lost really fast. So here is my question what is WO schedule? Nat pointed me this way she says you are following a program close to the one I want to follow. Are you Wo everyday and spliting the areas? AAny help would be great.I do not have much just a few DB and that is all for now.I will get either a BowFlex or a gym membership[ once I get a little closer to goal, but untill then it will be slow going. I have been doing good this week about geting up and doing cardio and then either UBWO or LBWO depending on the day.

Well I need to get dinner cooked for the kids. Thanks for the help.LYnn

Hi Lynn -- thanks for dropping by.

Basically my current workout schedule is weight training upper body only and retaining my lower body tone through cardio.

For weight training...I have a 3 day split that is as follows
Day 1: Chest (3 different exercises) and triceps (2 exercises)
Day 2: Back (2-3 different exercises) and biceps (2 exercises)
Day 3: Shoulders (3 different exercises) and abs (whatever I feel like)
I do cardio whenever I feel like it...this week I've done cardio everyday so far. I'll keep it up if I have energy.

Basically, I am trying to build mass right now...so I use weights that bring me to failure within 4-6 repetitions. I do each exercise 3 times. Sometimes I will superset two chest exerises i.e. do bench press, then flies, then bench press then flies etc. on the understanding that one exercise will pre-exhaust the muscle and lead to greater gains.

For cardio...I will generally do 20-30 minutes of a hill program on either the stair climber or elliptical trainer.

Hope this helps...feel free to post any additional questions.

Today:
Shoulder day (love shoulder day!):
Arnold press (3x6 reps, 15x2 lbs) superset with side lateral raises (3x6 reps, 10x2 lbs)
Delt pulls (forward incline) - 3x6 reps, 20x2 lbs)
Abs - about 40 crunches...did an abs yoga tape last night so not to committed today!

Am definitely feeling those 21's I did for biceps yesterday...and some tightness in my back and chest!

Also - 30 min stair - Level 5 Hill program - 344 cals.

Lisa

But what a workout!

Danced like a fiend for 2 1/2 hours last night with my sister...sweated off 1/2 a pound. Got to bed at 4 a.m.

...oh gawd...why am I awake?

Lisa

Excellent fabulous workout!

Chest:
Superset 3 sets each bench press (6-8 reps, 30x2 lbs) and flies (6-8 reps, 2x15 lbs)
3 sets incline press (6-8 reps, 25x2 lbs)

Triceps:
Superset 3 sets each tricep pushdowns (6-8 reps, 30 lbs) and overhead press things whose name I can never remember (6-8 reps, 30 lbs)

Elliptical - Level 10 (of 20) - 30 min - 455 cals

I'm totally excited because our gym has new equipment...we got a leg press, seated calf raise and, oh glory! an assisted pullup and dip machine!!! So psyched for back tomorrow! Gonna superset my seated rows with pullups. Wierd things get me excited these days!

I'd be excited too! It's enough that I'm jealous now! A flyer for Goodlife came in the mail today and I actually read it before throwing it out. The lure of a leg press and pullup/dip machine is calling me to go digging through the trash now

N

Amazing workout...

Back:
Superset: seated rows (3x6-8 reps, Level 10!) with assisted pull ups (no idea how much assistance...Did 6-8)
Reverse pec deck - 3 x 20 lbs, 8 reps

Biceps:
Hammer curls (3x6-8 reps, 2x20 lbs)
2 sets of 21s with 12 lbs each

Leg extensions:
3x12 reps, 60 lbs
Leg press:
Not sure what weight (hate machines that don't tell you) but did 3 sets of ten with leg straight and 3 sets of 10 with feet turned out (inner thighs still burning!)

Lisa

25 minutes - elliptical level 10 - 330 cals

Had a good lower body stretch afterwards.

30 min elliptical - 405 cals

Shoulders:
Superset:
Arnold press (3x6-8 reps, 2x20 lbs)
Side lateral raise (3x6-8 reps, 2x12 lbs)

Abs: 2 sets of 30 on the ball

Lisa

Took me a week to get back to the gym...

Yesterday:
45 min elliptical (635 cals!)
Ab work

Today -

Planning a good chest and leg workout. Not sure about how much I'll be able to do in Toronto...need to check out the website and see if my hotel has a decent gym.

Got in some great workouts in Toronto - gym was nice but why oh why do hotels insist on putting the cardio equipment right next to the pool and whirlpool...too hot!

Today - morning run/walk - 20 minutes...hard slogging and humid out.

Planning to hit the gym this afternoon for some more cardio and a chest, tri, quads workout.

Lisa

Posted the diet plan in my journal - here's the SLLP for the first two weeks. Plan is to change up the routine every two weeks for the full 9 week period.

In general I take weekends off from working out (no gym!) so here is the general split:

For weeks 1 & 2:

Day 1 & 4: Chest, Tris, Abs, 45 min cardio
Chest:
Superset to failure each set (3): Bench
press and Incline flies (4-6 reps)
then 3 sets Incline press (8-10 reps)
Triceps:
Superset to failure each set (3): Two
arm overhead extensions (4-6) and
Pressdowns (4-6)
Abs:
2 sets of crunches on ball to failure

Days 2 & 5: Back, Bis, Shoulders, 30 min cardio
Back:
Superset 3 sets: Seated Row and
Pull ups (4-6 reps)
then 3 x Lat pulldowns (8-10)
Biceps
Superset 3 sets: Hammer curls and
Curls (4-6 reps)
Shoulders:
Superset: Arnold press and lateral
Raise (4-6 reps)
then 3 reps incline dumbbell pulls

Day 3: Quads, Hams, Calves
Quads:
Superset: Leg extensions and leg
press (4-6 straight - 4-6 turned out)
Superset: Hamstring curls and dead
lifts
Superset: Angled calf raise and calf
machine

So that's the plan for the first two weeks...after that it will basically be the same with different exercises every two weeks to change things up and shock the old body a bit.

Other rules include adequate sleep and water, sticking to the diet (see my journal for today) and trying (though not married to) fitting in the cardio workouts as listed.

Wish me luck please! I've been casting around kind of lost since I ended my BFL challenge in March/April and I think I'm finally on to something that I can live with for a while at least.

Lisa

Happy Canada Day to all the Canadians!

Unfortunately this little stat holiday means no workout today so I'll have to modify to a four day split which means that I'llonly work out each body part once this week. I'm absolutely itching to get to the gym...

Lisa

Will hit the gym twice today...went in this am for cardio and did 43 minutes split between the stairclimber and elliptical...according to machines burned a whopping 550 cals. Certainly felt pretty awesome! I'll update this entry this afternoon with my weigh training. This week's split will be:

Day 2 (today): Chest, tris, abs
Day 3: Back, biceps, calves
Day 4: Shoulder, hamstrings
Day 5: Quads, abs (again...can't hurt!)

Today's wo:

Chest:
Superset bench press (30 lbs x 2) with Incline flies (20 lbs x 2)
then Incline press (25 lbs x 2)
Triceps:
Superset pressdowns (35 lbs) with two arm overhead extensions (30 lbs)
Tried to do abs but was feeling an old injury during the pressdowns that was still around during the crunches so I stopped...don't want to revisit that one!

Lisa