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  #136   ^
Old Wed, May-30-12, 13:56
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 7,035
 
Plan: Keto IMO Atkins 72 Induct
Stats: 283/229/180 Female 5'3"
BF:mini goal 250, 225
Progress: 52%
Location: St. Pete, Florida
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5/29: cardio

45 minutes - speed intervals on the treadmill. L2 (1.6/3.2mph) 1%.

Walked 1 mile with Chase - jogged half of it; every other block.
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  #137   ^
Old Thu, May-31-12, 08:38
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 7,035
 
Plan: Keto IMO Atkins 72 Induct
Stats: 283/229/180 Female 5'3"
BF:mini goal 250, 225
Progress: 52%
Location: St. Pete, Florida
Default

5/30: strength day

11 minutes warmup on elliptical

*Step-ups with bicep curls 3x10 each leg; db=5# each arm
*DB rows 3x20 20# bell
*Low side shuffle 3x15
*Wall press w/ bosu ball 3x15
*DB alternating overhead press 1x30 ~5# each, 2x30~7.5# each
*Mountain climbers 2x20, 1x30
*Jumping jacks 3x20
*Ball throws 2x20
*Ball slams 2x20

20 minutes treadmill Hill interval L1 (1%/7.5% ~ 2mph)
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  #138   ^
Old Sat, Jun-02-12, 13:13
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 7,035
 
Plan: Keto IMO Atkins 72 Induct
Stats: 283/229/180 Female 5'3"
BF:mini goal 250, 225
Progress: 52%
Location: St. Pete, Florida
Default

6/1 strength day

10 minute warm up treadmill

chest press 3x15 (1~35#, 2~40#)
Seated Row x3x15 (1x20 and 2x15 ~75#)
Leg Press 3x20 (1~150#, 2~170#)
Overhead Press 3x15 (3~35#)
Lat Pull Down 3x15 (3~40#)
Leg extension 3x20 (3~65#)
Leg curl 3x20 (3~65#)
Ab machine 3x20 (3~80#)
Back extension 3x15 (2~110#)

30 minutes Arc Trainer, strength program, Level 5 (30/35/75 resistance, level 8 - hiker)
30 minutes treadmill 1% ~ 3.5mph (1.61 miles)

6/2: cardio day

65 minutes treadmill 4.5% ~ 2.5mph (2.4 miles)
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  #139   ^
Old Mon, Jun-04-12, 17:48
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 7,035
 
Plan: Keto IMO Atkins 72 Induct
Stats: 283/229/180 Female 5'3"
BF:mini goal 250, 225
Progress: 52%
Location: St. Pete, Florida
Default

6/4: strength day

10 minute warm up on Arc Trainer - resistance 25

TRX Suspension Training:
Chest press
Rows
Shoulder rotation rows
Squats
Roll outs
and 1-2 other things

35 minutes treadmill, 2.5%. 20min at 3-3.3; 6minutes at 3.5 and 5 minutes at 3.6. Remainder cool down.

Woot! Woot! Notice the new high pace of 3.6!!!!

Last edited by Gypsybyrd : Tue, Jun-05-12 at 07:40.
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  #140   ^
Old Tue, Jun-05-12, 07:39
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 7,035
 
Plan: Keto IMO Atkins 72 Induct
Stats: 283/229/180 Female 5'3"
BF:mini goal 250, 225
Progress: 52%
Location: St. Pete, Florida
Default

6/5: strength day

Chest press 3x15 1~30#, 2~40
Seated row 2x20 1x15 1~65, 2~75
Overhead press 3x15 1~30, 2~35
Chest fly 3x15 ???
Reverse fly 3x12 ???
Leg press 3x20 1~130, 2~170
Hip abductor 3x15 3~55#
Hip adductor 3x12 1~???, 2~55#

10 minute treadmill 3.5% ~2mph
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  #141   ^
Old Tue, Jun-12-12, 08:42
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 7,035
 
Plan: Keto IMO Atkins 72 Induct
Stats: 283/229/180 Female 5'3"
BF:mini goal 250, 225
Progress: 52%
Location: St. Pete, Florida
Default

6/7: Strength day

30 minutes cardio in a.m. - Arc Trainer

Evening:10 minute warm-up
Step ups with bicep curls
Wall squats
Rows
Wall presses with bosu ball
Ball slams
Ball throws
Something else with arms and dumbells.

40 minutes Arc Trainer

6/9: cardio day

45 minutes Arc trainer
20 minutes treadmill 3.7mph

6/11: cardio day

30 minutes treadmill hill interval 8%, 2mph
30 minutes treadmill incline walk 5% ~ 3mph

6/12: strength day

10 minutes Arc Trainer warm up

Paramount cable machine:
-torso twists
-bicep curls
-tricep pushes
-squats
-alternating chest press
-lunge squats
-2 other things

10 minutes Arc Trainer cool down
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  #142   ^
Old Wed, Jun-13-12, 06:52
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 7,035
 
Plan: Keto IMO Atkins 72 Induct
Stats: 283/229/180 Female 5'3"
BF:mini goal 250, 225
Progress: 52%
Location: St. Pete, Florida
Default

6/13: strength day

10 minutes warm up on Arc Trainer

Seated row machine 1x15~70#, 2x10~90#
Chest press machine 1x15~30#, 2x10~45#
Leg Press machine 1x15~170#, 2x15~190#
Lat pulldown machine 1x15~30#, 1x10~50#, 1x10~55#
Shoulder press machine 1x15~25#, 2x10~40#
Leg curl machine 1x15~60#, 2x10~70#

10 minute walk treadmill 2.0mph 1%

Note the new higher weights in those!

I went back tonight for a second gym session today. I did 45 minutes on the Arc Trainer, strength program level 6 (intervals, resistance 30/80, level 8). 1.24 miles

Last edited by Gypsybyrd : Wed, Jun-13-12 at 18:42.
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  #143   ^
Old Thu, Jun-14-12, 07:07
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 7,035
 
Plan: Keto IMO Atkins 72 Induct
Stats: 283/229/180 Female 5'3"
BF:mini goal 250, 225
Progress: 52%
Location: St. Pete, Florida
Default

6/14: strength day

15 minute warm-up Arc Trainer

Paramount cable machine
-downward torso rotation
and a bunch of other exercises I don't remember
I know there were lunges and squats and overhead presses and rows, all in some combo or another

5 minute cool down - treadmill
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  #144   ^
Old Sun, Jun-17-12, 11:17
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 7,035
 
Plan: Keto IMO Atkins 72 Induct
Stats: 283/229/180 Female 5'3"
BF:mini goal 250, 225
Progress: 52%
Location: St. Pete, Florida
Default

6/17 Strength & Cardio

10 minute warm up on treadmill

Lat Pulldown machine
Seated Row machine
Chest Press machine
Leg Press machine
Overhead Press machine
Leg Extension machine
Leg Curl machine
Ab machine
Back Extension machine

30 minutes Arc Trainer, strength program, Level 5 (30/35/75 resistance, incline 4)
31 minutes treadmill 1% ~ 3.2mph (I got it up to 3.4mph for 5+ minutes and my shins were KILLING me so I bumped it back down to 3.2mph)
4 minute cool down on treadmill
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  #145   ^
Old Tue, Jun-19-12, 07:49
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 7,035
 
Plan: Keto IMO Atkins 72 Induct
Stats: 283/229/180 Female 5'3"
BF:mini goal 250, 225
Progress: 52%
Location: St. Pete, Florida
Default

6/18 cardio

30 minutes treadmill speed intervals 1.7/3.5
30 minutes arc trainer, incline level 5, resistance 30

6/19 strength

12 minute warmup on arc trainer

bench squats 2x15
rows 2x15~25#
chest press 3x12~20#
single leg press 1x15~70#, 2x15~90#
plate loaded lat pull down 3x15~???
overhead press 3x15~12.5#each

6 minute cool down treadmill
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  #146   ^
Old Wed, Jun-20-12, 20:19
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 7,035
 
Plan: Keto IMO Atkins 72 Induct
Stats: 283/229/180 Female 5'3"
BF:mini goal 250, 225
Progress: 52%
Location: St. Pete, Florida
Default

6/20 strength day

Paramount functional training
-squats
-torso twists; high and low
-overhead presses
-lunging rows
-a couple of other exercises I don't recall

5 minute cooldown


This was a really off day - I woke up late and had 15 minutes to get dressed and to the gym - which is 10 minutes away. Plus I had to wrangle Chase into the house and his crate. I was cranky and tired - the two were related. This crankiness was not due to the workout or the fact I was going to the gym.
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  #147   ^
Old Sat, Jun-30-12, 13:06
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 7,035
 
Plan: Keto IMO Atkins 72 Induct
Stats: 283/229/180 Female 5'3"
BF:mini goal 250, 225
Progress: 52%
Location: St. Pete, Florida
Default

6/22: walking 20 minutes
6/23: walking 15 minutes

Missed 6/25-6/29 due to slipping & falling down some steps.

6/30: test day back at the gym

60 minutes arc trainer - 30 at level 1, resistance 30/40/50/70; 30 minutes at level 2, resistance 80/100. Levels 1 & 2 are cross-country skiing.

I also tested the weight machines. I'm able to do chest and overhead press with no problems. The seated row was okay - I felt my flank twinge, same with the leg curl. Getting onto those two machines hurt. The leg extension hurt getting onto the machine and I wasn't able to use the machine. The leg press and lat pulldown were flat flat out a no-go. I tried. The pain was nauseating. As for the ab machine and back extension - I didn't even try them. Unfortunately, my back/flank pain is higher than it has been in days.

M & I talked about the gym next week and I'll give it a try. We'll ease back into it.
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  #148   ^
Old Tue, Jul-03-12, 20:44
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 7,035
 
Plan: Keto IMO Atkins 72 Induct
Stats: 283/229/180 Female 5'3"
BF:mini goal 250, 225
Progress: 52%
Location: St. Pete, Florida
Default

7/3: strength day

11 minutes warm up on Arc Trainer - incline level 1 (x-country ski) at 50-55 strides/minute

Leg Press - 3x20~130# - seat back reclined as far as it will go & with M helping push the plate (felt pain in my back and less than on Saturday)
Seated Row 3x20~???#
Chest Press 2x20~40#, 1x20~35#
Lat Pulldown - stretching

20 minutes Arc Trainer level incline 0 (x-country ski) - 60-65 strides/minute (increased from 45-50 on Saturday)
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  #149   ^
Old Fri, Jul-06-12, 04:47
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 7,035
 
Plan: Keto IMO Atkins 72 Induct
Stats: 283/229/180 Female 5'3"
BF:mini goal 250, 225
Progress: 52%
Location: St. Pete, Florida
Default

7/5: Strength day

10 minutes Arc Trainer, incline level 0 (x-country ski) and strides ~ ~72/minute

Leg curl machine 3x20
Single leg press machine 3x15~90#
Chest fly
Reverse chest fly
Tricep machine
Bicep machine

10 minutes treadmill walking 2.5
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  #150   ^
Old Fri, Jul-06-12, 13:19
BigMikeNJ
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Progress:
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Keep It Up Your Doing Great!!!!!
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