Hyla Buffchickius: scientific name for a muscular female treefrog.

I am finally starting my gym log. I need to do my measurements, which I will post here.

Monday 7/4/05 Whole body workout.
5:15 - 6:22 pm

Seated Row
15 lb x 12
30 lb x 10
30 lb x 10
37.5 lb x 10

Assisted Pull Up
-100 lb x 12
-100 lb x 12
-100 lb x 12

Chest Press
30 lb x 12
45 lb x 10
45 lb x 10
45 lb x 10

Incline Chest
15 lb x 12
20 lb x 10
20 lb x 10
20 lb x 10

Concentration Curls
5 lb x 15
8 lb x 10
10 lb x 10
10 lb x 10

Assisted Dips
-76 lb x 12
-76 lb x 10
-70 lb x 10
-76 lb x 10

Leg Press
20 lb x 12
30 lb x 10
30 lb x 10
30 lb x 10

Leg Extension
30 lb x 12
45 lb x 10
50 lb x 10
50 lb x 10

Leg Curl
45 lb x 12
50 lb x 10
60 lb x 10
60 lb x 10

Tuesday 7/5/05

HIIT

20 minutes on recumbent bike. Alternating 2 minutes at level 2, and 1 minute at level 7.

6980 steps.

I had intended to do another whole body workout, this morning, but I am pretty sore. I did yoga this morning, and I will lift later tonight.

Wednesday 7/6/05

Yoga for back care (~40 minutes).

Wed 7/6/05 Whole body work out
8:15 - 9:26 pm

Seated Row
15 lb x 12
30 lb x 10
30 lb x 10
30 lb x 10

Assisted Pull Up
-100 lb x 12
-100 lb x 12
-100 lb x 12

Chest Press
30 lb x 12
45 lb x 10
45 lb x 10
45 lb x 10

Incline Chest
15 lb x 12
20 lb x 10
20 lb x 10
20 lb x 10

Concentration Curls
5 lb x 15
8 lb x 10
10 lb x 10
10 lb x 10

Assisted Dips
-76 lb x 12
-76 lb x 10
-70 lb x 10
-76 lb x 10

Leg Press
20 lb x 12
20 lb x 10
20 lb x 10
20 lb x 10

Leg Extension
45 lb x 12
50 lb x 10
50 lb x 10
50 lb x 10

Seated Leg Curl
50 lb x 12
60 lb x 10
60 lb x 10
60 lb x 10

Need to start at 8 lbs for concentration curls next time.
Kept Leg Press at 20 lbs since my lower back was hurting a little.
Increased the starting weight on both leg extension and leg curls.

5890 steps.

Thur 7/7/05

HIIT: AM on an empty stomach.

20 minutes on recumbent bike, alternating 2 minutes at level 2 and 1 minute at level 6.

Kept the high intensity to level 6 this time, except did level 7 on the last interval, because Tue. morning my heartrate was going up to 160, which is too high.

great job on your workout hun!


do you feel fine with the empty HIIT? hows your body feel after and during?

Pammie,

I feel great doing morning cardio on an empty stomach. I've been doing it for a while, and never had problems. I have done cardio at night too, and I haven't noticed a big difference in my ability/intensity or whatever. I also like going first thing, cause it wakes me up and I feel more energized during the day. This is usually the one thing I can keep doing, even when physically I have to stop lifting weights (although sometimes I can't even do cardio - like when I hurt my back in mid June).

so kewl girl!


way to go!

I have officially joined the 12 week challenge, with a minimum of 4 days a week exercise, clean eating and no alcohol.

I completed 4 days of exercise last week, so 1 week down, 11 to go.

I will be lifting weights later today, so I'll be back to fill in my workout afterwards.

Sun 7/10/05, Whole Body workout
4:35 - 5:40 pm

Leg Extension
45 lb x 12
50 lb x 10
50 lb x 10
50 lb x 10

Seated Leg Curl
50 lb x 12
60 lb x 10
60 lb x 10
60 lb x 10

Seated Row
15 lb x 12
30 lb x 10
30 lb x 10
30 lb x 10

Assisted Pull Up
-100 lb x 12
-100 lb x 12
-100 lb x 12

Chest Press
30 lb x 12
45 lb x 10
45 lb x 10
45 lb x 10

Incline Chest
15 lb x 12
20 lb x 10
20 lb x 10
20 lb x 10

Assisted Dips
-76 lb x 12
-76 lb x 10
-76 lb x 10
-76 lb x 10

Concentration Curls
8 lb x 12
10 lb x 10
10 lb x 10
10 lb x 10

I eliminated the leg press, and my back is feeling really good after working out, so I think I will continue with just the extensions and curls for legs.

My plan is to continue this type of light full body workout for a total of 4 weeks. Then I will split upper body and lower body for 4 weeks, still using lighter weights, but adding more exercises per body part. After that, I will hopefully be ready to increase weights and start working to fatigue.

Monday 7/11/05

HIIT: AM on an empty stomach.

20 minutes on recumbent bike, alternating 2 minutes at level 2 and 1 minute at level 6.

Well, since the challenge officially started on a Monday, this last week I completed 5 workouts.

1 completed so far for this week.

Hey! thanks for stopping by my Gym Log!

Nice to meet you!

Your workout looks like a butt kicker! ha ha

Glad to hear you are in the Challenge!
What are your personal goals in the challenge?

We're not that far off from each other- I live in Va. - New River Valley area.

Again- it was really nice to meet you!
Donna~*

Oh yeah, goals for the challenge....well besides the goal of exercising at least 4 times a week, which is going to be a big deal for me. I have tried to exercise consistently before, but always seemed to slack off so that I don't make any real progress.

I need to take new measurements, but here are my measurements from 4/30/05, the last time I took them. I doubt if they've changed much, at most a half inch.

Neck 13"
Bust 34"
Chest (below bust) 31"
Waist 29"
Upper arm 11.5" (right and left)
Wrist 5.5" (right and left)
Hips 36.5"
Thigh 22.5" (right and left)
Calf 14.5" (right and left)

My bodyfat is also at ~25% right now, according to my scale. The measurement varies a lot. As long as I see lower numbers even within their variation, I will consider that success.

My goals are:
To reduce my waist, hips and thigh measurements.
To get more definition in my arms.
To strengthen my lower back.
To decrease my bodyfat.

I would say that I would like to achieve my goal weight too, but really if I put on muscle that number is meaningless. A better predictor will be my measurements and clothes fit.

Tue 7/12/05, Whole Body workout
8:33- 9:30 pm

Leg Extension
45 lb x 12
50 lb x 10
50 lb x 10
55 lb x 10

Seated Leg Curl
50 lb x 12
60 lb x 10
60 lb x 10
65 lb x 10

Seated Row
15 lb x 12
30 lb x 10
30 lb x 10
35 lb x 10

Assisted Pull Up
-100 lb x 12
-100 lb x 12
-94 lb x 10
-94 lb x 10

Chest Press
30 lb x 12
45 lb x 10
45 lb x 10
50 lb x 10

Incline Chest
15 lb x 12
20 lb x 10
20 lb x 10
25 lb x 10

Assisted Dips
-82 lb x 12
-76 lb x 10
-76 lb x 10
-70 lb x 10

Concentration Curls
8 lb x 12
10 lb x 10
10 lb x 10
12 lb x 10