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  #46   ^
Old Sat, Aug-29-09, 11:11
Marcia Mae's Avatar
Marcia Mae Marcia Mae is offline
Never Give Up!!
Posts: 2,936
  
Plan: Atkins
Stats: 200/139/140 Female 5 feet 5 inches
BF:
Progress: 102%
Location: Wisconsin
Default
Saturday August 29th

Ran 4 miles on treadmill - time - 47:17

AB Lounge - 150 reps
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  #47   ^
Old Sun, Aug-30-09, 09:26
Marcia Mae's Avatar
Marcia Mae Marcia Mae is offline
Never Give Up!!
Posts: 2,936
  
Plan: Atkins
Stats: 200/139/140 Female 5 feet 5 inches
BF:
Progress: 102%
Location: Wisconsin
Default
Sunday August 30th

Ran 4 miles on treadmill - time - 44:32 (new best time - ate off plan the night before - lots of carbs)

AB Lounge 10 minutes - 349 reps

Today I went on the AB lounge immediately after running, to keep my heart rate up in the aerobic zone. I was able to keep my heart rate between 120-130 throughout the 10 minute session. Hopefully this will help burn fat around the midsection.

"Leg Day"

Squats -
3 sets wide, 15 reps w/100lbs.
3 sets narrow, 10-15 reps w/120lbs.

Front leg raises -
1 set of 15 w/45lbs.
2 sets of 15 w/55lbs.

Hamstring curls -
3 sets of 15 w/ 35lbs.

Inner thigh squeezes -
4 sets of 120 reps
Last edited by Marcia Mae : Tue, Sep-01-09 at 08:32.
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  #48   ^
Old Tue, Sep-01-09, 07:54
Marcia Mae's Avatar
Marcia Mae Marcia Mae is offline
Never Give Up!!
Posts: 2,936
  
Plan: Atkins
Stats: 200/139/140 Female 5 feet 5 inches
BF:
Progress: 102%
Location: Wisconsin
Default
Monday August 31st

Rest
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  #49   ^
Old Tue, Sep-01-09, 07:58
Marcia Mae's Avatar
Marcia Mae Marcia Mae is offline
Never Give Up!!
Posts: 2,936
  
Plan: Atkins
Stats: 200/139/140 Female 5 feet 5 inches
BF:
Progress: 102%
Location: Wisconsin
Default
Tuesday September 1st

Ran 4 miles on treadmill - time - 46:12

AB Lounge - a little over 10 minutes - heart rate between 119-129 - 350 reps.

"Bi's & Tri's Day"

Curls w/45 lb. straight bar - 1 set of 15, 1 set of 12 & 1 set of 10.

Consentration curls - 3 sets of 20 w/12 lbs. each arm

Tricep/overhead presses - 3 sets of 15 w/20 lbs.

Tricep pull downs on Total Gym - 3 sets of 20
Last edited by Marcia Mae : Tue, Sep-01-09 at 08:32.
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  #50   ^
Old Thu, Sep-03-09, 06:19
Marcia Mae's Avatar
Marcia Mae Marcia Mae is offline
Never Give Up!!
Posts: 2,936
  
Plan: Atkins
Stats: 200/139/140 Female 5 feet 5 inches
BF:
Progress: 102%
Location: Wisconsin
Default
Wednesday September 2nd

No running

Benching - 6 sets of various reps and weights.

Ab Lounge - 400 reps
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  #51   ^
Old Thu, Sep-03-09, 07:49
Marcia Mae's Avatar
Marcia Mae Marcia Mae is offline
Never Give Up!!
Posts: 2,936
  
Plan: Atkins
Stats: 200/139/140 Female 5 feet 5 inches
BF:
Progress: 102%
Location: Wisconsin
Default
Thursday September 3rd

Ran 4 miles on treadmill - time - 43:46 (new best time!!!!!! )

AB lounge 10 minutes - 350 reps. Note: was able to keep heart rate up best when doing straigt-leg (lower abs).

"Leg Day"

6 sets of squats - lighter weight with deeper squat and better form.

3 sets of front leg extensions

3 sets of hamstring curls

500 inner thigh squeezes with exercise ball.
Last edited by Marcia Mae : Sat, Sep-05-09 at 05:02.
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  #52   ^
Old Sat, Sep-05-09, 05:03
Marcia Mae's Avatar
Marcia Mae Marcia Mae is offline
Never Give Up!!
Posts: 2,936
  
Plan: Atkins
Stats: 200/139/140 Female 5 feet 5 inches
BF:
Progress: 102%
Location: Wisconsin
Default
Friday September 4th

Rest
Last edited by Marcia Mae : Tue, Sep-08-09 at 13:45.
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  #53   ^
Old Sun, Sep-06-09, 06:31
Marcia Mae's Avatar
Marcia Mae Marcia Mae is offline
Never Give Up!!
Posts: 2,936
  
Plan: Atkins
Stats: 200/139/140 Female 5 feet 5 inches
BF:
Progress: 102%
Location: Wisconsin
Default
Saturday September 5th

Ran 4 miles on treadmill - 44:26

AB lounge 12 minutes, 400 reps.
Last edited by Marcia Mae : Tue, Sep-08-09 at 13:45.
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  #54   ^
Old Mon, Sep-07-09, 07:09
Marcia Mae's Avatar
Marcia Mae Marcia Mae is offline
Never Give Up!!
Posts: 2,936
  
Plan: Atkins
Stats: 200/139/140 Female 5 feet 5 inches
BF:
Progress: 102%
Location: Wisconsin
Default
Sunday September 6th


Ran 4 miles on treadmill - 42:12 (new best time)
Last edited by Marcia Mae : Tue, Sep-08-09 at 13:45.
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  #55   ^
Old Tue, Sep-08-09, 13:44
Marcia Mae's Avatar
Marcia Mae Marcia Mae is offline
Never Give Up!!
Posts: 2,936
  
Plan: Atkins
Stats: 200/139/140 Female 5 feet 5 inches
BF:
Progress: 102%
Location: Wisconsin
Default
Monday September 7th

Rest
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  #56   ^
Old Tue, Sep-08-09, 13:44
Marcia Mae's Avatar
Marcia Mae Marcia Mae is offline
Never Give Up!!
Posts: 2,936
  
Plan: Atkins
Stats: 200/139/140 Female 5 feet 5 inches
BF:
Progress: 102%
Location: Wisconsin
Default
Tuesday September 8th

A.M. Ran 3 miles on treadmill

P.M. Ran 2 miles on treadmill and went for 20 minute bike ride.

Bicep/Tricep Day

Curls w/50# bar 4 sets

Curls on Total Gym - 3 sets

Overhead pull downs - 3 sets

Tricep extensions on Total Gym - 3 sets


AB Lounge - 200 reps
Last edited by Marcia Mae : Tue, Sep-08-09 at 18:12.
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  #57   ^
Old Wed, Sep-09-09, 07:12
Marcia Mae's Avatar
Marcia Mae Marcia Mae is offline
Never Give Up!!
Posts: 2,936
  
Plan: Atkins
Stats: 200/139/140 Female 5 feet 5 inches
BF:
Progress: 102%
Location: Wisconsin
Default
Wednesday September 9th

A.M. Ran 3 miles on treadmill -w/ some inclines.

AB Lounge 200 reps.

P.M. Ran 2 miles on treadmill

Benching - 4 sets (experienced my first exertion headache )
Last edited by Marcia Mae : Wed, Sep-09-09 at 17:29.
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  #58   ^
Old Thu, Sep-10-09, 12:01
Marcia Mae's Avatar
Marcia Mae Marcia Mae is offline
Never Give Up!!
Posts: 2,936
  
Plan: Atkins
Stats: 200/139/140 Female 5 feet 5 inches
BF:
Progress: 102%
Location: Wisconsin
Default
Thursday September 10th

A.M. Ran 3 miles HIIT - alternating 5mph & 9mph.

Walked the dogs 2 miles.
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  #59   ^
Old Fri, Sep-11-09, 15:09
Marcia Mae's Avatar
Marcia Mae Marcia Mae is offline
Never Give Up!!
Posts: 2,936
  
Plan: Atkins
Stats: 200/139/140 Female 5 feet 5 inches
BF:
Progress: 102%
Location: Wisconsin
Default
Friday September 11th

A.M. Ran 3 miles on treadmill HIIT - alternating 5mph & 9mph.

P.M. - Tried the Jillian Micheals 30 Day Shred - couldn't do it. From now on, I will do the DVD in the A.M. and run in the P.M.

My new plan to get into shape is this:

HIIT 2x per week (2 miles)
DVD every morning
Hills 1x per week
Long run 1x per week (5 miles)

So that's running 4 days per week, and curcuit training everyday. We'll see how this goes.
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  #60   ^
Old Sat, Sep-12-09, 10:16
Marcia Mae's Avatar
Marcia Mae Marcia Mae is offline
Never Give Up!!
Posts: 2,936
  
Plan: Atkins
Stats: 200/139/140 Female 5 feet 5 inches
BF:
Progress: 102%
Location: Wisconsin
Default
Saturday September 12th

Day 1 - 30 Day Shred
Got through the entire first session (beginner) except at the second set of pushups, I had to do the modified pushup.

Legs Day

6 sets squats
3 sets quads
3 sets hams
600 inner thigh squeezes

200 reps AB Lounge
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