posted May 06, 2000 08:00 PM         

You asked for me to keep you posted on how I'm doing. So here's the good news.

Just finished up month 2 on my quest for a healthy fitter body. The numbers say it all for me. Weight down 11 lbs., Lost 2.25" in Waist, 1.75" in Hips and my thighs are down 1.25". I'm very happy with the results so far. It's been a long hard road with all my problems not to mention this damn ankle. It's not much better and I'm itching to hit the cardio again.

I also mentioned before, my husband is back in town for a month before he's off again to yet another school. Well he's also impressed with my drive and desire to change. So much that we just celebrated our 7th Anniversary. No, I didn't get a diamond ring or gold chain, but I did get flowers, a bench(incline/decline), a set of barbells, and a rack to store them. What a man!

posted May 07, 2000 11:49 AM            

Congrates on the 7th and keep up the work!

Late

posted May 08, 2000 01:46 PM            

So proud to see your results!!!!!! Hope the ankle heals soon so you can take advantage of the warm weather! Someone also suggested that you try laps in the pool. Have you been able to do that? I am very impressed with your progress. Get your body fat measured and keep up with your lean muscle mass. You will really be impressed to. Sometimes your weight will not change, but you fat % will increase and the muscle will be growing. This is a good way to track that also.

Also let us know what all you have been doing the last few months and what changes you make in your routine that have helped make the difference for you.

Keep up the EXCELLENCT WORK!!!!!!

Mrs. Guns

posted May 08, 2000 07:47 PM         

I worked weights 3x a week and alternated upper and lower body. One week I'd work upper twice and lower once. The next week I worked lower twice and upper once.

Upper Body Workout (I pyramid the weights)
-Incline Dumbbell Press 4 sets
-Incline Dumbbell Flies 2 sets
-Side Lateral Raises 4 sets
-Front Raises 2 sets
-Seated dumbbell curls 4 sets
-Hammer curls 2 sets
-Tricep Pushdowns 4 sets
-Tricep Presses (Overhead Kind)
-Seated Rows 4 sets
-One handed rows
Okay, please don't laugh! I'm not sure on some of these actual exercise names, but I think you get the gist of it.
Lower Body
-quats 5 sets (I use the smith machine b/c I workout alone, safer this way)
-seated hamstring curls 5 sets
-seated calf raises 5 sets
Cardio
3x a week 30 - 40 minutes. Usually elliptical trainer or Stair climber. I would do the workout in intervals.
Abs every other day. Lower 3 sets of 25, upper 3 sets of 25, obliques 3 sets of 25.

Month 2
Upperbody twice a week & Lower Body twice a week. I switched my exercises around a little.
Upper Body
-Flat dumbbell press
-Flat dumbbell flies
-Overhead press
-Lateral raises
-Standing Dumbbell curls
-Concentration curls
-Skull Crushers
-Tricep Pressdowns
-Lat Pull downs
-Rows
Lower Body
-Squats
-Leg Extensions
-Lying Hamstring Curls
-Seated Hamstring Curls
-Seated and standing calf raises
-Inner Thigh Machine
-Outer Thigh Machine
Cardio also 4x a week until I busted up my ankle. I started on this thing called a step mill (it's like a rotating staircase). Now that's a killer workout.
Abs every other day.

Now that I have a bench and dumbbells at home I'm looking at changing again this month. I picked up a book by Cori Everson called Superflex. It was on clearance $2.99. What a deal! I think I'm going to break up my body parts instead of just upper and lower and work out with 3 types of exercises instead of just 2. I'll see what that does. It's time to shake it up again!

My ankle is getting much better. I did 10 minutes today after my lift and it feels good. I'm going back slow, I don't need to reinjure it.

Okay, everyone critique away. If you've got some better ideas, I'm game. Like I said, it's another month and I'm ready to change things around. Especially now that I'm getting stronger.

Oh yeah, diet. I try very hard to eat 6 meals a day. My typical day consists of:
0600: 3 egg whites, 1/2 yolk, 2 oz ham
0900: Protein shake or Myloples Lite shake
1230: Lean Cuisine/Weight Watchers/Etc Meal
1500: Protein Shake or Protein Bar
1800: Chicken Breast or Steak Grilled and
2 cups of veggies
2000: Cottage Cheese concoction or Bowl of
cereal (this is when my sweet cravings
usually hit)

posted May 09, 2000 02:30 PM            

For Example:
Day 1: Chest/Back
Day 2: Quads/Hamstrings
Day 3: Biceps/Triceps
Day 4: Shoulders/Calves
Day 5: rest
Day 6: Start again

Do a chest exercise, then back, then chest, then back. Go from one machine to the other. The muscle group you just work will rest while you are working the other muscle group, but you will still be moving continuously and burning more calories. I would do at least 3 exercises per body part for 3-4 sets. You have a book that shows you different exercises already. Just alternate what you do.

Try this for a little change and see how it works. I love it!!!!

Again, you have my admiration for getting up and doing something and having the heart to do it even when you are injured. Just be careful with that ankle.

Girls, give her some different exercises that she can do in her workouts.

posted May 09, 2000 07:49 PM         

JayeLynn, Sorry girl I'm in Nebraska, but have been to Colorado before and loved it there. I doubt anyone from my gym is on this board. It's usually me and another girl that actually gets in there and busts ass.

Mrs TG, I copied your routine into Word and printed it. I'll try it next week. I want to finish out my routine this week. I'll let you know how it goes.

I'll try some variations like the chin ups and such, but that is definetly a weak spot for me. We do have a machine that lets do only certain percentages of your weight. Maybe I should start there and work up to doing my whole body weight.

posted May 10, 2000 07:26 PM            

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"It's Friday, you ain't got no job and you ain't got shit to do!"