My exercise log for July - 3 Fat Chicks on a Diet Weight Loss Community

jendiet · 07-03-2009, 09:07 PM

July 2nd

sit ups
squats
push ups
curl ups
tricep kick backs
super man
plank
lateral raises
bent over flyes
tricep dips
back raises
shopping

July 3rd

sit ups
squats
tricep kick backs
torso twists (w exercise ball)
ball roll ins (abs)
crunches on ball
side crunches (on ball)
lunges w weights
plank
super man
lateral raises
tricep dips
bent over flyes
attempts at other odd exercises
light gardening.

jendiet · 07-05-2009, 07:28 PM

July 4th--on my feet cooking and cleaning all day, then outside with friends lighting fireworks and running from exploding shells

July 5th-
swept up mess from road at 7am.
hung over from the 2 wine coolers
bad menstrual cramps
very sleepy
taking day off from exercise.

jendiet · 07-06-2009, 12:21 PM

July 6th-30 min stationary bike on empty stomach.

July 6th

carido: stationary bike 30 min on empty stomach.

Post Break-FAST workout

ARMS:
tricep kick backs
curl ups
chest pull ins
lifts (sides)
tricep dips (standing w/ weights)
standing rows (with tubes)

LEGS

squats with ball
lunges with weights
leg lifts (side w tubing)
hamstring lifts (w tubing)

ABS
crunches
side to side
side crunches
ab roll ins (w ball)

back
back lifts (on ball)
standing rows

jendiet · 07-07-2009, 12:48 PM

July 7th:

cardio on stationary on empty stomach: 30 min

weights on fuel:

push ups (knees bent)
short tube chest press
overhead fly
rear delt pull
short tube front raises
long tube chest press
long tube chest fly
Standing Row
Reverse fly
lateral raises
upright row
biceps curl

lunge with weights forward
lunge with weights backward
squat with ball
squat with tube backward
Bent knee lift
side leg raises with tube
criss cross legs with tube

crunches with ball
obliques with ball
side obliques with ball (legs crossed)
raise ball with legs. OUCH
ball roll ins
side bends with tube
sit ups with ball

back raises
super man

jendiet · 07-09-2009, 07:49 AM

July 8th

Cardio on Empty

stationary bike at higher resistance

Weights on Fuel

Lactic Acid Break!!!

jendiet · 07-09-2009, 09:26 PM

July 9

CARDIO ON EMPTY

30 min stationary varying resistance

mini-strength training routine

ARMS

lateral flyes
dumbell press
tricep kick backs
tricep dips
push ups

ABS
crunches
side to sides
raise ball with legs (SUPER OUCH)
side crunch with ball

BACK

back raises with ball
superman w/ ball

LEGS

lunges with weights
squats with ball
side leg raises with ankle wts
criss cross w ankle wts.

OTHER:
grocery shopping for 3 hours
lifting groceries
putting groceries up
house cleaning

WHEEWWW I'm tired!!!

jendiet · 07-10-2009, 02:40 PM

July 10th

Cardio on Empty

30 minutes stationary at varying intensities

weights on fuel:

so tired but I'll do another mini workout!

I did it but it took everything

ARMS:

curl ups
lateral flyes
front arm raises
tricep dips
tricep kick backs
dumbell press
pectoral press with weights

LEGS
squats with ball
lunges with weights
side leg raises with weights
criss cross with weights

ABS
crunches
side to sides
side crunches on ball
lift ball with legs (less painful now)
plank

Other:
moderate gardening at 7 am.

jendiet · 07-13-2009, 08:53 PM

July 11th

walked around for 2 hours at the cookout festival and museum on EMPTY...felt energetic...then got back home and crashed!

TIRED! Need Break

jendiet · 07-13-2009, 08:54 PM

July 12th

cardio on empty 30 min stationary bike varying intensity

BREAK strength training

jendiet · 07-13-2009, 09:00 PM

July 13th

cardio on empty for 30 min varying intensities

strength training on FUEL

LEGS
back lunges with weights
side lifts with weights
criss cross with weights
squats with ball
dancer lifts with weights

ARMS
lateral flyes
front arm raises
curl ups
tricep extensions
tricep kickbacks
modified push ups
open and cross arms
bent over flyes
dumbell pull ups
dumbell push outs

BACK
superman
swimmer

ABS
lift ball with legs
crunches on ball
side to sides on ball
side crunches on ball

jendiet · 07-14-2009, 02:05 PM

July 14th

cardio on empty

stationary at varying intensities: 30 min

Freestyle dance at moderate intensity: 17 min

WEIGHTS ON FUEL

different mini routine

LEGS
side lunge with weights
squat with weights

ARMS
bicep curls
tricep extensions

ABS

weighted crunch
AB twist with weights

BUTT
dead lift
Back extension

ChEST
chest cross
push up (couldn't do many)

BACK
Bent over raise
Double Row

mandalinn82 · 07-14-2009, 02:44 PM

Just a thought - if you want feedback or a whole group who does this, we have a monthly "Exercise Accountability" thread in this forum you could jump into.

Looking good on the plan, though!

joyinSF · 07-14-2009, 03:01 PM

wow, just looking at the breakdown of your exercises makes me even more motivated.

joyinSF · 07-14-2009, 03:02 PM

hey jen , how many sets of each do you do?

jendiet · 07-14-2009, 10:01 PM

joy I work sets only until I feel the burn is uncomfortable. I may do 2 sets of 10 but if I feel the burn too much. it will be one set of 10 one set of 8 or 6. just depends. For the harder stuff like pushups and flyes. I might do 3 sets of 5. For the lifting ball with my legs, I only do as many as I can. starting off it was 2! I can do 6 now, but they really hurt! I really just do the exercises and listen to my body. I am concerned with working all the muscles more than the sets.

I am glad to motivate you!!! That's a compliment.