[Bonnie]

Originally Posted by thespymaster

From size 46 to size 30 in 6 months.

Very Cool! Congrats!

Originally Posted by Jeffm

2/16/12: 30 Mins Weights no Cardio Burned 260 Calories, Avg HR 135, Max HR 152, In Zone 139 - 153 10m24s. Been 6 days since i been to the gym due to working night shift got back in today and weighed Lost 7lbs since Tuesday last week 10 lbs since Jan 11th and 15 Total since starting back. Thanks again for everyones support. It is really appreciated.

Way to go! Congrats! WoooHooo!



Workouts today and yesterday:




Day 3 – Wednesday – Back/Calves

5 x 12,12,10,8,8 Wg pulldowns
superset
5 x 12,12,10,8,8 rg/cg cable row

5 x 10 cg/rg seated pull downs
superset
5 x 12 swim fly – rest 30 seconds

5 x 20 weighted hypers
superset
5 x 20 seated calves
superset
5 x 10 standing calves


Day 4 – Hamstrings

5 x 20,15,12,10 leg curls
superset
5 x 10 wide smith machine squats

5 x 15 stiff legs
superset
5 x 12 seated leg curls – rest 30 seconds

5 x 10 weighted bench step ups

Cardio :


W AM

Adjust your speed to what challenges you but in a safe way. Do not jeopardize safety. If the speeds listed are too fast, lower them to your comfort leve. If they are not fast enough raise them to a level that is more intense but safe. If using the DB’s causes you to feel unsafe, don’t use them until you feel you can safely. Remember, cardio is only as effective as the intensity. Challenge yourself but do it safely!

Treadmill – Warm up for 5 minutes

Incline 1 and speed of 3.0 side skip to right for 2 minutes
Incline 1 and speed of 3.5 run backwards for 2 minutes
Incline 1 and speed of 3.0 side skip left for 2 minutes
Incline 1 and speed of 3.5 walking jane fondas for 2 minutes
Incline 1 and speed of 6.5 sprint for 2 minutes holding (2) five pound DB

Incline 2 and speed of 3.2 side skip to right for 2 minutes
Incline 2 and speed of 3.5 run backwards for 2 minutes
Incline 2 and speed of 3.2 side skip left for 2 minutes
Incline 2 and speed of 3.5 walking jane fondas for 2 minutes
Incline 2 and speed of 6.5 sprint for 2 minutes holding (2) five pound DB

Incline 3 and speed of 3.5 side skip to right for 2 minutes
Incline 3 and speed of 3.5 run backwards for 2 minutes
Incline 3 and speed of 3.5 side skip left for 2 minutes
Incline 3 and speed of 3.5 walking jane fondas for 2 minutes
Incline 3 and speed of 6.5 sprint for 2 minutes holding (2) five pound DB

Incline 4 and speed of 3.2 side skip to right for 2 minutes
Incline 4 and speed of 3.5 run backwards for 2 minutes
Incline 4 and speed of 3.2 side skip left for 2 minutes
Incline 4 and speed of 3.5 walking jane fondas for 2 minutes
Incline 4 and speed of 6.5 sprint for 2 minutes holding (2) five pound DB

Incline 5 and speed of 3.0 side skip to right for 2 minutes
Incline 5 and speed of 3.5 run backwards for 2 minutes
Incline 5 and speed of 3.0 side skip left for 2 minutes
Incline 5 and speed of 3.5 walking jane fondas for 2 minutes
Incline 5 and speed of 6.5 sprint for 2 minutes holding (2) five pound DB


Incline 3 and speed of 5.0 run for 10 minutes

Jane Fondas, as you walk a step kick your leg up behind you one at a time!


and today:


Cybex Arc – Do 7 times

Incline 3 and level 20 for 2 minutes
Incline 4 and level 30 for 2 minutes
Incline 5 and level 40 for 2 minutes
30 allien squats