February 17 2005

"I start with warming up on a stationary bike for ten minutes every day.

Day one I do legs:
I work with a ball and a medicine ball. I do leg lifts and sit ups on it. There are five routines I do with them.
I also do the following machines. I pyramid them doing a lower weight for 15 reps then a higher weight for 12 reps then a higher weight for 10 reps
Abduction and adduction
Leg extensions
press
calves
super quads
lower back
I also do my ab routine

Then I go and walk for one hour on the treadmill at 3.6 miles per hour.

Day two I do my arms:( which is much less than I used to do due to my shoulder)

I use dumbells and do curls, lateral raises, straight raises and triceps(pyramiding them)
Then I use the following machines (again pyramiding)
Overhead press
vertical chest
preacher curl
triceps
compound row
lateral pull
Incline chest press
lower back
I then walk for an hour on the treadmill

The third day I just do abs..
I use no machines
I use the ball and do a routine and situps . I also do reg situps crossed chest on the floor and I use the medicine ball.
I walk for an hour on the treadmill( walking is my reading time makes it fly by)
To fit this in on days I work I go to the gym at 4:45 am.
Then I start with day one again.
Sometimes I take one day off a week sometimes I don't
I also walk using Leslie Sansone's tapes for a half hour before dinner Monday through Friday.
My routine takes me( including tread mill) about 2 hours for leg day and for arm day. It is about 1.5 hours on the day I do just my abs.
When I first started at the gym I only did about 20 mins of lifting and 1/2 hour on treadmill... but over the years have added to it.
What I did was hire a trainer and brought my book with me and asked her to set up a routine using the book as the basis. My routine has changed and gotten more involved since the beginning, but that was my choice.
Hope this helps. "
Annie