Chest and Back Exercises

Chest
assisted dip machine: 3 sets/12-15 reps
iso-lateral incline press: 3 sets/12-15 reps
pec fly machine: 3 sets/12-15 reps
iso-lateral bench press: 3 sets/12-15 reps



Back
assisted chin-up: 3 sets/12-15 reps
bent-over row: 3 sets/12-15 reps
rear delt machine: 3 sets/12-15 reps
bent-knee deadlift

Legs, Glutes and Abdominal Exercises

Legs and Glutes
alternating leg extension machine: 3 sets/12-15 reps
alternating kneeling leg curl machine: 3 sets/12-15 reps
donkey calf station: 3 sets/12-15 reps/feet turned inward, outward, and forward
hip abduction/adduction machine: 3 sets/12-15 reps
hack slide squats: 3 sets/12-15 reps
kick back machine: 3 sets/12-15 reps


Abs
toe to ceiling: 3 sets/15-25 reps
medicine ball crunch: 3 sets/12-15 reps
ankle touch: 3 sets/1 minute

Biceps, Triceps, and Shoulders Exercises

Biceps
seated alternating dumbbell curls: 3 sets/12-15 reps
21's with ez curl bar: 3 sets
concentration curls: 3 sets/12-15 reps/both arms


Triceps
inclined tricep push-ups: 3 sets/12-15 reps
seated dumbbell overhead extensions: 3 sets/12-15 reps
seated tricep extension machine: 3 sets/12-15 reps

Shoulders
dumbbell front/rear delt pull: 3 sets/8-10 reps
dumbbell lateral raises: 3 sets/12-15 reps
bent over dumbbell lateral raises: 3 sets/12-15 reps

My Progress

Here is some updated pictures that my husband took of me a few days ago. As you can see, I have lost a lot of weight and gained a lot of muscle.

Legs, Glutes, Abs Exercises

Legs, Glutes, Abs Exercises

smith machine squats: 3 sets/12-15 reps

reverse lunges with dumbbells: 3 sets/12-15 reps

deadlift with straight bar: 3 sets/12-15 reps

kickbacks: 3 sets/12-15 reps

seated calf raises: 3 sets/12-15 reps

hip extension with stability ball: 3 sets/12-15 reps

Abs

windshield wipers with medicine ball: 3 sets/12-15 reps

reverse plank with stability ball: 3 sets/30 seconds each

ball crunch: 3 sets/1 minute each

Chest, Back, and Abs Exercises

Chest
push-ups: 3 sets/12-15 reps
inclined push-ups: 3 sets/12-15 reps
declined push-ups: 3 sets/12-15 reps
diamond push-ups: 3 sets/12-15 reps

Back
reverse pulldowns: 3 sets/12-15 reps
dumbbell straight arm pullbacks: 3 sets/12-15 reps
dumbbell bent over row: 3 sets/12-15 reps
weighted back extensions: 3 sets/12-15 reps

Abs
double ball crunch with a partner: 3 sets/8-12 reps
weighted declined torso twists: 3 sets/20-25 reps
lying leg crossover: 3 sets/12-15 reps

Legs and Glutes Exercises

Legs and Glutes Exercises
bridge with stability ball: 3 sets/20-25 reps
inclined 45* leg press: 3 sets/12-15 reps
ball curls with stability ball: 3 sets/12-15 reps
plie' squats with straight bar: 3 sets/12-15 reps/10 pulses, no weight and on tips of toes

smith machine lunges with step: 3 sets/12-15 reps

Biceps, Triceps, and Shoulders Exercises

Biceps
barbell curls with straight bar: 3 sets/12-15 reps
alternating dumbbell curls: 3 sets/12-15 reps
side curls with dumbbells: 3 sets/12-15 reps


Triceps
overhead tricep extension with ez bar
tricep kickbacks with dumbbells
tricep pulldowns

Shoulders
front raises with dumbbells
lateral raises
bent-over lateral raises

Legs and Glutes Exercises

Legs and Glutes Exercises
skies with straight bar: 3 sets/12-15 reps
squat and kick with medicine ball: 3 sets/12-15 reps
side step-up with dumbbells: 3 sets/12-15 reps
single-legged deadlift
single-legged squat


Abs
weighted crunch: 3 sets/12-15 reps
woodchopper with medicine ball: 3 sets/12-15 reps
hanging leg raises: 3 sets/12-15 reps

Chest and Back Exercises

Chest
bench press: 3 sets/12-15 reps
inclined press: 3 sets/12-15 reps
declined press: 3 sets/12-15 reps
lying dumbbell flys: 3 sets/12-15 reps


Back
assisted pull-up machine: 3 sets/12-15 reps
straight arm pulldown: 3 sets/12-15 reps
seated row: 3 sets/12-15 reps
bent leg deadlift: 3 sets/12-15 reps

Some of My Favorite Green Ideas from Planet Green

This is one of my favorite green websites. They always come up with great ideas on how the make your change over to the green lifestyle easier.

Here is things you should make instead of buying. read more

Do it your self beauty treatments. read more

Different uses for Alka Seltzer. read more

A homemade pizza stone. read more

65 easy green diy projects.read more

Homemade Hand Sanitizer

Homemade Hand Sanitizer
6 parts alcohol
4 parts aloe vera gel

Courtesy of Fitsugar.com read more

Cardio: Afternoon Run/Jog

Outside Run/Jog
5.5 miles

That last time I ran/jogged outside, I was only able to do 4 miles. Now, I have developed the endurance to run 5.5 miles. Usually, when I am half way through the run/jog and am tired, but this run was real easy.

Back and Chest Exercises

Back
close-grip pulldowns: 3 sets/12-15 reps
wide-grip seated row: 3 sets/12-15 reps
reverse fly machine: 3 sets/12-15 reps

Chest
assisted dip machine: 3 sets/12-15 reps
fly machine: 3 sets/12-15 reps
iso-lateral inclined press: 3 sets/12-15 reps
iso-lateral bench press: 3 sets/12-15 reps

Homemade Liquid Dish Soap

Homemade Liquid Dish Soap
1 cup of shaved Life of the Party Natural Soap Special Suspension Formula
1 cup of boiling water
1/2 cup of lemon juice or vinegar
1 cup of water
1 medium size container
Instructions:
Step 1: In a medium container, add the shaved soap suspension formula and the boiling water. Allow to sit over night. The soap mixture will firm up like jello.
Step 2: Add the 1/2 cup of lemon juice or vinegar and 1 cup of water to the firm soap in the container and mix until desired consistency is reached. I use the blender to mix it together faster.

Legs and Glutes

Cardio
spinning: 45 minutes
bodystep: 45 minutes












Legs and Glutes
clock (lunges with squat) with dumbbells: 3 sets/12-15 reps each exercise
lying inner thigh raises: 3 sets/1 minute both legs
stiff-legged deadlift with straight bar: 3 sets/12-15 reps
standing calf raises with smith machine: 3 sets/12-15 reps
smith machine squats: 3 sets/12-15 reps

Biceps, Triceps and Shoulder Exercises

Cardio
zumba: 1 hour
bodyattack: 45 minutes

Biceps
21's: 3 sets
alternating dumbbell curls: 3 sets/12-15 reps
alternating hammer curls: 3 sets/12-15 reps

Triceps
tricep pulldowns: 3 sets/12-15 reps
seated overhead extensions with straight bar: 3 sets/12-15 reps
inclined tricep push-ups

Shoulders
front raises with dumbbells: 3 sets/12-15 reps
alternating dumbbell upright row: 3 sets/12-20 reps
bent-over row with straight bar: 3 sets/12-15 reps
lateral raises: 3 sets/12-15 reps

Legs and Glutes

Cardio

zumba: 1 hour

bodyattack: 45 minutes

Legs and Glutes

alternating leg extensions: 3 sets/12-15 reps both legs

alternating kneeling leg curl machine: 3 sets/12-15 reps both legs

abductor & adductor machine: 3 sets/12-20 reps both inner and outer thigh

bent-over calf raises machine: 3 sets/12-15 reps
smith machine chair squats: 3 sets/12-15 reps