At the moment I am working on my abs using the 6 second abs trainer.  I found the dvd information easy to understand and it doesn't take long to do.

BEFORE - 10 stone 1 lbs.    (140.14 lbs)

AFTER     -  8 stone 13 lbs. (125 lbs)

Hello again everyone,

I feel the need to explain my absence and to apologise to  you all, especially those who have written asking for help.   Things have been a little slow here and training has been a little hard due to the passing of a very close and dear friend of mine.   He was my inspiration and encouraged me onward, even when things were tough and I felt like giving up.  So now I am more determined than ever to see this through.  I hope you will all continue to workout and have fun, exercise is not a chore, and the end results will amaze you as they have me. Thank you for taking the time to read this and good luck in your quest for a happier, healthier lifestyle.

- Debs

After taking two weeks out, I'm ready to begin my training over again.  Starting with abdominals and Biceps.

Warm up for 10 mins.

100 Abdominal crunches.

50 - Hammer curls (25 each arm) 10 kg

50 - Military Press - Barbell - 20kg

Cardio 200 cals - Exercise Bike.

TWENTY REASONS TO KEEP FIT

At last I have reached my target weight. So now its time for targeting areas. Today I will be toning Abs.

Exercise Ball. - Stand holding the the ball in the air arms straight up, squeeze abs in while reaching up with the ball as if putting it on a high shelve.  keeping heels flat on the ground, bring the ball down to the shoulders and up again.  Try to aim for thirty of these increasing as it gets easier. - Don't worry to much about a slight ache in the abdominal area after this exercise that just means that it's working! - If it hurts STOP.

2x set - 30 reps.

Training today was pretty tough, drinking water as and when needed is a must.

Hammer Curls - 1 set 20 reps - 7kg

Dumb bell  shrugs - 1 sets 20 reps - 10 kg

Preacher Curls - 1 set 20 reps - 10kg

Barbell Military Press 1 set 20 reps 20kg

100 cals bike - High (turned up to another level)

40 cals - Elliptical trainer.

40 steps - lateral thigh trainer.

After 12 weeks its time to turn up the volume on training. - Needing to put more pressure on the muscles making them work harder.  The training really beings when you can feel the burning sensation hit the muscles. - Keep training hard and never give up!

- Take care

Debs.

40 reps 2 sets - Hammer Curls. 7kg

40 reps 2 sets - Military press.   7kg

40 reps 1 set - Lunges   7kg

40 reps 1 set - Barbell curls. 20kg

100 cals exercise bike.

Punch bag approx half hour.

Lateral thigh trainer - 15 mins.

Today, I will be doing some very light cardio. After shifting two ton of top soil and barrowing it into the back yard, (That took approx two and a half  hours)  it's not recommended that I lift weights. To put a strain on your back after heavy lifting would result in injury, as my lower back is beginning to hurt.

I will stick to 100cals on the exercise bike later.

Take care - Debs.