Spend an hour and a half in the gym today but I didn’t really keep track of what I was doing but I remember doing 6 miles on the bicycle machine , 15 minutes on the CrossFit machine, 10 minutes on the rowing machine I usually do 15 to 20 on that as I really enjoy it but I done it last and I was knackered, I went round some of the weights machines and done 3 to 4 sets on each one and after the gym I went swimming for half an hour didn’t keep track of it either 
the in and out of the sauna for 1 hour
9 Likes
Okay, changed gears from plan I posted yesterday and did the following
Lower Body Workout Plan
Warm-Up (5-10 minutes)
1.Bodyweight Squats – 2 sets of 15 reps
2.Lunges – 2 sets of 10 reps each leg
3.Leg Swings (front to back & side to side) – 10 reps each direction per leg
Workout
1.Dumbbell Goblet Squat - 20lbs
•3 sets of 10-12 reps
•Rest: 45-60 seconds between sets
2.Barbell Front Squat - 65lbs
•3 sets of 8-10 reps
•Rest: 60-90 seconds between sets
3.Dumbbell Bulgarian Split Squat 2 x10lbs
•3 sets of 8-10 reps per leg
•Rest: 45-60 seconds between sets
4.Barbell Deadlift - 110lbs
•3 sets of 8-10 reps
•Rest: 60-90 seconds between sets
5.Leg Press - 220lbs
•3 sets of 12-15 reps
•Rest: 45-60 seconds between sets
6.Cable Reverse Lunges - 30lbs
•3 sets of 8-10 reps per leg
•Rest: 30-45 seconds between sets
7.Cable Squat to Row - 50lbs
•3 sets of 10-12 reps
•Rest: 45-60 seconds between sets
8.Seated Leg Curl - 60lbs
•3 sets of 12-15 reps
•Rest: 45-60 seconds between sets
9.Seated leg extension – 60lbs
3 sets of 12 reps
•Rest: 30-45 seconds between sets
10.Seated Calf Raises – 180lbs
3 sets of 15 reps
•Rest: 30-45 seconds between sets
Obliteration of Legs, followed up with 45 mins on Bike.
That’ll teach me to take a zero day!! Haha
9 Likes
Nov 25 workout complete 
-
Started with a 20min incline treadmill walk
-
Back:
Lat pulldown 80lb
Single arm row machine 20lb
Rear delt machine 35lb
Lower back extensions 6lb -
Biceps
Bicep curl 15lb
Hammer curl 15lb
Incline bicep curl 15lb -
Ended with 20min stationary bike
Weigh in 254lb
11 Likes
11/24/24. 11622 steps. Lot of movement. This is not a lazy vacation.
8 Likes
monday
30min Vinyasa yoga
9 Likes
Namaste 
1 Like
Taking in all of the sights too, are ya?
1 Like
Nice work Dana getting after it. 
1 Like
Nov 25
Treadmill
2 hours
Run/ Incline / Walk
7 miles
1k calories
No days off on my day off. Everyone killin it!
7 Likes
Back & biceps 
4x20 (ALL)
Supersets
Seated preacher curl
55 lbs
Lat pulldown
120 lbs
Hammer curl
35x1/25×3
Seated rows wide
100
Rev cbl curl
20
Back ext
BW
High Cbl curls
15 e/s
T-bar row
45x1/90×3
8 Likes
Hey thanks!!! 
Im super impressed with ur workout regimen! I like that u list in ur post what u do
2 Likes
November 25th 2024
5 mile brisk walk
40 min shadow boxing
21000 steps
10 Likes
23000 steps 
I didn’t do 10000 and today my feet hurt 
8 Likes
Lol…yeah the feet do hurt sometimes. It is very important to have good shoes and cushion.
I saw you rocking today girl… should be super proud. Do a nice Epson salt warm eater soak for your feet - they will thank you 
3 Likes
Yes, chatgpt is very handy with that gettting good and dialed in
2 Likes
Oh I am proud 
I have to be careful with my feet bc of the psoriasis I have So walks like yesterday aren’t possible that often although I need it, it’s such a great feeling after.
Today is rest day.
3 Likes
One of my goals besides besides becoming AF is to walk 3 days and do yoga 3 days. I have done that 2 weeks in a row and been AF 28 days-feeling 
9 Likes
Thanks love, its not always easy so I am proud of being able to do it.
I’m sorry cause I know how hard it is to walk through physical issues like psoriasis. Hope you are able to get in some not so painful walks in. I do agree that I feel better mentally after accomplishing a good walk 
1 Like