![\"\"](\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2010\/11\/treadmill1.jpg\" "\\"treadmill1\\"")
<\/a>Here is what I did:<\/em><\/p>\n1.0 miles – Speed 3.9<\/span><\/strong><\/p>\n .25 miles more – Speed 4.0<\/span><\/strong><\/p>\n .25 miles more – Speed 4.1<\/span><\/strong><\/p>\n Remaining .5 miles – Speed 4.2<\/span><\/strong><\/p>\n And there was no pain, no discomfort! I was feeling awesome in fact. I felt strong and steady, and I could tell I’ve made progress just from last week.<\/p>\n Shoulders:<\/strong><\/span><\/span><\/p>\n (shoulder presses)<\/span><\/p>\n -Deltoids<\/span><\/p>\n -Trapezius<\/span><\/p>\n -Rotator Cuff Muscles<\/span><\/p>\n Abs and Back:<\/strong><\/span><\/span><\/p>\n (Ab machines, plank, Medicine Ball\/Russian Twist)<\/span><\/p>\n -Upper Back<\/span><\/p>\n -Lower Back<\/span><\/p>\n Arms:<\/strong><\/span><\/span><\/p>\n (bicep curls, triceps extentions, seated triceps dip, Lat Pull Down)<\/span><\/p>\n -Triceps<\/span><\/p>\n -Biceps<\/span><\/p>\n Chest:<\/strong><\/span><\/span><\/p>\n (cable cross, chest press, Pec-fly machines front and back)<\/span><\/p>\n -Pec Minor<\/span><\/p>\n -Pec Major<\/span><\/p>\n I came across a leg machine for the inside of the thighs and the outside of the thighs:<\/p>\n Last night I did a set of 10 reps on the Hip Abduction. I’m not sure if I should be doing it.<\/p>\n QUESTION: <\/strong><\/em>Does anyone know? If you had an IT Band injury, did you avoid the Hip Abduction machine or did it help strengthen your hips and legs?<\/strong><\/em><\/p>\n I’m really not sure. I would love advice!<\/p>\n I spent some extra time working on my IT Band\/Hip strengthening physical therapy. I caught my reflection in the mirror and that’s when the thoughts of the scale returned.<\/p>\n I had a good workout. I felt strong and competent as I left.<\/p>\n Time: 1:33 Calories Burned: 579<\/strong><\/p>\n The downside of working out at the fancy new gym (which is close to work) is that it’s pretty far from home. I was starving after my workout. It was time to break out one of the Car Snacks.<\/p>\n When I got home, Michael and I made dinner together. He cooked the spinach and cheese ravioli from Costco.<\/p>\n<\/a>Remember how I tried to explain the new fancy gym’s weight machines? I had a hard time describing it properly. I believe I said it used the whole body in a fluid motion. Well I found a website with a visual of how the machines work. Here it is: HOIST Fitness<\/a>. There are lots of descriptions of the weight machines but the most important part is the picture! Check it out.<\/p>\n<\/a>I had to increase the weight on a few machines because they were too easy. I focused on:<\/p>\n<\/a>I’ve been working the inner thighs on the machine for awhile now. I use lighter weights and do it carefully in order to strengthen my hips and legs without re-injuring my IT Band. I’ve avoided using the machine that specifically works the outside of the thighs.<\/p>\n<\/a>I’d made it almost my whole workout without thinking about it. Then I thought about it. To be honest, I REALLY couldn’t see those supposed 3 pounds.<\/p>\n<\/a>Gym Stats:<\/strong><\/p>\n
\n<\/strong><\/p>\n<\/a>160 calories. Delicious too.<\/p>\n<\/a>I made a salad.<\/p>\n