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Saturday, March 3, 2012

melinda's 8 week Fitness Challenge - Summer/Autumn 2012


melinda's Weight Loss Challenge Summer/Autumn 2012:

Week 1

[ 30/7 - 5/8 ]

Training Program:


  1. Running; slow for 10mins.
  2. Spinning; intervall 20mins.
  3. Rowing; slow for 15mins.
  4. Weights; (chest & arms)
  • chest press
  • triceps press
  • pec deck fly


  1.  Weights; (back & shoulder)
  • Sitting vertical row
  • Shoulder fly
  • Pulley
  • Shoulder press
  • Back extensions (machine)
  • Back raise


  1. Rowing; slow pace 10mins. + heavy pull - 10 heavy pulls/min for 5mins. + slow pace 10mins.
  2. Weights; (abs & chest)
  • Crunch R.O.M.
  • Chest press
  • Rotary torso
  • Pec deck fly
  • Crunches


  1. Spinning 45mins.


  1. Running slow pace, 12mins.
  2. Spinning interval, vary pace between fast and slow. 15mins.
  3. Rowing slow pace, 20mins.
  4. Weights (Back & shoulder)
  • Sitting vertical row
  • Shoulder fly
  • Back pulley
  • Shoulder press
  • Back extension (machine)


  1. Rowing slow pace, 30mins.
  2. Spinning 30mins.
  3. Core (at home)

Followed through?
Yes / No

Weekly Stats:





Week 2:
[  ]


-i want a tummy like this!



With love,


Elder said...

Hey melinda, that is a very challenging goal you set your self there. I am proud of you that you took it on, and made a plan. And yes I do which you good luck with it. Looking forward to see the results for my self.
Puss, Brutus

March 3, 2012 at 8:33 PM
Sweet girl said...

Thank You Sir! Not off to a good start tho with being all poorly =(

March 4, 2012 at 8:56 PM
Sweet girl said...

this did not start well at all. I'm ill =( I sound like i've been partying for like a month non-stop. Whiskey voice does not even begin to cover it! This means i've had to cancel my 30min guidance session at the gym for the second time (well third time really). I will measure today but no weight unfortunately.
So typical -this always happens me when i finally get going! Hmph!

March 5, 2012 at 3:23 PM
Sweet girl said...

Considering how sick i still am it looks like i'm gonna have to move the start to next week :(

March 6, 2012 at 12:53 PM
Sweet girl said...

oh and just thought of something! How am i supposed to do this when i'm with Brutus for 2 weeks?! Which means that to manage to get in the first 4 weeks it has to count from yesterday =( (i'm travelling to Him in exactly one month from now =D) Oh well, i guess i'll have to work extra hard once i get started! (please please can i get better like now!?)

March 6, 2012 at 12:58 PM
melinda Sweetgirl said...

**Challenge updated and modified**

March 15, 2012 at 2:11 PM
melinda Sweetgirl said...

As noted this challenge got f****d up right from the beginning! So..again it's being modified *sigh*

March 29, 2012 at 10:34 AM
melinda Sweetgirl said...

Challenge started!
Really unhappy with the numbers =(

April 2, 2012 at 12:16 PM
melinda Sweetgirl said...

New challenge started!

July 29, 2012 at 6:34 PM

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