Work Outs: 7-19-09 to 7-29-09

Weird week and a half – workouts are really off due to my nephew visiting which means he is a priority. But here it is:

7-19-09, Sunday

Rest Day

7-20-09, Monday

Swimming:

600 – 50 free/50breast for each 100m
200 – kicking – 50free/50 breast for each 100m

Time: 35m
Cal Burn: 557

Would of gone longer but lighting storm came in and they closed the pool…

7-21-09, Tuesday

todays workout – got cut short due to a sick nephew.

Warm Up
5m – Running, Treadmill, 5.3, Incline 4
Stretching

Workout

4 x 15 @ 50# – Squats (5-half, all the way down then half way up/5-half, half way down then back up/5 – full squats)

4 x 12 @ 5# dumbbells – incline shoulder raises

4 x 1m – chest press, bar only

5 x 12 @ 15# dumbbell – incline 1 arm row, right
5 x 12 @ 15# dumbbell – incline 1 arm row, left

3 x 20 – incline crunches

5m – stretching

Est. Time 1h10m
Est. Cal Burn: 748

7-22-09, Wednesday

Warm Up
10m – Elliptical, Weight Loss Program, Resistance Level 5
Stretching

Workout

4 x 20 @ 15# – Chest Press w/ 20s rest between sets

4 x 15 @ 40# – lat pull/w 20s rest between sets

4 x 15 @ 20 (for 2) 25 (for 2) – Bicep Curls (superset with tricep dips)
4 x 15 @ 70 (for 2) 50 (for 2) – tricept dips

4 x 12 @ 50# – leg extensions

Stretching

Cool Down
15m – Elliptical, Hill Program, Resistance Level 5

Est. Time: 1h25m
Est. Cal Burn: 1,118

7-23-09, Thursday

Rest Day

7-24-09, Friday

todays workout – got cut short because the day care was closed and limited on what I could do with a 5 year old with me at the gym

Warm Up
10m – Intervals, 3.5mph – 5.5mph, Incline 4
Stretching

Workout

3 rounds
20 @ 22lb barbell – Side Step Ups on 16″ step (1 rep was twice over – go over right then back over left)
40 @ 22lb barbell – Step Up w/ Kickbacks on 16″ step
25 @ 8# med ball – jackknifes

Stretching

Time: 45m
Cal Burn…. no clue

Today was a cheat day – I spent the next 6 hours walking around at a large indoor arcade/play place for kids with an all you can eat buffet… ate both dinner and lunch there – ate as many veggies as possible with one of the “healthier” pastas… but had small servings of ice cream and apple cobbler one one slice of pizza. I was weak I know. But whatever, I don’t care – my main concern is that my nephew was happy and having a good time. Thought about going back to the gym but my knees are killing me from basically standing for about 5 hours.

Also – did my BFI today… 27.9%. Weight – exactly 210

7-25-09, Saturday

Rest Day/Study Day for Finals

7-26-09, Sunday

30m – Elliptical Crossramp, Weight Loss Trainer, Resistance level 5

Circuit

Tricep Push Down w/ V Bar
15 @ 25#
12 @ 35#
9 @ 45#
12 @ 35#
15 @ 25#

5 x 15 @ 30# – Low Row with lay back
5 x 15 @ 30# – Chest Press

Stretching

Est. Time 1 hour
Est. Cal Burn 764 (384 from elliptical/384 from circuit according to calorie count)

7-27-09, Monday

teaching swimming to my nephew for an hour… lots of treading and leisure time

45m – hard swimming, mix of breast and free. stopped when my shoulder started giving me problems.

Est. Time: 1h 45m
Est. Cal Burn: 1225 (yes I counted my teach my nephew – not easy work and burned about 500 cals )

7-28-09, Tuesday

Rest Day

7-29-09, Wednesday

Warm Up
10m – Elliptical, Crossramp, Glute Trainer, Resistance 9
Stretching

Toning – each grouping is a super set

4 x 15 @ 40# – Lat Pull Down with 1 hand reversed (switch hands each set)
4 x 12 @ 30# – cable tricep kickbacks

54 @ 40# – Seated Row (5 sets with random reps)
54 @ 10# (last with 20#) – arm straighting thing, the opposite of an arm curl, left arm
54 @ 10# (last with 20#) – arm straighting thing, the opposite of an arm curl, right arm

50 @ 10# + bar – deadlifts (heels on weights to lift them up and get some more focus on the whole back leg)

3 set @ 45# – seated calf burnouts… basically did as many as I could before my calves gave out (about 20 each set)

Cardio
20m – Treadmills, Incline 3, Intervals: 1m15s – walking (3.2) 1m – running (5.5 or 5.7)

32m – stationary bike, weight loss program, level 2

Est. Time: 2 hours
Est. Cal Burn: 1,363


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How Far Have I Come?

On this diet?

This is me at C4 a few years ago:

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this is me a few weeks ago

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That is the difference of 60# looks… not huge but its something

Workouts: 7-11-09 to 7-18-09

7-11-09, Saturday

Rest Day – forced due to female issues

7-12-09, Sunday

Rest Day/Homework day – piling up had to get it done

7-13-09, Monday

10m – elliptical, weight loss program, level 5

Hip Abductions superset with adductions
12 @ 130
10 @ 140
9 @ 150
10 @ 145
12 @ 135

Hip Adductions
12 @ 120
10 @ 130
9 @ 140
10 @ 135
12 @ 125

Leg Press
12 @ 110
10 @ 120
8 @ 130
10 @ 120
12 @ 110

3 x 10 @ 50# – Single Leg Extensions, Right Leg
3 x 10 @ 50# – Single Leg Extensions, Left Leg

Calf Press
12 @ 80#
10 @ 90#
12 @ 80#

10m – Treadmill, Interval Inclines, 3.5mph

3 x 12 @ 8# medicine ball – back extensions w/ twist
3 x 15 @ 8# medicine ball – jack knives

10m – elliptical crossramp, glute trainer, resistance level 10

Est. Time: 1h 10m
Est. Cal Burn: 922

7-14-09, Tuesday

trainer day!

Warm Up
13m – Elliptical Crossramp, Cross training, resistance 7

Workout

4 rounds of the following

(1 round w/) 15 @ 20# bar – sumo squat straight on
(3 rounds w/) 15 @ 20# bar – sumo squat, angled w right leg forward
(3 rounds w/) 15 @ 20# bar – sumo squat, angled w left leg forward

Chest Press on Stability ball in plank form @ 15# dumbells – one arm static straight up holding one dumbbell and pressed with other arm… 5 left, 5 right, 5 left. 5 right (10 total each arm) each round

Back Row seated on Ball @ 35# – 2 rounds with 10 regular row, then 5 individual arm rows each arm, 2 rounds with 5 regular row then 10 individual arm rows each arm

15 each arm @ 15# – arm curls

Abs

Crunch w/ weight in knees – 20 @ 6# med ball
Double Crunch w/ weight in knees – 20 @ 6# med ball

Cardio
15m – Elliptical, Hills, Level 4
13m – Treadmill, Rolling Inclines, Level 4, 3.3mph

Est. Time: 1 hour 30 m
Est. Cal Burn: 1129 (mainly cause of the elliptical)

7-15-09, Wednesday

Warm Up
10m – Elliptical, Cardio Training, Level 3
Stretching

Workout

Bicep Curl – superset with tricep pushdowns
12 @ 30#
10 @ 40#
9 @ 50#
10 @ 40#
12 @ 30#

Tripcep Pushdown on v-bar
12 @ 35#
10 @ 45#
9 @ 55#
10 @ 40#
12 @ 30#

10m – Row machine

1 x 12 @ 20# – shoulder press
1 x 10 @ 75# – glute machine, right
1 x 10 @ 75# – glute machine, left
2 x 12 @ 25# – shoulder press

Leg Press – (legs set high to focus more on glutes) superset with calf press
12 @ 90# – feet wide (focuses more on inside)
10 @ 95# – feet narrow (this focuses more on outside of thighs)
8 @ 100# – feet wide
10 @ 95# – feet narrow
12 @ 90# – feet wide

Calf Press
12 @ 55# – toes in (focus on outside of calf)
10 @ 60# – toes out (on inside)
8 @ 65# – toes in
10 @ 60# – toes out
12 @ 55# – toes in

Cardio
20m – Treadmill, 3.4mph, Interval Inclines

Est. Time:
1hr 20m
Est. Cal Burn: 903

7-16-09, Thursday

Rest Day

7-17-09, Friday

20m – Intervals, 1st and Last min – walking then 1m Run, 1m30s walk (5.5 – 3.2), Incline 4
Stretching

4 Rounds x 10 reps
10# + barbell – Incline Bench Press
70# – smith machine squat
30# each arm – ISO Hammer Strength, Front Lat Pulldown

10 – Roman Chair
15 @ 8# med ball – back extension with twist

20m – Elliptical Cross Ramp, Glute Trainer, Resistance 9

Est. Time 1 hour (couldn’t do anymore since i had to pick up my nephew)
Est. Cal Burn 747

7-18-09, Saturday

Warm Up
15 – Treadmill, 3.5mph, Incline 3

Work Out

3 Rounds of the following

12 @ 24.2lb barbell – Step Up w/ Kick Back, Left Leg (on a 18″ step)
12 @ 24.2lb barbell – Step Up w/ Kick Back, Right Leg (on a 18″ step)

12 @ 24.2lb barbell – Deadlifts

12 @ 24.2lb barbell – Sumo Squat w/ one leg on step (5″ high) Left Leg
12 @ 24.2lb barbell – Sumo Squat w/ one leg on step (5″ high) Right Leg

10 @ 8lb Med Ball – Wood Cutter w/ squat (started in squat, stood and went to the left with moving the ball above my head w/ straight arms. Back Down to the squat and then back up to the right – this was 1 rep)

10 – Plyo Side Skip over 1 level of a stair step. (one skip over and back to start was 1 rep)

10 – Hamstring Pull In on Stability Ball

2 Lengths – Walking Lunges, about 6 or 7 yards each way

Ab Work

3 rounds (no breaks in between rounds)

15 – Leg Pull Ins (sat on the step up step and leaned back at a 45 deg angle and pulled my legs in to my chest)
30 sec – flutter kicks, laying on the step up step)

and then… contest time with the nephew – he beat me, I was dang tired by this point

13 – Pushups on my knees
22 – Crunches
2 x 10 secs – planks

20 mins of stretching and yoga (while my nephew did his workout)

Est. Time: 1hour 45mins
Est. Cal Burn: 1050

Workouts 7-4-09 to 7-11-09

You may of noticed I didn’t post workouts last week and there is a reason for that – I took a week off from working out. I was stressed and my body just wasn’t working like it should and when I would go to the gym I would just be blah… I did workout for part of the last full week of June but I didn’t record it because of my mind set. In truth, the break did me well. I gave myself the ability to not worry about counting calories and could just breathe and relax. I was able to just restart and jumpstart my body again. By the time I started back on the 4th of July, I was ready and my mind was back into the game as well as my diet.

While I did gain weight from eating poorly… It is now coming back off. I redid my calorie intake guide for each day and reduced it around 100 more calories to 1880 per day. So far so good. I am determined to eat cleaner as well, as much as I can afford to because well – little cashes and fresh foods are NOT cheap. I am almost back to my lowest weight.

With my workouts – I have decided to keep working out 5 days a week but I am going to be limiting my workouts to 1hour – 1hour 30mins at the most. There may be one day every few weeks where I will do one of my 2 hour workouts but for the majority of the time, it will be the shorter workouts. This will give me a true workout and also allow me to not stress over taking time away from everything else going on. This is essential to my mind set since I am getting prepared for the fall semester at school and will be taking 3 classes. Not an easy task but I have figured out that if I want to get my associates within a reasonable time I will have to take 3 – 4 classes a semester and I will graduate in about 2 years time. Luckily, if I pass these current classes – my science requirements will be over with and then I just have to deal with the math. Once that is done, I should be good. I will post my classes once I get signed up and everything.

Okay – this past weeks workouts (my workout weeks will be from Saturdays to Friday, since I started back on Saturday – the day I declared my indepence from fat – get the 4th humor?! ha!)

7-4-09, Saturday

Warm Up
15m – Elliptical Crossramp, Crosstraining, Level 7

Workout

10 – walking planks

Bicep Curls w/ ez bar – super set with triceps
12 @ 25#
10 @ 35#
8 @ 45#
10 @ 35#
12 @ 25#

Tricep Pushdown w/ v-bar
12 @ 30#
10 @ 40#
8 @ 50#
10 @ 40#
12 @ 30#

5 – walking planks

6m – Stair stepper, Weight Loss Program Level 5. 1m straight, 1m left, 1m right

3 x 10 @ 15# (each arm) – Hammer Strength ISO Shoulder Press
3 x 10 @ 10# + bar – bench press

6m – elliptical, glute trainer, level 8 (3m forward peddle, 3m backward peddle)

2 rounds of:
10 @ 6# medicine ball – Jackknives
10 – Ab Wipers on the floor
10 @ 6# medicine ball – Back Extensions w/ twist

Cool Down
15m – Stationary Bike, Hills, Level 5

Est. Cal Burn: 1020
Est. Time: 1h 20m

7-5-09, Sunday

Warm Up
15m – Elliptical, Level 4, Weight Loss Segment

Circuit

4 rounds: (about 1m break in between rounds to cool down, the humidity was insane today and my inhaler ran out)

10 @ 22lb barbell – Sumo Squat w/ one leg on step (5″ high) Left Leg
10 @ 22lb barbell – Sumo Squat w/ one leg on step (5″ high) Right Leg

10 @ 22lb barbell – Step Up w/ Kick Back, Left Leg (on a 18″ step)
10 @ 22lb barbell – Step Up w/ Kick Back, Right Leg (on a 18″ step)

1 Length – Walking Lunges, about 6 or 7 yards

30sec – Wall Sits

10 @ 22lb barbell – Deadlifts

10 @ 8lb Med Ball – Wood Cutter w/ squat (started in squat, stood and went to the left with moving the ball above my head w/ straight arms. Back Down to the squat and then back up to the right – this was 1 rep)

10 – Plyo Side Skip over 1 level of a stair step. (one skip over and back to start was 1 rep)

Ab Work

3 rounds (no breaks in between rounds)

20 – Leg Pull Ins (sat on the step up step and leaned back at a 45 deg angle and pulled my legs in to my chest)
15 sec – flutter kicks, laying on the step up step)

Time: 1h 15m
Est. Cal Burn: 954

7-6-09, Monday

Rest Day

7-7-09, Tuesday

Warm Up
10m – Elliptical Cross Ramp, Crosstraining, Level 5
5m – Stretching

Workout

4 rounds of the following – no breaks
1m – Side lunges with one leg on step box with Walk Over
1m – Regular Lunges
20 @ 15# – Dumbbell Swing
15 @ 2 15# dumbbells – Chest Press
1m – Row Machine

Cool Down
5m – Stretching

Est. Time 1h 5-10m
Est. Cal Burn 803

7-8-09, Wednesday

20m – Treadmill, Intervalls, Incline 3, 2m walk – 3.0, 1m jog – 5.0 (186 cals)

3 rounds
12 @ 35# – Squat w/ row
10 – chin ups, counterweighted at 180#
10 – dips, counterweighted at 180#

15m – elliptical cross ramp, glute trainer, resistance 7 (175c)
5m – elliptical cross ramp, cool down, resistance 4 (50.5c)

5m – stretching

Est. Time 1 hour
Est. Cal Burn 621.5

7-9-09, Thursday

13m – Elliptical Crossramp, Weight Loss Program, Resistance Level 6

3 rounds:
20 @ 8# dumbbells – lat raises
15 @ 8# dumbbells – tricep kickbacks

2m – row machine

Abs
20 – crunches
3 x 20 – v crunches
10 – v crunches
5 – 10sec planks
2 – 30sec planks

10m – elliptical, fat loss program, level 4

17m – treadmill, intervals, level 5

Est. Cal Burn: 620
Est. Time: 1 hour 5 mins

7-10-09, Friday

Rest Day

Spinach Breakfast Sandwich

Made a really yummy breakfast this morning, thought I would share it with you:

Spinach Breakfast Sandwich

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Ingredients
1 – 7-Organic Sprouted 100% Whole Grain Flourless English Muffins – English Muffins (160cals)
1 – Wedge Light Swiss Original (35cal)
1 – large egg (70cal) – use the whole egg not just whites for the additional nutrients
1 – slice of smoked turkey breast (est 20cal)
few leafs of pre-steamed spinach (est 8cal)

Directions

slice and toast muffin, while this is toasting… cut or shred the slice of turkey breast and sautee slightly in pan with Pam. Crack one large egg into the pan and scramble (I don’t scramble in a bowl and then pour, cause I don’t like to add water or milk to my scrambled eggs). Once the egg is scrambled and cooked, place spinach (I used pre-steamed spinach because it helps with the next step) and place on top of your scrambled egg. Place a pot cover over the pan and turn off the heat. Allow the egg/spinach to heat up with the steam while you take your muffin out of the toaster over. Spead half of the cheese wedge on the bottom portion and the other half on the top portion. Take egg out of the pan and place on the muffin then finish with the top being put on.

Enjoy!

Its really yummy.

Nutritional information: Grade B+ on caloriecount.about.com

Est. Total Cals: 293
Fat – 26.2% (9 grams)
Protein – 26.5% (20 grams)
Carbohydrates – 47.3% (36 grams)
Sodium – 774 mg
Sugar – 1 grams
Cholesteral – 232 mg
S. Fat – 3 grams
Fiber – 7 grams

est. time to cook – 6 – 7mins