I have been reading some of my old workout blogs… I have come a long way but also have backslid a TON. But rereading them has made me feel inspired to work out again and possibly blog about it.
Yay or Nay? I need to get this baby weight off now!
I have been reading some of my old workout blogs… I have come a long way but also have backslid a TON. But rereading them has made me feel inspired to work out again and possibly blog about it.
Yay or Nay? I need to get this baby weight off now!
For the first time in I don’t know how long but I finally made it. I joined a local Bally’s that is a stones throw from my new place in Los Angeles where I am living with my fiancee Omar. Oh yeah, I moved recently… but he and I are both getting on the healthy kick. Which means, no more frappacinos at Starbucks except once a week – where I will treat myself to their new low-cal ones and only the smallest one which is around 150cals and without whipped cream.
BTW, I noticed the other day when I was at the movie theater, the AMC at Universal Studios now posts the calorie count of their snacks. Very nice!!! Check out the theater near you and see if they do that as well. I am seeing this more and more in places. Outback Steakhouse has a special menu with the nutritional listed on it as well at the location. As them if they have it next time you stop by. They have a decent amount of selections of healthy meals and they have a mark next to the items that can be made low-calorie as well. Its nice to see this happening more and more. Let me know of any others you may see!!
So, I hoped into the car this afternoon – yes, I drove a block to the gym… I suck but it was frakking hot and I didn’t want to walk the streets in my workout clothes which consist of skin tight pants and my flabby butt. 😀
Warmup:
15m30s – treadmill, incline 5, speed 3.0
Work Out:
4×15 @ 30lbs – lat pull down
4×15 @ 30lbs – fly
4×15 @ 35lbs – back excercise
3 x 12 – back extensions – circuit with obliques
2 x 15 @ 45lbs – oblique machine, right side
2 x 15 @ 45lbs – oblique machine, left side
Assisted Chin Ups – counterweighted with 160# (so I lifted around 50-60lbs of my own weight) – 8 then 6 then 7
Assisted Dips – same as above – 9 then 7 then 5
Cool Down
17mins – elliptical weight loss intervals
Finished the workout with a yummy Syntha-6 protein shake!!!
Est. WO Time – 1h15m
Est. Cal Burn – 891 workout/3580 daily total
Est. Cal Intake – 1909… high on protein, low on carbs
7-31-09, Friday
Warm Up
15m – Elliptical, Weight Loss, Resistance 3
5m – Stretching
10m – Ballet Toning & Stretching
Toning
Shoulder Press Hammer Strength ISO, weight per arm – super set with chest
12 @ 20#
12 @ 10#
12 @ 10#
Incline Chest PressHammer Strength ISO, weight per arm – super set with shoulder
12 @ 20#
12 @ 10#
12 @ 15#
3 x 15 @ 20# bar – arm curl, hands wide (super set with curls)
1 x 15 @ 15# dumbbells – curl, right
1 x 15 @ 15# dumbbells – curl, left
2 x 15 @ 12# dumbbells – curl, right
2 x 15 @ 12# dumbbells – curl, left
Leg Press
15 @ 90#
12 @ 140#
9 @ 165#
9 @ 185#
6 @ 205#
18 @ 140#
Abs
2 x 15 – Double Crunch
2 x 15 – Reverse Crunch
Cardio
20m – Internvals, 3.5/5.7 – 1m30s walk/1m run – 2incline/4incline changed with each set
5m – Walking, 3.5mph, 2 incline
Est. Time – 1 hour 40m
Est. Cal Burn 1237
8-1-09 until 8-5-09
Rest/Study for Finals Days
8-6-09, Thursday
Warm Up
10m – Ellitipcal, Weight Loss, Level 3
Workout – groupings are supersets/circuits
4 x 20 yards @ 20# bar – walking lunges
4 x 15 @ 40# – lat pulls
4 x 15 @ 20# – kettlebell/dumbbell swings w/ wide stance sumo squats
4 sets @ 25# ezbar – 21s curls (7 low half curls, 7 high half curls, 7 full curls each set)
2m – Row Machine
Cool Down
Stretching
Est. Time: 1h 10m
Est. Burn: 839
8-7-09, Friday
Work Day – ended up working from 9:30am until 8pm…
8-8-09, Saturday
Warm Up
30m – Elliptical, Glute Trainer, Resistance 7 (324 cal burn)
Stretching
Workout
1 Circuit
15 @ 45# – Lat Pull Down with 1 hand reversed (switch hands each set)
15 @ 40# – Bicep Cable Curl
15 @ 45# – Tricep Pushdown with V Bar
(reduction of weight for the rest of the rounds due to a problem with the popping in my sternum)
3 Circuits
15 @ 45# – Lat Pull Down with 1 hand reversed (switch hands each set)
15 @ 40# – Bicep Cable Curl
15 @ 45# – Tricep Pushdown with V Bar
2 circuits
15 @ 20# – Shoulder Press
15 # 50# – Seated Row
Cardio
30m – Treadmill, Random Inclines, 3.5mph (329 cals burn)
30m – Treadmill, Rolling Hills, 3.2mph (308 cals burn)
Est. Time 2h10m
Est. Cal Burn 1464
8-9-09, Sunday
Warm Up
13m – Elliptical Cross Ramp, Crosstraining, Resistance 6,
Stretching
Workout
15 @ 60# – Laying Leg Curl
3 Circuits
15 @ 12kg – Step Up w/ Kick Back, Left
15 @ 12kg – Step Up w/ Kick Back, Right
15 @ 5kg – Sumo Squat w/ one leg up, left
15 @ 5kg – Sumo Squat w/ one leg up, right
10 – push ups on knees
10 @ 8# med ball – wood cutter w/ squat
15 – Poly Side Skip Jump
15 @ 8# medicine ball – Jack Knife Crunches
3 x 30secs – isometric bridges
2 lengths – walking lunges
Est. Time: 1h20m
Est. Cal Burn: 919
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
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
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
lost another pound this week – finally… I had gained some weight due to the curse of being a woman and messing up on my diet but it finally came off this week… lets hope for more next week.
6-14-09, Sunday
Warm Up
30m – Elliptical Crossramp, Glute Trainer, Resistance Level 8
3m – cool down elliptical crossramp
Work Out
Chin Ups – Hands on the inside (super set with dips)
12 @ 180# counterweight
12 @ 170# counterweight
12 @ 170# counterweight
Dips
12 @ 180# counterweight
12 @ 170# counterweight
12 @ 170# counterweight
Low Row (superset with bench press)
12 @ 45#
10 @ 55#
8 @ 65#
Bench Press (weight of bar not included)
3 x 12 @ 10#
15 @ 75# – Lat Pull Down
Cardio
45m – treadmill, 3.3mph, random inclines, level 12
2m – cool down, 2.3mph, flat
15m – Treadmill, 2.8mph, Incline 5
2m – cool down, 2 mph, flat
Est. Time: 2hr10m
Est. Cal Burn: 1473
6-15-09, Monday
Rest Day
6-16-09, Tuesday
Trainer Day!!! Yeah!!
Warm Up
7m – Elliptical Crossramp, Glute Trainer, Resistance Level 7
Workout
4 Rounds of the following:
2 Lengths – Walking Lunges
12 @ 35# – Row Squats
12 – Chin Ups, hands in, counterweighted 170#
12 – Dips, counterweighted 170#
12 @ 30# (3 sets) & 25# (1 set) – Chest Press
2m of stretching
Cardio
30m – Elliptical, Weight Loss Setting, Level 4
Est. Time: 1 hour 30m
Est. Cal Burn: 1,103
Also weighed in this morning – lost another pound! About dang time!
6-17-09, Wednesday
This was a short workout day due to an emotional upheavel that happened in the middle of the day. I find it difficult to try and not cry and workout at the same time… its not easy. Basically this was the main part of the beginning of a melt down mentally for me that has last the last few days of the week.
Cardio
30m – Elliptical Crossramp, Glute Trainer, Resistance Level 8
Work Out
Seated Leg Press (super set with calf press)
15 @ 100#
12 @ 110#
9 @ 120#
12 @ 110#
15 @ 100#
Seated Calf Press on Leg Press
15 @ 80#
12 @ 90#
9 @ 100#
12 @ 90#
15 @ 80#
10m – Elliptical, Hills, Level 6
Est. Time: 1 hour
Est. Cal Burn: 763
6-18-09, Thursday
Warm Up
40m – Elliptical, Weight Loss, Level 4
Toning
3 rounds of the following:
12 @ 22lb barbell – 16″ step ups with kick back, single leg – right
12 @ 22lb barbell – 16″ step ups with kick back, single leg – left
30 sec – wall sits
10 – reverse crunches
5 – floor wipers
10 – bridges with 30 sec isometric hold in position
10 – bridge with leg lift, right leg
10 – bridge with leg lift, left leg
wanted to keep going but once again, the tears came and I was just tired as hell… so I went home.
Est. Time: 1hr 20m
Est. Cal Burn: 1018
6-19-09, Friday
Rest Day
6-20-09, Saturday
Forced Rest Day – knee acting up and fathers day dinner with familia… will head back tomorrow.
Its been a long week emotionally… stress levels are too the ceiling right now. Just getting in as much of a workout as I can right now. Taking each day as it comes…
6-7-09, Sunday
Forced Rest Day
6-8-09, Monday
cardio only today
45m – Elliptical, Weight Loss Mode, Resistance Level 5
Est. Cal Burn: 611
I would of done more but my nephew called and wanted to talk. Nephew trumps working out… at least in my book
6-9-09, Tuesday
Okay, todays workout – trainer day and he KICKED, and I mean KICKED! My butt! He actually pulled most of these from what I have been doing and added some twists and new things. Its nice to have a trainer that I work with so well and who knows my abilities… I’m guessing being friends helps a lot.
Warm Up
15m – Elliptical Cross ramp, Crosstrainer, Resistance Level 8
Workout – supersets… each pair is the super set.
Leg Press – super set with reverse lunges
20 @ 90# – Warm Up Set
20 @ 140#
15 @ 150#
12 @ 160#
3 x 12 – Reverse Lunges, Right Leg
3 x 12 – Reverse Lunges, Left Leg
Leg Extensions – superset with step ups
15 @ 70# – both legs
2 x 15 @ 30# – right leg, single
2 x 15 @ 30# – left leg, single
3 x 1m each round – step ups
Laying Legs Curls – Superset with Wall Sits
4 x 12 @ 60#
1 x 15 @ 40# (drop set)
3 x 40secs – Wall Sits
2 x 20 @ 75# – Seated Calf Press (all on their own)
2 x 12 – sit ups with 4# medicine ball. (basically, my trainer stood on my feet I had to sit up, grab the medicine ball from his hands. Go down and then go up one more time and give him back the ball – this was one rep.)
5m – Stretching of back and legs…. no cardio
My legs are killing me and I am so damned happy 😀 So far a great day!
Est. Time: 1h 15m (we actually did an hour today instead of our normal 45mins, I think we have too much fun at times.)
Est. Cal Burn: 942
6-10-09, Wednesday
Cardio Warm Up
33mins – Elliptical Crossramp, Glute Trainer, Resistance Level 7
Workout – each grouping is a superset or circuit
3 x 12 @ 8# medicine ball – back extensions
3 x 10 – roman chair leg lift, straight leg
3 x 12 @ 40# – squat w/ back row
3 x 12 @ 50# – fly
3 x 12 @ 50# – rear delt
10m – treadmill, interval inclines, 3.0mph
2 x 10 @ 8# medicine ball – Russian twists on medicine ball
2 x 30 – crunches on medicine ball
Tricep Pushdown w/ V Bar – superset with bicep curl
12 @ 35#
10 @ 45#
8 @ 55#
10 @ 40#
12 @ 30#
Bicep Pull Up w/ Rope
12 @ 30#
10 @ 40#
8 @ 50#
10 @ 40#
12 @ 30#
10m – stretching (I was really really sore)
Cardio Cool Down
20m – Treadmill, Random Inclines, 3.5mph
I feel like I am missing something but don’t know… surprisingly this was around a 2 hour workout… but seeing as over an hour of it was cardio, I guess that is why.
Est. Time: 2h5mins
Est. Cal Burn: 1,310
6-11-09, Thursday
Rest day, had planned on going in but lack of sleep this past week and the need to decompressed overwhelmed me. So I went home and rested.
6-12-09, Friday
Rest day…
6-13-09, Saturday
Warm Up
30m – Treadmill, 3.5mph, 6 Incline
Workout
Smith Squats
15 @ 50# (warm up set)
12 @ 70#
9 @ 80#
7 @ 90#
10 @ 80#
13 @ 70#
Calf Press on Leg Machine
12 @ 60#
10 @ 70#
10 @ 80#
12 @ 70#
14 @ 60#
5m – Row Machine
Hip Abductions (super set with adductions) 15 @ 135#5-31-09, Sunday
Rest Day
6-1-09, Monday
30m – Elliptical Cross ramp, Hill Intervals, Level 4
5m – stairmaster
28m – stationary bike, weight loss training, level 3
5m – stationary bike, cool down
Est. Time: 1hr7m
Est. Cal Burn: 747
6-2-09, Tuesday
Sick Day
6-3-09, Wednesday
today was trainer day… I missed school again since the lab has a do not come in if you have been sick at all rule, so I met my trainer earlier then originally scheduled and it was damned nice to see and talk to him again. I missed him like crazy.
Warm Up
10m – Elliptical Crossramp, Glute Trainer, Resistance 8
Stretching
Workout
5 – pushups (big girl ones this time!)
4 rounds of the following circuit:
12 @ 10# dumbbells – lunge with curl (right leg)
12 @ 10# dumbbells – lunge with curl (left leg)
platform ladder walk w/ 5 push ups at the end (done on knees, didn’t want to push my upper body too much)
12 @ 10# dumbbells – front shoulder raises (right arm)
12 @ 10# dumbbells – front shoulder raises (left arm)
12 @ 40# – back row in squat position (stayed in that position no movement on lower body)
3 rounds of the following
15 – reverse crunches
15 – crunches
15 @ 5# dumbbell – mason twists
Cardio
35m – Elliptical, Hill Intervals, Level 4 & 3 (half and half)
Est. Time:1 hour 30m
Est. Cal Burn: 1,157
6-4-09, Thursday
Today was a FUN FUN FUN night at the gym… normally my night off because of a long day of work and school, I went anyways since I took Tuesday off. But seriously I had a great night tonight, and funny cause I was dragging myself up the stairs before my warm up. Its amazing what good music can do for you!
Warm Up
9m – Elliptical Crossramp, Glute Trainer 2, Resistance 8
Stretching
Workout
Leg Press
12 @ 110#
10 @ 120#
8 @ 130#
10 @ 120#
12 @ 110#
Hip Abductions super set with adductions
12 @ 135#
10 @ 145#
8@ 155#
11 @ 145#
13 @ 135#
Hip Adductions
12 @ 145#
10 @ 155#
8@ 165#
11 @ 155#
13 @ 145#
10m – Treadmill, Interval Inclines, 3.2mph
3 x 16 @ 55# – Seated Calf Raise
The following 3 items were done in a circuit, one set each then a bit of a rest then did it again
Step Ups – 18″ inch step
1 @ 15.4lbs (or 7kg) – Right Leg
1 @ 15.4lbs (or 7kg) – Left Leg
2 @ 15.4lbs (or 7kg) – Right Leg with Kickback of Left Leg
2 @ 15.4lbs (or 7kg) – Left Leg with Kickback of Right Leg
Deadlights
3 x 12 @ 15.4lbs
3 x 30secs – wall sits
2 x 5 – burpees, push up on the toes
15 @ 22# – standing oblique twists w/ barbell
Cardio
20m – Elliptical, Weight Loss Circuit, Level 4
Est. WO Time: 1h 45min (took out time for bathroom breaks! I was there 2 hours)
Est. Cal Burn: 1,390 (love that cardio boosts!)
6-5-09, Friday
Emotional Rest Day
6-6-09, Saturday
Warm Up
10m – Treadmill, Interval Inclines, 3.5mph,
Stretching
Workout
Push Up Challenge: 55 push ups on my knees in 10m – I know I suck!
Bicep Curl w/ EZ Bar super set with tricep pressdown
12 @ 25#
9 @ 35#
7 @ 45#
10 @ 35#
12 @ 25#
Tricep Pushdown w/ V Bar
12 @ 30#
9 @ 40#
7 @ 50#
10 @ 40#
12 @ 30#
10m – Treadmill, Interval Inclines, 3.3mph
3 x 10 @ 25# – Shoulder Press
Lat Pulldown – Superset with Chest Press
12 @ 45#
10 @ 55#
8 @ 65#
10 @ 55#
12 @ 45#
2 x 10 @ 40# – Chest Press
2 x 10 @ 35# – Chest Press
10m – Stationary Bike, Interval Resistance, Level 4
Smith Machine Squats
12 @ 70#
10 @ 80#
8 @ 90#
10 @ 80#
12 @ 70#
10m – Stationary Bike, Hills, Level 3
Est. Time: 1h 45m
Est. Cal Burn: 1287
5-24-09, Sunday
Cardio Day!
60m – treadmill, 3.3mph, random inclines
20m – treadmill, 2.0mph, flat, cool down
Est. Time 1h20m
Est. Cal Burn 600 cals
5-25-09, Monday
Warm Up
10m – Elliptical, Weight Loss Training, Level 4
Stretching
Workout
3 x 12 @ 35# – Squat w/ row
3 x 12 – pull ups w/ 180# counterweight
3 x 12 @ 20# – chest press
3 x 12 @ 20# – tricep extensions
2 x 12 @ 6# med ball- some weird ab workout, wood cuter or something of the like
2 x 20 – crunches w/ legs on stability ball
2 @ 1m – plank in push up formation, on toes
5m20s – stairstepper
stretching
thats it
Est. Time: 1 hour
Est. Cal Burn: 737
5-26-09, Tuesday
cardio day…
15m – Elliptical Crossramp, Cross Training, Level 5
Stretching
3 x 5 – burpees minus the jump but did the push ups with no knees. Big girl push ups!
3 x 12 @ 8# medicine ball – back extensions
15m – Treadmill, 3.3mph, 5incline
30m – elliptical, hill intervals, level 3
Est. Time: 1h20m
Est Cal Burns: 977
5-27-09, Wednesday
Warm Up
10m – Elliptical Crossramp, Glute Trainer, Resistance 8
Stretching
Workout
Seated Legg Press – superset with calf presses
15 @ 90#
12 @ 100#
10 @ 110#
12 @ 100#
15 @ 90#
Seated Leg Press Single Legged- Right Leg
15 @ 75#
12 @ 85#
9 @ 95#
12 @ 85#
15 @ 75#
Seated Leg Press Single Legged- Left Leg
15 @ 75#
12 @ 85#
9 @ 95#
12 @ 85#
15 @ 75#
Bicep Curl w/ EZ Bar super set with tricep pressdown[/i]
12 @ 25#
9 @ 35#
7 @ 45#
10 @ 35#
12 @ 25#
Tricep Pushdown w/ V Bar
12 @ 30#
9 @ 40#
7 @ 50#
10 @ 40#
12 @ 30#
10m – Elliptical, Hill Intervals, Level 3
1 x 15 @ 50# – Fly (superset with rear delt)
3 x 12 @ 55# – Fly
3 x 12 @ 55# – Rear Delt
3 x 10 @ 25# – lat raises
3 x 12 @ 15# dumbbells – Lunges, Right Leg
3 x 12 @ 15# dumbbells – Lunges, Left Leg
2 x 10 @ 15# dumbbells – step ups, left leg
2 x 10 @ 15# dumbbells – step ups, right leg
3 x 10 – roman chair
10m – treadmill, 3.3mph, random inclines
I was going to do more but I was beat, this was the 5th day in a row for working out, I was tired. As well as the gym getting insanely crowded. Taking tomorrow off and going back on friday and saturday.
Est. Time: 1h30m
Est. Cal Burn: 1,121
5-28-09, Thursday
Rest Day
5-29-09, Friday
tonights workout – not as much as I wanted to do but at least I went!
Warm Up
5m – Treadmill, Incline 6, 3.5mph
Stretching
Workout
3 x 12 @ 45# – Squat w/ Row
3 x 10 @ 180# counterweight – pull ups
2 x 10 @ 20# – Shoulder Press
3 x 15 @ 60# – Seated Tricep Pushdown
10m – Elliptical, Weight Loss, Level 4
3 x 12 @ 8# medicine ball – back extensions
3 x 12 @ 8# medicine ball – russian twists on stability ball
Cardio
30m – Treadmill, 3.3mph, Interval Inclines
Est. Time: 1h15m
Est. Cal Burn 840 (mainly the cardio)
I feel like I am forgetting something but have no clue what… I am gonna go back again tomorrow I think then take sunday off.
5-30-09, Saturday
kinda rest day… I attempted to workout today but my body just wasn’t having it. I basically got in 10m on the elliptical and tried some smith squats but my knees were dying. So wish me luck tomorrow!
Alexandria Reborn
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