Do It Again?

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!

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Finally… I made it to the gym!

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


Workouts: 7-30-09 to 8-9-09

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

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


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

Workouts: 6-14-0-9 to 6-20-09

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.