weight loss

Workouts: 7-30-09 to 8-9-09

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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

/ Varza / Leave a comment

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


How Far Have I Come?

/ Varza / Leave a comment

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

/ Varza / 1 Comment

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

/ Varza / Leave a comment

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

/ Varza / Leave a comment

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.

Workouts: 6-7-09 to 6-13-09

/ Varza / Leave a comment

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#
12 @ 145#
9 @ 155#
12 @ 150#
15 @ 140#
Hip Adductions
15 @ 130#
12 @ 140#
9 @ 150#
12 @ 140#
15 @ 150#
3 rounds of the following:
12 – stability ball leg pull in/bridge
20 – double crunch
10 – plank w/side rolls
2 x 5 @ 22# barbell – triple pump lunge, left leg
2 x 5 @ 22# barbell – triple pump lunge, right leg
2 x 15 @ 22# barbell – deadlights
stretching
Est. Time: 1h 40m
Est. Cal Burn: 1249

the right guy?

/ Varza / 4 Comments

My mom and I have been having some interesting conversations lately mainly about my non-existent love life. While there are times that she still says I should become a nun there are times we have some deeper discussions about my failures in this particular field (ignoring my many failures in the other fields) and they have been particularly enlightening. In truth, I asked her why she never told me this like 10 – 20 years ago… she said, I wouldn’t of been receptive and my response when in such a state of mind doesn’t make me able to listen very well and usually end up brushing off what people say to me.

It has been a difficult week, heck it has not been an easy few weeks. There are a lot of things that are going on that are forcing me to take a very serious look at myself. Not just look but really see me and not turn away in shame but see the strengths that lie beneath the fears that overwhelm me at times. It defiantly is not a pretty picture but one I have to learn to live with. I may not like myself at times but I do not hate myself. I am proud I have come as far as I have. I could be dead or a stripper or living on the streets – so it could defiantly be a lot worse. Instead I am alive, have a stable job, am going to school and own my own home.  Defiantly, not the girl I was 12 years ago when I was dragged out of Atlanta to San Jose.

Pretty soon, I am coming up to my 1 year anniversary of starting on my workout and diet regiment. In total I have lost around 55lbs and counting. It does not seem like a lot when you look at it but each pound was a struggle. A struggle against my desire to walk away and give up (like I have so often before), the desire to ruin it all by binging every single night while watching tv, the desire to make this not about me but someone or something else. I am very happy with how this year has progressed and who I am becoming. Yes, I still have massive amounts of negatives on my side but the positive aspects are outweighing those more and more. The biggest is becoming my own person and loving myself. I am finally, after 33 years of existance, loving me for me. Even the disappoints that I still have, I know I learn and grow from them. Not let them hold me back anymore.

Back to the conversations I have been having with my mom, we had a semi-deep one this week that unfortunately got cut short due to people coming into work but my mom yanked one of those final nails in my coffin back out when it comes to how I deal with men. I yanked a big one out of a few months ago but that is too private for me to talk about in a blog. She basically pointed out my biggest weakness when it comes to the opposite sex; one she and my dad have noticed over the years and wished I would finally notice it myself… I had started to but it took my mom saying it to realize how blatant it was to the rest of the world.

Hello, my name is Varza, and I am a relationship chameleon. Please do not think, after reading this explanation of what that is, that I am a weak willed or weak person. I am not, I am a strong woman with her own mind – which is probably why I ended so many of my relationships quickly because of my struggles with this. A relationship chameleon is a person who slowly morphs who they are to fit into what they feel the other person wants or what they expect that person wants, instead of showing their true form. Constantly changing from one guy to the next – hiding behind their desires so that no one will truly SEE them. At least this is my explanation for this.

I do, do this. I really fear people seeing me for me and more importantly, seeing me for me and seeing that I am worth loving. I give men, boys, guys what I think they want. I will walk into a relationship an equal partner and then lose myself into their desires and wishes. This goes hand in hand with my troubles with saying no to guys. Its hard but I am learning to say it and stand by it without fearing that they will hate me or be disappointed in me.

Thirty-three years old and I am finally not afraid to show the world who I really am… kinda sad ain’t it?

The title of this blog is called “the right guy?” and I am sure you may be wondering why I am talking all about my and my relationships with men and not “the right guy”. There is a method to my madness, I promise! Part of this chameleon part of my personality is that I have been thinking about wanting to settle down (not that I have a love life at all, single for most of my life because I’d rather not date then lose me again) and trying to see myself with someone but I fear settling on what it is I want. What if I put it out there and I am wrong and I pull the wrong person towards me? What if I meet someone and settle then the real right one comes along? What if I make a mistake? What if I do try and I fail? All those fears that eat away at my mind in the middle of the night when I can’t sleep making me wish that there were a bottle of whiskey in my house and a Cherry Pepsi to chase it with (there isn’t thankfully).

Part of the realizations and the opening up of the coffin that is my soul is letting go of these fears and realizing I do know what I want and I should NOT be afraid to want the best for myself or that I should NOT be afraid that I will make a mistake or fail. I won’t. In truth, I am not scared as I once was… I am still scared at times and I have to fight against it often. Like people seeing me… the losing the weight – I know it means men will look at me again like they used to and I have to realize I am not the scared drunk chick I used to be. I won’t make the mistakes I once made.

So, the right guy? Who is he? Where is he? So many questions and I am sure I have answers in spades for who I think he should be *cough*christian bale*cough* but I do know there are things I desearve:

a man who loves me for me

a man who is not ashamed of me

a man who is not afraid to love me

a man who makes me a priority in their life

a man who wants to be around me

a man cherishes me

a man who can see themselves growing old with me

a man who wants to have children with me

a man who has the same ideals and morals as I do

a man who is athletic and fit

a man who is tall

a man who has a job and can support me if I need to take time off of working

a man who loves to travel

a man who wants to live in different places around the world (I do not want to live in NM forever)

a man who will not treat me as though I am not good enough

a man who will not hurt me

a man…. (I have no idea what else)

I am sure I could go into more detail but I won’t. In truth, this is just the basis of the right guy for me. Is it dumb? Maybe… I don’t know. I mean I am not going to put out there, I want a man with a specific eye colour or hair colour. The athletic and tall is mainly because that is what I am comfortable with. The rest is just dressing… its in my head and not sure if I want to share it just yet. My brother says I may be being too picky. Who knows… but don’t I deserve to be? Maybe I don’t, but I think I do.   😀

(btw – I did figure out my major finally… actually writing the last blog I wrote it in there and realized it was the right thing: English Major, Business Minor… )

Workouts 5-17-09 to 5-23-09

/ Varza / 2 Comments

5-17-09, Sunday

Rest day! Had to get ready for a new school semester that started this week…

5-18-09, Monday

Warm Up
9m – Elliptical Cross ramp, glute trainer, resistance 8
stretching

Workout

Leg Press
15 @ 100#
12 @ 110#
10 @ 120#
8 @ 130#
10 @ 120#
12 @ 110#
15 @ 100#

Seated Calf Raises
12 @ 45#
10 @ 55#
8 @ 65#
10 @ 55#
12 @ 45#

3 x 12 @ 60# – Laying Leg Curl

5m – Treadmill, Incline Intervals, 3.5mph

Abductions
12 @ 145#
10 @ 155#
8 @ 165#
10 @ 175#
12 @ 145#

Adductions
12 @ 135#
10 @ 145#
8 @ 155#
10 @ 165#
12 @ 135#

3 x 12 @ 60# – Leg Extensions

3 Rounds of the Following
12 @ 15# dumbbells – lunges, right leg
12 @ 15# dumbbells – lunges, left leg
10 @ 15# dumbbells – deadlifts
12 @ 15# dumbbells – step ups

Cardio

25m – Elliptical, Weight Loss, Level 4

Est. Time: 2 hours
Est. Cal Burn: 1285

5-19-09, Tuesday

Warm Up
10m – Treadmill, 3.5mph, Inclines 2, 4, 6
stretching

Workout

Tricep Push Down w/ v bar superset with bicep curls
12 @ 30#
10 @ 40#
8 @ 50#
10 @ 40#
12 @ 30#

Bicep Curl w/ ezbar super set with tricep pushdown
12 @ 25#
10 @ 35#
8 @ 45#
10 @ 35#
12 @ 25#

5m – Treadmill, 3.2mph, Interval Inclines

Hammer Strength – ISO, Lat Decline Press weight is per arm
12 @ 25#
10 @ 35#
8 @ 45#
12 @ 25#

2 x 10 @ 10# each arm – ISO, Shoulder Press

3 x 10 @ 8# medicine ball – back extensions
3 x 10 – roman chair, straight legged

Cardio Cool Down
15m – Treadmill, 3.5mph, Random Inclines

Est Time:1 hour
Est Cal Burn: 700

5-20-09, Wednesday

30m – Elliptical Cross ramp, glute trainer 2, resistnace 8

2 rounds of:
20 – stability ball crunches
10 – reverse crunches
15 @ 8# medicine ball – Russian twists on stability ball

11m – treadmill, 3.5mph, incline 3 & 6 (50/50)

Est. Time: 65min
Est. Cal Burn: 625

5-21-09, Thursday

Rest Day

5-22-09, Friday

Rest day…

5-21-09, Saturday

Warm Up
10m – Elliptical, Hill Intervals, level 5
stretching

Workout

Smith Machine Squats
12 @ 60#
10 @ 70#
8 @ 85#
10 @ 75#
12 @ 65#

Hip Abductions
12 @ 145#
12 @ 155#
10 @ 165#
12 @ 150#

Hip Adductions
12 @ 140#
12 @ 150#
10 @ 160#
12 @ 145#

4 x 15 @ 75# – Calf Press, left leg
4 x 15 @ 75# – Calf Press, right leg

8 x 30sec – wall sits

3 x 15 – Stability ball bridge pull in

Cool Down
10m – Treadmill, 3.3mph, Interval Inclines

Est. Time: 1 hour
Est. Cal Burn: 350

Workouts: 5-10-09 to 5-16-09

/ Varza / Leave a comment

Another week down, next week will be harder with school starting up again and two of my days are later in the evening. Hoping to keep going at 5 days a week but we will see. I already messed up this week and took Sunday off forgetting that I needed to take Thursday/Friday off since I have work and school on Thursday and Friday is movie/regular night off.

School starts tomorrow for me, I am so not looking forward to that!

5-10-09, Sunday

Today was cardio day!

30m – Elliptical Crossramp, Crosstraining, Resistance 8
5m – Elliptical Crossramp, Cool down, Resistance 6
30m – Treadmill, Rolling Hills, 3.5mph, Level 12

Est. Cal Burn: 354 – Elliptical, 260 – Treadmill – 714 tota

5-11-09, Monday

Warm Up
12m – Elliptical Crossramp, Glute Trainer, Resistance 8

Workout

Seated Row – one regular pull & one laying pull = one rep/superset with chest press
12 @ 40#
10 @ 50#
8 @ 60#
10 @ 50#
12 @ 40#

Chest Press
12 @ 30#
10 @ 40#
8 @ 50#
10 @ 40#
12 @ 50#

5m – Treadmill, Incline Intervals, 3.3mph

12 @ 15# dumbbell – kickback, right arm
12 @ 15# dumbbell – kickback, left arm

12 @ 70# – Lat Pull

3 x 10 @ 25# – Lat Raises

Seated Dip
12 @ 60#
10 @ 70#
8 @ 80#
10 @ 70#
12 @ 60#

5m – Treadmill, Incline Intervals, 3.5mph

3 x 12 @ 8# medicine ball – back extensions
3 x 15 – incline sit ups

2 x 10 @ 5# dumb bells – shoulder arc
2 x 10 – ab wipers

9m – stairmaster, level 3, fat burner

and that was it… I ended with an asthma attack.

5-12-09, Tuesday

Rest Day!

5-13-09, Wednesday

Warm Up
10m – Elliptical Crossramp, Crosstrainer, Resistance 8
Stretching

Workout

Leg Press aka Darth Vader Shortener
15 @ 100# (warm up set)
12 @ 110#
10 @ 120#
8 @ 130#
10 @ 120#
12 @ 110#

Hip Adductions
15 @ 130#
12 @ 140#
10 @ 150#
12 @ 140#
15 @ 130#

Hip Abductions
15 @ 140#
12 @ 150#
10 @ 160#
12 @ 150#
15 @ 140#

Standing Calf Machine
2 x 12 @ 75# – Pigeon Toed
2 x 12 @ 75# – Duck Toed
2 x 12 @ 75# – Straight Toed

2 x 10 @ 75# – Glute Trainer, Right Leg
2 x 10 @ 75# – Glute Trainer, Left Leg

2 x 10 @ 15# dumbbells – lunges, right leg
2 x 10 @ 15# dumbbells – lunges, left leg

10 @ 15# dumbbells – deadlifts

Est. Time: 1 hour
Est. Cal Burn: 769

5-14-09, Thursday

Warm Up
10m – Elliptical, Level 2
Stretching

Work Out

Tricep Push Down w/ v bar superset with bicep curls
12 @ 30#
10 @ 40#
8 @ 50#
10 @ 40#
12 @ 30#

Bicep Curl w/ ezbar super set with tricep pushdown
12 @ 25#
10 @ 35#
8 @ 45#
10 @ 35#
12 @ 25#

10 – incline pushups, on the toes this time, no more knees if I can help it!

5m – Row machine

Hammer Strength – ISO, Lat Decline Press super set with pull downs, weight is per arm
12 @ 25#
10 @ 35#
8 @ 45#
10 @ 35#
12 @ 25#

Hammer Strength – ISO Lat Pull Downs Super set with Decline Press, weight is per arm
12 @ 25#
10 @ 35#
8 @ 45#
10 @ 35#
12 @ 25#

10 – incline pushups, on the toes

5m – Row machine

2 x 10 @ 8# medicine ball – Russian twists on stability ball
2 x 15 – crunches on medicine ball

Cardio
25m – Treadmill, 3.3mph, Random Inclines

Est. Time – 1h30m
Est. Cal Burned – 965

5-15-09, Friday

Warm Up
10m – Elliptical, Level 4
Stretching

Toning
3 x 12 @ 60# – laying leg curls
3 x 12 @ 65# – leg extensions
4 x 10 w/ 8# medicine ball – jacknifes
3 x 10 @ 0#, 6#,8# balls – back extensions
2 x 10 w/ 8# medicine ball – Russian twists on stability ball
20 – bridge w/ stability ball
10 @ 20seconds – wall sits

Cardio
12m – elliptical, level 3
20m – treadmill, random, 3.5mph
18m – treadmill, interval inclines, 3.0mph
2m – treadmill, flat, 2.1mph cool down

I’m tired and starving, have no clue on the cal burn. But I did get to see the cute boy at the gym tonight! Yeah!

5-16-09, Saturday

Rest Day!

Another plus to the week – down another 2 pounds. Very happy with that! Yeah!