6/14/09

A little late, but here is my final check in for a while...
So I followed my plan for two weeks and "deflated" by 5 pounds, final measurements were down 2 inches in my waist and chest and 1 inch in my hips.

I had to laugh when I saw your post on FB about "if you listen you will get results."

So anyway, I am going to "listen" and ride this groove for the rest of the year. I graduate in December and then one way or another will have full-time job in January! So I will definitely compete again next year :)

6/12/09

Cardio only today.
Good old fashioned intervals on the elliptical this morning. 12 x 15/45 with a 5 min warm/cool.

22 min total, 188 cals

6/11/09

Big surprise this morning, remember I was so mad because my weight was going up? Well I was down 5 pounds this morning!
I am going on vacation on 7/3 so I think I am going to stick with these workouts until then, when I am on vaca I am bringing my powerblocks, and will do what I can plus cardio, then start with the new workouts when I get back.

WD3
Bench Press: 45/20, 65/12, 95/5, 100/5,5,4
Flat flys: 24/12, 26/10, 28/8,8
side laterals: 5/20, 8/16, 10/12, 15/10
front raise: 15/12, 17/10, 19/10
Tri pushdown: 30/12, 35/10, 40/8
one arm ext: 8/14, 10/12, 15/8

6/10/09

Nice run/walk today. Went down to a nearby lake that has a good path around it an did some laps (3.3 miles).

My heart rate monitor kept crapping out so my numbers are just approx:
45 min, 307 cals burned

6/9/09

Moving right along...
WD2
Squat: 45/14, 65/12, 85/12, 105/10,10, 110/10
Leg curl: 25/14, 35/12, 45/8
Pulldown: 50/12, 60/10, 70/10,8
Bent row: 45/12, 65/10, 70/8
alt db curl: 17/12, 19/10,10
swiss ball crunch 16x3

Really want to see the weight come off. Now that I am back in the right frame of mind I feel like a fit person trapped in an overweight body. It is a horrible feeling.

6/8/09

Good day today, did my cardio outside at 5 am which is the way I LOVE to start my day. Then worked out in my "fresh" gym after school-what a difference a coat of paint makes!

I did intervals walk/run 1 min/30 sec trying to build up for the 5k's I like to do later in the summer. 31 min total, 273 cals burned.

WD1
Bench press: 45/16, 55/14, 65/12, 85/10,10,10
Incline Fly: 24/12, 26/10, 28/8,8
side laterals: 5/20, 8/16, 10/12, 15/10
db shoulder press: 17/12, 19/10, 24/8
triceps ext: 19/12, 24/10, 26/8
rope pushdown: 20/12, 25/10, 30/8

3/7/09

Yay I can run a mile again :)

Walked 15 minutes with my son because he wanted to start exercising with me and I could NOT pass that up!!! Ended up carrying him on my back 1/2 the way LOL. Dropped him off at home and ran the mile in a smidge under 10, then walked another for a grand total of 37 min, 235 cals burned.

6/6/09

WD4-finally a good full week!

Squat: 45/12, 65/12, 115/5, 135/5, 145/5,5
SLDL: 45/12, 65/12, 85/10, 100/8
One arm rows: 15/14, 19/12, 24/10
Close Grip PD: 40/14, 50/10, 70/8
BB curl: 30/12, 35/10,10
Abs: 3 sets of 16 sball crunches

6/5/09

Cardio only today:
Elliptical, 30 min, 148 AHR, 243 cals

6/4/09

WD3

Bench press: 45/12, 65/12, 95/5,5,5,5
Flat db flyes: 19/12, 24/10, 26/10, 28/8
side laterals: 5/20, 8/19, 10/12
Front raise: 15/12, 17/10, 19/10
Tri pressdown: 20/16, 30/10, 35/10
one arm ext: 8/12, 10/10, 15/8

6/3/09

Still in the "zone" even after I got on the scale this morning to find I'm up three pounds ARRRRRRRRGGGGHHHH LOL

Had jury duty all day and then I have class tonight so I got in a quick 20 min cardio workout early this morning before the rain :)

5 min warm/cool, 10 intervals 30/30 run/walk. Feel like I my endurance is coming back with the running. Going to attempt a full mile this weekend, wish me luck!

6/2/09

WD2
Squat: 45/14, 65/12, 85/12, 105/10,l0,10
leg curls: 25/12, 35/10, 40/8,8
wide grip pulldown: 40/12, 50/10, 60/8,8
bent row: 45/12, 65/10,10
Alt DB curls: 17/12, 19/10,10
abs: 3x16

6/1/09

Feeling good, definitely better than I have in a while. :)

Bench Press:
45/14, 55/12, 65/12, 85/10,10,10
Incline Flyes:
24/12, 10, 26/8,8
Side laterals:
5/12, 8/10, 10/10, 15/8
DB shoulder press:
15/12, 17/10, 19/8
triceps ext:
19/12, 24/10, 10
rope pressdown:
20/10, 25/8, 8

5/24/09

Today I did cardio a little different, I want to start running 5ks again and right now I can't even run a mile straight! So I started off with a 5 min walk warm up then did 20 minutes of 30/30 jog/walk intervals followed by a 5 min cool down. I'd like to start doing this 3 days a week. What do you think?

Hope you are having a great Memorial Day weekend!

5/23/09

Had one of the most focused workouts today. Lately every time I actually do workout its been just going trough the motions, filled with guilt and anger that I've slacked and gained so much weight while losing so much strength. So today was definitely a breakthrough. Have to feed off of that and keep it going :)

Workout:
Bench Press: 45/16, 55/14, 85/5,5,5
Flat Flys: 15/14, 17/12, 20/10, 24/10
Lateral Raise: 8/12, 12, 10/10,10
alt DB front raise: 10/12, 15/10, 10
Triceps pushdown: 20/16, 30/12, 35/10
One arm ext: 8/12, 10/10, 15/5

5/12 and 5/13

I'm subbing all this week and its such a nice schedule! I'm in the elementary school and don't have to be there until 8:45. And since it is getting light out at 5:30am I am REALLY happy because I get to do my cardio outside too!

Anyway, yesterday was intervals outside, walk/run x 10, did 10 min warm/cool for a total of 30 min.

Today was high reps:
Squats: 45/15, 55/12, 65/12, 85/10,10,10
Leg Curl: 25/15, 30/12, 35/10, 40/10
Pulldown: 40/12, 50/12, 70/10,10
Bent row: 45/12, 65/10, 85/10
Alt DB curls: 15/12, 20/10,10
abs

5/11/09

Workout done, water in...macros eh but not bad...

Bench press: 45/16, 55/14, 60/12, 75/10,10,10
Incline flys: 15/12, 20/10, 24/10, 8
side laterals: 5/12, 8/10, 10/10, 15/8
DB shoulder press: 10/12, 15/10, 17/10
tricep ext: 10/12, 26/10,10
rope press: 20/10, 25/10,10

5/4/09

I really need to salvage this training blog and give it all I got till the end. Looking back I should have waited until the semester was over to start again, but oh well, didn't know till I tried.
Anyway, today was great, logged my food, hit my macros perfectly, drank 1 gallon of water and did interval cardio! Woo hoo :)

4/22/09

I have been a blog slacker but not a workout slacker!!!!! Two more weeks of school then I am really going to give it 100%. Really have to tell you though, that the diet is horrible and I can't believe how for me that just means I get no results, no matter how hard I workout! I haven't lost anything at all! Anyway, 2 more weeks until this semester from hell is over!

4/14/09

Another workout done! Amazing that just doing that is such an accomplishment for me these days.

Bench Press: 45/16, 65/12, 85/5, 90/5,5,5
Flat DB flys: 15/12, 17/12, 20/10, 24/8 (the flat db presses are bothering my shoulder don't know what that is all about)
side laterals: 8/15/ 10/12, 15/10,8
front raise: 15/10, 25/10, 8
triceps pressdown: 20/12, 30/10,10
one arm ext: 10/10, 15/10/8

April 13, 2009

Yay I'm not a slacker!

Squats: 45/12, 55/12, 65/12, 95/10,10,10
leg curls: 25/12, 30/10, 35/8, 40/8
Wide pulldowns: 40/12, 50/12, 60/10, 70/8
Bent BB rows: 45/12, 65/10, 70/8
DB Curls: 10/12, 15/10, 20/10
Abs: 3 sets 16

4/10/09

Got in a run since the weather was nice. Better on the meals, didn't have any of the stuff my kids baked for their bake sale today!

4/9/09

Horrible week for me, swamped with work so skipping workouts. Plus my husband just got laid off so meals are terrible (carbs carbs carbs) Anyway got to turn this around NOW!

Back on track tomorrow and only 4 more weeks of school, so I will post EVERDAY on here even if I'm a slacker, which I don't want to post so hopefully I won't be. :P

April 5, 2009

Catch up time!
Ok, CRAZZZZZY busy with school, realized that I can't get up at 4:30am when I have to be in class until 10pm, then I can't get up on Thursday morning either! I can workout Thurs evening but last week I had a banquet I had to go to right after class, so that was out too. Yesterday was my best friend's 40th surprise bday party and i had a little bit to drink and eat so my morning stats are not good, up a pound which I'm sure is just bloated and the same waist. So lets seeeeee what did I do right LOL:

Mon:
Bench Press: 45/16, 65/12, 70/10, 85/10,10,10,10
Incline DB: 20/16, 24/12, 26/12, 28/10
side lateral: 8/12, 10/10, 12.5/8, 15/8
DB Press: 15/12, 24/10, 26/8
tri ext: 20/12, 24/10, 10
Rope pressdown: 20/12, 30/10,10

Tuesday: 40 min cardio (step video)

Friday:
Squat: 45/16, 55/12, 65/12, 95/10, 115/10, 125/10
Leg curl: 35/12, 40/10, 45/10, 47.5/10
pulldown: 40/12, 50/12, 60/12, 70/8
Bent Row: 45/12, 65/10, 70/10
alt db curl: 10/12, 17/10, 20/10
calf: Body weight raise: 20,20,20
abs: crunches: 16x3

Sat:
Bench Press: 45/14, 65/12, 90/5,5,5,5
flat db press: 20/12, 26/10, 33/10, 35/8
side lateral: 8/12, 10/10, 15/8, 17/6
front raise: 15/12, 20/10,10
tri pressdown: 20/10, 30/10,10
one arm ext: 10/12, 15/10,10

Sun: intervals: 10@ 15/45

March 29, 2009

Saturday Sunday and stats!
3/28-cardio only Elliptical intervals: 10@15/45

3/29-Day 4 workout
Squats: 45/15, 65/12, 125/5, 140/5,5, 145/5
SLDL: 45/12, 65/12, 85/10, 115/8
1arm row: 20/12, 26/10, 28/8
CG Pulldown: 50/12, 60/10, 70/8
EZ bar Curl: 30/12, 35/10, 40/8
calf raise: 185/12, 205/12,12

Weight 157.6-down 2
waist: 31-down .5
hips 40-down 1

:)

March 27, 2009

I've learned that I'm worthless on Thursdays...5 hours of upper level math classes on Wednesday night drain the crap out of me!!
So today I did the cardio I missed yesterday...

Bench Press: 45/14, 65/12, 90/5,5,5,5
Flat DB press: 20/12, 26/10, 33/10, 35/8
lateral raise: 8/12, 10/10, 15/8, 17/6
front raise: 15/12, 20/10,10
tri pressdown: 20/12, 30/10,10
one arm ext: 10/12, 15/10,10

30 minute walk 170 cals

March 25, 2009

So far so good, again these workouts fit really nicely in my schedule. Today was the High Day 2:

Squats: 45/16, 55/12, 65/12, 95/10, 115/10,10
leg curl: 35/12, 40/12, 45/10, 47.5/8
pulldown: 50/12, 60/10,70/10
bent over row: 45/12, 65/10, 70/10
alt DB curls: 10/12, 17/10, 20/10
calf raises: BW/50,50,50
abs: crunches 16,16,16

March 24,2009

Intervals-10@15/45 on Elliptical

Sometimes these just fly by. Today was one of those days :)

March 23, 2009

Feeling great this morning! I mixed in a tbsp of cream of wheat with my pro powder and added some blueberries.

Bench Press: 45/16, 55/12, 65/12, 75/10, 80/10,10
Incline DB Press: 20/12, 24/10, 28/8, 35/8
side lateral: 8/12, 10/10, 12.5/10, 15/8
DB raise: 15/12, 26/10,8
OH tri ext: 20/12, 24/10,10
rope pressdown: 20/12, 25/10,10

March 22, 2009

cardio only: walk/jog 30 min, 287 cals. Wearing my HRM again, but not tracking miles yet -can't even jog a whole mile continuously anymore :(

Measurements:
weight: 159.6 UP .4!!! :(
waist: 31.5 Down 1 inch!!!!
Hips: 41 Same

March 20 and March 21, 2008

3/20-intervals 10@15/45

3/21-Day 4
Squat: 45/12, 65/12, 115/5, 135/5, 140/5,5
SLDL: 45/12, 65/10, 85/10, 105/8
One arm row: 20/12, 24/12, 26/10
Close grip pulldown: 40/12, 50/10, 60/8
EZbar curl: 30/12, 35/10, 40/8
calf press: 135/12, 145/12, 185/10
abs: 3 sets of 16

This was a good first week. I really like this plan!
As far as the diet goes, I wasn't perfect, but did much better then I've been doing. Hopefully I'll see some results when I take measurements tomorrow. For now though I'm just happy to have stuck with it all week lol!

March 18 and 19, 2009

March 18th
Cardio-Intervals-10@15/45

March 19th
Bench Press: 45/12, 65/12, 85/5, 5, 90/5,5
Flat DB press: 20/12, 24/12, 28/10, 33/10
side lateral: 8/12, 10/10, 12.5/8,8
front raise: 10/12, 15/10,10
tricep pressdown: 20/12, 25/10, 30/10
one arm ext: 10/12, 15/10,10

March 17, 2009

Getting into the groove, spoiled a little by the week off however. The rest of the week I'll have to get it done early though. Anyway here is today:

Squat: 45/12, 55/12, 65/12, 95/10, 105/10,10
leg curl: 35/12, 12, 45/10,10
Pulldown: 40/12, 12, 60/10,10
Bent over rows: 45/12, 65/10,10
Alt DB curls: 10/12, 15/10, 17/10
calf raise/ss with crunches
95/12,12,12
12,12,12

So am I supposed to be doing the 10 reps for all work sets not just the first exercise, and then when its a low rep day do 5 reps for all too? Or should I just be keeping the others in the 8-12 range on both days?

March 16, 2009

This is a good week to start out since I am on spring break. :)
Just got back from a 30 min walk, 2.25 miles.

March 15, 2009

Got off to a good start today, was able to get a preworkout meal in.

Bench press: 45/16, 55/16, 65/12, 75/10,10,10
Incline DB press: 20/12, 12, 28/10, 33/10
Side lateral raise: 8/12, 10/10,10 12.5/8
DB shoulder press: 15/12, 20/10,10
Tricep oh ext: 20/12, 24/10,10
Rope press: 20/12, 25/10,10

15 minute walk after.

So this evening I am having my whole family over for a big Italian dinner. Shouldn't be too bad, I am getting some extra lean ground turkey to make some meatballs for me and my sis along with a little bit of whole wheat pasta for us too, and since my brother in law is a vegetarian, I make two pots of sauce so I'll just have his sauce instead of the one with all the sausage and real meatballs! Got it all entered on fitday so I'm good to go!