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 :)
Monday, June 15, 2009
Friday, June 12, 2009
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
Good old fashioned intervals on the elliptical this morning. 12 x 15/45 with a 5 min warm/cool.
22 min total, 188 cals
Thursday, June 11, 2009
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
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
Wednesday, June 10, 2009
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
My heart rate monitor kept crapping out so my numbers are just approx:
45 min, 307 cals burned
Tuesday, June 9, 2009
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.
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.
Monday, June 8, 2009
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
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
Sunday, June 7, 2009
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.
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.
Saturday, June 6, 2009
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
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
Friday, June 5, 2009
Thursday, June 4, 2009
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
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
Wednesday, June 3, 2009
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!
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!
Tuesday, June 2, 2009
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
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
Monday, June 1, 2009
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
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
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