Archive for March, 2009

MONDAY, MARCH 30, 2009

March 30, 2009

If it flu how did I catch it???  Woke up with a fever this am so I am not going to workout today.  I had felt pretty crappy yesterday and a bit worse after I did the stepper.  Hoping this just turns into a cold quickly and I can workout again tomorrow.

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SUNDAY, MARCH 29, 2009

March 29, 2009

Started feeling really punky as the day has gone one.  I am definitely fighting a cold or flu.  So far have only managed to do 15 min on the stepper for 145 calories burned.  Will try to complete at least 30 minutes.

I managed to squeak out 31 minutes for a total of 295 calories. 

SATURDAY, MARCH 28, 2009

March 29, 2009

Didn’t get a chance to post Saturday’s workout until now so here it goes.  I am in the process of changing the strength training part of my workout.  I want to concentrate on my lower half as that is where I need the most work.  The plan is to do Legs and Butt, then next day Back, Biceps, and Abs, then next day Legs and Butt and then nest day Chest, Shoulders, Triceps and Abs and repeat. 

Saturday’s workout was primarily introducing new exercises with all body parts.

I did… Squats, Lunges, Leg Extensions, Leg Curls, Stiffies, Bench Press, Push Up Attempt, Military Press,  Tricep Extension, Lat Pulldowns, Seated Pulley Row, Barbell Curl, and a whole lot of Ab Work.  Because I was doing a lot of different exercise, I kept the sets to 1 or 2 maximum.  I will be more specific in upcoming days with exact weights, sets and reps.

FRIDAY, MARCH 27, 2009

March 27, 2009

TGIF!  It sure seems like it was a long week.  Today was cardio day and I did HIIT on the stepper with levels 7 and 11.  I used 30 second/90 second intervals,  1 min/1 min intervals and warm up and cool down at level 7.  Total time of 47 minutes and 460 calories burned. 

THURSDAY, MARCH 26, 2009

March 26, 2009

Well, I ended up taking yesterday off from working out.  I had not slept the night before and knew that to lift would be futile.  I had planned to still do my stepper, but by the time I was ready to, I couldn’t muster the energy.  On one hand I feel guilty, but I did leave a one day rest day per week in my goals.  I guess it is pretty funny when I think about it,  because I am working out more now than I  I have ever in my life and I feel guilty when I miss a day.

Anyway, on a very positive note.  It seems when I do take a day off, the next day’s workouts are stronger.  I decided to do 40 minutes on the stepper today, broken up into 2 20 min sessions.  I did the first one before lifting and did levels 7, 8, 9, and 10.  The interesting thing is I worked the levels up as the time progressed and then did a 2 minute cool down on level 7, which is higher than what I used to work out at.  I will post the rest of the stepper later once the 2nd 20 min session is completed. Did a total of 41 minutes on the stepper for 412 calories burned.

I just finished lifting and those results are as follow:

Squats                  65 lbs x 15     85 lbs x 10      85 lbs x 8

Bench Press         45 lbs x15      55 lbs x8          65 lbs x 5 

Stiffies                 65 lbs x 12     65 lbs x 10       65 lbs x 8

Military Press        35 lbs x 10    35 lbs x8         35 lbs x 8

Lat Pull down        40 lbs x12   * 45 lbs x 8       *45 lbs x 6

Barbell curl            35 lbs x12      35 lbs x 8        35 lbs x 8

One arm Tricep      20 lbs x15     20 lbs x10        20 lbs x8

Crunches               50

Lunges               15 lbs x12   15 lbs x 10      15 lbs x 8

Butt                      50

*I backed the weight down from 50 to 45 lbs as 50 still is too heavy to have correct form.  I still need some time to work up to it.

WEDNESDAY, MARCH 25, 2009

March 26, 2009

Took day off from working out.  Hadn’t slept night before.

TUESDAY, MARCH 24, 2009

March 25, 2009

Today is the 8th day of the challenge and I did 37 minutes on the stepper for 362 calories burned on levels 7 and 8.

MONDAY, MARCH 23, 2009

March 23, 2009

Today completes the first week of the 100 day challenge.  I met my weekly goal of 3 strength training workouts and 5-6 cardio.  Yay!  I weighed in today and was happy to see I had lost 2 lbs since my last weigh in.  Of course, that was last month so I actually only lost 1/2 lb per week.  I am very happy with that for a couple of reasons.  I was able to make my 5 lb lost donation to Ben’s charity for $40 (would have been $35 but I picked up another sponsor)  Also, since I have really been hitting the weights,  I would think that I definitely have added muscle which weighs heavier than fat.  I know I have lost inches on my bust, waist and hips and my clothes are fitting so much better 🙂  Also I am still working on improving my nutrition so these pounds were lost basically eating what I want but staying within a calorie limit.  The Easter Bunny seemed to find my house early!

I had a great strength training workout today and increased the weights on the 1st and 2nd sets for the stiffies, added more butt reps and more weight to the 1st and 2nd set lunges.

Squats                  65 lbs x 15     85 lbs x 10      85 lbs x 8

Bench Press         45 lbs x15      55 lbs x8          65 lbs x 5 

Stiffies                 65 lbs x 12     65 lbs x 10       65 lbs x 8

Military Press        35 lbs x 10    35 lbs x8         35 lbs x 8

Lat Pull down        40 lbs x12     50 lbs x 8        50 lbs x 6

Barbell curl            35 lbs x12      35 lbs x 8        35 lbs x 8

One arm Tricep      20 lbs x15     20 lbs x10        20 lbs x8

Crunches               50

Lunges               15 lbs x12   15 lbs x 10      15 lbs x 8

Butt                      50

Stepper to follow… Did 36 minutes and 358 calories burned on levels 7, 8 and 9.

SUNDAY, MARCH 22, 2009

March 22, 2009

Today was day 6 of the 100 day challenge and cardio day for me. Amazingly, I got it done before 9:00 pm.  I did 36 minutes and burned 359 calories on levels 7,8 and 9. 

     

SATURDAY, MARCH 21, 2009

March 21, 2009

I woke up feeling great!  No migraine!!! Woohooo!  Decided to get my work out in before the afternoon… at least the strength training part.  This might have been the best workout I have ever had.  I was focused and strong!!!   I was able to increase weights in stiffies, military press, 2nds set weight increases in lat pulldowns and rep increase in barbell curl 3rd set.  I also added additional crunches, weights to my lunges and a butt exercise.  (see bold for increases)

Squats                  65 lbs x 15     85 lbs x 10      85 lbs x 8

Bench Press         45 lbs x15      55 lbs x8          65 lbs x 

Stiffies                  45 lbs x 12     55 lbs x 10       65 lbs x 8

Military Press        35 lbs x 10    35 lbs x8         35 lbs x 8

Lat Pull down        40 lbs x12     50 lbs x 8        50 lbs x 6

Barbell curl            35 lbs x12      35 lbs x 8        35 lbs x 8

One arm Tricep      20 lbs x15     20 lbs x10        20 lbs x8

Crunches               50

Lunges                  10 lbs x12    12 lbs x 10      15 lbs x 8

Butt                       35

Stepper  to follow…  I did 36 minutes for 365 calories burned w/levels 7,8,9 and 10