So I was going to take today off from working out but around 11:00 pm I had to step… Did 36 minutes for 310 calories burned on level 6 and 7
Archive for April, 2009
SUNDAY, APRIL 19, 2009
April 20, 2009SATURDAY, APRIL 18, 2009
April 19, 2009Had a good day today. The weather has finally turned springy and I took Winston for a walk to the park. I also spent a bit of time doing a mind vlog that I am not sure I will post on youtube. I talk about how youtube has been helpful with the self acceptance part of weight loss.
I did legs and butt today as well as stepper. Here are the stats:
Squats 65 lbs x 15 85 lbs x 10 85 lbs x 8
Lunges 45 lbs x15 45 lbs x12 45 lbs x 8
Stiffies 45 lbs x 15 45 lbs x 12 45 lbs x 8
Leg Exten. 50 lbs x 15 60 lbs x10 60 lbs x 8
Leg curl 25 lbs x10 25lbs x 8 25 lbs x 6
SBLE* 25 25 25*standing back leg ext.
Bridges 25 25 25
Hip ext 25
Feather Kick 25
Stepper : 37 minutes and 321 calories burned on level 6.
FRIDAY, APRIL 17, 2009
April 17, 2009It’s been an interesting few weeks. I have made some really positive self acceptance steps. Even with all the drama on Youtube, I have found there are some great messages in a lot of the videos. I am really proud of myself for continuing to work out consistently. My diet is still not great, but on my worst days, I am eating maintain calories. And, on my best days, I stay around 1200 or so.
I found that I was still quite sore from Wednesday’s workout so rather than do legs and butt again, I did Back, Biceps and Abs. Here is the info:
Lat Pull down 40 lbs x12 45 lbs x 8 45 lbs x 6
1 Arm DB Row 15 lbs x12 15 lbs x12 15 lbs x 8
Close Grip PD 45 lbs x 12 50 lbs x 8 50 lbs x 8
Seated Pulley 50 lbs x12 60 lbs x10 60 lbs x 8
Barbell curl 35 lbs x12 35 lbs x 10 35 lbs x 8
Alt Dumbbell 12 lbs x15 15 lbs x10 15 lbs x12
Crunches 25 25 25
Abs – knee in 25 25 25
Abs – Leg Raises 10 10 10
Abs – Sit ups 10 10 10
Stepper – 35 minutes at level 7 for 327 calories burned
THURSDAY, APRIL 16, 2009
April 16, 2009So, I woke up pretty sore today, but it was a good sore. My butt and my quads were definitely feeling the shake up in my workout. Today is Chest, Shoulders, Triceps and Abs
Bench Press 45 lbs x15 55 lbs x8 65 lbs x 5
Incline Fly 12 lbs x 12 12 lbs x 10 12 lbs x 8
Pushups 8 8 8 (wimpy girly ones)
Db Pullover 12 lbs x 12 12 lbs x 12 12 lbs x 8
Military Press 35 lbs x 8 35 lbs x8 35 lbs x 6
Upright Row 35 lbs x 12 35 lbs x 10 35 lbs x 6
Side Lat Raise 8 lbs x 12 8 lbs x 10 8 lbs x 8
Bent Over Lat 8 lbs x 12 8 lbs x 10 8 lbs x 8
Tric. Ext Lying 35 lbs x 6 35 lbs x 5 zip
Pulley Push Down 20 lbs x12 20 lbs x8 20 lbs x5
Crunches 25 25 25
Abs – knee in 25 25 25
Abs – Leg Raises 10 10 10
Abs – Sit ups 10 10 10
Stepper – 35 mins for 326 calories burned!
WEDNESDAY, APRIL 15, 2009
April 15, 2009Shake it up baby now!
So all work outs must be changed, right? I started a new program today where I am going to do split routines to concentrate more on individual areas instead of a full body workout each session. The plan is to concentrate more on the lower half as that is what needs the most work. Instead of every other day, I will do strength training 6 days per week.
Day 1 – legs,butt
Day 2 – chest, shoulders, triceps, abs
Day 3 – legs, butt
Day 4 – back, biceps, abs
Day 5 – legs, butt
Day 6 chest, shoulders, triceps, abs
Todays workout was as follows:
Squats 65 lbs x 15 85 lbs x 10 85 lbs x 8
Lunges 45 lbs x15 45 lbs x12 45 lbs x 8
Stiffies 45 lbs x 15 45 lbs x 12 45 lbs x 8
Leg Exten. 50 lbs x 15 60 lbs x10 60 lbs x 8
Leg curl 25 lbs x10 20lbs x 8 20 lbs x 6
SBLE* 25 25 25*standing back leg ext.
Bridges 25 25 25
Hip ext 25
Feather Kick 25
Stepper : 36 minutes and 313 calories burned on level 6.
TUESDAY, APRIL 14, 2009
April 14, 2009Felt a bit tired today but did the Stepper for 37 minutes 322 calories burned on level 6.
MONDAY, APRIL 13, 2009
April 13, 2009No workout on Sunday, April 12th. By the time the family left here, I was so tired, I sat down for a minute and next I knew it was 2 hours later!
So todays workout was good, although I did feel a bit like I was dragging. I also kept the weights at 45 lbs for the stiffies as my hamstring felt a bit pulled. I increased the crunches and the butt exercise. Here are the stats:
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 45 lbs x 12 45 lbs x 10 45 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 75
Lunges 15 lbs x12 15 lbs x 10 15 lbs x 8
Butt 75
Stepper level 7 for 36 minutes and 336 calories burned
SATURDAY, APRIL 11, 2009
April 11, 2009Off to party tonight. Got stepper in for 36 minutes for 336 calories burned.
FRIDAY, APRL 10, 2009
April 10, 2009Had a good day. Finally feeling almost great! Got my lifting in before my sister & her hubby arrived and stepper in after they went to sleep. I really enjoyed lifting today and even more enjoy being back on a schedule.
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 45 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
Stepper – did 35 minutes for 326 calories burned on level 7
THURSDAY, APRIL 9, 2009
April 9, 2009Was kinda dragging today so did the stepper at only level 6 for 35 minutes and 305 calories burned. I should add that if I weren’t participating in the challenge, I probably would not have worked out! So go Challenge!!
My sister and her husband are coming up tomorrow for a party for one of my Aunts, so it will be a busy weekend.
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