Archive for April, 2009

SUNDAY, APRIL 19, 2009

April 20, 2009

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

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SATURDAY, APRIL 18, 2009

April 19, 2009

Had 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, 2009

It’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, 2009

So, 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, 2009

Shake 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, 2009

Felt a bit tired today but did the Stepper for 37 minutes 322 calories burned on level 6.

MONDAY, APRIL 13, 2009

April 13, 2009

No 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, 2009

Off to party tonight. Got stepper in for 36 minutes for 336 calories burned.

FRIDAY, APRL 10, 2009

April 10, 2009

Had 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, 2009

Was 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.