Archive for July, 2009

FRIDAY, JULY 24, 2009

July 24, 2009

So with broken or very sprained toe,  off I went to the basement to workout.  I know, waaaaa 🙂  It is kinda funny between my toe and my shoulder, which seems to pop about a bit.  I guess I am becoming tough!  Anyway, the workout was good and here are the stats:

tough

Lat Pull down     40 lbs x15    45 lbs x 8    45 lbs x 8–mod/closer grip

1 Arm DB Row    20 lbs x15    20 lbs x12        20 lbs x 8

Close Grip PD     50 lbs x 12   50 lbs x 10        55 lbs x 8

Seated Pulley     55 lbs x12    60  lbs x10       60 lbs x 8

Barbell curl         35 lbs x12    35 lbs x 12       35 lbs x 8

Alt Dumbbell      15 lbs x15     15 lbs x15      20 lbs x 8

Crunches                 25                  25                   25

Abs – knee in           25                  25                   25

Abs – Leg Raises     25                  25                   25

Abs – Sit ups         25                 25               25 w/10 lb trboh plates

Stepper: 41 minutes for 347 calories burned and 6.15 miles


THURSDAY, JULY 23, 2009

July 23, 2009

So I go downstairs to workout and the first thing I do is smash my foot into my workout bench.  So much for my shoulder pain – lol.  I saw stars for a few minutes and it took a bit before I could  start my workout but it went really well.

mil

Here are the stats:  I actually did an extra 75 crunches today in a twitter crunch challenge with FindingKristy 🙂

Bench Press        45 lbs x15       55 lbs x10          65 lbs x 7

Incline Fly           15 lbs x 15      15  lbs x *15        20 lbs x 8

Pushups                 8                        8                      8 (wimpy girly)

Db Pullover         15 lbs x 15      15 lbs x 15        20 lbs x 8

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

Upright Row         35 lbs x 12      40 lbs x 10     40 lbs x 10

Side Lat Raise       8 lbs x 12        8 lbs x 10       10 lbs x 8

Bent Over Lat       8 lbs x 12        8 lbs x 10       10 lbs x 8

Tric. Ext Lying      35 lbs x 12     35 lbs x 10         35 lbs x *10

Pulley Push Down  20 lbs x15     25 lbs x10        25 lbs x8

Crunches                 25                      25                   25  + additional 75!

Abs – knee in           25                      25                  25

Abs – Leg Raises     25                      25                  25

Abs – Sit ups         25                   25                    25 w/trboh 10 lb plates

Stepper: 30 minutes for 256 calories burned and 4.5 miles


TUESDAY, JULY 21/WEDNESDAY, JULY 22, 2009

July 22, 2009

Yesterday was an off day for me.  I had a headache that progressed into a migraine.  Today, the headache is gone and I feel great.  I completed my stepper and legs & butt workout before 11:00 pm, which rarely happens.  I might do a bit more stepper and will add it if I do.  There has been an incredible amount of mean-spiritedness in the WLC today and stepping seems to help me not feel sickened by it.  I think this is why sometimes I so appreciate my pups!

kellibd

So here are the stats:

Squats               65 lbs x 15     85 lbs x 12      85 lbs x 10

Lunges              55 lbs x15      55 lbs x 15       60 lbs x 8

Stiffies              45 lbs x 15    45 lbs x 12        45 lbs x 10

Leg Exten.        60 lbs x 15      70 lbs x10        70 lbs x 8

Leg  curl           20 lbs x 12       20 lbs x 10       20 lbs x   8

SBLE*               25                 25                       25*standing back leg ext.

Bridges                25                  25                     25

Hip ext                 25

Feather Kick        25

Stepper – 30 minutes and 258 calories burned and 4.5 miles.



MONDAY, JULY 20, 2009

July 20, 2009

Well, today’s workout was a bit difficult on my shoulder.  I can confirm that pulling exercises definitely are a challenge with whatever I did to my shoulder.  I was able to modify the lat pulldown, which was the main exercise that I couldn’t do without a bit of a tweak.

pulley

Here are the stats:

Lat Pull down     40 lbs x15    45 lbs x 8    45 lbs x 8–mod/closer grip

1 Arm DB Row    20 lbs x15    20 lbs x12        20 lbs x 8

Close Grip PD     50 lbs x 12   50 lbs x 10        55 lbs x 8

Seated Pulley     55 lbs x12    60  lbs x10       60 lbs x 8

Barbell curl         35 lbs x12    35 lbs x 12       35 lbs x 8

Alt Dumbbell      15 lbs x15     15 lbs x15      20 lbs x 8

Crunches                 25                  25                   25

Abs – knee in           25                  25                   25

Abs – Leg Raises     25                  25                   25

Abs – Sit ups         25                 25               25 w/10 lb trboh plates

Stepper: 30 minutes for 252 calories burned and 4.35 miles


SUNDAY, JULY 19, 2009

July 19, 2009

I have been trying to add protein and more fresh fruit and veggies to my diet to see if that can increase my energy level.  I had more energy today than I have had in the past week or so and will continue to monitor if I can get some good results with this tweaking.

I felt pretty good today.  My shoulder didn’t bother me at all during the workout although tomorrow’s will be more telltale.  The pulling type exercises seem to bother the shoulder more than the pushing ones.

absouch

Here are the stats:

Bench Press        45 lbs x15       55 lbs x10          65 lbs x 7

Incline Fly           15 lbs x 15      15  lbs x 12        20 lbs x 8

Pushups                 8                        8                      8 (wimpy girly)

Db Pullover         15 lbs x 15      15 lbs x 15        20 lbs x 8

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

Upright Row         35 lbs x 12      40 lbs x 10     40 lbs x 10

Side Lat Raise       8 lbs x 12        8 lbs x 10       10 lbs x 8

Bent Over Lat       8 lbs x 12        8 lbs x 10       10 lbs x 8

Tric. Ext Lying      35 lbs x 12     35 lbs x 10         35 lbs x *10

Pulley Push Down  20 lbs x15     25 lbs x10        25 lbs x8

Crunches                 25                      25                   25

Abs – knee in           25                      25                  25

Abs – Leg Raises     25                      25                  25

Abs – Sit ups         25                   25                    25 w/trboh 10 lb plates

Stepper: 30 minutes for 253 calories burned and 4.35 miles


JULY 17 & JULY 18, 2009

July 18, 2009

I had hoped to start lifting yesterday but got a bit sidetracked by the news that my friend Marla was being released from the hospital the next day.  The plan was for her to go into rehab to help her learn to speak again.  There were no beds available and the &*&*&* insurance company made the decision they would no longer pay for her to be in the hospital.  I have been planning to make a trip out to California once she was home but anticipated that would still be about 6 weeks or so away.  Now it looks like early August for the trip.  It will be a difficult journey in more ways than one.

I did end up doing the stepper for 30 minutes and 252 calories burned and 4.35 miles.

Today I did get down to the basement and did legs and butt.  It felt remarkably great to be lifting again, although my shoulder wasn’t involved  for the most part.

stif

Here are the stats:

Squats               65 lbs x 15     85 lbs x 12      85 lbs x 10

Lunges              55 lbs x15      55 lbs x 15       60 lbs x 8

Stiffies              45 lbs x 15    45 lbs x 12        45 lbs x*10

Leg Exten.        60 lbs x 15      70 lbs x10        70 lbs x 8

Leg  curl           20 lbs x 12       20 lbs x 10       20 lbs x   8

SBLE*               25                 25                       25*standing back leg ext.

Bridges                25                  25                     25

Hip ext                 25

Feather Kick        25

Stepper – 30 minutes and 251 calories burned and 4.35 miles.

JULY 15 & JULY 16, 2009

July 17, 2009

Still continuing to have sleep and shoulder issues.  I did a very short stepper workout on Wednesday of 12 minutes for 100 calories burned and 1.74 miles.

On Thursday I did 24 minutes for 201 calories burned and 3.48 miles.

I expect to get back to lifting and 40+ stepper minutes tomorrow.

JULY 13 & JULY 14, 2009

July 14, 2009

I should start by saying today was a good workout in spite of my shoulder.  I was a bit concerned when the first exercise, the latt pulldown, caused a bit of pain in my right shoulder. I modified it a bit and was able to complete the workout without any further problems.

Yesterday was a bit of a disaster.  I have had the worst insomnia of late and find myself not being able to fall asleep until 2 or 3 am.Sunday night it was more like 5:00 am and I was pretty much the walking wounded all day.  I figured I’d go to sleep early which I did.  Unfortunately, I didn’t fall asleep much before 2:00 am.  I am not really sure why I am experiencing this – possibily diet or… hormone related…

insomnia

Here are the stats for the day:

Lat Pull down     40 lbs x15    45 lbs x 8         45 lbs x 8 – modified

1 Arm DB Row    20 lbs x15    20 lbs x12        20 lbs x 8

Close Grip PD     50 lbs x 12   50 lbs x 10        55 lbs x 8

Seated Pulley     55 lbs x12    60  lbs x10       60 lbs x 8

Barbell curl         35 lbs x12    35 lbs x 12       35 lbs x 8

Alt Dumbbell      15 lbs x15     15 lbs x15      20 lbs x 8

Crunches                 25                  25                   25

Abs – knee in           25                  25                   25

Abs – Leg Raises     25                  25                   25

Abs – Sit ups         25                 25               25 w/10 lb trboh plates

Stepper:  51 minutes for 428 calories burned and 7.395 miles


JULY 11 & JULY 12, 2009

July 12, 2009

I had a weather related migraine yesterday & did very little most of the day.  We had some fierce storms pass thru last night and I woke up today feeling much better.  My shoulder still bothers me a bit but I wanted to see what I could do with the weights and happily had an excellent workout.

Another area I have noticed increased improved in is my abs.  I use to have to keep my hands under my butt to do these ab workouts but since I have improved my ab muscles I can do them the “proper” way.

I should also add that I was feeling a bit anxious before the workout and afterwards feel so much better.

situps

Here are the stats:

Bench Press        45 lbs x15       55 lbs x10          65 lbs x 7

Incline Fly           15 lbs x 15      15  lbs x 12        20 lbs x 8

Pushups                 8                        8                      8 (wimpy girly)

Db Pullover         15 lbs x 15      15 lbs x 15        20 lbs x 8

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

Upright Row         35 lbs x 12      40 lbs x 10     40 lbs x 10

Side Lat Raise       8 lbs x 12        8 lbs x 10       10 lbs x 8

Bent Over Lat       8 lbs x 12        8 lbs x 10       10 lbs x 8

Tric. Ext Lying      35 lbs x 12     35 lbs x 10         35 lbs x 8

Pulley Push Down  20 lbs x15     25 lbs x10        25 lbs x8

Crunches                 25                      25                   25

Abs – knee in           25                      25                  25

Abs – Leg Raises     25                      25                  25

Abs – Sit ups         25                   25                    25 w/trboh 10 lb plates

Stepper:  40 minutes for 334 calories burned and 5.8 miles

FRIDAY, JULY 10, 2009

July 11, 2009

My shoulder is still bothering me quite a bit.  As much as I want to lift, and feel badly about not doing it, I am trying to keep the attitude this is a lifetime change for me.  One day or a few days of rest in the course of a lifetime is ok.

defrost

I spent a good portion of the day defrosting one of those compact refrigerator/freezers.  I don’t know what I was thinking when I bought it. I always wait too long to defrost it and it is always a nightmare!  I must have gone up and down the steps 100 times.  I wish I had my pedometer on!  I only did about 12 minutes on the stepper for 100 calories burned and 1.74 miles.  By the time I was done with the defrosting, it was after 1:00 am and I was beat.  I know I got quite a bit of a workout up and down the steps.

My miles for the week for the Walk Across America Challenge were 32.3 miles!