Archive for August, 2009

MONDAY, AUGUST 31, 2009

August 31, 2009

Today’s workout was good.  Stepper went quickly and although I wasn’t particularly looking forward to lifting, it went well and I felt better than I have in while.

Here are the stats:

Bench Press        45 lbs x15       55 lbs x10          65 lbs x 9

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

Abs – knee in           25                      25                  25

Abs – Leg Raises     25                      25                  25

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

Stepper: 37 minutes for 315 calories burned

SUNDAY, AUGUST 30, 2009

August 30, 2009

Today I woke up with determination that I would once again commit to consistent workouts. I always know I’ve had a good workout when my legs are shaky coming up the stairs afterwards 🙂


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       65 lbs x 8

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

Leg Exten.        70 lbs x 15      80 lbs x10        80 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               25                       25

Feather Kick        25              25                       25

Stepper –  36 minutes for 309 calories burned

SATURDAY, AUGUST 29, 2009

August 30, 2009

SELECT, COMMIT AND EXECUTE – I am hereby adopting this mantra, thanks to a video by Terry (Trboh).    I have been wavering a lot over the past month or so with my consistency.  My diet has been so-so – not terrible but I am certainly not executing my plan. What better time than now!  Back to staying with the food plan and working out consistently!

I did 30 minutes on the stepper today for 261 calories burned and stayed well within my calories allotted for the day.   I will lift tomorrow.

WEDNESDAY, AUGUST 26, 2009

August 26, 2009

I did a 35 minute stepper session for 300 calories burned. I also added :

SBLE*               25                 25                       25*standing back leg ext.

Bridges                25                  25                     25

Hip ext                 25

Feather Kick        25


TUESDAY, AUGUST 25, 2009

August 25, 2009

Had the best cardio session in a very long while. This one felt good. Did 35 minutes for 304 calories burned and 5.25 miles. I had planned to lift as well but time got away from me. Wednesday – cardio and lifting!

MONDAY, AUGUST 24, 2009

August 25, 2009

Ended up doing a 21 minutes workout last night on the stepper for 176 calories burned and 3 miles.

Today I did 21 minutes for 183 calories burned and 3.15 miles.
Still not back to anywhere near where I should be, but it is a start. I am shooting for minimum 30 minutes stepper and strength training for Tuesday!

SUNDAY, AUGUST 23, 2009

August 23, 2009

I will be back. I am not really sure why I haven’t been working out, other than just being in a bit of a funk. I do realize that working out improves the way I feel, but for some reason I haven’t pushed myself enough into doing it. Definitely a total “fail” with exercise.

FRIDAY, AUGUST 21, 2009

August 22, 2009

Ended up just doing a quick 24 minute cardio (stepper) workout for 201 calories burned and 3.6 miles.

THURSDAY, AUGUST 20, 2009

August 20, 2009

Today is a planned day off. My sister and her husband are visiting. My niece, Sharon, comes home from Kenya tomorrow so they planned a two birds with one stone type visit 🙂

WEDNESDAY, AUGUST 19, 2009

August 19, 2009

Workout went well. It was legs & butt day. The plan is to focus on this area over the next months to see what kind of sculpting can be done. I’ll be changing up the workout or the frequency of this workout.


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       65 lbs x 8

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

Leg Exten.        70 lbs x 15      80 lbs x10        80 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 – 32 minutes for 282 calories burned and 4.8 miles