Angelkae's Exercise Diary

A

Angelkae

0
I have been keeping track of this on my own, but I though I would post it to get input.

01/09/06 - I did 1 hour (4 miles) on the treadmill and 150 reps on the captain's chair.

01/10/06 - I did 30 minutes (2 miles) on the treadmill and 100 reps on the captain's chair, 20 lateral presses, 20 bench presses, 50 plie squats, and 60 leg presses.

01/11/06 - I did 30 minutes (2 miles) on the treadmill and 100 reps on the captain's chair.

01/12/06 - I did 30 minutes on the treadmill, 100 reps on the captain's chair, 20 squats, 30 leg presses, and 20 leg extensions.

01/13/06 - I did 30 minutes (2 miles) on the treadmill, 50 lunges, 30 leg presses, 15 leg extensions, 40 squats, 150 crunches, and 60 reps on the captain's chair.
 
Last edited:
Angelkae's Exercise Diary... Week 2

01/15/06 - Walked around the mall for 2 hours while carrying my 6 month old (18 pound) baby boy, if that counts as exercise, lol.

01/16/06 - Didn't get to go to the gym because I was at my mom's house all day taking down draperies and removing wallpaper. I really miss it.

01/17/06 - 100 squats, 40 lunges, 30 leg presses, 30 leg extensions, 20 reps in the captain's chair, 140 crunches, and 30 minutes on the bike at 17mph.

01/18/06 - 100 plie squats, 30 minutes on the bike (at 19 mph), 12 minutes on the treadmill (at 4mph). I wanted to do 15 minutes but I started feeling a bit dizzy.

01/19/06 - 15 minutes on the treadmill (at 4.2 mph), 10 minutes on the bike (at 18mph), 40 lunges, 40 plie squats, 135 various crunches and situps, 80 reps on captain's chair.

01/20/06 - Did 80 reps on the captain's chair, 20 minutes at 4.2mph on the treadmill, 10 minutes at 17 mph on the stationary bike.

01/21/06 - 2 hours on the dance floor... surely that counts as something for exercise, lol!
 
Angelkae's Exercise Diary... Week 3

01/23/06 - Family is sick (including me), so no gym today. 75 plie squats, 75 regular squats, 100 lunges.

01/24/06 - Feeling really sick... staying in bed today!

01/25/06 - My first attempt at HIIT today- Treadmill: 2min @ 4.2mph, 2min @ 6.5mph, 2min @ 4.1mph, 2min @ 6.5mph, 2min @ 4.0mph, 2min @ 4.2mph & 6 incline, 2min @ 3.7mph. Then, 150 various abs reps, and 25 minutes on the bike at about 22mph. I feel like crap but maybe some exercise will help me get better?

01/26/06 - I did 50 crunches and then quit. I just feel so sick.

01/27/06 - I did 50 squats in a feeble attempt to get some exercise.

01/28/06 - 75 plie squats, 75 regular squats, 100 crunches (exercised at home- we are all still kinda sickly).
 
Angelkae's Exercise Diary... Week 4

02/01/06 - 40 lunges, 20 bicep curls, 10 triceps, 40 overhead presses, 40 bench presses, 150 various abs reps, 15 minutes on treadmill at 4.5mph, 15 minutes on bike at 20 mph.

02/02/06 - 1-hour power walk while pushing 32-pound 3-year-old and 18-pound 6-month-old sons in double stroller and 30 minutes of Aerobic striptease (don't laugh, it's fun!).

02/03/06 - 2 hour of mall walking and 1 hour of aerobic striptease. I have had to stay away from the gym all week (they won't take the kids with runny noses), but next week will be in high gear! I am starting to feel better so I can't wait!
 
Angelkae's Exercise Diary... week 5

02/05/06 - 2 hours of turbo house cleaning as exercise, lol, to prepare for super bowl party and 300 squats, 100 calf raises, 125 crunches.

02/06/06 - 1 hour Body Sculpt Xtreme class and 20 minutes on the treadmill (15 at 4.2mph, 5 at 6.5 mph).

02/07/06 - Met with a personal trainer today. Their scale weighed me at 134. They said I have 21% body fat and that is better than average but we can do better (my goal is 16-17%). They said my old goal of 120 is not healthy, but 125 is a good weight for me. My trainer set me up on a program of 4 to 5 hours of HIIT cardio weekly and circuit training classes (one hour classes) twice weekly. Today I did 40 minutes on the bike.

02/08/06 - One hour "body sculpt Xtreme" class, 20 minutes on the treadmill at 4.3mph, and 30 minutes cardio tae-bo.

02/09/06 - Met with trainer. Total of about 20 minutes on the treadmill, leg presses, leg extensions, glute presses, lunges, step-up/kick-backs, wall-squats, various situps, planks, etc. 90 minute session.

02/10/06 - It's snowing, so no gym today. 45 minute pilates dvd, 30 minute aerobic striptease dvd (it's just fun), 150 squats, 150 lunges, 150 crunches.
 
What weights are you using??? you seem to have alot of volume on some of these exercises ie. 300 squats, 125 crunches.. are those weighted??? thats an aweful lot of reps in one day.Whats you height etc right now and what are your goals??
 
For the most part, I do the high volumes of squats/lunges/crunches at home on days I cannot get to the gym. What I'm at home, no they are not weighted. I don't have any equipment at home (except for my husband's dusty bowflex).

I am 5'4" (162 cm), 134 pounds, 21% body fat. My goal is 125 pounds, 16-17% body fat. I wanted to get to 120 but my trainer said that's not healthy for me since I already have about 107 pounds of lean mass (specifically he said my body fat percent would be too low at 120 pounds).

By the way, is that photo of you? If so you look phenominal and I want to know your secret!
 
jenn said:
Ahh I see. well ok if that works for you just seems like alot. na my pic's in my progress thread http://www.fitness.com/forum/showthread.php?t=8505
and I hve my diary called new beginnings in the mens diary section.. good luck on your goals I'm sure you will do great. keep at it :D
Click to expand...

I am in need of guidance, should I be doing fewer with weights instead? Input is always appreciated.

I saw your photos, you look great! I look like crap right now, but maybe I can get up the guts to post some photos (so that in 3 months, maybe I can see my progress). Do you know your body fat percentage?

Thanks so much for being so friendly and helpful!
 
jenn said:
yes i would definately add weight. my bf% is about 14-16%. what are your weak spots???
Click to expand...

In my opinion, my arms are a bit soft but okay, my legs are okay except they build muscle pretty easily, my fat spots are mainly my abs and a bit on the inner thigh. If my tummy were flat I would be happy with the rest.
 
Angelkae's Exercise Diary... Week 6

02/13/06 - 1 hour Body Sculpt Xtreme Class, 35 minutes of intervals on the bike.

02/14/06 - 15 minutes outside running/walking (1 minute flat-out run, 2 minutes moderate walk) laps around the neighborhood while pushing my 2 kids in the double stroller. Wanted to do more (actually I really wanted to go to the gym), but my baby took his nap late and then my 3 year old decided to throw a 45 minute long tantrum and by the time everyone was awake and calm it was too late (husband and I have a deal: I can go to the gym as much as I want as long as dinner is on the table when he gets home). Grr, this all just puts me in a bad mood!! :mad:

Update: My husband is so sweet. I was in a bad mood from not going to the gym and all (he says I am an endorphine junkie), so I was cleaning the kitchen and he comes in and says "Get your butt in the living room!" I had no idea what was going on. He put me through a great 30 minute workout, with exercises mainly from his football training. He is a great trainer! He pushes me really hard, doesn't let me slack off, no breaks. I told him we are going to make this a regular thing, and that was the best valentine's day gift ever.

02/15/06 - Weighed at the gym: 132.5 pounds. Down 1.5 pounds from last Tuesday when I first met with the trainer. I was hoping for 2 pounds but I guess that's close enough. Our class today had a sub instructor. We did a total of 25 minutes of spinning, along with bicep curls, hammer curls, tricep kickbacks, lateral raises, front raises, shoulder presses, various ab exercises, planks, and some variotion of bend and thrusts that I'd never done before. 1 hour class. Then I did 20 minutes on the treadmill (3.8 mph/8 incline) and 10 minutes on the bike.

In the late afternoon I cleared brush in the backyard by hand for 2 hours. The city's property easement hasn't been cared for in a year and I was sick of looking at weeds as tall as me. I got about 2/3 done when my best friend (who is also my workout buddy and next door neighbor) came outside to see what was going on. She said she heard something and thought it was a dog in the brush. I decided it was time to quit then, lol!

02/16/06 - This morning I finished clearing the brush and carried all the debris away. It took a bit over an hour. I didn't realize what a workout that was until I woke up this morning... I can really feel it in my ribs on the sides (kind of beneath my armpits). I have no idea what muscle that is. My arms and shoulders got a good workout too.

Had to cancel my personal training session. Instead, I did 60 minutes on the bike (did a total of 17 miles and 400 calories, according to the meter).

02/18/06 - We are snowed in, so we spent the day as a family. Nice day, but no time for exercise.
 
Last edited:
Angelkae's Exercise Diary... Week 7

02/19/06 - 300 jumping jacks, 20 crunches, 20 reverse crunches, 60 oblique crunches. Pathetic, I know, but we are still snowed in so I had to do what I could do with my 3 year old trying to exercise along side me, lol!

02/20/06 - Finally cleared the roads so I could make it to the gym! My class was cancelled today. 35 minutes on the bike. 20 HIIT, 10 moderate pace, 5 cool down. Went 14.1 miles.

02/21/06 - 20 minutes of rolling intervals on the elliptical (3000 revolutions), 20 minutes on the bike (8.6 miles); 2 sets each of leg presses, leg extensions, kickbacks, squats, lunges, crunches, reverse crunches, side crunches, bicycles, etc. Went back in the evening and did 30 minutes on the elliptical (4100 revs).

02/22/06 - 35 minute circuit training class, and 30 minutes on the elliptical (cross training program - 4000 revs).

02/23/06 - Met with person trainer today. Did 15 minutes on the bike for a warmup (6.8 miles), then various upper body and abs exercises with the trainer for 60 minutes, then 10 minutes on the treadmill at 4.0 mph, then a 30 minute interval program on the elliptical.

02/24/06 - 15 minutes on the bike (6.8 miles), 25 minutes on the elliptical (3400 revs).
 
Last edited:
Angelkae's Exercise Diary... Week 8

02/27/06 - 30 minutes on the elliptical (5200 revs - a new best for me; plus I actually reached my max heartrate for a while), and a 1 hour body Sculpt Xtreme class. Today the class focused on arms and abs. Got a headeache in the evening- could it be from the intense workout?

02/28/06 - Feeling nauseated today, so I took it easy. 30 minutes on the elliptical (3700 revs).

03/01/06 - I didn't go to the gym today. I spent last night bowing before the porcelain throne and gettting nauseated every time I rolled over in bed. This SUX!

03/02/06 - I am feeling better this afternoon. I didn't make it to the gym today, though. I have no idea what I had but nausea/vomiting was my only symptom. Maybe food poisoning?

03/03/06 - Did about 20 minutes of light weights, mostly upper body and abs. Then did a 35 minute session on the elliptical (4100 revs). I weighed myself at the gym today, but not at my usual time (131 pounds).
 
Last edited:
Angelkae's Exercise Diary... Week 9

03/07/06 - Started with 35 minutes on the elliptical (4700 revs), then did upper and abs (8 pound weights- bicep curls, hammer curls, overhead tricep extensions, shrugs, military presses, arnold presses, flyes for upper body; 30 reps roman chair for obliques, 30 reps captain's chair, planks, side bridges for abs; and a few other things that I don't remember the names of also) and finished with 32 minutes on the recumbent bike (14 miles).

03/08/06 - 3x12 squats w/30 pounds, 3x12 plie squats w/30 pounds, 3x12 crunches, 3x12 reverse crunches, 3x12 lunges, 4x15 second planks, 4x15 second side bridges. * cheerios w/ soy milk for breakfast, steak fajita meat and veggies on salad with a sprinkle of 2% cheddar cheese for lunch, a glass of soy milk for snack, tuna with pepper on whole wheat toast and 1/2 an orange for dinner, for late snack, and about 5 cups of water throughout the day.

03/09/06 - 35 minutes on the elliptical (5000 revs), (with 5 pound dumbbells) 3x12 of each- bicep curls, hammer curls, shrugs, lateral raises; (with 8 pound dumbbell) 3x36 overhead tricep extensions; 2x10 roman chair, 2x20 captain's chair, 25 crunches, 40 waist twists, 15 minutes on the bike (5 miles), 12 minutes on the treadmill (2 miles). * 9am one serving oatmeal, 9:30 10 oz skim milk, 10:30 1/2 an orange, 12pm sandwich (2 low-fat whole wheat bread slices, 7 turkey cold cuts, 2 green leaf lettuce leaves, 5 cucumber slices, 1 slice 2% cheddar, 1/2 tsp yellow mustard), 2pm 1/2 an apple and 1 tbsp peanut butter, 6pm (dinner at best friends house) scrambled egg with onion and green pepper and 2 sausage patties, 8pm a scoop of mint chocolate chip ice cream (don't even have to tell me how bad that is...), about 4 cups of water throughout the day.

03/10/06 - 35 minutes (4700 revs) on the elliptical, (weighted w/25 pound barbell) 2x12 squats, 2x12 plie squats, 2x24 lunges; then 15 minutes on the bike (5 miles). 9am 1 c. kashi go lean crunch and 1 c. skim milk; 1:30 1/2 an apple w/ 1 tbsp. peanut butter, 1 slice whole wheat toast and a can of white albacore tuna, 3pm 1 c. skim milk, 5:30 spinach chicken salad from wendy's and 1/2 a cup of mandarin oranges, 6:45 1/2 a smoothie, 10:30 1/2 a cucumber, peeled and sliced, and 2 handfuls of quaker multigrain snack thingys.

03/11/06 - 30 minutes (4500 revs) on the elliptical, arms and abs (about 20 minutes). 11am ate at Panera Bread Co: low fat black bean soup, 1/2 a 9-grain baguette, and a honeydew-green tea smoothie; 3:30 1 c. kashi go lean crunch and 1 c. milk, 6:30 fried chicken breast, 1 c. mashed potatoes, 9:00 (approximate time... lol) 2 smirnoff blacks, 6 shots of vanilla vodka, cheese crackers.
 
Last edited:
Eating

Hi Angel, how are you doing with your diet ? You seem to be consistent with your workouts. Keep up the good work. Nice avatar change also ...interesting.
 
jpc1058 said:
Hi Angel, how are you doing with your diet ? You seem to be consistent with your workouts. Keep up the good work. Nice avatar change also ...interesting.
Click to expand...

I'm doing okay with it, although I must say hubby makes it difficult when he orders pizza on his night to cook. Oh well, he doesn't force me to eat it, lol!

I've switched to soy milk this week, although someone just pointed out to me that cow's milk has more protein so I'm not sure why I switched! I may switch back because the Soy Light I'm drinking has more fat than the skim I was drinking.

I'm finding it easier to eat lots of protein and veggies. I never did eat much white bread except for pasta but I don't miss the pasta at all and I've cut back on wheat breads too; I don't miss those either.

Sweets are a big obstacle for me, though. I crave chocolate all the time! Baking was always a stress relief and an art form for me. To give that up has been hard (although I still do it every once in a while for other people; that way it's not in the house!).

As for the avatar, I just wanted to change it and that's the first thing I found, lol! Glad you like it.
 
Angelkae's Exercise Diary... Week 10

03/12/06 - ** Weighed in at 129 pounds today. 11am Jimmy John's Gourmet Veggie Unwich (Lettuce Wrap with avacado, sprouts, lettuce, provalone, oil and vinegar, and cucumber/ 345 calories, 25g fat, 23g protein, 10 carbs), 2pm 1/2 c. dried fruit, 4pm ten reduced fat oatmeal cookie bites, dinner at MIL's house: cheesy chicken spaghetti (basically she boils chicken and spaghetti noodles, drains it, then mixes in rotel cheese dip.. weird I know :) ).

03/13/06- I doubt I'll be going to the gym this week. The tornado hit MIL's house 2 hours after we left. We will be eating what they feed us as we dig for salvage. I probably won't even post my poor diet or lack of exercise this week. We are eating what the red cross brings us as we work in the rubble.

03/15/06 - I went to the gym today. I did an hour on the elliptical (9700 revs). I thought it would help me relieve some stress and also give my kids something from their regular routine. The kids enjoyed it but I am still just stressing out.

03/17/06 - Did 20 minutes of HIIT on the elliptical this morning (4500 revs), and then went back with workout buddy in the afternoon and did 30 minutes on the elliptical (4700 revs) and an arms and abs routine. With 5 lb weights: 3x12 bicep curls, hammer curls, shrugs, flyes, then with a single 8 lb weight: 3x12 overhead tricep extensions. The arms routine is getting to the point of being effortless. For abs we did 30 crunches, 20 roman chair, 20 captain's chair, 2- 30 second planks. 10:30 south beach bar, 1 c water, 12pm palm sized portion grilled chicken breast, 1/2 a plate of corn and green beans and small scoop of cornbread and whole wheat stuffing, 7pm 7 large coconut shrimp and a strawberry smoothie, 10pm 1 scoop of mint chocolate chip ice cream, 12am to 3am 1/2 a bottle of tequila rose and a smirnoff triple black (girl's night in). *

03/18/06 - Did 30 minutes on the elliptical (4700 revs) and then did the arms and abs routine again. I know you are not supposed to do it 2 days in a row but it really was sooo easy yesterday. We did it today to switch to 8 lb weights for everything. With 8 lb weights: 3x10 bicep curls, hammer curls, shrugs, flyes, lateral raises, then with a single 8 lb weight: 3x12 overhead tricep extensions. I really felt it much more today. For abs we did 30 crunches, 30 reverse crunches, 30 seconds swimmers kicks, 30 seconds bicycle kicks. 11am south beach bar and 2 c water, 1:30 QPC and 2 c water, 3pm snickers with almonds, 4:30 movie popcorn and junior mints. I never want to see junkfood again! Today was my 3 year old's "special day"- a day with mom and dad and no baby brother. We went to mcdonalds, then went bowling, then to see Shaggy Dog and the theater.
 
Last edited:
Angelkae's Exercise Diary... Week 11

03/19/06- 11am palm sized portion of grilled chicken breast, 1 c. cornbread and whole wheat stuffing; 2pm grillen chicken sandwich with only lettuce on wheat bun from McD's, 7pm fist sized portion fried chicken breast, 1 c. dry mashed potatoes, 1 c. green beans; 9:30 1 slice angel food cake and 2 c. milk.

03/20/06 - Did a 10 minute warmup on the elliptical (1550 revs), then a 1-hour body sculpt class which covered all body parts but focused on lower body. 9am 1 c. kashi go lean and 1 c. skim milk; 11am 1 slice of toast w/ 1 tbsp. peanut butter; 3pm 1 1/2 tbsp. peanut butter (just craving it today!) and 1/4 c. dried fruit (raisins, blueberries, cherries, cranberries); 7pm 2 c. chili with a sprinkle of cheddar cheese and a spoonful of lite sour cream; 9pm HUGE strawberry smoothie.

03/21/06 - Did a 45 minute body sculpt class which covered all body parts but focused on upper body, then a 10 minute cool down on the elliptical (1050 revs). 10am 1 c. kashi and 1 c. lite soy milk; 1pm a 6" subway turkey and cheddar on wheat loaded with tons of veggies and oil & vinegar, a strawberry smoothie and 6 pringles; 3pm 1/2 a cucumber, 5pm a protein bar, 7pm a protein bar, 9pm 4 c. salad and a fist sized serving of grilled chicken.

03/22/06 - Did a 1-hour total body sculpt class (which really kicked my butt!), then a 10 minute session on the bike/ 5 miles (okay, I was just waiting for the tanning bed...). 8:30 a protein bar; 10am palm sized serving of grilled chicken, fist sized serving of whole wheat and cornbread stuffing, and 1 c. water; 12pm peanut butter on whole wheat; 1pm 1 c. water; 3pm 1 c. gatorade; 4pm 1 1/2 c. three bean chili and 2 c. water; 7:30 2 slices of cheese pizza and 2 c. water, 10pm 2 c. water.

03/23/06 - Did 30 minutes on the elliptical (4000 revs), lunges, squats, abs, and a little bit of arms; then a 10 minute cool down on the bike (didn't look at the distance- probably about 3.5 or 4 miles). 8:30 1 c. kashi and 1 c. lite soy milk; 9:30 2 c. water; 10:30 a sliced banana with about 3 tbsp. peanut butter; 12pm a slice of cold pizza and a pria bar; 2pm 1/4 c. dried fruit (cranberries, cherries, blueberries, and raisins) 5pm 2 c. lite soy milk; 7:30 1 1/2 slices of beef pizza and 2 c. water. I have been SO hungry today!

03/24/06 - * Started my diet today. Weight:133 pounds. Went swimming for 20 minutes, a class started so I got out, then did 15 minutes on the elliptical. 8:30 1 c. water, 9am 1 egg, 2 egg whites on whole wheat toast; 11:30 Jimmy Johns Veggie Unwich (145 cals, 9g fat, 8g carbs, 9g protein) and 1 c. water; 5pm 1 tbsp. natty PB (just bought it... had to try it), about 2 oz of mango smoothie, 7pm 3 c. salad- iceburg lettuce w/ 2 tbsp. swiss cheese, 2 tbsp. turkey and 2 tbsp. ranch dressing.; 9pm 2 pcs. wheat toast w/ 1 tbsp. natty pb, and 1 c. skim milk, 10pm 1 c. chai tea.

03/25/06 - 30 minutes on the elliptical (4200 revs). 10am 1/2 c. kashi and 1/2 c. soy milk for breakfast (ran out), 1pm palm size serving of turkey breast, 1/4 c. plain mashed potatoes, 1/2 c. boiled corn, 1/2 c. boiled green beans, 1/2 of a whole wheat dinner roll; 3pm a banana and 2 c. soy milk; 7pm a 1/3 hamburger patty and 1 oz. cheddar cheese and 1 c. water; 9pm 1/2 c. applesauce and 2 c. water.
 
Last edited:
Angel,
In my opinion, if your upper body routine is becoming effortless it's time to either increase the weights or change it up! :)

~teresa
 
You must log in or register to reply here.
Back
Top